Gero: Amfanin lafiya 7 da yadda ake cin abinci

Wadatacce

• 1. Fama maƙarƙashiya
• 2. Yana kariya daga cutar zuciya da jijiyoyin jini
• 3. Yana taimakawa sarrafa glucose na jini
• 4. Yana hana karancin jini
• 5. Yana taimakawa wajen karfafa kasusuwa
• 6. Kula da lafiyar jiki
• Tebur na kayan abinci mai gina jiki
• Yadda ake cin abinci
• Lafiyayyun girke-girke masu lafiya tare da gero
• Ruwan gero
• Zubar da gero
• Gero mai zaki

Gero hatsi ne mai yalwar fiber, flavonoids da ma'adanai irin su alli, jan ƙarfe, phosphorus, potassium, magnesium, manganese da selenium, ban da folic acid, pantothenic acid, niacin, riboflavin da B6 bitamin, waɗanda ke da sinadarin antioxidant kuma suna taimakawa inganta ciwan ciki, rage cholesterol mara kyau da kuma kula da ciwon suga.

Bugu da ƙari, gero yana da wadataccen ƙwayoyin carbohydrates da sunadarai, amma ba ya ƙunsar alkama kuma, sabili da haka, waɗanda ke fama da cutar celiac ko kuma mutanen da ke son cin abinci mara-alkama za su iya cin sa.

Za a iya siyan gero a shagunan abinci na kiwon lafiya, bikin baje koli da kasuwanni na musamman, ana samunsu a cikin sifofin hatsi a launin ruwan toka, rawaya, baƙi, kore ko ja. Gabaɗaya, ana amfani da mafi yawan 'ya'yan rawaya ko yayan beige.

Babban amfanin gero sune:

1. Fama maƙarƙashiya

Gero na da kyau don inganta maƙarƙashiya saboda tana da wadataccen ƙwayoyi masu narkewa waɗanda ke aiki ta hanyar ɗebo ruwa daga ɓangaren narkewar abinci wanda ke samar da gel wanda ke taimakawa daidaita hanji.

Bugu da kari, zaren da ba a narkewa da ke cikin gero yana aiki a matsayin prebiotic, yana ba da gudummawar daidaiton fure na hanji, wanda ke ba da gudummawa ga aikin da ya dace na tsarin narkewa. Wannan nau'in zaren kuma yana da mahimmanci don ƙara ƙarfi a kan tabon, wanda ke taimakawa wajen daidaita hanji.

2. Yana kariya daga cutar zuciya da jijiyoyin jini

Filaye masu narkewa da ke cikin gero na taimakawa rage cholesterol mara kyau da kuma triglycerides, waɗanda ke da alhakin samar da duwatsu masu laushi a cikin jijiyoyin, saboda yana rage yawan shan kitse daga abinci. Don haka, gero yana inganta aikin jijiyoyin jiki kuma yana taimakawa hana cututtukan zuciya da jijiyoyin zuciya irin su ciwon zuciya, atherosclerosis da bugun jini.

Bugu da kari, flavonoids da phenolic acid da ke cikin gero, suna da aikin antioxidant wanda ke taimakawa wajen rage lalacewar kwayar halitta, da kiyaye jijiyoyin jini cikin lafiya, sannan magnesium da potassium suna taimakawa shakatawar jijiyoyin jini da kuma kula da hawan jini.

3. Yana taimakawa sarrafa glucose na jini

Gero yana da ƙarancin sauƙi mai sauƙi kuma yana da wadataccen ƙwayoyin carbohydrates, yana mai da shi ƙaramin abinci mai ƙyamar glycemic, yana ɗaukar tsayi fiye da narkar da shi fiye da farin fulawa, wanda ke taimaka wajan kauce wa zafin sukarin jini bayan cin abinci, wanda ke bai wa mutanen da ke fama da ciwon sukari sarrafa matakan sukarin jini cikin sauƙi. Gero magnesium shima yana taimakawa wajen rage karfin insulin ga masu fama da ciwon suga.

Bugu da ƙari, flavonoids da ke cikin gero suna da aikin antioxidant wanda ke yin aiki ta hanyar hana mahimman enzymes da ke haifar da ciwon sukari na nau'in 2, sarrafa tasirin glucose kuma, sabili da haka, gero kuma yana taimakawa hana ciwon sukari.

4. Yana hana karancin jini

Gero nada wadataccen sinadarin folic acid da kuma ƙarfe, waɗanda suke da mahimmanci ga samuwar jini da ƙwayoyin haemoglobin. Don haka, ta hanyar samar da waɗannan abubuwa ga jiki, gero na iya kula da isassun matakan haemoglobin da jajayen ƙwayoyin jini da kuma hana bayyanar alamun bayyanar da ke da alaƙa da ƙarancin jini, kamar su yawan gajiya, rauni da ƙarin kusoshi da gashi masu rauni, misali.

5. Yana taimakawa wajen karfafa kasusuwa

Gero na da wadataccen sinadarin phosphorus da magnesium, wadanda su ne mahimman ma'adanai don kara samuwar kasusuwa da yawan kasusuwa, suna taimakawa wajen kiyaye kasusuwa da lafiya.Bugu da kari, sinadarin magnesium da gero ke samarwa na iya kara amfani da sinadarin calcium da phosphorus ta hanji, wanda kuma ya fi dacewa da karfafa kasusuwa, kasancewa babban abincin abinci a maganin cutar sanyin kashi.

6. Kula da lafiyar jiki

Gero na da arzikin niacin, wanda aka fi sani da bitamin B3, mai mahimmanci don ci gaba da aiki da kuzari na ƙwayoyin halitta, da kwanciyar hankali na ƙwayoyin halitta, kare DNA da hana lalacewa daga tsufa. Don haka, gero yana taimakawa wajen kiyaye lafiyar jiki, lafiyayyen fata da ayyukan tsarin jijiyoyi da idanuwa, misali.

Tebur na kayan abinci mai gina jiki

Tebur mai zuwa yana nuna abubuwan gina jiki na gram 100 na gero:

Yana da mahimmanci a lura cewa don samun duk fa'idodin da aka ambata a sama, gero dole ne ya kasance ɓangare na daidaitaccen abinci mai ƙoshin lafiya.

Yadda ake cin abinci

Za a iya cin gero a cikin salati, a matsayin abin hadawa, a cikin kayan hadaya ko a kara shi a cikin ruwan zaki ko a matsayin kayan zaki.

Wannan hatsin shine babban madadin shinkafa kuma a wannan yanayin, yakamata ku dafa shi. Don dafa gero, da farko dole ne a fara wanke hatsi da kyau kuma a watsar da waɗanda suka lalace. Sannan, dafa ruwa 3 na ruwa a kowane bangare na gero na kimanin minti 30, har sai duk ruwan ya sha. Bayan haka, kashe wuta a bar gero a rufe na minti 10.

Idan wake ya jike kafin a dafa shi, lokacin girkin yana ƙaruwa daga minti 30 zuwa 10.

Lafiyayyun girke-girke masu lafiya tare da gero

Wasu girke-girken gero suna da sauri, suna da sauƙin shiryawa da gina jiki:

Ruwan gero

Sinadaran

• 1 tablespoon na gero;
• 1 apple;
• 1 yanki dafaffun kabewa;
• 1 lemun tsami;
• Rabin gilashin ruwa.

Yanayin shiri

Duka dukkan abubuwanda ke cikin blender. Iri, zaki da dandano sannan ki sha.

Zubar da gero

Sinadaran

• 1 kofin gero mara yankewa;
• 1 yankakken albasa;
• Rabin kopin grated karas;
• Rabin kopin grated seleri;
• 1 teaspoon na gishiri;
• Kofuna 2 zuwa 3 na ruwa;
• 1/2 teaspoon na man kayan lambu.

Yanayin shiri

Jiƙa gero a cikin ruwa na tsawon awanni 2. Bayan wannan lokacin, saka man kayan lambu, albasa, karas, seleri da gishiri a cikin kwanon rufi sannan a dafa shi har sai albasar ta bayyana. Milara gero kuma a hankali ƙara rabin kofi na ruwa, yana motsa ruwan magani sosai. Yi maimaita wannan matakin har sai gero ya dahu gaba ɗaya kuma cakuda yana da daidaiton creamy. Sanya cakuda akan akushi don huce da tauri. Budewa da fasalta kukis da hannu ko tare da wani abu. Gasa kukis a cikin murhu har sai sun samar da mazugi na zinariya. Yi aiki na gaba.

Gero mai zaki

Sinadaran

• 1 kopin shayi na gero da aka yi shaye;
• 2 kofuna na shayi madara;
• 1 kofin shayi na ruwa;
• 1 kwasfa na lemun tsami;
• 1 sandar kirfa;
• 2 tablespoons na sukari;
• Kirfa kirfa.

Yanayin shiri

A cikin tukunyar, a tafasa madara, ruwa, sandar kirfa da bawon lemon. Milara gero da sukari, haɗuwa a kan ƙaramar wuta, har sai gero ya dahu kuma cakuda yana da kamshi mai kamshi. Cire sandar kirfa da bawon lemun tsami. Sanya cakuda a kan akushi ko rarraba a cikin kofuna waɗanda kayan zaki. Yayyafa garin kirfa a kai kiyi hidimar.