10 zaɓuka masu lafiya don maye gurbin garin alkama

Wadatacce

• 1. Cikakken alkama
• 2. Carob
• 3. Hatsi
• 4. Kwakwa
• 5. Buckwheat
• 6. Almond
• 7. Amaranth
• 8. Quinoa
• 9. Peas
• 10. Arrowroot

Ana samar da garin alkama ne daga niƙan alkama, hatsi mai yalwar alkama, ana amfani da shi sosai wajen shirya kek, waina, burodi da kayayyakin masana'antu da dama a duniya.

Koyaya, kodayake ana amfani da shi ko'ina, yawan amfani da kayayyakin da aka tace, wanda aka samo daga garin alkama, yana da alaƙa da faruwar cututtukan zuciya, da ciwon sukari da kiba.

A saboda wannan dalili, wasu nau'ikan gari sun bayyana a kasuwa, tare da babban abun ciki na zare da abinci, kuma wani lokacin ba tare da alkama ba, wanda zai iya maye gurbin garin alkama a cikin shirye-shiryen girke-girke:

1. Cikakken alkama

Cikakken garin alkama shine babban madadin farin fure saboda yana da babban abun ciki na fiber. Kowane gram 100 yana ba da kusan fiber na 8.6, sabanin farin garin alkama wanda ke samar da g9 kawai. Fiber yana ba da gudummawa ga lafiyar hanji, kasancewarta kyakkyawar hanya ce ga mutanen da ke fama da maƙarƙashiya, ƙari ga haɓakar jin ƙoshin.

Bugu da kari, dukkanin alkama yana da mafi girman abubuwan bitamin na B, waxanda suke da mahimmanci don aiki da kumburi. Cikakken alkama yana dauke da alkama, saboda haka bai kamata mutane masu amfani da alkama ko rashin lafiyan jiki suyi amfani dashi ba.

2. Carob

Carob gari ne da aka samar daga fruita ofan ciyawar, wanda ke da wadataccen maganin antioxidants, galibi polyphenols. Bugu da kari, garin fure na wake yana dauke da sinadarin calcium da magnesium, muhimman ma'adanai don lafiyar kashin.

Ana iya amfani da Carob a matsayin madadin koko koko ko cakulan, saboda dandanorsa yayi kama. Wannan gari bai ƙunshi alkama ba kuma ana iya amfani dashi ga mutanen da ke fama da cutar celiac, rashin lafiyayyen alkama ko rashin haƙuri. Duba yadda ake amfani da carob.

3. Hatsi

Wani kyakkyawan zaɓi don maye gurbin garin alkama shine garin oat, wanda ya ƙunshi ƙwayoyi masu narkewa, waɗanda ake kira beta-glucans. Wannan nau'in zaren yana samarda wani nau'in gel a cikin ciki wanda yake taimakawa wajen kara jin dadi, yana kara lafiyar furen ciki, rage cholesterol mara kyau (LDL) kuma yana taimakawa wajen daidaita suga. Sabili da haka, oatmeal babban zaɓi ne ga mutanen da suke so su rasa nauyi kuma su daidaita glucose na jini.

Game da mutanen celiac, ya kamata a cinye hatsi a ƙarƙashin jagorancin masaniyar abinci. Kodayake ba ya dauke da alkama, a wasu lokuta an lura cewa jiki na iya samar da martani na rigakafi akan sunadaran oat, munanan rikice-rikice. Bugu da kari, a wasu yanayi, hatsi na iya gurbatar da alkama, hatsin rai ko sha'ir.

4. Kwakwa

Ana samar da garin kwakwa daga nikakken kwakwa da aka bushe. Wannan gari ne mai fa'ida, wanda ke samar da fa'idodi da yawa ga lafiya. Kwakwa na da wadataccen ƙwayoyi, tare da magungunan ƙwayoyin cuta da ƙwayoyin cuta waɗanda ke taimakawa wajen ƙarfafa garkuwar jiki, kuma ba shi da yalwar abinci, yana mai da shi kyakkyawan zaɓi ga mutanen da ke fama da cutar celiac, rashin lafiyar alkama ko ƙoshin lafiya.

Bugu da ƙari, yana ba da ƙananan zare sosai, kusan 37.5 g a 100 g, idan aka kwatanta da sauran fulawa, yana mai da shi babban zaɓi ga mutanen da ke fama da maƙarƙashiya. Duba sauran amfanin kwakwa.

5. Buckwheat

Ana ɗaukar Buckwheat a matsayin ɗan-hatsi saboda iri ne. An bayyana shi da rashin wadatar alkama da kuma kasancewa mai wadata a cikin antioxidants, galibi polyphenols, wanda ke taimakawa rage ƙonewa, inganta matsin lamba na aryerial da bayar da gudummawa ga aiki mai kyau na zuciya.

Bugu da kari, buckwheat na gari yana da wadataccen bitamin na B da ma'adanai irin su iron, calcium da selenium, wadanda suke da mahimmanci don kare cututtuka irin su anemia, osteoporosis da Alzheimer. Kodayake ba ya ƙunshi alkama, yana da mahimmanci a kiyaye lakabin, saboda yana iya ƙunsar wasu alamun wannan furotin. Duba ƙarin fa'idar buckwheat kuma koya yadda ake amfani.

6. Almond

Almond gari shine mafi kyawun madadin don maye gurbin garin alkama, saboda ban da samun ɗanɗano mai ɗanɗano, yana da ƙarancin carbohydrates, ba ya ƙunshe da alkama, yana da wadataccen bitamin E da sauran ƙananan ƙwayoyin cuta.

Amfani da wannan garin a cikin girke-girke wani zaɓi ne mai kyau ga mutanen da ke fama da ciwon sukari kuma suke son rage kiba, saboda yana taimakawa wajen daidaita suga da hawan jini, da kuma rage mummunar cholesterol (LDL).

7. Amaranth

Kamar buckwheat, amaranth ana ɗaukarsa mai karya ce, mai wadatar antioxidants, sunadarai, zare, baƙin ƙarfe, alli da selenium. Saboda wannan, yana da kyau don inganta lafiyar kwakwalwa, ƙashi da zuciya.

Kodayake ba ya ƙunshi alkama, yana da mahimmanci a karanta lakabin marufi, saboda akwai yuwuwar gurɓatuwa da ƙunshin wasu alamun wannan furotin.

8. Quinoa

Furen Quinoa yana da wadataccen fiber, ba ya ƙunshe da alkama, kuma yana ɗauke da furotin da baƙin ƙarfe, yana mai da shi kyakkyawan zaɓi don maye gurbin garin alkama. Ana iya amfani da wannan garin don shirya fanke, pizza, cookies, burodi da waina, kuma ana iya samun sa a manyan kantunan ko a shirya su a gida, a sa wake a cikin kwanon soya don toya su sannan kuma a cikin injin sarrafa abinci ko kuma abin haɗawa.

9. Peas

Peas hatsi ne mai dauke da fa'idodi masu kyau ga jiki, tunda suna da wadata a cikin antioxidants, sunadarai da zare, wadanda ke taimakawa wajen inganta lafiyar hanji, ban da rashin 'yadi. Koyaya, mutanen da ke fama da iskar gas ta hanji ko kumburi akai-akai, fulawar pea ba kyakkyawan zaɓi bane saboda tana da carbohydrates wanda ke yin kumburi a cikin hanji kuma yana iya haifar da rashin jin daɗi.

10. Arrowroot

Arrowroot tuber ne mai kama da rogo ko yam, mai wadataccen zare da abinci irin su magnesium, iron da calcium, wanda ke saukaka narkewar abinci. Bugu da ƙari, ana amfani da shi sosai a cikin hanyar gari da foda, don maye gurbin alkama ta mutanen da ke fama da cutar celiac ko mai saurin damuwa ga alkama. Saboda sauƙin narkewa, ana bada shawara ga yara ƙanana da jarirai sama da watanni 6, tsofaffi da mata masu ciki. Duba yadda ake amfani da kibiya a girki, kwalliya da kuma tsaftar jiki.