Cikakken hatsi: menene su da zaɓuɓɓukan lafiya

Wadatacce

• Jerin hatsi cikakke
• Yadda za'a shirya hatsi gaba daya
• Saboda kayan abincin karin kumallo basu da kyau

Cikakken hatsi shine wanda aka kiyaye hatsi cikakke ko aka niƙa shi a cikin gari kuma baya shan aikin tsaftacewa, ya kasance a cikin ƙwayar bran, ƙwaya kwaya ko ƙarshen kwayar.

Amfani da irin wannan hatsin yana da fa'idodi da dama ga lafiyar jiki, saboda yana samar da zaren jiki da yawa ga jiki, ban da sauran abubuwan gina jiki, kasancewa mai gina jiki sosai, taimakawa tare da rage nauyi, rage cholesterol, inganta hanyoyin hanji da taimakawa daidaita matakan suga.

Wannan nau'in hatsi shine lafiyayyen zaɓi don karin kumallo ga waɗanda suke buƙatar ƙiba, amma duk da haka bai kamata hatsi ya zama waɗanda aka siyo a cikin manyan kantunan ba, saboda yana ɗauke da yawan sukari da farin fure, sinadaran da ke sa rage nauyi ya zama da wuya.

Don haka, abin da yakamata shine a nemi cikakkun hatsi a cikin hanyar abinci ko a cikin shagunan abinci na kiwon lafiya, saboda hakika an halicci waɗannan daga cikakkun hatsi, tare da ƙarami ko ƙara sukari.

Mafi kyawun fahimtar waɗanne hatsin da za a zaɓa a cikin wannan bidiyo:

Jerin hatsi cikakke

Dukkanin hatsi waɗanda galibi suna da sauƙin samu kuma waɗanda zasu iya taimakawa tare da asarar nauyi sune:

• Oat;
• Ruwan shinkafa;
• Quinoa;
• Amaranth;
• Sha'ir;
• Rye;
• Buckwheat.

Za a iya amfani da hatsi da sha'ir a cikin yanayin su kuma a haɗa su kai tsaye zuwa madara, yayin da sauran galibi ana sanya su ne a biredin, tos ko kuma dafaffun abinci.

Dangane da samfuran da aka tsara tare da cakuda na hatsi, yana da matukar mahimmanci a kula da lakabin don tabbatar da cewa cakuda baya ƙunsar ƙarin sukari. Da kyau, kunshin hatsin ya kamata ya ƙunshi ƙasa da gram 5 na sukari a kowane gram 30, ko ƙasa da gram 16 na kowane gram 100. Koyi yadda ake karanta lakabi.

Yadda za'a shirya hatsi gaba daya

Cikakken hatsin da aka saya a cikin sifofin flakes ya fi sauƙi don amfani tunda an riga an dafa shi an sarrafa shi. Don haka a cikin waɗannan sharuɗɗan, kawai ƙara abin sha kusan gram 30 ko ƙarami a cikin kwano na madara kafin cin abinci.

Koyaya, idan kun zaɓi amfani da hatsi kamar su shinkafa ruwan kasa ko quinoa a cikin yanayinta, zai fi kyau ku fara dafawa. A yayin shiri, ya kamata a dafa hatsin tare da ninki biyu na madara ko ruwa, har sai ya tafasa. Bayan haka, a rage wuta a motsa har sai ruwan ya gama tsinkewa sannan an samar da kayan kwalliya. A ƙarshe, ana iya saka fruitsa fruitsan itace, cakulan cakulan ko kayan ƙamshi da kayan ƙamshi kamar kirfa da turmeric a cikin mahaɗin don ba shi ƙarin dandano da mahimman abubuwa masu gina jiki, irin su bitamin, ma'adanai da antioxidants.

Saboda kayan abincin karin kumallo basu da kyau

Kayan abincin karin kumallo da ake sayarwa a babban kanti, musamman ga yara, samfuran masana'antu ne masu haɓaka waɗanda, duk da cewa an halicce su ne daga cikakkun hatsi, kamar alkama ko masara, ba su ƙara kawo wani amfani na kiwon lafiya ba.

Wannan saboda yawancin girke-girke sun haɗa da amfani da sukari da yawa, da kuma ƙarin abubuwan sinadarai daban-daban, kamar su rini, kayan haɓaka dandano da abubuwan adana abubuwa. Kari akan haka, ana dafa kyakkyawan bangaren hatsi a yanayin zafi mai yawa kuma ana aiwatar da matsi mai karfi, wanda a karshe zai cire kusan dukkan muhimman abubuwan gina jiki. Ga yadda ake yin granola mai lafiya.