Nazarin Gina Jiki na Shinkafa - Yana da Kyau a gare ku?

Wadatacce

• Menene shinkafar daji?
• Gaskiyar abincin shinkafar daji
• Mafi girma a furotin da fiber
• Tushen abubuwan antioxidants masu karfi
• Zai iya zama alheri ga zuciyar ku
• Zai iya rage haɗarin kamuwa da ciwon sukari na 2
• Illolin illa mara kyau
• Rashin guba
• Karfe mai nauyi
• Yadda ake cin shinkafar daji
• Sinadaran
• Kwatance
• Layin kasa

Shinkafar daji ita ce cikakkiyar hatsi da ke ci gaba da shahara cikin 'yan shekarun nan.

Yana da matukar gina jiki kuma an yi imani da cewa yana ba da fa'idodin kiwon lafiya da yawa.

Kodayake bincike yana iyakantacce, studiesan karatun sun nuna babban alƙawari.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da shinkafar daji.

Menene shinkafar daji?

Duk da sunan ta, shinkafar daji ba ta shinkafa ba ce kwata-kwata.

Kodayake tsabar ciyawar ruwa ne kamar shinkafa, ba ta da alaƙa kai tsaye da ita.

Wannan ciyawar tana tsiro ne a cikin tafki mai zurfin zurfin ruwa da gefen rafuka da tabkuna.

Akwai nau'ikan nau'ikan shinkafar daji guda huɗu. Isaya ɗan asalin Asiya ne kuma an girbe shi azaman kayan lambu. Sauran ukun 'yan asalin Arewacin Amurka ne - musamman yankin Manyan Tabkuna - kuma an girbe su azaman hatsi.

Asalin Americansan Amurkawa ne suka girbe shinkafar daji kuma suka girbe ta, waɗanda suka yi amfani da hatsin a matsayin abincin yau da kullun na ɗaruruwan shekaru. An kira shi kawai shinkafa saboda yana kama da dafa kamar sauran nau'ikan shinkafa.

Koyaya, hakan yana da ƙarancin ƙarfi da ƙima.

Shinkafar daji ita ce nau'in ciyawar da ke samar da iri mai kama da shinkafa. Yana da ɗanɗano yana da ƙarfi da ƙima mai ƙarfi fiye da shinkafa.

Gaskiyar abincin shinkafar daji

Hanya na 3.5 (gram 100) na dafa shinkafar daji tana samarwa ():

• Calories: 101
• Carbs: 21 gram
• Furotin: 4 gram
• Fiber: 2 gram
• Vitamin B6: 7% na Dailyimar Yau (DV)
• Folate: 6% na DV
• Magnesium: 8% na DV
• Phosphorus: 8% na DV
• Tutiya: 9% na DV
• Copper: 6% na DV
• Harshen Manganese: 14% na DV

Tare da adadin kuzari 101, oza 3,5 (gram 100) na dafaffiyar shinkafar daji tana ba da ƙarancin adadin kuzari fiye da wanda ake ba da launin ruwan kasa ko farar shinkafa, wanda ke ba da adadin kuzari 112 da 130, bi da bi (,,).

Har ila yau shinkafar daji ta ƙunshi ƙaramin ƙarfe, potassium, da selenium.

Caloarancin kalori da kayan abinci mai gina jiki suna mai da shinkafar daji abinci mai-gina jiki. Yana da matukar ban sha'awa tushen ma'adanai da kuma babban tushen tushen furotin.

Shinkafar daji na alfahari da ɗimbin abubuwan gina jiki, ciki har da furotin, manganese, phosphorus, magnesium, da tutiya.

Mafi girma a furotin da fiber

Shinkafar daji ta ƙunshi furotin fiye da na yau da kullun da sauran hatsi da yawa.

Abincin oza 3.5 (gram 100) na shinkafar daji na samar da gram 4 na furotin, wanda ya ninka ninkin launin ruwan kasa ko farar shinkafa na yau da kullun (,,).

Kodayake ba shine tushen furotin mai arziki ba, ana daukar shinkafar daji a matsayin cikakkiyar furotin, ma'ana ta ƙunshi dukkan amino acid guda tara masu muhimmanci.

A halin yanzu, abun ciki na fiber na shinkafar daji iri daya ne da shinkafar ruwan kasa, tare da kowannensu yana samar da fiber na gram 1.8 a kowane fanni 3.5 na ounce (gram 100). A gefe guda, farar shinkafa tana ba da ƙarancin zare.

Shinkafar daji ta ƙunshi furotin fiye da sauran nau'in shinkafa amma adadin fiber iri ɗaya ne da shinkafar launin ruwan kasa.

Tushen abubuwan antioxidants masu karfi

Antioxidants suna da mahimmanci ga lafiyar gaba ɗaya.

An yi imani da su don kare tsufa da rage haɗarin cututtukanku da dama, gami da ciwon daji (4,).

An nuna shinkafar daji tayi yawa a cikin antioxidants (6,).

A zahiri, a cikin nazarin samfuran 11 na shinkafar daji, an gano tana da aiki sau 30 mafi girma fiye da farin shinkafa ().

Shinkafar daji tana da yawa a cikin antioxidants, wanda na iya taimakawa rage haɗarin cututtukan ku da yawa.

Zai iya zama alheri ga zuciyar ku

Duk da yake bincike kan shinkafar daji ita kanta takaitacciya ce, bincike da yawa sun yi nazarin tasirin hatsi cikakke, kamar su shinkafar daji, ga lafiyar zuciya.

Gabaɗaya, yawan cin hatsi yana da alaƙa da raguwar haɗarin cututtukan zuciya (,).

Binciken nazarin 45 ya lura cewa mutanen da suka ci yawancin hatsi suna da ƙananan ƙwayar cututtukan zuciya na 16-21%, idan aka kwatanta da waɗanda suka ci mafi ƙarancin ().

Musamman, binciken daya ya gano cewa kara yawan abincinku gaba daya da gram 25 kowace rana na iya rage haɗarin kamuwa da bugun zuciya da 12-13% ().

Wani binciken ya lura cewa cin abinci aƙalla sau shida na hatsi a kowane mako ya jinkirta ƙaddamar da alamun a cikin jijiyoyin ().

Aƙarshe, yawancin nazarin dabbobi ya nuna cewa cin shinkafar daji na rage LDL (mara kyau) cholesterol kuma yana hana tarin abubuwa a jijiyoyin jini, wanda zai iya rage haɗarin cututtukan zuciya (,).

An nuna cin shinkafar daji domin inganta lafiyar zuciya a karatun dabbobi. Hakanan, sauran binciken sun nuna cewa cin hatsi gaba daya kamar shinkafar daji tana da nasaba da raguwar barazanar kamuwa da cututtukan zuciya.

Zai iya rage haɗarin kamuwa da ciwon sukari na 2

Abincin da ke cike cikin cikakkun hatsi kamar shinkafa daji na iya rage haɗarin kamuwa da ciwon sukari na nau'in 2 ta 20-30% ().

Wannan galibi ana danganta shi ne da bitamin, ma'adanai, mahaɗan tsire-tsire, da fiber a cikin hatsi gaba ɗaya.

A cikin nazarin karatun 16, hatsi gabaɗaya yana da alaƙa da rage haɗarin kamuwa da ciwon sukari na 2, yayin da ingantaccen hatsi kamar farar shinkafa yana da alaƙa da haɗarin haɗari ().

Masu bincike sun ba da shawarar cewa cin abinci aƙalla sau biyu na hatsi a rana na iya rage haɗarin wannan yanayin.

Bayanai daga nazarin 6 a cikin mutane 286,125 sun nuna cewa cin abinci sau 2 na hatsi a kowace rana yana da alaƙa da raguwar 21% cikin haɗarin ciwon sukari na 2 ().

Kodayake ba a gwada shi a cikin mutane ba, an nuna cin shinkafar daji don inganta kula da sukarin jini da rage ƙin insulin a cikin beraye ().

Alamar glycemic index (GI) ma'auni ne na yadda sauri abinci ke zuga zafin jini. GI na shinkafar daji shine 57, wanda yayi kama da na hatsi da shinkafar ruwan kasa (19).

Cin hatsi cikakke yana da alaƙa da raguwar haɗarin kamuwa da ciwon sukari na 2. Abin da ya fi haka, wasu nazarin dabbobin suna ba da shawarar cewa cin shinkafar daji na inganta kulawar sukarin cikin jini.

Illolin illa mara kyau

Shinkafar daji gabaɗaya tana da aminci ga cin ɗan adam.

Koyaya, ana iya gurbata shi da ergot ko ƙananan ƙarfe.

Rashin guba

Za a iya kamuwa da irin shinkafar daji tare da naman gwari mai guba da ake kira ergot, wanda ka iya zama haɗari idan aka ci shi.

Wasu cututtukan cututtukan da ke tattare da cutar sun haɗa da tashin zuciya, amai, gudawa, ciwon kai, jiri, damuwa, da lahani.

Kwayar da ke dauke da kwayar cutar galibi tana da hoda mai ruwan hoda ko mai tsabtace fata ko ci gaban naman gwari wanda yake bayyane ga idanun mutum.

Bugu da kari, ka'idojin hatsi da ayyukan gona a yawancin kasashe suna taimakawa hana gurbata, saboda haka cutar da ke cikin mutane ba safai ba.

Karfe mai nauyi

Hakanan ga shinkafa ta yau da kullun, shinkafar daji na iya ƙunsar ƙarfe masu nauyi.

Bayan lokaci, ƙananan ƙarfe na iya tarawa cikin jikinku kuma yana haifar da matsalolin lafiya.

An gano ƙananan ƙarfe masu guba, kamar gubar, cadmium, da arsenic, a cikin nau'ikan nau'ikan shinkafar daji guda 26 da aka sayar a Amurka (20,).

Waɗannan na iya zama matsala idan ana cin su akai-akai a cikin adadi mai yawa amma bai kamata ya zama damuwa ga mutanen da ke cin abinci iri-iri ba.

Shinkafar daji na iya ɗauke da ƙananan ƙarfe kuma ana iya kamuwa da ita tare da naman gwari mai guba da ake kira ergot. Gurbatar abu ne mai yiwuwa ba damuwa ga mutanen da suke cin abinci iri-iri.

Yadda ake cin shinkafar daji

Shinkafar daji tana da ƙoshin lafiya, ɗanɗano na ƙasa da ƙyallen tauna.

Yana da babban madadin dankali, taliya, ko shinkafa. Wasu mutane suna cin shi kadai, yayin da wasu ke cakuda shi da sauran shinkafa ko hatsi.

A madadin haka, ana iya ƙara shinkafar daji a cikin jita-jita iri-iri, kamar salads, miya, casseroles, har ma da kayan zaki.

Abu ne mai sauƙi a yi amma yana ɗaukar mintuna 45-60 don dafa shi cikakke.

Sabili da haka, zai iya zama da kyau a yi ɗimbin yawa da kuma daskarar da ragowar abincin na gaba.

Anan ga girke girke mai sauki:

Sinadaran

• Kofi 1 (gram 160) na shinkafar daji
• 3 kofuna waɗanda (700 ml) na ruwa
• 1/2 gishiri gishiri

Kwatance

• Kurkura shinkafar daji da ruwan sanyi.
• Sanya shi a cikin tukunyar kuma ƙara ruwa da gishiri. Ku kawo shi a tafasa a kan babban zafi.
• Rage zuwa simmer kuma rufe kwanon rufi.
• An rufe Simmer na mintina 40-60 har sai ruwan ya shanye. Shinkafar daji ta dahu sosai idan ta tsage kuma ta murza.
• Ki tace shinkafar ki nika shi da cokali mai yatsa kafin ki gama.

Shinkafar daji na da ɗanɗano mai ƙoshin ƙanshi da taushi. Ana iya cin sa shi kaɗai ko a saka shi a cikin jita-jita da yawa, kamar su salads, miya, casseroles, da kayan zaki.

Layin kasa

Shinkafar daji ita ce irin hatsi ta musamman wacce ke da taushi da daɗi.

Ya fi furotin yawa fiye da shinkafa ta yau da kullun kuma ya ƙunshi mahimman abubuwan gina jiki da yawa na yawan antioxidants.

Abin da ya fi haka, cin shinkafar daji a kai a kai na iya inganta lafiyar zuciya da rage haɗarin kamuwa da ciwon sukari na 2.

Idan bakuyi kokarin gwada shinkafar daji ba tukuna, to kun kasance cikin jin dadi.