Shin Shinkafar Basmati Lafiya ce?

Wadatacce

• Gaskiyar abinci mai gina jiki
• Amfanin lafiya
• Kadan a arsenic
• Za a iya wadata
• Wasu nau'ikan hatsi ne cikakke
• Entialarin hasara
• Basmati da sauran nau'ikan shinkafa
• Layin kasa

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.

Basmati shinkafa ita ce irin shinkafar da aka saba da ita a cikin abincin Indiya da Kudancin Asiya.

Akwai a cikin fari da launin ruwan kasa iri iri, an san shi da ɗanɗano mai ƙanshi da ƙamshi mai daɗi.

Duk da haka, kuna so ku sani ko wannan shinkafar da ta daɗe tana da lafiya da kuma yadda za a kwatanta ta da sauran irin shinkafar.

Wannan labarin yana duban shinkafa basmati sosai, yana nazarin abubuwan dake gina jiki, fa'idodin lafiyarsa, da duk wani ɓarna.

Gaskiyar abinci mai gina jiki

Kodayake ainihin abubuwan gina jiki sun bambanta dangane da takamaiman nau'in basmati, kowane sabis yana da yawa a cikin carbs da adadin kuzari, da ƙananan ƙwayoyin cuta irin su fure, thiamine, da selenium.

Kofi ɗaya (gram 163) na farin farin basmati shinkafa ya ƙunshi ():

• Calories: 210
• Furotin: Gram 4.4
• Kitse: 0.5 grams
• Carbs: 45.6 gram
• Fiber: 0.7 gram
• Sodium: 399 mg
• Folate: 24% na Dailyimar Yau (DV)
• Thiamine: 22% na DV
• Selenium: 22% na DV
• Niacin: 15% na DV
• Copper: 12% na DV
• Ironarfe: 11% na DV
• Vitamin B6: 9% na DV
• Tutiya: 7% na DV
• Phosphorus: 6% na DV
• Magnesium: 5% na DV

Idan aka kwatanta, shinkafar basmati mai ruwan kasa ta ɗan fi girma a cikin adadin kuzari, carbi, da zare. Hakanan yana samar da ƙarin magnesium, bitamin E, zinc, potassium, da phosphorus ().

Basmati shinkafa galibi tana da ɗumbin yawa a carbs da ƙananan ƙwayoyin cuta kamar thiamine, folate, da selenium.

Amfanin lafiya

Basmati shinkafa na iya alaƙa da fa'idodin kiwon lafiya da yawa.

Kadan a arsenic

Idan aka kwatanta da sauran nau'ikan shinkafa, basmati ya kasance mafi ƙarancin arsenic, ƙarfe mai nauyi wanda zai iya cutar da lafiyar ku kuma yana iya ƙara haɗarin ciwon sukari, matsalolin zuciya, da wasu cututtukan daji ().

Arsenic na daɗa tattarawa a cikin shinkafa fiye da sauran hatsi, wanda zai iya zama abin damuwa musamman ga waɗanda ke cin shinkafa a kai a kai ().

Koyaya, wasu binciken sun gano cewa shinkafar basmati daga California, Indiya, ko Pakistan tana ƙunshe da wasu ƙananan matakan arsenic, idan aka kwatanta da sauran nau'ikan shinkafa ().

Bugu da ƙari, ya kamata a lura cewa nau'ikan shinkafar launin ruwan kasa yawanta sun fi na arsenic yawa fiye da farin shinkafa, kamar yadda arsenic ke tarawa a cikin rufin layin mai tsananin wuya.

Za a iya wadata

Farar basmati shinkafa galibi ana wadatar da ita, ma'ana cewa ana ƙara wasu abubuwan gina jiki yayin aiki don taimakawa haɓaka ƙimar abinci mai gina jiki.

Wannan na iya sauƙaƙa don biyan buƙatunku na nau'ikan bitamin masu mahimmanci da ma'adanai.

Musamman, shinkafa da sauran hatsi galibi ana wadata su da baƙin ƙarfe da bitamin B kamar folic acid, thiamine, da niacin ().

Wasu nau'ikan hatsi ne cikakke

Brown basmati shinkafa ana daukarta cikakkiyar hatsi, ma'ana tana ƙunshe da dukkan ɓangarori uku na kwaya - ƙwaya, ƙwaya, da ƙoshin lafiya.

Dukkanin hatsi suna da alaƙa da fa'idodin kiwon lafiya da yawa. Misali, nazarin nazarin 45 ya danganta yawan cin hatsi zuwa ƙananan haɗarin cututtukan zuciya, ciwon daji, da saurin mutuwa ().

Wani bita ya danganta yawan cin hatsi na yau da kullun, gami da shinkafa mai ruwan kasa, tare da ƙaramin haɗarin ciwon sukari na 2 ().

Mene ne ƙari, nazarin makonni 8 a cikin mutane 80 ya gano cewa maye gurbin tsabtataccen hatsi tare da cikakkun hatsi ya saukar da matakan alamun alamomi ().

Basmati yana da ƙananan arsenic fiye da sauran nau'in shinkafa kuma galibi ana wadata shi da mahimman bitamin da kuma ma'adanai. Basmati mai ruwan kasa kuma ana daukar shi cikakkiyar hatsi.

Entialarin hasara

Ba kamar basmasi mai ruwan kasa, farin basmati hatsi ne mai ladabi, ma'ana an cire shi daga yawancin kayan abinci masu mahimmanci yayin aiki.

Wasu nazarin suna ba da shawarar cewa cin hatsi mai kyau zai iya shafar tasirin sarrafa jini kuma zai iya kasancewa haɗuwa da haɗarin kamuwa da ciwon sukari na 2 na musamman (,).

Abin da ya fi haka, binciken da aka yi a kan mutane sama da 10,000 ya alakanta tsarin abincin da ya hada da farar shinkafa zuwa haɗarin ƙiba mafi girma ().

Bugu da ƙari, binciken da aka yi a cikin mutane 26,006 sun haɗu da cin farin shinkafa tare da haɗarin haɗarin cututtukan zuciya, wanda shine rukuni na yanayin da zai iya ƙara haɗarin cututtukan zuciya, bugun jini, da kuma buga ciwon sukari na 2 ()

Wadannan tasirin na iya kasancewa saboda yawan shinkafar farin carbi da ƙananan fiber idan aka kwatanta da shinkafar launin ruwan kasa.

Sabili da haka, yayin da za'a iya jin daɗin farin basmati shinkafa cikin matsakaici, basmati mai ruwan kasa na iya zama mafi kyawun zaɓi gaba ɗaya don lafiyar ku.

Tataccen hatsi kamar farin basmati shinkafa yana da alaƙa da haɗarin kamuwa da ciwon sukari na 2 na musamman, kiba, da ciwon ciwo na rayuwa. Don haka, an fi cinsu daidai gwargwado.

Basmati da sauran nau'ikan shinkafa

Basmati shinkafa tana daidai da sauran nau'ikan shinkafa mai launin ruwan kasa ko fari dangane da abubuwan gina jiki.

Kodayake bambance-bambancen minti kaɗan na iya kasancewa a cikin kalori, carb, furotin, da ƙididdigar fiber tsakanin takamaiman nau'ikan shinkafa, bai isa ya samar da bambanci sosai ba.

Wancan ya ce, basmati yawanci yana da ƙananan arsenic, wanda zai iya sanya shi kyakkyawan zaɓi idan shinkafa ta kasance mai mahimmanci a cikin abincinku ().

A matsayin shinkafar hatsi mai tsayi, ta kuma fi ta ɗan gajeren lokaci tsiri kuma siriri.

Gwaninta, ƙanshin fure mai laushi, mai laushi mai laushi suna aiki sosai a yawancin jita-jita na Asiya da Indiya. Yana da babban zaɓi na musamman don puddings na shinkafa, pilafs, da gefen abinci.

Shinkafar Basmati tana kama da sauran nau'ikan shinkafa amma tana da karancin arsenic. Dandanon sa na musamman, ƙanshi, da laushin sa ya zama kyakkyawan wasa ga abincin Asiya.

Layin kasa

Basmati shine mai ƙanshi, shinkafa mai tsayi mai ƙanshi a arsenic fiye da sauran nau'in shinkafa. Wani lokaci ana wadata shi da mahimman bitamin da kuma ma'adanai.

Ana samunsa a cikin nau'ikan fari da launin ruwan kasa.

Duk lokacin da zai yiwu, ya kamata ku zaɓi basmati mai ruwan kasa, kamar yadda hatsi mai laushi kamar farin shinkafa yake da alaƙa da mummunan tasirin lafiya.

Shago don shinkafar basmati mai ruwan kasa akan layi.