Taliyar na da lafiya ko kuwa ba lafiya?

Wadatacce

• Menene Taliya?
• Tataccen Taliya An Fi Amfani da Ita
• Kayan Abinci a Cikakken hatsi vs. Tataccen Taliya
• Taliya Tana Da Girma A Carbs
• Alkama a Taliya na Iya haifar da Matsala ga Wasu Mutane
• Shin Tataccen Cikakken Taliya shine Zaɓin Mafi Kyawu?
• Yadda Ake Hada Taliya Lafiya
• Layin .asa

Taliya tana da yawa a cikin carbs, wanda zai iya zama mummunan a gare ku idan aka cinye shi da yawa. Hakanan yana dauke da alkama, wani nau'in furotin ne wanda ke haifar da lamuran ga wadanda suke da saurin damuwa.

A gefe guda kuma, taliya na iya samar da wasu sinadarai masu mahimmanci ga lafiyar jiki.

Wannan labarin yana kallon shaidu kuma yana tantance ko taliya tana da kyau ko mara kyau a gare ku.

Menene Taliya?

Taliya wani nau'in noodle ne wanda bisa al'ada ake yin shi daga alkamar durum, ruwa ko kwai. An ƙirƙira shi cikin siffofin noodle daban-daban sannan a dafa shi a cikin ruwan zãfi.

A zamanin yau, yawancin kayayyakin da ake sayarwa a matsayin taliya ana yin su ne daga alkama gama gari. Koyaya, ana iya yin irin wannan taliyar daga sauran hatsi, kamar shinkafa, sha'ir ko buckwheat.

Wasu nau'ikan taliya suna daɗaɗa yayin aiki, suna cire ƙwayayen alkama na reshe da ƙwayar cuta, suna cire yawancin abubuwan gina jiki.

Wani lokaci taliyar da aka tace tana wadatar, ma'ana tana da wasu abubuwan gina jiki, kamar su bitamin B da baƙin ƙarfe, ana ƙara su ciki.

Hakanan ana samun taliyar hatsi gabaɗaya, wanda ya ƙunshi dukkan ɓangarorin ƙwayar alkama.

Wasu 'yan misalai na nau'in taliya da aka fi amfani da su sun hada da:

• Spaghetti
• Tortellini
• Ravioli
• Penne
• Fettuccine
• Orzo
• Macaroni

Abubuwan da aka fi sani da taliya sun haɗa da nama, miya, cuku, kayan lambu da ganye.

Takaitawa Ana yin taliya daga alkama da ruwa, duk da cewa ana iya yin taliya daga sauran hatsi kuma. Ana samun wadataccen, wadataccen kayan ɗanɗano na fasas.

Tataccen Taliya An Fi Amfani da Ita

Yawancin mutane sun fi son taliya mai kyau, ma'ana cewa an cire kwayar alkama daga ƙwaya da ƙwaya tare da yawancin abubuwan gina jiki da ke ciki.

Taliyan da aka tace shine mafi girma a adadin kuzari kuma ƙasa da fiber. Wannan na iya haifar da raguwar jin daddaɗi bayan kun ci shi, idan aka kwatanta da cin babban-fiber, taliyar hatsi.

Wani bincike ya nuna cewa taliyar hatsi gabaɗaya ta rage yawan ci kuma ta ƙaru fiye da taliya mai daɗewa ().

Koyaya, sauran karatun sun samo sakamako mai gauraya dangane da fa'idodin taliya-hatsi. Wani binciken da ya hada da mahalarta 16 ya nuna cewa babu wani bambanci a matakan suga na jini bayan cin taliya mai daɗi ko taliya mai ƙwarya ().

Duk da haka, yawancin karatu sun gano cewa cin yawancin carbs mai ladabi na iya haifar da mummunan tasirin lafiya.

Misali, wani binciken da ya hada da mutane 117,366 ya gano cewa yawan cin carbi, musamman daga hatsi mai kyau, yana da nasaba da karuwar cutar cututtukan zuciya ().

Wani binciken da aka gudanar kan mutane 2,042 kuma ya gano cewa yawan cin hatsi mai tsafta yana da alaƙa da ƙarar kugu, hauhawar jini, sukarin jini, mummunan LDL cholesterol, triglycerides na jini da juriya na insulin ().

Koyaya, ana buƙatar ƙarin nazarin da ke mai da hankali musamman kan tasirin lafiyar taliyar taliya.

Ya kamata kuma a sani cewa glycemic index na taliya yana cikin ƙananan zuwa matsakaici, wanda yake ƙasa da na sauran sauran abincin da ake sarrafawa ().

Takaitawa Tataccen taliya shine mafi shaharar nau'in nau'in taliya. Cin abinci mai ladabi ya haɗu da haɗarin kamuwa da cututtukan zuciya, hawan jini da juriya na insulin.

Kayan Abinci a Cikakken hatsi vs. Tataccen Taliya

Taliyan hatsi gabaɗaya yawanci yana dauke da zare, manganese, selenium, jan ƙarfe da kuma phosphorus, yayin da aka tace, taliya mai wadata da alama ta fi ƙarfe da bitamin B girma.

Hakanan taliyar hatsi duka tana da ƙasa da adadin kuzari kuma ta fi ta fiber da wasu ƙananan ƙwayoyin cuta fiye da taliya mai ladabi.

Fiber yana motsawa ta cikin ɓangaren gastrointestinal ba tare da cikawa ba kuma yana taimakawa haɓaka ƙoshi. Saboda wannan dalili, taliyar hatsi na iya zama mafi inganci fiye da taliya mai ladabi wajen rage ci da sha’awa.

Don kwatantawa, ga abubuwan gina jiki da ake samu a kofi ɗaya na dafa, spaghetti na alkama gaba ɗaya da kofi ɗaya na dafaffiyar spaghetti wacce aka tace kuma aka wadata ta (6, 7):

	Spaghetti na Alkama duka	Mai tsabtace / Ingantaccen Spaghetti
Calories	174	220
Furotin	7.5 gram	8.1 gram
Carbs	37 grams	43 gram
Fiber	6 gram	2.5 grams
Kitse	0.8 gram	1.3 gram
Manganisanci	97% na RDI	23% na RDI
Selenium	52% na RDI	53% na RDI
Tagulla	12% na RDI	7% na RDI
Phosphorus	12% na RDI	8% na RDI
Magnesium	11% na RDI	6% na RDI
Thiamin (B1)	10% na RDI	26% na RDI
Folate (B9)	2% na RDI	26% na RDI
Niacin (B3)	5% na RDI	12% na RDI
Riboflavin (B2)	4% na RDI	11% na RDI
Ironarfe	8% na RDI	10% na RDI

Takaitawa Taliyar hatsi gabaɗaya ta ƙunshi ƙwaya mai kyau, manganese da selenium. Taliyan da aka tace shine mafi girma a cikin adadin kuzari, carbs, bitamin B da baƙin ƙarfe amma ƙananan fiber da mafi yawancin ƙananan ƙwayoyin cuta.

Taliya Tana Da Girma A Carbs

Taliya tana da yawa a cikin carbi, tare da kofi ɗaya na dafawar spaghetti mai ɗauke tsakanin gram 37-43, ya danganta da ko an tace shi ko kuma cikakken hatsi (6, 7).

Carbs ya karye cikin sauri cikin glucose a cikin hanyoyin jini, wanda ke haifar da hauhawar tsananin sukarin jini. Taliyan da aka tace, musamman, ya fi girma a cikin carbi kuma ya fi ƙasa da zare fiye da taliyar hatsi.

Allyari ga haka, ana saurin narkewar carbi kamar taliya mai narkewa cikin sauri, wanda ke haifar da ƙarancin yunwa da haɗarin yawaitar ().

A saboda wannan dalili, an shawarci waɗanda ke da ciwon sukari da su ci abincin da ke cikin jiki a cikin matsakaici kuma su ci yalwar fiber. Yin waɗannan canje-canje yana jinkirta shayar sukari a cikin jini kuma yana taimakawa kiyaye daidaituwar sukarin jini.

Hakanan an alakanta manyan abubuwan abinci da yanayin lafiya da yawa, gami da:

• Ciwon sukari: Wasu nazarin sun nuna cewa yawancin abincin mai haɗari na iya haɗuwa da haɗarin haɗarin kamuwa da ciwon sukari (,,).
• Ciwon rayuwa: Studyaya daga cikin binciken ya gano cewa waɗanda suka ci ɗumbin ɗumbin yawa daga abinci mai tsafta sun ninka sau biyu kan yiwuwar haifar da cututtukan rayuwa, rukuni na yanayin da ke ƙara haɗarin cututtukan zuciya ().
• Kiba: Wani binciken ya gano cewa cin abinci tare da mafi girman glycemic index, wanda shine ma'aunin yadda saurin abinci ke ƙara sukarin jini, an haɗa shi da ƙimar jiki mafi girma ().

Koyaya, duk waɗannan karatun na al'ada ne, ma'ana kawai suna nuna tarayya.

Ana buƙatar ci gaba da bincike don ƙayyade yawan tasirin abincin carb na iya kasancewa akan waɗannan yanayin da sauran abubuwan.

Takaitawa Taliya tana da yawa a cikin carbi. Abincin mai yawan-carb na iya ɗaga matakan sukarin jini kuma yana iya kasancewa haɗuwa da haɗarin haɗarin ciwon sukari, cututtukan zuciya da kiba.

Alkama a Taliya na Iya haifar da Matsala ga Wasu Mutane

Duk da yake akwai wadatattun nau'ikan taliya marasa yalwar abinci, taliyar gargajiya tana dauke da alkama.

Gluten wani nau'in furotin ne wanda ake samu a alkama, sha'ir da hatsin rai. Ga yawancin mutane, ana haƙuri da alkama kuma baya haifar da wata matsala.

Koyaya, ga waɗanda ke da cutar celiac, cin abinci tare da alkama na iya haifar da martani na rigakafi kuma ya haifar da lahani ga ƙwayoyin ƙananan hanji ().

Wasu mutane na iya zama masu damuwa da alkama kuma suna iya fuskantar lamuran narkewa sakamakon cin abincin da ke dauke da alkama ().

Wadannan mutane ya kamata su guji cin taliyar da aka yi da alkama don hana alamun rashin lafiya. Madadin haka, zaɓi don ƙwayoyin hatsi marasa ƙoshin alkama kamar shinkafa launin ruwan kasa ko quinoa.

Ga waɗanda ba su da cutar celiac ko ƙoshin lafiya, alkamar da aka samu a cikin taliya ana iya cin ta lafiya ba tare da matsala ba.

Takaitawa Yawancin nau'ikan taliya suna ɗauke da alkama, wani nau'in furotin wanda zai iya haifar da mummunan sakamako ga waɗanda ke da cutar celiac ko ƙwarewar gluten.

Shin Tataccen Cikakken Taliya shine Zaɓin Mafi Kyawu?

Ana yin cikakkun hatsi daga dukkan kwayar alkama. A sakamakon haka, sun fi fiber, bitamin da kuma ma'adanai girma fiye da hatsi mai ladabi, wanda ya ƙunshi ƙarshen ƙarshen kwayar alkama.

Cin abinci mai cikakken hatsi an danganta shi da ƙananan haɗarin kamuwa da cututtukan zuciya, ciwon sankarau, ciwon suga da kiba (,,,).

Koyaya, ka tuna cewa taliyar hatsi ana yin ta ne daga garin alkama wanda aka niƙa shi.

Wannan aikin yana rage tasirin amfanin dukkan hatsin da aka samo a cikin taliya tunda hatsi tare da ƙananan ƙwayoyi suna narkewa cikin hanzari, wanda ke haifar da ƙarin ƙaruwa cikin sukarin jini ().

Sabili da haka, fa'idodin taliya da aka yi daga cikakkun hatsi ba za a iya kwatanta su da fa'idojin cikakken hatsi ba, kamar hatsi, shinkafa mai ruwan kasa ko quinoa.

Duk da haka, yayin da akwai ɗan bambanci kaɗan a cikin tasirin ɗanɗano da cikakkiyar fasas ɗin lafiyar jiki, taliya da aka yi daga ƙwaya duka na iya zama mafi kyawun zaɓi idan kuna neman rasa nauyi. Yana da ƙarancin adadin kuzari kuma ya fi girma a cikin zaren haɓaka mai ƙosarwa fiye da taliya mai ladabi.

Hakanan taliyar hatsi gabaɗaya tana ɗauke da mafi yawan ƙwayoyin cuta, banda bitamin na B, waɗanda aka ƙara su cikin taliya mai wadata yayin sarrafawa.

Takaitawa Ana yin taliyar hatsi gaba ɗaya daga garin alkama wanda aka niƙa, yana rage yawancin fa'idodi masu amfani na dukan hatsi. Koyaya, taliya da aka yi daga ƙwaya duka tana ƙasa da adadin kuzari da keɓaɓɓu, haka kuma mafi girma a cikin zaren da yawancin ƙananan ƙwayoyin cuta.

Yadda Ake Hada Taliya Lafiya

Lokacin cin abinci a cikin tsaka-tsakin, taliya na iya zama ɓangare na lafiyayyen abinci. Taliyar hatsi duka na iya zama zaɓi mafi kyau ga mutane da yawa, saboda yana da ƙananan kalori da carbi amma ya fi girma a zare da abinci mai gina jiki.

Koyaya, ban da nau'in taliya da kuka tsinta, abin da kuka sa shi yana da mahimmanci.

Calories za su iya tarawa da sauri yayin ƙara mai-mai, mai-yawan calori mai yalwa kamar mayukan da aka yi da kirim da cuku. Idan kuna kallon nauyinku, tafi don malalar man zaitun mai ƙoshin lafiya, wasu sabbin ganyayyaki ko ofan kayan da kuka fi so maimakon.

Hakanan zaka iya ƙara zaɓin furotin a cikin taliya don juya shi zuwa daidaitaccen abinci.

Misali, kifi da kaza na iya kara wasu karin furotin don kiyaye ka gamsuwa da gamsuwa, yayin da broccoli, barkono mai kararrawa ko tumatir na iya samar da abubuwan gina jiki da karin fiber.

Ga wasu 'yan ra'ayoyi don lafiyayyun taliya:

• Spaghetti na alkama duka tare da kifin kifi, lemun tsami da basil
• Kayan lambu gasa ziti
• Salatin taliya tare da feta, zaituni, tumatir da kanwa
• Rotini tare da alayyafo-avocado miya da kaza

Takaitawa Don inganta darajar abincin ku na abincin taliya, ɗora sama a saman abubuwa kamar sunadarai, ƙwayoyin rai masu lafiya da kayan lambu. Iyakance miya mai yawan kalori da cuku.

Layin .asa

Taliya ita ce abincin da ake ci a duniya kuma yana dauke da wasu muhimman abubuwan gina jiki.

Koyaya, taliya tana da yawa a cikin carbi. Abubuwan da ake amfani da su a manya-manya na iya ɗaga matakan sikarin jini kuma an haɗasu da wasu munanan sakamako akan lafiya.

Saboda wannan dalili, yana da mahimmanci a kiyaye girman sashi a bincika kuma a ɗebo abubuwan lafiya don taliya, kamar su kayan lambu, ƙwayoyin lafiya da furotin.

A ƙarshe, matsakaici shine maɓalli idan yazo da taliya.

Duk da yake zaku iya jin daɗinsa a wani lokaci, yana da mahimmanci ku haɗa shi da wasu abinci mai gina jiki kuma ku tabbatar ya zama ɗaya daga cikin abinci mai ƙoshin lafiya.