Shin Abincin da Ba shi da hatsi yana da Lafiya? Duk abin da kuke buƙatar sani

Wadatacce

• Menene rage cin abinci mara hatsi?
• Yadda ake bin tsarin abinci mara-hatsi?
• Fa'idodi na abinci maras hatsi
• Zai iya taimakawa wajen magance wasu yanayin kiwon lafiya
• Zai iya rage kumburi
• Zai iya haɓaka asarar nauyi
• Zai iya rage matakan sukarin jini
• Sauran fa'idodi masu fa'ida
• Entialarin hasara
• Zai iya ƙara yawan haɗarin maƙarƙashiya
• Zai iya iyakance cin abinci mai gina jiki
• Na iya zama ƙuntatawa mara amfani
• Abincin da za'a ci
• Abinci don kaucewa
• Samfurin menu
• Rana 1
• Rana ta 2
• Rana ta 3
• Sauƙi kayan abinci marasa hatsi
• Layin kasa

Hatsi na cin abinci ne a yawancin abincin gargajiya, amma yawancin mutane suna yanke wannan rukunin abincin.

Wasu suna yin hakan saboda rashin lafiyan jiki ko rashin haƙuri, yayin da wasu kuma suka zaɓi abinci mara hatsi a yunƙurin rasa nauyi ko inganta lafiyar su.

Wannan hanyar cin abinci ana nufin bayar da fa'idodi daban-daban na kiwon lafiya, daga ingantaccen narkewa zuwa rage ƙonewa da matakan sukarin jini. Koyaya, kuma yana iya samun rashi kuma yana iya zama bai dace da wasu ba.

Wannan labarin yana duban mahimmanci akan abincin da ba shi da hatsi, gami da fa'idodi da kuma cutarwa.

Menene rage cin abinci mara hatsi?

Abincin da ba shi da hatsi yana kawar da dukkan hatsi, da kuma abincin da aka samo daga gare su.

Wannan ya hada da hatsi masu dauke da alkama kamar alkama, sihiri, sha'ir, hatsin rai, da triticale, da kuma wadanda ba sa cin abinci kamar busassun masara, gero, shinkafa, dawa, da hatsi.

Bugu da ƙari, ba kamar masarar sabo ba, wanda aka ɗauka a matsayin kayan lambu mai ɗaci, ana kallon masarar busasshe a matsayin hatsi. Sabili da haka, abincin da aka yi daga garin masara suma ana kiyaye su.

Ari da, wasu mutane na iya zaɓar don ware abubuwan da aka samo daga hatsi, kamar syrup shinkafa ko babban-fructose masarar syrup. Koyaya, wannan ba ƙaƙƙarfan ƙa'idar irin wannan abincin bane.

Abincin da ba shi da hatsi yana kawar da dukkan hatsi, gami da alkama, sihiri, sha'ir, hatsin rai, busasshiyar masara, gero, shinkafa, da hatsi, da abinci - wani lokacin ma har ma da sinadarai - waɗanda ake samu daga gare su.

Yadda ake bin tsarin abinci mara-hatsi?

Don bin abincin da ba shi da hatsi, kuna buƙatar keɓe duk hatsi, da kuma abincin da aka samo hatsi, daga abincinku. Wannan ya hada da burodi, taliya, muesli, oatmeal, wainar shinkafa, hatsi na karin kumallo, kek, da kek.

Wancan ya ce, yawancin abincin da ba shi da hatsi yana ba da izinin ƙaramin ƙarfe, kamar quinoa, amaranth, da buckwheat. Ana iya shirya maganganun karya kuma a cinye su daidai da hatsi, amma ba a ɗauke su da hatsi a fasaha ba.

Abincin da ba shi da hatsi na iya zama da ƙarancin ɗabi'a a cikin carbi, amma wannan ba buƙata bane. Waɗanda suke son haɗawa da ƙarin katako za su iya samunsu daga 'ya'yan itace, ɗanɗano, da kayan lambu mai laushi, irin su dankali, squash, da sabo masara.

Babu hani game da abincin da ba ya da hatsi.

Sabili da haka, kuna iya haɗawa da nama, kifi, ƙwai, kwaya, iri, sukari, mai, ko kiwo kamar yadda kuke so - kodayake masu goyon bayan abincin da ba shi da hatsi sukan hana cin abinci fiye da kima.

Abincin da ba ya da hatsi ya ware dukkan hatsi da samfuran da aka samo daga hatsi amma ya ba da izini kaɗan na ƙira. Suna iya haɗawa da 'ya'yan itace, kayan lambu, nama, ƙwai, kiwo, kayan lambu, ƙwaya, kwaya, sukari, da mai kamar yadda kuke so.

Fa'idodi na abinci maras hatsi

Abincin da ba shi da hatsi na iya ba da fa'idodin kiwon lafiya da yawa.

Zai iya taimakawa wajen magance wasu yanayin kiwon lafiya

Abincin da ba shi da hatsi galibi waɗanda ke tare da wasu cututtukan ƙwayoyin cuta ke bi, kuma yawancin karatu suna tallafawa amfani da shi a waɗannan yanayin.

Misali, cutar celiac cuta ce ta autoimmune da ke shafar kusan 1% na yawan mutanen Yammacin Turai. Yana sa jikinka yayi kuskuren alkama, sunadarai a cikin alkama, a matsayin barazana, aikawa da garkuwar jikinka cikin haɗari ().

Wannan na iya haifar da kumburin hanji, wanda hakan na iya haifar da rashi mai gina jiki da sauran lamuran narkewar abinci. Mutanen da ke fama da cutar celiac dole ne su ware dukkan hatsin da ke dauke da alkama daga abincinsu (,).

Hakanan, wasu mutane suna rashin lafiyan alkama kuma dole ne su guji duk abincin da ke ciki. Wasu na iya zama marasa haƙuri ga alkama ko wasu mahaɗan cikin hatsi duk da rashin cutar celiac ko rashin lafiyar alkama. ().

Mutanen da ke da irin wannan haƙuri mara amfani suna yawan bayar da rahoton alamomin kamar ciwon ciki, kumburin ciki, maƙarƙashiya, gudawa, eczema, ciwon kai, ko gajiya lokacin cin hatsi kuma suna iya fa'ida daga cire su daga abincinsu (,,,).

A ƙarshe, a cikin nazarin makonni 6 a cikin mutanen da ke fama da cututtukan zuciya (IBD), bin tsarin abinci mara-hatsi ya inganta alamun cikin 73% na mahalarta ().

Zai iya rage kumburi

Hatsi na iya ba da gudummawa ga kumburi, wanda aka yi imanin cewa shine asalin dalilin yawancin cututtuka da yawa.

Wasu bututun gwaji, dabba, da nazarin ɗan adam suna ba da shawarar haɗi tsakanin cin abinci na alkama yau da kullum ko hatsi da ake sarrafawa da kumburi mai ɗorewa (,,)

Koyaya, ba duk karatun bane yake yarda ().

Za'a iya bayyana rashin yarda game da nau'in hatsin da aka bincika. Misali, yayin da ingantaccen hatsi na iya kara kumburi, dukkan hatsi ya zama ba su da tasiri sosai kan kumburi, kuma a wasu lokuta, na iya ma rage shi (,,,).

Bugu da ƙari, yanke hatsi na iya haifar da wasu mutane ta ɗabi'a ta ƙara yawan adadin 'ya'yan itatuwa da kayan marmari da suke ci - duka waɗannan na iya taimakawa rage ƙonewa (,,).

Duk da haka, yana da kyau a lura cewa dukkanin hatsi na iya bayar da fa'idodin maganin kumburi na nasu. Sai dai idan kuna da cutar celiac, rashin lafiyar alkama, ko rashin haƙuri, mai yiwuwa ba kwa buƙatar yanke hatsi gaba ɗaya don nasarar yaƙi kumburi ().

Zai iya haɓaka asarar nauyi

Abincin da ba shi da hatsi na iya inganta asarar nauyi, wataƙila saboda ba shi da hatsi da aka sarrafa waɗanda ke cikin wadataccen kalori, abinci mai ƙarancin abinci mai gina jiki kamar farin burodi, farin taliya, pizza, donuts, cookies, da sauran kayan da aka toya.

Mene ne ƙari, yanke rukunin abinci gaba ɗaya daga abincinka na iya rage yawan abincin kalori na yau da kullun, ƙirƙirar ƙarancin kalori da ake buƙata don rasa nauyi.

Amma duk da haka, bincike ya nuna a sarari cewa, muddin ka ƙirƙiri karancin kalori, zaka rasa nauyi ba tare da la'akari da ko abincinka ya ƙunshi hatsi ba. A zahiri, shaidu sun nuna cewa cin hatsi duka na iya haɓaka ƙimar nauyi da haɓaka haɓakar ku (,,,).

Sabili da haka, yanke dukkan hatsi daga abincinku ba shine buƙata don asarar nauyi ba.

Zai iya rage matakan sukarin jini

Hatsi yana da wadata a cikin carbi.

Don haka, abincin da ke wadataccen hatsi na iya haifar da matsala ga mutanen da ke da matsala lokacin ma'amala da ɗakunan abinci masu yawa, kamar waɗanda ke da ciwon sukari ko ciwo na rayuwa.

Tataccen hatsi, kamar waɗanda ake samu a cikin farin burodi, farin taliya, da sauran abinci da yawa da aka sarrafa, suna da matsala musamman, domin ba su da zare.

Wannan yana haifar da narkewar su cikin sauri, gaba daya yana haifar da karuwar matakan sikarin jini jim kadan bayan cin abinci (,).

Wancan ya ce, ƙwayoyin hatsi masu wadataccen fiber na iya taimakawa wajen daidaitawa da hana ɓarna a cikin matakan sikarin jini. Sabili da haka, yanke dukkan hatsi ba shine kawai hanya don rage matakan sukarin jini ba,,,).

Sauran fa'idodi masu fa'ida

Abincin da ba shi da hatsi na iya ba da sauran fa'idodin kiwon lafiya:

• Ila inganta lafiyar hankali. Karatuttukan na alakanta abinci mai dauke da alkama zuwa damuwa, damuwa, rikicewar yanayi, ADHD, autism, da kuma schizophrenia. Koyaya, ba zai yuwu ba a halin yanzu sanin ko hatsi ya haifar da waɗannan rikice-rikice (,).
• Zai iya taimakawa rage zafi. Abincin da ba shi da alkama na iya taimakawa rage raunin pelvic a cikin mata masu fama da cutar endometriosis, cuta da ke haifar da nama da ke cikin cikin mahaifa su yi girma a waje da shi,,.
• Zai iya rage alamun fibromyalgia. Abincin da ba shi da alkama zai iya taimakawa rage yawan raɗaɗin ciwo da mutane ke fama da shi tare da fibromyalgia ().

Duk da kyakkyawan sakamako na farko, ana buƙatar ƙarin karatu don tabbatar da waɗannan tasirin.

Har ila yau, yana da daraja a lura cewa yawancin waɗannan nazarin kawai suna kallon tasirin hatsi mai ƙunshe da ƙwayoyi. Babu wata hujja da zata nuna cewa ya zama dole a ware dukkan hatsi daga abincinka don samun wadannan fa'idodin.

Abincin da ba shi da hatsi na iya rage kumburi, taimakawa rage nauyi, da inganta narkewa da matakin suga. Hakanan yana iya inganta lafiyar ƙwaƙwalwa da sauƙaƙan ciwo ga mutanen da ke fama da fibromyalgia ko endometriosis, kodayake ana buƙatar ƙarin bincike.

Entialarin hasara

Hakanan abincin da ba shi da hatsi na iya zuwa tare da wasu ƙananan abubuwa.

Zai iya ƙara yawan haɗarin maƙarƙashiya

Abincin da bashi da hatsi, musamman wadataccen ƙwayoyin fiber, na iya iyakance cin fiber ɗin ku.

Hatsin da ba a sarrafa shi tushe ne mai kyau na fiber mara narkewa. Wannan nau'in zaren yana karawa dumbin mara girma, yana taimakawa abinci ya ratsa cikin hanjin ka cikin sauki da kuma rage kasadar maƙarƙashiya ().

Idan kana bin abincin da ba shi da hatsi, yi ƙoƙari ka ƙara yawan cin abinci mai wadataccen fiber kamar 'ya'yan itace, kayan marmari, legumes, kwayoyi, da tsaba don rage wannan haɗarin ().

Zai iya iyakance cin abinci mai gina jiki

Cikakken hatsi shine kyakkyawan tushen abubuwan gina jiki, musamman fiber, bitamin B, ƙarfe, magnesium, phosphorus, manganese, da selenium (,,).

A gefe guda kuma, ƙwayoyin da aka sarrafa, waɗanda aka cire ƙwayarsu da ƙwayarsu, ba su da mafi yawancin zarenta, bitamin, ma'adanai, da sauran mahaɗan tsire-tsire masu amfani ().

Karatun ya nuna cewa ba dole ba bin abinci mara-hatsi na iya ƙara haɗarin rashin abinci mai gina jiki, musamman a bitamin B, baƙin ƙarfe, da ma'adinan da aka gano ().

Kuna iya hana wannan zuwa wani mataki ta hanyar ƙara yawan cin abincinku kamar quinoa, amaranth, da buckwheat, saboda waɗannan suna ɗauke da yawancin abubuwan gina jiki iri ɗaya kamar hatsi gaba ɗaya (,,).

Bugu da kari, kara yawan shan wasu nau’ikan abinci, kamar su ‘ya’yan itace, kayan lambu, goro, iri, hatsi, nama, kifi, da kwai, na iya taimakawa wajen cike duk wani abinci mai gina jiki da hatsi baya samarwa.

Na iya zama ƙuntatawa mara amfani

Kodayake bincike na tallafawa fa'idodi na keɓance takamaiman kayan abinci daga abincin wasu mutane, ba a samu hujjoji kan fa'idojin cire allgrains daga abincin kowa ba.

Ari da, yawancin fa'idodin da ke da alaƙa da abinci marar hatsi za a iya samun su ta hanyoyin da ba sa buƙatar sare ƙungiyar abinci gaba ɗaya.

Bugu da ƙari, ban da dukkan hatsi daga abincinku na iya rage iri-iri kuma ya sanya abincinku ya zama mai ƙuntatawa, wanda duka biyun na iya sanya wannan hanyar cin abincin ba mai ɗorewa ba a cikin dogon lokaci.

Abin da ya fi haka, yin almubazzaranci da hatsi a ɓoye na ɓoye na kiwon lafiya na iya taimakawa don haɓaka ƙayyadadden ƙayyadadden abinci mai ƙoshin lafiya, wanda ya zama ruwan dare ga mutanen da ke da ɗabi'un cin abinci mai lalata ()

Abincin da ba ya da hatsi na iya iyakance cin abinci mai gina jiki, ya kara kasadar rashin karfin ciki, ya zama da wuya a iya dadewa. Yin aljanna da ba dole ba saboda dalilai na kiwon lafiya na iya inganta halayen cin abincin maye.

Abincin da za'a ci

Categoriesungiyoyin abinci masu zuwa za a iya haɗa su akan abinci mara-hatsi:

• 'Ya'yan itãcen marmari An yarda da kowane nau'in 'ya'yan itace, ko sabo ne, busasshe, ko daskarewa.
• Kayan lambu. Wadannan za'a iya cinsu danye, dafa shi, ko sanya su cikin salati ko miya. Kayan marmari kamar su dankali, squash, da masara mai kyau suna da kyau, wadataccen wadataccen carb zuwa hatsi.
• Kayan dabbobi masu dauke da sunadarai. Wannan rukuni ya haɗa da nama, kifi, abincin teku, ƙwai, da kayan kiwo kamar madara, cuku, da yogurt.
• Abincin mai wadataccen furotin. Legumes, tofu, tempeh, edamame, natto, soymilk, waken sog yogurt, da naman ba'a da babu kayan masarufi za'a iya jin daɗin su akan abinci mara hatsi.
• Takaddun shaida. Wannan ya hada da quinoa, buckwheat, da amaranth.
• Kwayoyi da tsaba. Wannan ya hada da dukkan nau'ikan goro da tsaba, da man shanu da garin fulawa da aka yi su.
• Fulawar da ba ta da hatsi da abinci da aka yi su. Almond, flaxseed, chickpea, waken soya, jan miyar, da garin kwakwa, da kuma taliya, burodi, da sauran kayan da aka toya daga su, an basu izinin.
• Kitse. Wadannan sun hada da man zaitun, man shanu, man kwakwa, da man avocado.

Hakanan zaka iya zaɓar haɗawa da marinade da salatin salad kamar yadda aka addedara mai, da kuma kayan zaƙi, kamar sukari, maple syrup, ko zuma. Duk da haka, ana ƙarfafa ku don ku mai da hankali kan duka, ƙananan abincin da aka sarrafa.

Abincin da ba shi da hatsi yana ba da damar yawancin abinci, idan dai ba su da hatsi. Wannan ya hada da 'ya'yan itatuwa, kayan lambu, kayan lambu, nama, kifi, abincin teku, kwai, kiwo, kayan yaudara, kwayoyi, iri, da fulawa mara hatsi.

Abinci don kaucewa

Abincin da ba shi da hatsi gaba ɗaya ya ware nau'ikan abinci masu zuwa:

• Mafi yawan kayan da aka toya: burodin hatsi, bagel, tortillas, tacos, pizza, da dai sauransu.
• Yawancin irin kek: donuts na hatsi, kukis, croissants, muffins, da dai sauransu.
• Mafi yawan noodles: taliya, alawar shinkafa, taliyar ramen, nonon udon, da sauransu.
• Abincin karin kumallo: muesli, oatmeal, kirim na alkama, da dai sauransu.
• Fulawa mai hatsi: gari mai ma'ana, garin graham, garin masara, da garin shinkafa, da kuma duk abincin da aka yi su
• Yawancin abinci mai ciye-ciye: popcorn, masu fasa, sandunan muesli, masu fasa shinkafa, da sauransu.
• Kayan abinci na hatsi: shinkafa, orzo, gero, couscous, polenta, da sauransu.
• Sauya nama na hatsi: seitan, da dai sauransu.
• Madadin hatsin madara: madarar oat, madarar shinkafa, da sauransu.

Hakanan kuna so ku guji abubuwan sha na hatsi, irin su giya, gin, wuski, sake, da Scotch, da kuma abincin da ke ɗauke da kayan masarufin hatsi kamar syrup shinkafa ko syrup masara mai babban fructose.

Abincin da ba shi da hatsi yana cire duk abincin da ke dauke da hatsi. Hakanan yana iya iyakance yawan shan giya da aka samo daga hatsi ko abincin da ke ƙunshe da abubuwan da aka samo hatsi.

Samfurin menu

Ga tsarin menu 3 na yau da kullun wanda ya dace da abincin mara hatsi.

Rana 1

• Karin kumallo: kwai ko tofu wanda aka cinye tare da kayan marmari da yawa da kuma ruwan kasa da ake yi a gida
• Abincin rana: salatin da aka zaba da kayan marmari na kayan lambu, dafaffen amarantar, kyafaffen tofu, ko kifin kifin, da kuma kayan kwalliyar vishi
• Abincin dare: kwakwa-lemun tsami curry tare da shrimp ko marinh tempeh a kan gado na farin kabeji

Rana ta 2

• Karin kumallo: smoothie da aka yi da madara (ko na shuka, wanda ba shi da hatsi), mangoro mai daskarewa, seedsa flaan flax, alayyafo, da kuma zaɓi na ɗanɗano na furotin
• Abincin rana: kabewa mai dadi, karas, da miyar wake-wake da aka jika da gasasshen kwaya
• Abincin dare: dankalin turawa, dankalin turawa, wanda aka hada shi da barkono, masara sabo, yankakken latas, guacamole, da salsa

Rana ta 3

• Karin kumallo: karamin abincin karin kumallo tare da alayyafo
• Abincin rana: nama mara ƙanƙama ko burgami, wanda aka ppedora shi da gasasshen barkono, hummus, avocado, da kuma gefen salad na taliya buckwheat
• Abincin dare: narkakken zucchini wanda aka yayyafa tare da nama ko tofu miya Bolognese, gasasshen kwaya, da Parmesan ko yisti mai gina jiki

Ingantaccen daidaitaccen abincin da ba shi da hatsi na iya haɗawa da fruitsa fruitsan itace, kayan lambu, nutswa ,a, iri, da legaumesan hatsi, da wasu nama, kifi, abincin teku, ƙwai, da kiwo.

Sauƙi kayan abinci marasa hatsi

Anan ga wasu 'yan dabaru masu sauki amma masu ba da abinci mai sauƙi mai gina jiki don shawo kanku tsakanin abinci:

• sabo ne 'ya'yan itace tare da yogurt
• gaurayar hanya
• chia pudding
• flaks crackers tare da zaitun tapenade
• sankara
• goro mara hatsi da sandunan fruita fruitan itace
• kwakwalwan kwamfuta
• hummus da kayan lambu
• abincin teku
• muffins na almond-gari
• apple kwakwalwan kwamfuta
• kwaya man shanu 'ya'yan itace tsoma
• yogurt mai daskarewa na gida
• kwakwa, dabino, da kwayayen goro

Akwai hanyoyi da yawa don haɗa kayan ciye-ciye akan abincin da ba shi da hatsi. Haɗin da ke sama za a iya amfani da su don taimakawa raƙuman ruwa tsakanin abinci.

Layin kasa

Kodayake iyakance wasu hatsi na iya amfani da wasu yanayin kiwon lafiya, yanke dukkan hatsi ba shi da amfani ga yawancin mutane kuma yana iya zama lahani ga lafiyar ku.

Ari da haka, ana iya samun fa'idodi da ake faɗi game da abincin da ba shi da hatsi ta hanyoyin da ba sa buƙatar sare ƙungiyar abinci gaba ɗaya daga abincinku.

Sabili da haka, yana da daraja la'akari ko wannan abincin yana ba ku fa'idodi fiye da ƙima kafin a gwada shi.