Fa'idodi 9 na Garin Gyada (da Yadda Ake Yinsa)

Wadatacce

• 1. Mawadaci a cikin bitamin da kuma ma'adanai
• 2. Zai iya rage samuwar mahadi masu illa a cikin abinci da aka sarrafa
• 3. Yana da karancin adadin kuzari fiye da na gari na yau da kullun
• 4. Mai iya cikawa fiye da garin alkama
• 5. Yana shafar suga a jini kasa da garin alkama
• 6. Cushe da zare
• 7. Fiye da sauran fulawa a furotin
• 8. Babban maye gurbin garin alkama
• 9. Sauki a gida
• Layin kasa

Gwanin Chickpea, wanda aka fi sani da gram, besan, ko garin garbanzo na wake, ya kasance kayan abinci a Indiya tsawon ƙarnika.

Chickpeas iri-iri ne masu ɗumbin yawa tare da ɗanɗano, ɗanɗano na ƙoshin lafiya, kuma ana yin gari mai ɗan kaye daga nau'ikan da ake kira Bengal grams.

Wannan gari, wanda zaka iya sa shi a gida, kwanan nan ya girma cikin farin jini a duk faɗin duniya azaman madadin mara alkama da garin alkama.

Anan akwai fa'idodi 9 na garin kaji.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Mawadaci a cikin bitamin da kuma ma'adanai

An ɗora garin garin Chickpea da mahimman abubuwan gina jiki.

Kofi ɗaya (gram 92) na garin kaza ya ƙunshi ():

• Calories: 356
• Furotin: 20 gram
• Kitse: 6 gram
• Carbs: 53 gram
• Fiber: 10 gram
• Thiamine: 30% na Abinda ake Magana a Kullum (RDI)
• Folate: 101% na RDI
• Ironarfe: 25% na RDI
• Phosphorus: 29% na RDI
• Magnesium: 38% na RDI
• Copper: 42% na RDI
• Harshen Manganese: 74% na RDI

Kofi ɗaya (gram 92) na garin kaza yana ɗaukar ɗan abinci fiye da yadda kuke buƙata a rana. Wannan bitamin yana taka muhimmiyar rawa wajen hana lahani na kashin baya yayin ciki ().

A cikin wani nazari na lura a cikin mata sama da 16,000, jariran da aka haifa ga matan da suka cinye garin da aka gina masu ƙarfi tare da ƙarin leda da sauran bitamin suna da ƙananan lahani na kashin 68% fiye da waɗanda aka haifa ga mahalarta waɗanda suka cinye garin fure ().

Matan da suka yi amfani da ingantaccen gari suma suna da 26% mafi girman matakan jini fiye da ƙungiyar kulawa ().

Fulawar Chickpea a zahiri tana dauke da kusan ninki biyu a matsayin adadin garin alkama mai ƙarfi ().

Ari da, kyakkyawan tushe ne na ma'adanai da yawa, gami da ƙarfe, magnesium, phosphorus, jan ƙarfe, da kuma manganese.

Takaitawa Garin garin Chickpea cike yake da bitamin da kuma ma'adanai, tare da kofi 1 (gram 92) wanda ke samar da kashi 101% na RDI na abinci da kuma sama da rubu'in bukatunku na yau da kullun na wasu abubuwan gina jiki.

2. Zai iya rage samuwar mahadi masu illa a cikin abinci da aka sarrafa

Chickpeas yana dauke da sinadarai masu amfani da ake kira polyphenols ().

Antioxidants mahadi ne waɗanda ke yaƙi da ƙwayoyin cuta marasa ƙarfi waɗanda ake kira free radicals a cikin jikinku, waɗanda ake tsammanin suna taimakawa wajen ci gaban cututtuka daban-daban ().

An nuna polyphenols na shuke-shuke musamman don rage radicals free a cikin abinci da kuma juya wasu lalacewar da zasu iya haifar a jikin ku ().

Bugu da kari, ana nazarin garin fulawa domin karfin ta na rage sinadarin acrylamide na abincin da ake sarrafawa.

Acrylamide rashin ingantaccen kayan aikin sarrafa abinci ne. Ana iya samun sa a cikin manya-manya a cikin kayan kwalliyar gari da na ɗankalin turawa ().

Abu ne da ke haifar da cutar kansa kuma yana da alaƙa da matsaloli tare da haifuwa, jijiya da aikin tsoka, da enzyme da aikin hormone ().

A cikin binciken daya gwada nau'ikan fulawa iri-iri, garin kaza ya samar da daya daga cikin mafi karancin sinadarin acrylamide lokacin da yake zafafa ().

Masu binciken sun kuma gano cewa amfani da dunkulen busar a kan dankalin turawa ya rage samuwar acrylamide, idan aka kwatanta shi da dankalin turawa da aka yi wa maganin antioxidants daga oregano da cranberry (9).

A ƙarshe, wani binciken ya lura cewa ɗan guntun burodin da aka yi da cakuda alkama da garin kaza yana da kashi 86% na acrylamide fiye da irin wainan da ake yi da garin alkama kawai (10).

Takaitawa Chickpeas yana dauke da antioxidants kuma yana iya taimakawa wajen yakar masu radadi. Yin amfani da garin kaji a cikin abincin da aka sarrafa kamar yana rage abubuwan da ke cikin acrylamide mai cutarwa.

3. Yana da karancin adadin kuzari fiye da na gari na yau da kullun

Garin garin Chickpea shine babban madadin garin alkama idan kuna kokarin rage cin kalori.

Idan aka kwatanta da irin wannan aikin na gari mai ladabi, kofi 1 (gram 92) na garin kaza yana da kusan adadin kuzari 25%. Wannan yana nufin yana da ƙananan ƙarancin ƙarfi ().

Arfin kuzari da girman rabo an yi nazarin su sosai saboda rawar da suke takawa wajen kula da nauyi.

Masu bincike sunyi imanin cewa kiyaye girman girman da kuka saba amfani dashi yayin zaɓar abinci tare da ƙananan adadin kuzari shine dabarun asarar nauyi mafi tasiri fiye da kawai cin ƙananan (,).

A cikin makonni 12, nazarin bazuwar a cikin manya masu nauyin kiba 44, mahalarta waɗanda aka umurce su da su ci abinci mafi ƙarancin kalori sun yi asarar fam 4-8 (1.8-3.6 kilogiram) fiye da waɗanda aka ba wa ƙarin rikitattun umarnin abinci ().

Sabili da haka, maye gurbin garin alkama da garin kaji na iya taimaka muku yanke adadin kuzari ba tare da canza canjin girmanku ba.

Takaitawa Fulawar Chickpea tana da adadin kuzari kaɗan 25% fiye da farar fure, yana mai mai da kuzari da yawa. Cin karin abincin ƙananan kalori na iya taimaka maka rage cin abincin kalori yayin cin abincin da kuka saba.

4. Mai iya cikawa fiye da garin alkama

Masu binciken sun kirkiro da tunanin shekaru da yawa cewa legati, ciki har da kaji da naman alade, rage yunwa.

Binciken shekara ta 2014 na karatuttukan karatu ya nuna cewa ciki har da hatsi a cikin abincin ya kara jin cikakken jiki bayan cin abinci da kashi 31%. ().

Abin da ya fi haka, garin fulawa da kansa na iya rage yunwa. Kodayake ba dukkan karatu suka yarda ba, wasu sun sami alaƙa tsakanin cin garin kaza da ƙarar jin cikewar jiki (,,,).

Hanya daya da ƙwayar kaza zata iya rage yunwa shine ta hanyar daidaita yunwar ghrelin. Ana tsammanin ƙananan matakan ghrelin don haɓaka jin daɗin cikawa.

A cikin nazarin kulawa a cikin mata 16, waɗanda suka ci irin kek wanda aka yi da farar fulawa 70% da 30% na garin kaza suna da ƙananan matakan ghrelin fiye da mahalarta waɗanda suka ci irin kek ɗin da aka yi da farin fure 100% ().

Koyaya, ana buƙatar ƙarin bincike don cikakken fahimtar tasirin garin kalanda akan ci da homon da yunwa.

Takaitawa Fulawar kaza na iya rage yunwa ta hanyar daidaita yunwar ghrelin. Har yanzu, ana buƙatar ƙarin bincike don bincika wannan tasirin.

5. Yana shafar suga a jini kasa da garin alkama

Garin garin Chickpea yana da kusan rabin carbs na farin gari kuma saboda haka yana iya shafar sukarin jini daban ().

Lissafin Glycemic (GI) shine ma'auni na yadda saurin abinci ya karye cikin sukari wanda zai iya karu da sukarin jininka.

Glucose, suga da jikinka ya fi so ya yi amfani da shi don kuzari, yana da GI na 100, ma’ana yana ƙara yawan sukarin jininka da sauri. Farin farin yana da GI kusan 70 ().

Chickpeas na da GI na 6, kuma ana yin burodin da aka yi daga garin alayya yana da GI na 28-35. Su ƙananan abinci ne na GI wanda zai iya yin tasiri a hankali a kan sukarin jini fiye da farar fulawa,,,.

Karatuttukan lura biyu a cikin mutane 23 a hade sun gano cewa cin abincin da aka yi da garin kaza yana kiyaye yawan sukarin jini fiye da cin abinci da aka yi da fure ko garin alkama gaba ɗaya (,).

Wani bincike makamancin haka a cikin mata 12 masu lafiya sun lura cewa burodin alkama da aka yi da 25-35% na kaza ya shafi sukarin jini da ke ƙasa da farin burodi da kuma 100% na dukan alkama ().

Koyaya, ana buƙatar ƙarin karatu mai girma don bincika alaƙar da ke tsakanin kajin gari da sukarin jini.

Takaitawa Fulawar Chickpea abinci ne mai ƙarancin GI wanda ke da tasiri a hankali a kan sukarin jini. A wasu ƙananan karatun, cin abincin da aka yi da garin kaɗa ya haifar da rage sukarin jini, idan aka kwatanta da kayayyakin da aka yi da garin alkama. Har yanzu, ana buƙatar ƙarin bincike.

6. Cushe da zare

Fulawar Chickpea tana cike da zare, kamar yadda su kansu kaji a bayyane suke a cikin wannan abincin.

Kofi ɗaya (gram 92) na garin kaza yana bayar da kimanin fiber na gram 10 - sau uku adadin zaren cikin farin fulawa ().

Fiber yana ba da fa'idodin kiwon lafiya da yawa, kuma fiber na musamman, musamman, an haɗu da ingantaccen matakan mai ƙimar jini.

A cikin binciken mako 12 a cikin manya 45, suna cin gwangwani 10.5-oce (300-gram) gwangwani na kaza a kowane mako ba tare da yin wasu canje-canje na abinci ba rage yawan matakan cholesterol da 15.8 mg / dl. Da alama tasirin hakan ya ta'allaka ne da sinadarin fiber na kajin ().

Wani bincike makamancin haka a cikin manya 47 ya gano cewa cin kajin na tsawon makwanni 5 ya rage yawan cholesterol da kashi 3.9% da LDL (mara kyau) cholesterol da kashi 4.6%, idan aka kwatanta da cin alkama ().

Chickpeas shima yana dauke da wani nau'in zare wanda ake kira starch resistant. A hakikanin gaskiya, a cikin nazarin kimanta kayan abinci da yawa, gasassun kaji ya kasance a saman biyun tare da ayaba da ba ta kai ba ().

Bincike ya nuna cewa kaji na iya kasancewa har zuwa kashi 30% na sitaci mai juriya dangane da yadda ake sarrafa su. Wani bincike da aka gudanar ya gano cewa fulawar da aka yi da ganyen bishiyar ta kunshi kashi 4.4% na sitaci mai tsayayya (,).

Tsayayyen sitaci ya kasance ba mai lalacewa ba har sai ya isa babban hanjinka, inda yake zama tushen abinci ga lafiyar ƙwayoyin hanji mai ƙoshin lafiya. An danganta shi da rage haɗarin yanayi da yawa, gami da cututtukan zuciya, da ciwon sukari na 2, da kuma kansar hanji (,).

Takaitawa Garin garin Chickpea yana dauke da zare, wanda zai taimaka wajen inganta matakan kiba na jini. Hakanan yana dauke da wani nau'in zaren da ake kira sitaci mai tsayayya, wanda aka alakanta shi da fa'idodin kiwon lafiya da yawa.

7. Fiye da sauran fulawa a furotin

Fulawar Chickpea ta fi sauran furotin furotin, gami da farin da garin alkama duka.

Kofin 1-gram (92-gram) na garin kaza yana bayar da gram 20 na furotin, idan aka kwatanta da gram 13 a farar gari da gram 16 a cikin garin alkama gaba ɗaya ().

Jikinku yana buƙatar furotin don gina tsoka da dawowa daga rauni da rashin lafiya. Hakanan yana taka muhimmiyar rawa wajen kula da nauyi.

Abincin mai gina jiki mai gina jiki yana sa ku cika lokaci, kuma jikinku ya ƙona ƙarin adadin kuzari don narke waɗannan abincin ().

Bugu da ƙari, saboda rawar da yake takawa a ci gaban tsoka, cin isasshen furotin zai taimaka maka kiyaye ƙwayar tsoka, wanda yake da mahimmanci idan ka rage nauyi ().

Bugu da ƙari, kaji shine kyakkyawan tushen furotin ga masu cin ganyayyaki da masu cin ganyayyaki, tunda suna ƙunshe da 8 daga cikin amino acid 9 masu mahimmanci, abubuwan haɗin sunadaran gina jiki wanda dole ne ya kasance daga abincinku ().

Sauran, methionine, ana iya samun sa da yawa a cikin wasu kayan abinci kamar su wake na lima ().

Takaitawa Furekin Chickpea ya fi na furotin fiye da na alkama, wanda na iya taimakawa rage yunwa da ƙara yawan adadin kuzari da kuke ƙonawa. Chickpeas shine asalin tushen furotin don masu cin ganyayyaki, saboda suna samar da kusan dukkanin amino acid mai mahimmanci.

8. Babban maye gurbin garin alkama

Garin garin Chickpea shine kyakkyawan madadin garin alkama.

Yana da ingantaccen bayanin martaba na abinci fiye da ingantaccen gari, saboda yana samar da ƙarin bitamin, ma'adanai, fiber, da furotin amma ƙarancin adadin kuzari da carbs.

Saboda bai ƙunshi alkama ba, ya dace kuma ga mutanen da ke fama da cutar celiac, rashin haƙuri, ko rashin lafiyar alkama. Duk da haka, idan kun damu game da gurɓataccen gurɓataccen abu, nemi ingantattun nau'ikan da ba su da alkama.

Bugu da ƙari, yana yin daidai da gari mai ladabi a cikin soyayyen da abinci.

Cikakken gari ne wanda yake ɗan kwaikwayon aikin alkama a cikin garin alkama yayin dafa shi ta hanyar ƙara tsari da taunawa (34).

A yunƙurinsu na kirkirar sabon burodin da ba shi da yalwar abinci, masu bincike sun gano cewa haɗuwa da kashi uku na garin kaza da ɓangaren dankalin turawa ko rogon rogo ya dace. Duk da haka, ta amfani da garin kaji ne kawai ya samar da ingantaccen samfurin shima ().

Ari da, maye gurbin 30% na garin alkama a girke-girke na kuki tare da garin kaza ya haɓaka abubuwan gina jiki da furotin na kukis ɗin yayin ci gaba da ɗanɗano da kamanni ().

Takaitawa Garin garin Chickpea babban abun maye ne na garin alkama, saboda yana yin irin wannan yayin girkin. Yana da babban madadin ga mutanen da ke fama da cutar celiac, rashin haƙuri da alkama, ko rashin lafiyar alkama.

9. Sauki a gida

Kuna iya yin gari na gari a gida. Abin da kawai kuke buƙata shi ne busasshiyar kaza, takardar kuki, injin sarrafa abinci, da sifa.

Anan ga yadda ake yin naman garin kajin ku:

1. Idan kanason gasasshiyar fulawar kaza, sa busassun kaji a kan takardar kuki sai a gasa su a murhu na kimanin minti 10 a 350 ° F (175 ° C) ko kuma har sai da launin ruwan kasa. Wannan matakin zaɓi ne.
2. Nika nikakken a cikin injin sarrafa abinci har sai an sami fulawa mai kyau.
3. Rage gari don raba duk manyan guntun kaji da ba su nika yadda ya kamata. Kuna iya yin watsi da waɗannan ɓangarorin ko sake sarrafa su ta cikin injin sarrafa abinci kuma.

Don mafi girman rayuwar shiryayye, adana fulawar kajinka a zafin ɗaki a cikin kwandon iska. Wannan hanyar za ta ci gaba don makonni 6-8.

Ana iya amfani da garin Chickpea a hanyoyi da yawa:

• a matsayin madadin garin alkama a yin burodi
• hade da garin alkama dan inganta lafiyar kayan da kika toya
• a matsayin mai kaurin halitta a cikin miya da curry
• don yin jita-jita na gargajiyar Indiya, kamar su pakora (kayan lambu) ko laddu (ƙananan kayan zaki)
• don yin fanke ko crepes
• azaman burodi mai haske da iska na soyayyen abinci

Takaitawa Yana da sauƙi don yin gari na kaza a gida ta amfani da busasshiyar kaza da toolsan kayan aikin kicin na yau da kullun. Ana iya amfani da garin Chickpea ta hanyoyi daban-daban.

Layin kasa

Garin Chickpea cike yake da lafiyayyen abinci. Yana da madaidaicin madadin gari mai ladabi na gari, kamar yadda yake ƙasa a cikin carbs da adadin kuzari amma duk da haka yalwar sunadarai da fiber.

Bincike ya nuna cewa yana iya samun damar antioxidant kuma zai iya rage matakan acrylamide mai cutarwa a cikin abincin da aka sarrafa.

Yana da kayan abinci kamar na alkama kuma ya dace da mutanen da ke fama da cutar celiac, rashin haƙuri, ko rashin lafiyar alkama.

Gurasar Chickpea tana da ɗanɗano, mai gina jiki, da sauƙin musanyawa wanda zai taimaka inganta lafiyar abincinku.

Kuna iya samun garin kalanda a cikin shaguna da kan layi, kodayake yana da sauƙi mai sauƙi a yi shi a gida.