Shin Shinkafar Kawa Tayi Maka Kyau?

Wadatacce

• Shinkafar Kawa Tana Abin Al'ajabi
• Shin Shinkafar Kawa tana da Kyau ga Rashin nauyi?
• Zai Iya Amfana da Lafiyar Zuciya
• Shine Mafi Kyawun Zabi Ga Wadanda Suke Da Ciwon Suga
• Shinkafar Kawa Bata Kyakkyawan Alkama
• Yadda ake Kara Shinkafar Kawa a Abincin ka
• Layin .asa

Ruwan shinkafa shine abinci da ake dangantawa da cin lafiyayyen abinci.

Idan akayi la'akari da cikakkiyar hatsi, shinkafar launin ruwan kasa ba a sarrafa ta kamar farar shinkafa, wacce ta cire ƙwanƙolinta, reshe da ƙwayar cuta.

Brown shinkafa kawai an cire ƙwanso (murfin kariya mai tauri), yana barin ƙwayar da ke cike da abinci da ƙwaya.

A sakamakon haka, shinkafar launin ruwan kasa tana riƙe da abubuwan gina jiki waɗanda farar shinkafa ta rasa kamar su bitamin, ma'adanai, da antioxidants.

Koyaya, mutane da yawa suna guje wa shinkafar launin ruwan kasa saboda ƙaruwar shahararrun kayan abinci mai ƙarancin abinci.

Wannan labarin zai tattauna lafiyar lafiyar shinkafar shinkafa don taimaka muku yanke shawara idan lafiyayyen abinci ne don ƙarawa cikin abincinku.

Shinkafar Kawa Tana Abin Al'ajabi

Kodayake shinkafa launin ruwan kasa abinci ne mai sauƙi, amma tsarin abincinsa ba komai bane.

Idan aka kwatanta da farin shinkafa, shinkafar ruwan kasa tana da abubuwa da yawa da za'a bayar dangane da abubuwan gina jiki.

Kodayake sun yi kama da kalori da abun cikin carbohydrate, shinkafar launin ruwan kasa ta fi farar shinkafa kusan a kowane fanni.

Kofi ɗaya na shinkafar ruwan kasa ta ƙunshi (1):

• Calories: 216
• Carbs: 44 gram
• Fiber: 3.5 gram
• Kitse: 1.8 gram
• Furotin: 5 gram
• Thiamin (B1): 12% na RDI
• Niacin (B3): 15% na RDI
• Pyridoxine (B6): 14% na RDI
• Fantothenic acid (B5): 6% na RDI
• Ironarfe: 5% na RDI
• Magnesium: 21% na RDI
• Phosphorus: 16% na RDI
• Tutiya: 8% na RDI
• Copper: 10% na RDI
• Harshen Manganese: 88% na RDI
• Selenium: 27% na RDI

Duk wannan hatsi shima kyakkyawan tushen abinci ne, riboflavin (B2), potassium da alli.

Bugu da kari, shinkafar launin ruwan kasa tana da girma a cikin manganese. Wannan sanannen ma'adinan yana da mahimmanci ga mahimman matakai masu yawa a cikin jiki, kamar su ci gaban ƙashi, warkar da rauni, raunin ƙwayar tsoka, aiki na jijiya da tsarin sukari na jini ().

Rashin haɗin manganese an danganta shi da haɗarin haɗarin ɓarkewar ciwo na rayuwa, ɓarkewar ƙashi, ƙaruwa mai rauni da ƙarancin haihuwa (,).

Kofi guda ɗaya na shinkafa ya cika kusan dukkan bukatun ku na yau da kullun don wannan muhimmin abincin.

Baya ga kasancewa kyakkyawar tushen bitamin da ma'adinai, shinkafar launin ruwan kasa tana ba da mahaɗan tsire-tsire masu ƙarfi, kazalika.

Misali, shinkafar ruwan kasa tana dauke da sinadarin phenols da flavonoids, ajin antioxidants wadanda suke taimakawa kare jiki daga gajiyawa ().

Stressaƙƙarfa mai haɗari yana haɗuwa da wasu yanayin kiwon lafiya, gami da cututtukan zuciya, wasu nau'o'in ciwon daji da tsufa da wuri ().

Abubuwan antioxidants da aka samo a cikin shinkafar launin ruwan kasa suna taimakawa wajen hana raunin ƙwayoyin da ƙwayoyin cuta marasa ƙarfi da ake kira free radicals da rage kumburi a jiki ().

Nazarin ya nuna cewa antioxidants din da ake samu a cikin shinkafa na iya zama dalilin karancin yaduwar wasu cututtuka na yau da kullun a yankunan duniya inda shinkafa ta kasance babban abinci ().

Ruwan shinkafa suna da matukar gina jiki, suna samarwa da jiki bitamin masu yawa, ma'adanai da antioxidants.

Shin Shinkafar Kawa tana da Kyau ga Rashin nauyi?

Sauya hatsi da aka tace da shinkafar ruwan kasa na iya taimaka maka rage nauyi.

Tataccen hatsi kamar farar shinkafa, farin taliya da farin burodi bashi da zare da abinci mai kyau wanda dukkan hatsi kamar shinkafar ruwan kasa yake dauke dashi.

Misali, kofi daya (gram 158) na shinkafar ruwan kasa tana dauke da fiber na gram 3.5, yayin da farar shinkafa ta ƙunshi ƙasa da gram 1 (9).

Fiber yana taimaka maka kasancewa mai cikakke akan lokaci mai tsawo, saboda haka zaɓar abinci mai wadataccen fiber na iya taimaka maka amfani da ƙananan adadin kuzari gabaɗaya ().

A zahiri, karatuna ya nuna cewa mutanen da suka fi cin hatsi gabaɗaya kamar shinkafar launin ruwan kasa ba su da nauyi fiye da waɗanda suke cin ƙananan hatsi.

Wani bincike da aka gudanar kan mata sama da dubu 74,000 ya gano cewa wadanda suka fi cin hatsi duka nauyinsu bai kai na wadanda suka ci kadan ba.

Bugu da kari, matan da suka fi yawan cin fiber suna da kasada 49% mafi girma na samun babban nauyi fiye da matan da suke da mafi karancin fiber ().

Sauya farar shinkafa da shinkafar ruwan kasa na iya taimaka wajan rage kitse na ciki, shima.

A cikin wani bincike, mata masu kiba 40 da suka ci kofi 2/3 (gram 150) na shinkafar ruwan kasa kowace rana tsawon makonni shida sun sami raguwa sosai a nauyin jiki da kuma zagayen kugu idan aka kwatanta da matan da suka ci daidai adadin farin shinkafar.

Bugu da ƙari, matan da suka ci shinkafar launin ruwan kasa sun sami raguwa sosai a hawan jini da CRP, alama ce ta kumburi a cikin jiki ().

Ruwan shinkafa suna dauke da zare fiye da hatsin da aka tace kamar farin shinkafa. Zaɓin hatsi mai yalwar fiber kamar shinkafar launin ruwan kasa na iya rage ƙoshin ciki kuma zai taimaka muku rage nauyi.

Zai Iya Amfana da Lafiyar Zuciya

Shakka babu shinkafar shinkafa abinci ce mai lafiya da zuciya. Yana da wadataccen fiber da mahadi masu amfani waɗanda zasu iya taimakawa rage haɗarin kamuwa da cututtukan zuciya.

Babban binciken da aka yi a kan mutane 560,000 ya nuna cewa mutanen da suka ci mafi yawancin abincin da ke cikin abinci suna da ƙananan haɗarin kamuwa da cututtukan zuciya, da ciwon daji da cututtukan da suka shafi numfashi ().

Hakazalika, nazarin nazarin 45 ya gano cewa mutanen da suka ci mafi yawan hatsi, gami da shinkafa mai ruwan kasa, suna da kasada 21% na cututtukan zuciya idan aka kwatanta da waɗanda suka ci mafi ƙarancin hatsi ().

Baya ga kasancewa kyakkyawan tushen fiber, shinkafar launin ruwan kasa tana ƙunshe da mahaɗan da ake kira lignans waɗanda na iya taimakawa wajen rage abubuwan haɗarin cututtukan zuciya.

Abubuwan da ke cike da abinci mai wadataccen lignan, kamar su hatsi gabaɗaya, flaa flaan flax, sa san sesame da nutsa nutsan goro, an alakanta su da rage cholesterol, rage hawan jini da rage jijiya ().

Abin da ya fi haka, shinkafar ruwan kasa tana cike da sinadarin magnesium, ma'adinai da ke taka muhimmiyar rawa wajen kiyaye zuciya cikin koshin lafiya. Reviewaya daga cikin binciken nazarin 40 ya gano cewa haɓaka magnesium yana da alaƙa da ƙananan haɗarin bugun jini, ƙarancin zuciya da kuma dalilin-mutuwar ().

Wani sake nazarin karatun tara ya nuna cewa kowane ƙaruwar 100 mg / day a cikin magnesium mai rage abinci yana rage mace-mace cututtukan zuciya a cikin mata ta hanyar 24-25% ().

Shinkafar Brown tana cike da zare, lignans da magnesium, waɗanda duk suna da fa'idodi masu fa'ida ga lafiyar zuciya da haɗarin cututtukan zuciya.

Shine Mafi Kyawun Zabi Ga Wadanda Suke Da Ciwon Suga

Rage yawan cin abincin carbi da zabar zabin lafiya yana da mahimmanci ga kula da sukarin jini.

Kodayake carbs suna da tasirin gaske akan sukarin jini, amma mutanen da ke fama da ciwon sukari na iya rage sukarin jini da zafin insulin ta hanyar cin ƙwayoyin hatsi kaɗan kamar farin shinkafa.

Sauya farar shinkafa da shinkafar ruwan kasa na iya amfanar mutane da ciwon sukari ta hanyoyi da yawa.

A cikin wani binciken, mutanen da ke dauke da ciwon sukari na 2 wadanda suka ci abinci sau biyu na shinkafar ruwan kasa a kowace rana sun sami raguwa sosai a bayan cin abinci da haemoglobin A1c (alama ce ta kula da sukarin jini), idan aka kwatanta da waɗanda suka ci farin shinkafa ().

Shinkafar Brown tana da ƙimar glycemic index fiye da farar shinkafa, ma'ana cewa tana narkewa a hankali kuma yana da ƙasa da tasiri akan sukarin jini.

Zaɓin abinci tare da ƙananan glycemic index zai iya taimaka wa waɗanda ke fama da ciwon sukari su kula da sukarin jinin su.

Yawancin karatu suna ba da shawarar cewa abinci tare da haɓakar glycemic mafi girma yana ƙaruwa da sukarin jini, insulin da ghrelin, hormone da ke korar yunwa (,).

Rage matakan ghrelin na iya taimaka wa masu fama da ciwon suga magance yunwar da suke fama da ita, wanda hakan na iya rage yawan cin abinci da kuma taimakawa kiyaye suga cikin jini.

Ari da, maye gurbin farar shinkafa da shinkafar ruwan kasa na iya rage damar kamuwa da ciwon sukari irin na 2 da fari.

A cikin wani binciken da ya hada da mutane sama da 197,000, sauya musammam gram 50 na farar shinkafa don shinkafar ruwan kasa a kowane mako yana da alaƙa da ƙananan haɗarin kamuwa da ciwon sukari na 2 na 2 ().

Zaɓin shinkafa mai ɗanɗano a kan ingantaccen hatsi na iya taimaka wa masu fama da ciwon sukari sarrafa sukarin jininsu da rage damar kamuwa da ciwon sukari kwata-kwata.

Shinkafar Kawa Bata Kyakkyawan Alkama

Gluten shine furotin da aka samo a cikin hatsi kamar alkama, sha'ir da hatsin rai. Awannan zamanin, mutane da yawa suna bin abinci mara-alkama saboda dalilai daban-daban.

Wasu mutane suna da rashin lafia ko rashin haƙuri ga alkama kuma suna fuskantar laulayi mai tsanani zuwa gareshi kamar ciwon ciki, gudawa, kumburin ciki da amai.

Bugu da ƙari, mutanen da ke da wasu cututtukan cututtukan ƙwayoyin cuta sau da yawa suna cin gajiyar abincin da ba shi da alkama (,).

Wadannan dalilai sun haifar da karuwar bukatar abinci maras alkama.

Abin takaici, shinkafar launin ruwan kasa ta kyauta ba ta wannan furotin mai matsala ba, yana mai da shi amintaccen zaɓi ga waɗanda ba za su iya ba ko zaɓi kada su shanye alkama.

Ba kamar abubuwan da aka sarrafa ba tare da alkama ba, shinkafa mai yalwa hatsi ce cike da wadatattun abubuwan gina jiki waɗanda jikinku ke buƙatar aiki yadda ya kamata.

Hakanan ana sanya shinkafa ta gari cikin wasu ingantattun samfuran da basu da alkama kamar masu fasa kwaro da taliya waɗanda mutane ke cin abincin mara alkama zasu iya morewa.

Ruwan shinkafa ba ya ƙunsar alkama kuma zaɓi ne mai aminci da lafiya ga waɗanda ke bin abinci mara-alkama.

Yadda ake Kara Shinkafar Kawa a Abincin ka

Ofayan kyawawan halaye na shinkafar launin ruwan kasa shine iyawarta.

Kuna iya cin shi kowane lokaci na rana kuma sanya shi cikin girke-girke iri-iri.

Anan akwai wasu hanyoyi don ƙara shinkafar ruwan kasa a abincinku:

• Yi kwabin hatsi don cin abincin rana tare da shinkafar launin ruwan kasa, kayan lambu da furotin
• Babban shinkafar launin ruwan kasa mai ƙwai, salsa, avocados da baƙin wake don karin kumallo mai daɗi
• Sanya hatsi domin cin shinkafar ruwan kasa a karin kumallo
• Yi amfani da shinkafar ruwan kasa maimakon farar shinkafa lokacin da ake soyawa-soyayen
• Maimakon farin taliya, haɗa shinkafa mai ɗanɗano cikin girke-girken miyan da kuka fi so
• Zubar da shinkafar ruwan kasa tare da sabbin kayan lambu da man zaitun don cin abinci mai daɗi
• Yi baƙin wake da launin ruwan kasa shinkafa don abincin dare ko abincin rana
• Yi amfani da shinkafar ruwan kasa don yin sandunan makamashi
• Canja farin shinkafa tare da shinkafar ruwan kasa don ingantacciyar sigar shinkafar shinkafa
• Nemi shinkafar launin ruwan kasa a cikin sushi ɗinki tana ɗauke da abun cikin fiber
• Yi amfani da shinkafar ruwan kasa a girkin girkin ka
• Gwada lafiyayyen karko akan risotto ta amfani da shinkafar ruwan kasa maimakon shinkafar arborio
• Musanya farin taliya da taliyar shinkafa ruwan kasa
• Shinkafa mai launin ruwan kasa tare da man zaitun da tafarnuwa don zaɓin ɗanɗano mai ƙwanƙwasa

Kamar yadda kake gani, akwai hanyoyi da yawa da za'a iya amfani da shinkafar ruwan kasa. Wannan nau'ikan nau'ikan abinci mai gina jiki da kyau tare da yawancin kayan abinci kuma ana iya jin daɗin su a karin kumallo, abincin rana ko abincin dare.

Ruwan shinkafa shine sashi mai sassauƙa wanda za'a iya jin dashi a girke-girke da abinci iri-iri Hakanan zaka iya amfani dashi azaman mai maye gurbin farar shinkafa ko taliya.

Layin .asa

Ruwan shinkafa ɗan hatsi ne mai ƙoshin gaske, hatsi wanda ba shi da yalwar abinci wanda ya ƙunshi adadin ƙwayoyin bitamin, ma'adinai da mahaɗan masu fa'ida.

Amfani da hatsi gabaɗaya kamar shinkafar launin ruwan kasa na iya taimakawa hana ko inganta yanayin kiwon lafiya da dama, gami da ciwon sukari da cututtukan zuciya.

Ba tare da ambaton ba, sauya hatsi mai kyau kamar farar shinkafa don shinkafar ruwan kasa na iya taimaka maka ka rasa nauyi. Ruwan shinkafa shinkafa ne na gari wanda za'a iya ci a kowane lokaci da rana.

Duk wata hanyar da kuka zaba don cin wannan lafiyayyun hatsi, zaku yi zaɓi mai kyau don lafiyarku gaba ɗaya.