Hatsi: Shin Suna Kyawu a Gare ku, ko Mummuna?

Wadatacce

• Menene hatsi?
• Cikakken hatsi vs Tataccen hatsi
• Wasu Cikakken hatsi Suna da Amfani sosai
• Tataccen hatsi bashi da lafiya ƙwarai
• Cikakken Hatsi Suna da Fa'idodin Kiwan Lafiya
• Wasu Hatsi na tainauke da Alkama, wanda ke haifar da Matsaloli ga Mutane da yawa
• Hatsi Suna Da Girma A Carbi, kuma Wataƙila Bai Cancanci Ciwon Suga Ba
• Hatsi Ya tainunshi Na Gini, Amma Zai Yiwu Ka Rarraba Su
• Wasu Abubuwan Abinci Mara Kyauta suna da Fa'idodin Kiwan lafiya mai ƙarfi
• Dauki Sakon Gida

Hatsi hatsi shine babbar babbar hanyar samar da makamashi ta duniya.

Nau'ikan ukun da aka fi amfani da su sune alkama, shinkafa da masara.

Duk da yawan amfani, tasirin lafiyar hatsi yana da rikici sosai.

Wadansu suna tunanin cewa suna da mahimmin bangare na ingantaccen abinci, yayin da wasu kuma suke tunanin suna haifar da cutarwa.

A Amurka, hukumomin lafiya sun ba da shawarar mata su ci abinci sau 5-6 na hatsi a rana, kuma maza su ci 6-8 (1).

Koyaya, wasu masana kiwon lafiya sunyi imanin cewa ya kamata mu guji hatsi kamar yadda zai yiwu.

Tare da karuwar shahararn abincin paleo, wanda ke kawar da hatsi, mutane a duk duniya yanzu suna gujewa hatsi saboda sunyi imanin basu da lafiya.

Kamar yadda yake yawanci haka lamarin yake a cikin abinci mai gina jiki, akwai kyawawan dalilai a bangarorin biyu.

Wannan labarin yana duban hatsi da tasirin lafiyarsu, bincika kyawawan abubuwa, da marasa kyau.

Menene hatsi?

Hataccen hatsi (ko kuma sauƙaƙen hatsi) ƙanana ne, masu wuya kuma masu ci mai ƙoshi waɗanda ke girma a kan shuke-shuke masu ciyawa da ake kira hatsi.

Su abinci ne mai mahimmanci a yawancin ƙasashe, kuma suna samar da makamashin abinci a duk duniya fiye da kowane rukuni na abinci, zuwa yanzu.

Hatsi sun taka muhimmiyar rawa a tarihin ɗan adam, kuma noman hatsi na ɗaya daga cikin manyan ci gaban da suka haifar da ci gaban wayewa.

Mutane suna cin su, kuma ana amfani dasu don ciyarwa da kiba. Sannan za'a iya sarrafa hatsi zuwa kayan abinci daban daban

A yau, hatsi da aka fi amfani da shi kuma ake cinyewa shine masara (ko masara), shinkafa, da alkama.

Sauran hatsin da ake cinyewa a cikin ƙananan abubuwa sun hada da sha'ir, hatsi, dawa, gero, hatsin rai da sauransu.

Sannan kuma akwai wasu abinci da ake kira pseudocereals, waɗanda a zahiri ba hatsi bane, amma an shirya su an cinye su kamar hatsi. Wadannan sun hada da quinoa da buckwheat.

Abincin da aka yi daga hatsi sun hada da burodi, taliya, hatsi na karin kumallo, muesli, oatmeal, tortillas, da kuma abinci mara daɗi irin su kek da kek. Hakanan ana amfani da kayayyakin hatsi don yin abubuwan haɗin da aka ƙara su zuwa kowane irin abinci da aka sarrafa.

Misali, babban fructose masarar syrup, babban mai daɗin ci a cikin abincin Amurka, ana yin ta ne daga masara.

Hatsi ne busassun tsaba daga tsire-tsire da ake kira hatsi. Suna samar da makamashin abinci a duk duniya fiye da kowane rukunin abinci. Hatsunan da aka fi amfani da su sune masara (masara), shinkafa da alkama.

Cikakken hatsi vs Tataccen hatsi

Kamar dai sauran yawancin abinci, ba duk hatsi aka halicce su daidai ba.

Yana da mahimmanci a rarrabe tsakanin cikakkun tsabtatattun hatsi.

Dukkanin hatsi ya ƙunshi manyan sassa 3 (,):

• Bran: Matsakaicin matsanancin hatsi. Ya ƙunshi fiber, ma'adanai da antioxidants.
• Jamfa: Coreaƙƙarfan mai gina jiki wanda ya ƙunshi carbs, fats, sunadarai, bitamin, ma'adanai, antioxidants da abubuwa masu rai daban-daban. Kwayar cuta ita ce amfaninta na tsiro, ɓangaren da ke haifar da sabon shuka.
• Osarshen ciki: Babban sashi na hatsi, ya ƙunshi galibi carbs (a cikin hanyar sitaci) da furotin.

Tataccen hatsi ya cire bura da ƙwaya, ya bar ƙarshen endosperm ().

Wasu hatsi (kamar hatsi) yawanci ana cin su gaba ɗaya, yayin da sauran ana cin su da ingantaccen abu.

Yawancin hatsi da yawa ana cinyewa bayan an niƙa su cikin gari mai kyau kuma an sarrafa su zuwa wani nau'i na daban. Wannan ya hada da alkama.

Mahimmanci: Ka tuna cewa duk lambar hatsi akan marufin abinci na iya zama mai ɓatarwa ƙwarai. Wadannan hatsi galibi ana nika su cikin gari mai kyau kuma ya kamata su sami sakamako irin na rayuwa kamar takwarorinsu masu ladabi.

Misalan sun hada da kayan hatsi na karin kumallo da aka sarrafa, kamar “dukan hatsi” Froot Loops da Cocoa Puffs. Waɗannan abinci ba su da lafiya, kodayake suna iya ƙunsar ƙananan ƙwayoyin hatsi (da aka nike).

Cikakken hatsi yana dauke da ruɓaɓɓen ƙwaya da ƙwaya ta hatsi, wanda ke ba da zare da kowane irin abinci mai mahimmanci. Tataccen hatsi an cire waɗannan ɓangarorin masu gina jiki, yana barin ƙarancin carb endosperm.

Wasu Cikakken hatsi Suna da Amfani sosai

Ganin cewa ingantaccen hatsi talauci ne na gina jiki (kuzari mara amfani), wannan ba gaskiya bane game da hatsi gaba ɗaya.

Dukkanin hatsi suna da yawa a cikin abubuwan gina jiki da yawa, gami da fiber, bitamin B, magnesium, ƙarfe, phosphorus, manganese da selenium (5, 6).

Wannan kuma ya dogara da nau'in hatsi. Wasu hatsi (kamar hatsi da alkama gabaɗaya) ana ɗora su da abubuwan gina jiki, yayin da wasu kuma (kamar shinkafa da masara) ba su da amfani sosai, koda a cikin sigar su duka.

Ka tuna cewa hatsi mai ladabi galibi ana wadata shi da abubuwan gina jiki kamar baƙin ƙarfe, fure da bitamin B, don maye gurbin wasu abubuwan gina jiki da suka ɓace yayin sarrafa su (7).

Tataccen hatsi mara kyau ne na gina jiki, amma wasu ƙwayoyin hatsi (kamar hatsi da alkama) ana ɗora su da muhimman abubuwan gina jiki.

Tataccen hatsi bashi da lafiya ƙwarai

Tataccen hatsi kamar cikakkun hatsi ne, sai dai duka an cire kyawawan abubuwa.

Babu wani abu da ya rage sai babban-carb, endosperm mai yawan calorie mai yawan sitaci da ƙaramin furotin.

Fiber da abubuwan gina jiki sun yanke jiki, saboda haka an tace hatsi mai kyau a matsayin '' komai '' adadin kuzari.

Saboda carbs din sun rabu da zare, kuma watakila ma an nika su cikin gari, yanzu suna samun sauƙin shiga enzymes masu narkewa na jiki.

Saboda wannan dalili, suka lalace azumi, kuma zai iya haifar da saurin hanzari a cikin matakan sikarin jini lokacin cinyewa.

Lokacin da muke cin abinci tare da ingantaccen carbohydrates, sugars ɗin jininmu yana hauhawa da sauri, sannan kuma ya sake sauka ba da daɗewa ba. Lokacin da yawan sikarin jini ya sauka, sai mu ji yunwa kuma mu samu abin sha'awa ().

Yawancin karatu sun nuna cewa cin waɗannan nau'ikan abincin yana haifar da yawan abinci, kuma saboda haka yana iya haifar da ƙimar kiba da kiba (9, 10).

Hakanan an haɗa tsabtataccen hatsi da yawancin cututtukan rayuwa. Zasu iya fitar da juriya na insulin kuma suna da alaƙa da nau'in ciwon sukari na 2 da cututtukan zuciya (11,,).

Daga mahangar gina jiki, akwai ba komai tabbatacce game da hatsi mai ladabi.

Suna da ƙarancin abubuwan gina jiki, ƙiba, da cutarwa, kuma yawancin mutane suna cin abinci da yawa daga cikinsu.

Abin baƙin ciki, yawancin abincin hatsin mutane ya fito ne daga ingantaccen iri-iri. Fewan mutane kaɗan ne a cikin Yammacin Turai ke cin yawancin hatsi.

Tataccen hatsi yana da yawa a cikin carbs wanda ke narkewa da saurin saurin sha, wanda ke haifar da saurin saurin jini a cikin jini da yunwa mai biyo baya da sha'awa. Suna da alaƙa da kiba da yawancin cututtukan rayuwa.

Cikakken Hatsi Suna da Fa'idodin Kiwan Lafiya

Dukkan abinci koyaushe sun fi dacewa da abinci mai sarrafawa. Hatsi ba banda bane.

Dukkanin hatsi suna da yawa a cikin fiber da abubuwa masu mahimmanci daban-daban, kuma BASU da irin tasirin tasirin rayuwa kamar yadda aka gyara hatsi.

Gaskiyar ita ce, daruruwan na karatu suna danganta yawan cin hatsi zuwa kowane irin tasiri mai amfani akan lafiyar (,,):

• Tsawon rayuwa: Nazarin daga Harvard ya nuna cewa mutanen da suka ci mafi yawan hatsi sun kasance 9% ƙasa da yiwuwar mutuwa a cikin lokutan nazarin, tare da rage 15% na mutuwa daga cututtukan zuciya ().
• Kiba: Waɗanda suka fi cin ƙwayoyin hatsi suna da ƙananan haɗarin yin kiba, kuma suna da ƙarancin ƙarancin ciki (,,,).
• Rubuta ciwon sukari na 2: Mutanen da suke cin karin hatsi suna da ƙananan haɗarin kamuwa da ciwon sukari (,,).
• Cututtukan zuciya: Mutanen da suke cin karin ƙwayoyin hatsi suna da kusan kashi 30% ƙananan haɗarin cututtukan zuciya, mafi girma a duniya (,,,).
• Ciwon ciki na hanji: A cikin binciken daya, abinci sau 3 na hatsi a kowace rana yana da alaƙa da kasada 17% mafi ƙarancin cutar kansa. Yawancin sauran karatun sun samo irin wannan sakamakon (,,).

Yana da ban sha'awa, amma ka tuna cewa yawancin waɗannan karatun suna cikin al'ada. Ba za su iya tabbatar da cewa hatsi cikakke ba ya haifar rage barazanar cutar, kawai mutanen da suka ci hatsi duka sun kasance ƙasa da wataƙila don samun su.

Da aka faɗi haka, akwai kuma gwaje-gwajen da ake sarrafawa (ainihin kimiyya) wanda ke nuna cewa ƙwaya duka na iya haɓaka ƙoshin lafiya da haɓaka alamomin kiwon lafiya da yawa, gami da alamomin kumburi da haɗarin cututtukan zuciya (,,,,,,).

Yawancin karatu sun nuna cewa mutanen da suke cin mafi yawan hatsi suna da ƙananan haɗarin kiba, cututtukan zuciya, ciwon sukari, kansar hanji, kuma suna da tsawon rai. Ana tallafawa wannan tare da bayanai daga gwaji masu sarrafawa.

Wasu Hatsi na tainauke da Alkama, wanda ke haifar da Matsaloli ga Mutane da yawa

Gluten shine furotin wanda aka samo a cikin hatsi kamar alkama, sihiri, hatsin rai da sha'ir.

Mutane da yawa ba sa haƙuri da alkama. Wannan ya hada da mutanen da ke fama da cutar celiac, wata cuta mai saurin kamuwa da cutar kansa, da kuma mutanen da ke da saurin yalwar abinci (39).

Celiac cuta yana shafar 0.7-1% na mutane, yayin da lambobi don ƙoshin lafiya ke tsakanin 0,5-13%, tare da kusan 5-6% (,).

Don haka, a cikin duka, mai yiwuwa ƙasa da 10% na yawan jama'ar suna da damuwa da alkama. Wannan har yanzu yana zuwa miliyoyin na mutane a cikin Amurka kawai, kuma bai kamata a ɗauke su da wasa ba.

Wannan nauyi ne mai nauyi wanda aka danganta shi ga abinci ɗaya (alkama) shi kaɗai.

Wasu hatsi, musamman alkama, suma suna cikin FODMAPs, wani nau'in carbohydrate wanda zai iya haifar da matsalar narkewar abinci a cikin mutane da yawa (42, 43).

Koyaya, kawai saboda alkama yana haifar da matsala ga mutane da yawa, wannan ba yana nufin cewa “hatsi” ba su da kyau, saboda yawancin sauran abincin hatsi ba su da alkama.

Wannan ya hada da shinkafa, masara, quinoa da hatsi (hatsi yana bukatar a yi masu lakabi da "mara yisti" ga marasa lafiyar celiac, saboda wani lokacin ana samun alkama mai yawa da ake cakuɗewa yayin aiki).

Gluten, sunadaran da aka samo a cikin hatsi da yawa (musamman alkama), na iya haifar da matsala ga mutanen da ke kula da shi. Koyaya, akwai wasu hatsi da yawa waɗanda basa kyauta a ciki.

Hatsi Suna Da Girma A Carbi, kuma Wataƙila Bai Cancanci Ciwon Suga Ba

Hatsi suna da yawa a cikin carbohydrates.

A saboda wannan dalili, suna iya haifar da matsala ga mutanen da ba sa jure yawancin carbohydrates a cikin abinci.

Wannan gaskiya ne ga masu ciwon suga, waɗanda ke yin abu mai kyau a kan abinci mai ƙarancin abinci ().

Lokacin da masu fama da ciwon sukari suka yawaita carbi, sikarin jininsu yana tashi sama, sai dai idan sun sha kwayoyi (kamar insulin) don saukar dasu.

Mutanen da ke da juriya ta insulin, cututtukan rayuwa ko ciwon sukari na iya son kauce wa hatsi, musamman iri-iri mai ladabi.

Koyaya, ba duk hatsi yake ɗaya a cikin wannan ba, kuma wasu daga cikinsu (kamar hatsi) na iya ma da amfani (,).

Wani karamin binciken da aka gudanar ya nuna cewa oatmeal na yau da kullum ya rage yawan sikarin da yake cikin jini ga masu fama da ciwon suga, kuma ya rage bukatar insulin da kashi 40% ().

Kodayake guje wa dukkan hatsi na iya zama kyakkyawan ra'ayi ga masu ciwon suga (saboda karɓar), ƙwayoyin hatsi aƙalla “ba su da kyau” fiye da tsabtataccen hatsi ().

Hatsi suna da yawa a cikin carbohydrates, don haka basu dace da mutanen da ke cin abinci mara ƙarancin abinci ba. Masu ciwon sukari ba za su iya jure wa hatsi da yawa ba, saboda yawan carbohydrate.

Hatsi Ya tainunshi Na Gini, Amma Zai Yiwu Ka Rarraba Su

Argumentaya daga cikin hujjojin gama gari game da hatsi, shine cewa suna ƙunshe da abubuwa masu ƙarancin abinci ().

Antinutrients wasu abubuwa ne a cikin abinci, musamman ma shuke-shuke, waɗanda suke tsoma baki tare da narkewa da shan sauran abubuwan gina jiki.

Wannan ya hada da phytic acid, lactins da sauransu da yawa.

Phytic acid zai iya ɗaure ma'adanai kuma ya hana su sha, kuma laccoci na iya haifar da lalacewa a cikin hanji (,).

Koyaya, yana da mahimmanci a tuna cewa abubuwan gina jiki ba takamaiman hatsi ba. Hakanan ana samun su a cikin kowane irin abinci mai ƙoshin lafiya, gami da goro, iri, hatsi, tubers har ma da fruitsa fruitsan itace da kayan marmari.

Idan za mu guji duk abincin da ke ƙunshe da abubuwan gina jiki, to ba za a sami da yawa da za a ci ba.

Da aka faɗi haka, hanyoyin shirye-shiryen gargajiya kamar soaking, torowa da danshi suna iya kaskantar da yawancin mahimmancin abinci (, 53, 54).

Abun takaici, yawancin hatsin da aka cinye a yau basu wuce wadannan hanyoyin sarrafawa ba, saboda haka akwai wadatattun kayan abinci masu yawa a cikinsu.

Ko da hakane, kasancewar abinci yana ƙunshe da abubuwan masarufi ba yana nuna cewa sharri ne gare ku ba. Kowane abinci yana da fa'ida da rashin fa'ida, da fa'idodi na gaske, abinci gabaɗaya yawanci ya fi tasirin cutarwa na masu ƙarancin abinci.

Kamar sauran abincin shuke-shuke, hatsi sukan ƙunshi abubuwan ƙoshin abinci mai gina jiki kamar phytic acid, lectins, da sauransu. Waɗannan ana iya ƙasƙantar da su ta amfani da hanyoyin shirye-shirye kamar jike, tsiro da danshi.

Wasu Abubuwan Abinci Mara Kyauta suna da Fa'idodin Kiwan lafiya mai ƙarfi

An yi karatu da yawa a kan abincin da ba ya hada da hatsi.

Wannan ya hada da abinci mai karamin-carb da abincin paleo.

Abincin paleo yana gujewa hatsi bisa manufa, amma ƙananan abincin-carb yana kawar da su saboda abun cikin carb.

Yawancin karatu akan ƙananan-carb da paleo sun nuna cewa waɗannan abincin zasu iya haifar da asarar nauyi, rage ƙoshin ciki da haɓaka manyan abubuwa a alamomin kiwon lafiya daban-daban (55, 56,).

Wadannan karatun gabaɗaya suna canza abubuwa da yawa a lokaci guda, don haka baza ku iya faɗi haka ba kawai cire hatsi ya haifar da fa'idodin kiwon lafiya.

Amma sun nuna a sarari cewa abincin ba haka yake ba bukata a hada hatsi don zama lafiyayye.

A gefe guda, muna da karatu da yawa kan abincin Bahar Rum, wanda ya haɗa da hatsi (galibi duka).

Hakanan abincin Bahar Rum yana haifar da babbar fa'idar kiwon lafiya kuma yana rage haɗarin cututtukan zuciya da saurin mutuwa (58,).

Dangane da waɗannan karatun, duka abincin da suka haɗa da keɓe hatsi na iya dacewa da ƙoshin lafiya.

Dauki Sakon Gida

Kamar yadda yake da yawancin abubuwa a cikin abinci mai gina jiki, duk wannan ya dogara ne da ɗaiɗaikun mutane.

Idan kuna son hatsi kuma kuna jin daɗin cin su, to da alama babu wani kyakkyawan dalili da zai hana ku muddin kuna yawanci cin abinci duka hatsi.

A gefe guda kuma, idan baku son hatsi ko kuma idan sun bata muku rai, to babu cutarwa a guje su ko dai.

Hatsi ba su da mahimmanci, kuma babu wani abinci a ciki wanda ba za ku iya samu daga sauran abinci ba.

A ƙarshen rana, hatsi yana da kyau ga wasu, amma ba wasu ba.

Idan kuna son hatsi, ku ci su. Idan baku son su, ko kuma sun bata muku rai, to ku guji su. Abu ne mai sauki kamar haka.