Bakin Alkama: Gina Jiki, Fa'ida da ƙari

Wadatacce

• Menene Alkama Alkama?
• Bayanin Abinci
• Yana inganta Kiwan Lafiya
• Zai Iya Taimakawa Musu Wasu Ciwon Sankara
• Iya Inganta Lafiyar Zuciya
• Rashin Amfani
• Ya ƙunshi Alkama
• Ya ƙunshi Fructans
• Acid mai ruwa
• Yadda Ake Cin Alkama
• Layin .asa

Branaƙan alkama ɗayan matakai uku ne na kwayar alkama.

An cire shi yayin aikin niƙa, kuma wasu mutane na iya ɗauka ba komai ba ne kawai ta hanyar samarwa.

Amma duk da haka, yana da wadata a cikin mahaɗan tsire-tsire da ma'adanai da kuma kyakkyawan tushen fiber.

A zahiri, bayanin abinci mai gina jiki na iya inganta lafiyar ku kuma ya rage haɗarin wasu cututtuka na yau da kullun.

Anan ga duk abin da kuke buƙatar sani game da garin alkama.

Menene Alkama Alkama?

Kernel na alkama ya kasu kashi uku: bran, endosperm da ƙwaya.

Bran shine babban ruɓaɓɓen ƙwayar kernel na alkama, wanda yake cushe da abinci mai gina jiki da fiber.

Yayin aikin nika, ana cire reshen daga alkamar alkama kuma ya zama kayan aiki ne.

Bakin alkama na da dandano mai dandano. Ana iya amfani da shi don ƙara ɗamara da ɗanɗano cikakke ga burodi, muffins da sauran kayan da aka toya.

Branaƙan alkama ita ce ɓawon waje na alkamar da aka yanketa yayin aikin niƙa.

Bayanin Abinci

Bakin alkama yana cike cike da abubuwan gina jiki da yawa. Rabin rabin kofi (gram 29) yana bayarwa (1):

• Calories: 63
• Kitse: 1.3 gram
• Kitsen mai: 0.2 gram
• Furotin: 4.5 gram
• Carbohydrates: 18.5 gram
• Fiber na abinci: 12.5 gram
• Thiamine: 0.15 MG
• Riboflavin: 0.15 MG
• Niacin: 4 MG
• Vitamin B6: 0.4 MG
• Potassium: 343
• Ironarfe: 3.05 MG
• Magnesium: 177 mg
• Phosphorus: 294 mg

Hakanan alkama tana da adadin zinc da tagulla. Allyari, yana bayar da fiye da rabin darajar yau da kullun (DV) na selenium kuma fiye da DV na manganese.

Ba wai kawai alkama na alkama na da yawa ba, yana da ƙarancin kalori. Rabin kofi (gram 29) yana da adadin kuzari 63 kawai, wanda ba shi da ƙima idan aka yi la’akari da duk irin abubuwan gina jiki da yake tarawa.

Abin da ya fi haka, yana da karancin mai duka, mai cikakken kitse da cholesterol, da kuma kyakkyawan tushen furotin mai tushen tsiro, yana ba da kusan gram 5 na furotin a rabin kofi (gram 29).

Za a iya jayayya da cewa, mafi kyawun ƙwanan alkama shine haɓakar fiber. Rabin kopin (gram 29) na alkamar alkama tana ba da kusan gram 13 na zaren abinci, wanda shine 99% na DV (1).

Itacen alkama shine kyakkyawan tushen abubuwan gina jiki da furotin kuma ƙananan kalori. Yana da matukar kyau tushen fiber na abinci kuma.

Yana inganta Kiwan Lafiya

Itacen alkama na ba da fa'idodi da yawa don lafiyar narkewar abinci.

Takaitaccen tushe ne na zaren da ba za a iya narkewa ba, wanda ya kara maka girma a sandar ka kuma yana hanzarta motsin hancin ta hanjin ka ().

A wasu kalmomin, zaren da ba za a iya narke shi ba a cikin alkamar alkama na iya taimakawa wajen taimakawa ko hana maƙarƙashiya da kiyaye motsin hanji a kai a kai.

Bugu da kari, binciken ya nuna cewa alkamar alkama na iya rage alamun bayyanar narkewar abinci, kamar kumburin ciki da rashin jin dadi, kuma ya fi tasiri wajen kara girma da yawa fiye da sauran nau'ikan zaren da ba za a narke ba kamar hatsi da wasu 'ya'yan itatuwa da kayan marmari (,).

Itatuwan alkama ma yana da wadata a cikin rigakafin rigakafi, waxanda sune zaren da ba za a iya narkewa ba wanda ke aiki a matsayin tushen abinci ga lafiyayyun hanjinku masu lafiya, da kara yawansu, wanda kuma, yana inganta lafiyar hanji ().

Aƙan alkama na ƙarfafa lafiyar narkewar abinci ta hanyar samar da kyakkyawan tushe na zaren da ba za a narke ba, wanda zai taimaka wajen hana ko magance maƙarƙashiya. Hakanan yana aiki a matsayin prebiotic, yana inganta ci gaban ƙwayoyin cuta masu ƙoshin lafiya.

Zai Iya Taimakawa Musu Wasu Ciwon Sankara

Wani fa'idar kiwon lafiya ta alkamar alkama ita ce rawar da take takawa wajen hana wasu nau'ikan cutar kansa, ɗayansu - kansar hanji - ita ce ta uku mafi yawan cutar kansa a duniya ().

Yawancin karatu a cikin mutane da beraye sun alakanta cin alkamar alkama da rage haɗarin ciwon kansa na hanji (,,).

Bugu da ƙari kuma, ƙwayar alkama tana bayyana yana kawo cikas ga ci gaban tumo a cikin mazaunin mutane mafi daidaituwa idan aka kwatanta da sauran tushen hatsi masu manyan fiber, irin su oat bran ().

Sakamakon alkama na alkama kan haɗarin ciwon kansa na hanji wataƙila ana iya danganta shi da wani ɓangare zuwa babban abun ciki na zaren, kamar yadda karatu da yawa suka haɗu da abinci mai ƙoshin fiber tare da rage haɗarin cutar kansa ta hanji (,).

Koyaya, zaren fiber na alkamar alkama bazai iya zama mai ba da gudummawa don rage wannan haɗarin ba.

Sauran abubuwan da aka hada da alkama - kamar su antioxidants na halitta kamar su pigntochemical lignans da phytic acid - na iya taka rawa shima (,,).

Hakanan an nuna yawan shan alkama yana kara samar da kayan mai mai gajeren gajere mai amfani (SCFA) a cikin bututun gwaji da na dabba ().

SCFAs ana samar dasu ne ta hanyar ƙwayoyin cuta masu ƙoshin lafiya kuma babban tushen abinci mai gina jiki ga ƙwayoyin mallaka, yana kiyaye su da lafiya.

Kodayake ba a fahimci ma'anar ba sosai, nazarin binciken dakin gwaje-gwaje ya nuna cewa SCFAs suna taimakawa hana ciwace ciwace-ciwace kuma suna saurin mutuwar ƙwayoyin kansa a cikin mazauni (,,,).

Hakanan alkama na iya taka rawa ta kariya daga ci gaban cutar sankarar mama saboda abin da ke cikinta na phytic acid da lignan ().

Wadannan antioxidants sun hana ci gaban kwayar cutar kansar nono a cikin kwayar gwaji da nazarin dabbobi (,).

Bugu da ƙari, zaren da aka samo a cikin ƙwayar alkama na iya taimakawa rage haɗarin kansar mama.

Karatun ya nuna cewa zaren na iya kara adadin isrogen din da jikinka ke fitarwa ta hanyar hana shan isrogen cikin hanji, yana haifar da raguwar yaduwar sinadarin estrogen (,,).

Irin wannan raguwar yaduwar isrogen din yana iya kasancewa da nasaba da rage barazanar kamuwa da cutar sankarar mama (,).

Alkamar alkama tana da yawan zare kuma tana dauke da sinadarin lignan phytochemicals da phytic acid - dukkansu ana iya alakantasu da raguwar kasadar hanji da kansar mama.

Iya Inganta Lafiyar Zuciya

Yawancin karatun bita sun danganta abinci mai-fiber tare da rage haɗarin cututtukan zuciya (,,).

Smallaya daga cikin ƙarami, binciken da aka yi kwanan nan ya ba da rahoton raguwa mai yawa a cikin duka ƙwayar cholesterol bayan cinye hatsin alkama na alkama kowace rana tsawon makonni uku. Bugu da ƙari, ba a sami raguwar “mai kyau” HDL cholesterol ba ().

Bincike ya kuma ba da shawarar cewa abincin da ke cike da zaren abincin na iya rage tasirin triglycerides na jini ().

Triglycerides nau'ikan kitse ne da ake samu a cikin jininka wadanda suke da alaƙa da haɗarin kamuwa da cututtukan zuciya idan aka ɗaukaka su.

Sabili da haka, ƙara alkamar alkama a cikin abincinku na yau da kullun na iya ƙara yawan abincin ku na fiber don taimakawa hana cututtukan zuciya.

A matsayin kyakkyawan tushen zare, alkamar alkama na iya taimakawa rage duka cholesterol da triglycerides, wanda na iya rage haɗarin kamuwa da cututtukan zuciya.

Rashin Amfani

Kodayake itacen alkama abinci ne mai ƙoshin abinci mai gina jiki tare da fa'idodi masu yawa na kiwon lafiya, amma akwai wasu cutarwa.

Ya ƙunshi Alkama

Gluten dangi ne na sunadarai wanda ke cikin wasu ƙwayoyi, gami da alkama ().

Yawancin mutane na iya cin abincin ba tare da fuskantar illa mai illa ba. Koyaya, wasu mutane na iya samun wahalar jure wa wannan nau'in furotin.

Celiac cuta ce ta autoimmune wanda jiki yayi kuskuren kaiwa gullar azaman barazanar ƙasashen waje ga jiki, yana haifar da alamun narkewa kamar ciwon ciki da gudawa.

Shan Gluten na iya lalata layin hanji da ƙananan hanji a cikin marasa lafiyar celiac ().

Wasu mutane suna fama da rashin lafiyar celiac, wanda ba sa gwada tabbatacce ga cutar celiac amma har yanzu suna jin rashin jin daɗin narkewar abinci bayan sun shanye alkama (,).

Sabili da haka, mutanen da ke fama da cututtukan celiac da ƙwarewar alkama ya kamata su guji hatsi da ke ƙunshe da alkama, gami da ƙwayar alkama.

Ya ƙunshi Fructans

Fructans wani nau'in oligosaccharide ne, mai dauke da sinadarin carbohydrate wanda ya samo asali daga jerin kwayoyin fructose mai dauke da kwayar glucose a karshen.

Wannan sarƙar carbohydrate ɗin ba za a iya ɗanɗanowa kuma yana da ƙyama a cikin hanjinku.

Wannan aikin ferment din na iya samar da iskar gas da sauran illoli masu narkewa kamar narkewar ciki, ciwon ciki ko gudawa, musamman ga mutanen da ke fama da ciwon hanji (IBS) (35).

Abin baƙin cikin shine, wasu hatsi, kamar alkama, suna da yawa a cikin fructans.

Idan kun sha wahala daga IBS ko kuma kuna da rashin haƙuri na fructan, kuna iya buƙatar kauce wa alkamar alkama.

Acid mai ruwa

Phytic acid shine abinci mai gina jiki wanda aka samo a cikin dukkanin tsaba, ciki har da samfuran alkama. Yana mai da hankali musamman a cikin alkamar alkama (,,).

Phytic acid na iya hana shan wasu ma'adanai kamar su tutiya, magnesium, calcium da baƙin ƙarfe ().

Sabili da haka, shayar da waɗannan ma'adanai na iya ƙiwa idan aka cinye su da abinci mai ɗimbin yawa kamar ƙwayar alkama.

Wannan shine dalilin da yasa wasu lokuta ake kiran acid phytic a matsayin mai ƙarancin abinci.

Ga yawancin mutanen da ke cin daidaitaccen abinci, acid phytic baya haifar da wata babbar barazana.

Koyaya, idan kuna cin abinci mai yawan phytic-acid tare da yawancin abinci, ƙila ku sami rashi a cikin waɗannan mahimman abubuwan gina jiki akan lokaci.

Idan kana da rashin haƙuri ga alkama ko fructans, mafi kyawu don guje wa alkamar alkama, kamar yadda ta ƙunshi duka biyun. Itatuwan alkama shima yana dauke da sinadarin phytic acid, wanda zai iya lalata sha da wasu sinadarai.

Yadda Ake Cin Alkama

Akwai hanyoyi da yawa don ƙara alkamar alkama a abincinku.

Idan ya zo ga kayan da aka toya, za a iya ƙara wannan samfurin ko maye gurbin wasu garin ɗin don haɓaka dandano, rubutu da abinci mai gina jiki.

Hakanan zaka iya yayyafa ɗanyen alkama akan santsi, yogurt da hatsi mai zafi.

Branara ɗanyen alkama da yawa a abincinku da sauri na iya haifar da matsalar narkewar abinci saboda yawan abun cikin fiber. Sabili da haka, ya fi kyau fara farawa a hankali, ƙara yawan ci a hankali kuma barin jikinku ya daidaita.

Hakanan, tabbatar an sha ruwa mai yawa yayin da kuke haɓaka abincinku domin narkar da fiber yadda yakamata.

Za a iya haɗa ɗanyen alkama a cikin kayan da aka toya ko a yafa shi a kan laushi, yogurts da hatsi. Lokacin daɗa alkama na alkama a cikin abincinku, yi haka a hankali kuma tabbatar da shan ruwa mai yawa.

Layin .asa

Bakin alkama na da matukar amfani kuma kyakkyawan tushen fiber.

Yana iya amfani da narkewar abinci da lafiyar zuciya kuma yana iya rage haɗarin mama da na ciwon daji na hanji.

Koyaya, bai dace da mutanen da ke fama da alkama ko rashin haƙuri na fructan ba, kuma abubuwan da ke cikin jiki na phytic suna iya hana shan wasu ma'adanai.

Ga yawancin mutane, itacen alkama yana ba da amintacce, mai sauƙi da ƙoshin abinci mai gina jiki ga kayan da aka toya, santsi da yogurts.