Wane Irin Shinkafa ne Mafi Lafiya?

Wadatacce

• Lafiya iri
• Brown shinkafa
• Baki (haramun) shinkafa
• Jan shinkafa
• Shinkafar daji
• Kadan iri masu gina jiki
• Farar shinkafa
• Abubuwan da aka riga aka yi da kuma haɗawa
• Wanne nau'in ya kamata ka zaɓa?
• Layin kasa

Shinkafa babban abinci ne a ƙasashe da yawa kuma yana samar da biliyoyin mutane a duniya tare da tushen makamashi mai arha, mai gina jiki.

Akwai nau'ikan nau'ikan wannan shahararren hatsi wanda ya bambanta da launi, dandano, da ƙimar mai gina jiki.

Wasu suna da yalwar abinci mai gina jiki da ƙwayoyin tsire-tsire masu ƙarfi waɗanda ke amfanar lafiya, yayin da wasu ke da ƙarancin bayanan abinci mai ƙarancin abinci.

Wannan labarin yayi magana akan nau'ikan shinkafa masu gina jiki kuma me yasa yakamata ku zabi wasu nau'ikan akan wasu.

Lafiya iri

Wadannan nau'ikan shinkafa suna da halaye na gina jiki wanda ke sa su fice daga wasu.

Brown shinkafa

Ruwan shinkafa shinkafa ce ta hatsi wacce aka cirewa bawon kariya, wanda aka fi sani da ƙwanso. Ba kamar farar shinkafa ba, har yanzu tana dauke da sinadarin bran da kwayoyin cuta - wadanda dukkansu suna dauke da sinadarai masu yawa.

Misali, shinkafar shinkafar ruwan kasa tana dauke da flavonoid antioxidants apigenin, quercetin, da luteolin. Wadannan mahadi suna taka muhimmiyar rawa wajen rigakafin cututtuka.

Amfani da abinci na yau da kullun mai wadataccen flavonoids an danganta shi da ƙananan haɗarin yanayi, irin su cututtukan zuciya da wasu cututtukan daji (,).

Ruwan shinkafa suna ba da irin wannan adadin adadin kuzari da carbi zuwa farar shinkafa, wacce ta cire ras da ƙwayar cuta. Koyaya, launin ruwan kasa yana da kusan fiber sau uku kuma ya fi girma a furotin ().

Dukansu fiber da furotin suna inganta ji na cikakke kuma zasu iya taimaka muku kiyaye ƙoshin lafiya. Abin da ya fi haka, zabar launin ruwan kasa akan farar shinkafa na iya taimakawa wajen daidaita sukarin jini da insulin, wani sinadarin homon da ke tallafawa lafiyayyun matakan suga na jini (4).

Wani binciken da aka yi a cikin manya masu kiba 15 ya nuna cewa wadanda suka ci oza 7 (gram 200) na shinkafar ruwan kasa na tsawon kwanaki 5 suna da matukar karancin suga da ke cikin jini da sinadarin insulin fiye da wadanda suka sha daidai adadin farar shinkafar.

Bugu da kari, kungiyar shinkafa mai ruwan kasa ta sami canji na kashi a cikin insulin mai azumi wanda ya kasance kaso 57% kasa da canjin kwanaki 5 da aka samu a kungiyar farin shinkafa ().

A sakamakon haka, shinkafar launin ruwan kasa na iya zama zaɓi mafi kyau ga waɗanda ke da ciwon sukari. Abin da ya fi haka, yana dauke da sinadarin magnesium, ma'adinai da ke taka muhimmiyar rawa a cikin sukarin jini da kuma ciwan insulin ().

Baki (haramun) shinkafa

Baƙin shinkafa iri daban-daban, kamar su shinkafar baƙar fata ta Indonesiya da Thai Jasmin baƙin shinkafa, suna da launi mai zurfin baƙi wanda sau da yawa yakan canza zuwa purple idan aka dafa shi.

Wannan nau'in wani lokaci ana kiransa da shinkafar da aka hana, kamar yadda aka ce an ajiye shi don sarauta a tsohuwar China.

Bincike ya nuna cewa shinkafar baƙar fata tana da mafi girman ƙwayoyin antioxidant na dukkan nau'o'in, yana mai da ita zaɓi mai gina jiki ().

Antioxidants mahadi ne waɗanda ke kare ƙwayoyi daga lalacewar ta dalilin yawan ƙwayoyin da ake kira free radicals, wanda ke ba da gudummawa ga yanayin da aka sani da stressarfin ƙwayoyin cuta.

An haɗu da damuwa mai mahimmanci tare da ci gaba da yanayi na yau da kullun, kamar cututtukan zuciya, wasu cututtukan daji, da raunin hankali ().

Baƙin shinkafa ya fi wadata musamman a cikin anthocyanins, ƙungiyar launukan flavonoid masu launin shuke-shuke waɗanda ke da ƙwayoyin antioxidant da anti-inflammatory.

Anthocyanins an nuna suna da kyawawan abubuwan mallakar cutar. Nazarin yawan jama'a ya ba da shawarar cewa yawan cin abinci mai arzikin anthocyanin yana da alaƙa da ƙananan haɗarin wasu cututtukan kansa, gami da ciwon sankarar fata ().

Abin da ya fi haka, a binciken-bututun gwaji, anthocyanins da aka samu daga bakin shinkafa ya danne ci gaba da yaduwar kwayar cutar kansar mutum ().

Jan shinkafa

Manyan shinkafa ja, kamar su Himalayan red rice da Thai red cargo rice, suna da launi sosai kuma suna ɗauke da kyawawan abubuwa masu gina jiki da kuma mahaɗan tsire-tsire masu fa'ida.

Wannan nau'ikan ya fi furotin da fiber yawa fiye da irin farar shinkafa, amma inda yake haskakawa da gaske yana cikin abubuwan da ke kunshe da sinadarin antioxidant.

Kamar baƙin shinkafa, an cushe shi da flavonoid antioxidants, gami da anthocyanins apigenin, myricetin, da quercetin.

A zahiri, bincike ya nuna cewa jan shinkafa yana da mahimmancin ƙarfin yaƙi da masu rajin kyauta kuma yana ɗauke da ƙwayoyin antioxidants na flavonoid fiye da shinkafar launin ruwan kasa ().

Flavonoids na iya taimakawa rage kumburi a jikinka, kiyaye matakan rashin kyauta kyauta a duba, kuma yana iya rage haɗarin ka na yanayin yau da kullun, kamar cututtukan zuciya da kuma buga ciwon sukari na 2 (,).

Shinkafar daji

Kodayake shinkafa ta daji a zahiri tsire-tsire ne na ciyawar ruwa, ana amfani da ita kamar shinkafa a cikin ɗakin girki.

An san shi a matsayin cikakkiyar hatsi kuma ya ƙunshi kusan sau uku fiye da fiber da furotin fiye da farin shinkafa, yana mai da shi zaɓi mafi cika (,).

Bugu da ƙari, an danganta shi da yawancin fa'idodin kiwon lafiya a cikin nazarin dabba.

Misali, karatuttukan karairayi sun nuna cewa maye gurbin farin shinkafa da shinkafa ta daji yadda ya kamata yana rage triglyceride da matakan cholesterol, juriya na insulin, da kuma danniya da ke sanya maye - manyan abubuwan da ke haifar da cututtukan zuciya (,,).

Shinkafar daji kyakkyawan tushe ne na bitamin da kuma ma'adanai, gami da bitamin na B, magnesium, da manganese. Mene ne ƙari, bincike ya nuna cewa aikinta na antioxidant ya ninka har sau 30 fiye da na farin shinkafa ().

Brown, baƙi, ja, da shinkafar daji duk zaɓuɓɓuka ne masu gina jiki waɗanda ke ɗauke da ɗimbin abubuwan gina jiki da kuma mahaɗan shuka masu yaƙi da cuta.

Kadan iri masu gina jiki

Babu wani abu da ba daidai ba tare da cin farar shinkafa ko kunshin shinkafa da aka haɗu cikin matsakaici, amma sun rasa halaye masu gina jiki na irin da aka ambata a sama.

Farar shinkafa

An cire farar shinkafa da ɗankwali, ɗanɗano, da ƙwayar cuta. Kodayake wannan aikin ya tsawaita rayuwar samfurin ƙarshe, amma abubuwan gina jiki da ƙwayoyin tsire-tsire masu amfani da ke cikin ɓoye da ƙwayoyin cuta sun ɓace yayin aiki.

A sakamakon haka, ya ƙunshi ƙananan fiber, furotin, antioxidants, da wasu bitamin da ma'adanai fiye da shinkafar launin ruwan kasa.

Tunda farin shinkafa yana ƙasa da zare da furotin, shima yana ƙasa da cikawa kuma yana da tasiri akan sukarin jini fiye da shinkafar ruwan kasa ().

Ya yi ƙasa da yawa a cikin antioxidants fiye da launin ruwan kasa, baƙi, ja, ko na daji kuma (,).

Abubuwan da aka riga aka yi da kuma haɗawa

Duk da cewa wasu kayan hadin shinkafa da aka shirya zasu iya yin zaɓin lafiya, wasu da yawa suna da adadin kuzari, sodium, da abubuwan da basu dace ba.

Misali, kofi 1 (gram 150) na Uncle Ben's Teriyaki Flavour Ready Rice ya hada 870 mg na sodium - kusan 38% na shawarar da aka ba ta (22,).

Yin amfani da sodium mai yawa yana iya ƙara haɗarinku ga mummunan yanayin lafiya, kamar cututtukan zuciya da bugun jini ().

Bugu da ƙari, kayayyakin da aka sarrafa na iya ƙunsar ƙarin sugars, launuka na wucin gadi, da abubuwan adana abubuwa - abubuwan haɗin da ya kamata ku iyakance su don ƙoshin lafiya (,).

Farar shinkafa da kayan kunshin shinkafa basu da wadatuwa kamar launin ruwan kasa, baƙi, ja, ko kuma na daji. Kawai cin su lokaci-lokaci kuma a matsakaici.

Wanne nau'in ya kamata ka zaɓa?

Bincike ya nuna cewa cinye hatsi gaba daya akan ingantaccen hatsin yana inganta lafiya.

Misali, wani bincike a cikin fiye da mutane dubu 197,000 ya gano cewa maye gurbin gram 50 a kowace rana na farar shinkafa da irin wannan shinkafar launin ruwan kasa tana da nasaba da kasada 16% na kamuwa da ciwon sukari na 2 ().

Hakanan ana amfani da hatsi gabaɗaya zuwa rage haɗarin cututtukan zuciya, kiba, da wasu cututtukan daji ().

Sabili da haka, zaɓar hatsi mai launin ruwan kasa, ja, baƙi, ko shinkafar daji kyakkyawan zaɓi ne don lafiyar.

Ari da, waɗannan nau'ikan sun fi wadata a cikin yaƙar cututtukan antioxidants. Yin amfani da abinci mai cike da abinci mai cike da sinadarin antioxidant na iya amfanar da lafiya ta hanyoyi da yawa.

Nazarin ya nuna cewa mutanen da ke cinye karin antioxidants na abinci - kamar waɗanda ke cikin launin ruwan kasa, ja, baƙar fata, ko shinkafar daji - suna da ƙananan haɗarin yanayi kamar ciwo na rayuwa, ɓacin rai, wasu cututtukan daji, da cututtukan zuciya (,,,).

Kodayake farar shinkafa tana da lafiya cikin matsakaici, maye gurbin ta da nau'ikan hatsi tabbas zai samar da ƙarin abubuwan gina jiki.

Idan kuna yawan cin shirye-shiryen cin abinci na shinkafa ko wasu kayan shinkafa da aka kunshi, gwada ɗayan lafiyayyun nau'in da aka lissafa a sama.

Shirya shinkafar ka zata baka damar tantance wadanne irin sinadaran da kake son karawa ko barin kayan girkin ka. Wannan na iya rage yawan amfani da sinadarin sodium da sauran abubuwan karawa kamar masu adana abubuwa da kuma kara sikari.

Cikakken hatsi launin ruwan kasa, ja, baƙar fata, ko kuma irin shinkafar daji na iya yin ƙari na gina jiki ga abincinku. Gwada shirya kanku maimakon siyan kayayyakin da aka yi.

Layin kasa

Zaɓin wasu nau'ikan shinkafa akan wasu na iya zama hanya mai sauƙi don inganta abincinku.

Kowace irin shinkafa iri-iri tana ɗauke da ƙwayar cuta da ƙwayar cuta, suna ba da ƙarin takamaiman abubuwan gina jiki kamar fiber, furotin, antioxidants, da wasu bitamin da kuma ma'adanai.

Zaɓin hatsi gabaɗaya akan farar shinkafa na iya fa'idantar da lafiya ta hanyoyi da yawa kuma yana iya ma rage haɗarin kamuwa da ciwon sukari na 2 na musamman, kiba, da cututtukan zuciya.

Yin wata ma'ana don zaɓar shinkafa wacce ta fi girma a furotin, fiber, bitamin, ma'adanai, da kuma antioxidants akan kayayyakin da aka tace su hanya ce mai sauƙi da sauƙi don haɓaka lafiya.