Menene Shinkafar Shinkafar, kuma Shin Tana Lafiya?

Wadatacce

• Menene shinkafar shinkafa?
• Kwatancen abinci mai gina jiki
• Fa'idodi masu amfani da shinkafa
• Inganta halayen girki da adanawa
• Canja wurin mahaɗan shuka
• Samuwar rigakafi
• Zai iya shafar sukarin jini kaɗan
• Entialarin hasara
• Layin kasa

Parboiled rice, wanda kuma ana kiranta jujjuya shinkafa, an sashi a wani ɓangare a cikin kwanson da ba zai ci ba kafin a sarrafa shi don cin abinci.

A wasu ƙasashen Asiya da Afirka, mutane suna cin abincin shinkafa tun zamanin da don hakan yana sa sauƙin cire ƙusoshin da hannu.

Tsarin ya zama mafi wayewa kuma har yanzu hanya ce ta gama gari don inganta laushi, adanawa, da fa'idodin lafiyar shinkafa.

Wannan labarin yayi tsokaci akan shinkafar da aka tafasa, gami da abinci mai gina jiki, fa'idodi, da kuma koma baya.

Menene shinkafar shinkafa?

Parboiling yana faruwa kafin a shuka shinkafa, wato kafin a cire kwanshin waje wanda ba za a iya ci ba don samar da shinkafar ruwan kasa amma kafin a tace shinkafar launin ruwan kasa don yin farar shinkafa.

Manyan manyan matakai guda uku sune (1,):

1. Jika. Raw, unshush rice, wanda kuma ake kira paddy rice, ana jika shi cikin ruwan dumi dan kara danshi.
2. Steam. Ana dafa shinkafar har sai sitaci ya rikide ya zama gel. Zafin wannan aikin shima yana taimakawa kashe kwayoyin cuta da sauran kwayoyin cuta.
3. Bushewa. Shinkafa tana bushewa ahankali dan rage danshi domin ta zama milled.

Parboiling yana canza launin shinkafa zuwa rawaya mai haske ko amber, wanda ya bambanta da kodadde, fararen shinkafar yau da kullun. Har yanzu, ba shi da duhu kamar shinkafar launin ruwan kasa (1).

Wannan canjin launi ya samo asali ne daga launukan launuka da ke motsawa daga ƙyallen da ƙwanƙwasa zuwa cikin ƙarancin sitoshin (zuciyar kwayar shinkafa), da kuma yanayin launin ruwan kasa da ke faruwa yayin da ake farfaɗo (,).

Yankakken shinkafa an jika shi, an soya shi, kuma an shanya shi a kwanson bayan girbi amma kafin a nika. Tsarin yana sanya hasken shinkafa ya zama rawaya maimakon fari.

Kwatancen abinci mai gina jiki

A lokacin da ake yin ruwa, wasu sinadarai masu narkewa cikin ruwa suna motsawa daga reshen kernel na shinkafa zuwa cikin yanayin kyan gani. Wannan yana rage wasu daga cikin asara mai gina jiki wanda yakan faru yayin yin gyaran yayin yin farar shinkafa (1).

Anan ga yadda ogan 5.5 (gram 155) na unsricric, dafa, shinkafa mai kwatankwacin adadin rashin shinkafar, dafa, fari da launin ruwan kasa. Wannan yayi daidai da kusan kofi 1 na barkono da farin shinkafa ko kofi 3/4 na shinkafar ruwan kasa ():

Hakanan, shinkafar da aka dafa da shinkafa tana da muhimmanci sosai fiye da farin shinkafa. Waɗannan abubuwan gina jiki suna da mahimmanci don samar da makamashi. Bugu da ƙari, ɗanyen shinkafa ya fi girma a cikin fiber da furotin (6, 7).

A gefe guda kuma, wasu ma'adanai, gami da magnesium da zinc, sun dan yi kasa a cikin shinkafar da aka tafasa, idan aka kwatanta da na yau da kullun da shinkafar launin ruwan kasa. Wancan ya ce, waɗannan ƙimomin na iya bambanta dangane da masu canji a cikin aikin haɓaka (1).

Dukkanin shinkafar da aka hada da farin shinkafa wani lokacin ana wadata ta da baƙin ƙarfe, thiamine, niacin, da kuma fure, wanda ke rage wasu daga cikin waɗannan bambance-bambancen na gina jiki idan aka kwatanta da shinkafar ruwan kasa. Har yanzu, shinkafar launin ruwan kasa ita ce mafi kyawun tushen abubuwan gina jiki, gabaɗaya.

Parboiled rice ce mafi girma a bitamin B idan aka kwatanta da unenriched, na yau da kullun farar shinkafa. Wannan ya faru ne saboda aikin rarrabuwa, yayin da wasu abubuwan gina jiki ke canzawa daga reshen cikin sitoshin endosperm. Duk da haka, shinkafar ruwan kasa itace mafi gina jiki.

Fa'idodi masu amfani da shinkafa

Parboiling abu ne na yau da kullun, wani bangare saboda tasirinsa mai amfani kan girke-girke da halayen shinkafa. Nazarin kuma ya ba da shawarar cewa yana iya samun fa'idodin kiwon lafiya fiye da ƙimar darajar abinci mai gina jiki.

Inganta halayen girki da adanawa

Parboiling yana rage makalar shinkafa don haka yana samar da ƙwaya mai laushi da ƙwaya ɗaya da zarar an dafa shi. Wannan yana da kyau musamman idan kuna buƙatar kiyaye shinkafar dumi na ɗan lokaci kafin yin aiki, ko kuma idan kuna shirin reheat ko daskare ragowar shinkafar kuma kuna son kauce wa dunƙulewa ().

Bugu da ƙari, yin magana yana kashe enzymes wanda ke lalata kitse a cikin shinkafa. Wannan yana taimaka hana ƙarancin ɗabi'a da ɗanɗano-ɗanɗano, haɓaka rayuwar rayuwa ().

Canja wurin mahaɗan shuka

Idan aka nika shinkafa mai dunƙulen hatsi duka don yin farar shinkafa, sai a cire reshen reshe da kuma ƙwaya mai yalwar mai. Saboda haka, mahaɗan shuka masu amfani da yawa sun ɓace.

Koyaya, lokacin da aka farfasa shinkafa, wasu daga cikin wadannan mahaɗan shuka, gami da acid na phenolic tare da kayan antioxidant, suna canzawa zuwa ƙarshen yanayin kernel na shinkafa, yana rage asara yayin gyaran. Antioxidants suna kariya daga lalacewar salula ().

A cikin binciken wata 1 a cikin beraye da ciwon sukari, an gano shinkafa mai narkewa dauke da sinadarin phenolic fiye da 127% fiye da farar shinkafa. Abin da ya fi haka, cin naman shinkafa ya kare kodin berayen daga lalacewa daga masu sassaucin ra'ayi kyauta, alhali farar shinkafa ba ().

Har yanzu, ana buƙatar ƙarin bincike don bincika mahaɗan tsire-tsire a cikin shinkafa da aka samu da kuma fa'idodin lafiyarsu.

Samuwar rigakafi

Lokacin da aka dafa shinkafa a matsayin wani ɓangare na aiwatarwa mai narkewa, sitaci ya zama gel. Idan ya huce, sai ya koma baya, ma'ana kwayoyin sitaci sun gyara kuma sun taurara (1).

Wannan tsari na sake fasalin halittar yana haifar da sitaci mai tsayayyiya, wanda ke tsayar da narkewa maimakon karyewa da nutsuwa a cikin karamin hanjinku (11).

Lokacin da sitaci mai tsauri ya isa babban hanjin ka, to yana amfani da shi ta ƙwayoyin cuta masu amfani waɗanda ake kira probiotics kuma suna ƙarfafa ci gaban su. Sabili da haka, ana kiran sitaci mai tsayayya prebiotic ().

Magungunan rigakafi suna inganta lafiyar hanji. Misali, idan kwayoyin cuta na bakteriya suke fitarsu, sukan samar da mai mai gajerun sarkar, gami da butyrate, wanda ke ciyar da kwayoyin halittar babban hanjinku ().

Zai iya shafar sukarin jini kaɗan

Yankakken shinkafa bazai iya inganta sikarin jininka kamar sauran nau'ikan shinkafar ba. Wannan na iya kasancewa saboda sitaci mai tsayayyar sa da kuma karin furotin dan kadan ().

Lokacin da mutane masu ciwon sukari na 2 suka ci kusan kofi 1 1/8 (gram 185) na dafaffiyar shinkafa bayan sun yi azumi cikin dare, ƙaruwar sukarin jininsu ya ragu da 35% idan aka kwatanta da lokacin da suka ci daidai adadin farin shinkafar yau da kullun ().

A cikin wannan binciken, babu wani bambanci mai mahimmancin tasirin tasirin suga tsakanin farda da shinkafar ruwan kasa na yau da kullun, duk da cewa na ƙarshen zaɓi ne mai gina jiki ().

Hakanan, a wani binciken da aka yi a cikin mutanen da ke da ciwon sukari na 2, suna cin kusan kofuna 1 1/4 (gram 195) na dafaffiyar shinkafar bayan azumin cikin dare ya ƙaru da sukarin jini 30% ƙasa da cin daidai adadin farin shinkafar yau da kullun ().

Cin ragowar farfesun shinkafa wanda aka sanyaya sannan kuma ya sake ɗumi zai iya ƙara rage tasirinsa a kan sukarin jini (,).

Koyaya, ana buƙatar ƙarin nazarin ɗan adam don bincika fa'idar amfanin shinkafa mai narkewa don sarrafa sukarin jini.

Idan kuna da ciwon sukari kuma ku gwada jinin ku a gida, kuna iya bincika kanku yadda nau'ikan shinkafa ke shafar matakan ku. Tabbatar kwatanta kwatankwacin adadin shinkafa kuma cin su ta hanya guda don samun kwatancen adalci.

Yankakken shinkafa ba shi da saurin kwanciyar hankali idan aka kwatanta da shinkafar launin ruwan kasa da dafa abinci cikin kernel da aka fayyace maimakon dunƙulewa. Hakanan yana iya ba da ƙarin mahaɗan tsire-tsire, tallafawa lafiyar hanji, da ɗaga sukarin jini ƙasa da farin shinkafa na yau da kullun.

Entialarin hasara

Babban mahimmancin farfesun shinkafa shine cewa bashi da ƙarancin abinci kamar shinkafar launin ruwan kasa.

Abin da ya fi haka, dangane da yanayin nishaɗinku da ƙoshin dandano, ƙila ba za ku soyayayyen shinkafa ba. Idan aka kwatanta da taushi, mai laushi da haske, ɗanɗano mai ɗanɗano na farin shinkafa, yana da ƙarfi da taunawa da ɗan ɗanɗano mai ɗanɗano - duk da cewa ba shi da ƙarfi kamar shinkafar launin ruwan kasa ().

Misali, zai yi wuya a yi amfani da sandunan cin abinci don cin nau'ikan hatsin shinkafar da aka dafa, idan aka kwatanta da dunkulen dunkulen farin shinkafar yau da kullun.

Yankakken shinkafa shima yakan dauki ɗan lokaci kaɗan don dafawa. Duk da yake farin shinkafa yana nitsuwa a cikin kimanin mintuna 15-20, kwalliyar da aka kwashe kusan minti 25. Har yanzu, wannan bai wuce mintuna 45-50 da ake buƙata don shinkafar ruwan kasa ba.

Bayan ƙarancin abinci mai gina jiki idan aka kwatanta da shinkafar launin ruwan kasa, sauran abubuwan da ke iya haifar da shinkafar shinkafa ita ce ɗanɗano da bambancin rubutu, kazalika da ɗan gajeren lokacin girki fiye da farin shinkafa na yau da kullun.

Layin kasa

Parboiled (tuba) shinkafa an sashi takamaimai a cikin kwanshinta, wanda ke riƙe da wasu abubuwan gina jiki in ba haka ba ya ɓace yayin gyaran.

Yana iya amfani da lafiyar hanji da tasirin sikarin jini ƙasa da launin ruwan kasa ko farin shinkafa.

Har yanzu, kodayake shinkafar daɗaɗɗiya ta fi lafiya fiye da farin shinkafar yau da kullun, shinkafar ruwan kasa ita ce zaɓi mafi dacewa.