Har zuwa 'yan shekarun da suka gabata, jan shinkafa samfurin Rasha ne na musamman. Koyaya, a yau shahararsa tana girma cikin sauri, musamman tsakanin masu bin ingantaccen abinci da salon rayuwa mai kyau. Jan shinkafa ne da ake ɗauka mafi amfani a tsakanin sauran nau'ikan shinkafar da ba a goge shi ba, wanda kuma ana adana ƙwarƙwarar ƙwarjiyar bran mai mahimmanci. Ba abin mamaki ba ne a daɗaɗɗen Sin ta jan shinkafa kawai ga masu martaba da dangin sarki.
Haɗin jan shinkafa
Ana kiran shinkafa ja, wanda ya sami ƙaramar sarrafa masana'antu ba tare da gogewa ba, tare da launin baƙuwa daga jan jan yaƙutu zuwa ruwan burgundy. A ciki ne mafi ƙimar abubuwa ke ƙunshe. Groats daga irin wannan hatsi suna da sauƙin shiryawa, suna da ɗanɗano, ɗan ɗanɗano mai ɗanɗano mai ƙanshi da ƙanshin burodi.
Teburin yana ba da bayanai game da irin nau'ikan jan shinkafa da yawa:
| Red shinkafa iri-iri | Kasar asali | Bayanin hatsi |
| Kaya (Thai) | Thailand | Dogon-hatsi, burgundy (kusa da launi zuwa yumbu) |
| Devzira | Uzbekistan | Matsakaici, tare da layin ja ko launin ja-ja, yana haskakawa bayan an wanke shi, ya fi sauri shirya |
| Ruby | Indiya, Amurka, Rasha | Dogon hatsi, duhu ja (mai haske) |
| Distance Kiyawa-Yaponika (Akamai) | Japan | Zagaye, launin ruwan kasa mai ja, mai tsini sosai |
| Camargue | Faransa | Matsakaici-hatsi, burgundy launin ruwan kasa tare da furcin ɗanɗano mai ƙanshi da ƙanshi |
Zazzage tebur na iri iri na jan shinkafa anan don koyaushe ku sameshi a yatsanku.
Abincin kalori na jan shinkafa a cikin busasshiyar siga ya banbanta daga 355 zuwa 390 kcal akan 100 g, amma an rage adadin adadin kuzari sau 3 bayan dafa samfurin. Wani sashi na dafawar hatsi ya ƙunshi 110-115 kcal kawai. Bugu da kari, an tsara shi azaman mai amfani da sinadarin carbohydrate. Bayan duk wannan, mai nuna alamar glycemic, ya danganta da nau'ikan jan shinkafa, daga jeri 42 zuwa 46.
Unƙarin jan shinkafa (100 g):
- Sunadaran - 7.6 g
- Fat - 2.4 g
- Carbohydrates - 69 g
- Fiber - 9.1 g
Vitamin:
- A - 0.13 MG
- E - 0.403 MG
- PP - 2.3 MG
- B1 - 0.43 MG
- B2 - 0.09 MG
- B4 - 1.1 mg
- B5 - 1.58 MG
- B6 - 0.6 MG
- B9 - 0.53 MG
Macro-, microelements:
- Potassium - 230 MG
- Magnesium - 150 MG
- Alli - 36 MG
- Sodium - 12 MG
- Phosphorus - 252 MG
- Chromium - 2.8 mcg
- Iron - 2.3 MG
- Zinc - 1.7 mg
- Manganese - 4.1 MG
- Selenium - 25 mcg
- Fluoride - 75 mcg
- Iodine - 5 mcg
A cikin girki, ana amfani da jan shinkafa wajen yin abinci na gefe, miya, salati. Hakanan yana iya zama tasa mai zaman kanta. Mafi kyau hade tare da kaji, kifi, kayan lambu (ban da na sitaci: dankali, turnips, wake). Lokacin dafa abinci yana kimanin minti 40, rabon hatsi da ruwa 1: 2.5 ne. Ya halatta a ƙara man kayan lambu a cikin shinkafa da aka shirya: zaitun, linzami, da sauransu.
Tukwici: Jan shinkafa yana riƙe da ƙwayarsa, don haka ya dace da ƙwayoyin cuta. Yawancin lokaci, harbe na farko yana bayyana bayan kwana 3-4 idan an sanya hatsi a cikin yanayin danshi. Zuba shinkafa a cikin Layer 1 akan faranti ko ƙaramin kwano sai a rufe da rigar gauze ko zane (lilin, auduga).
Me yasa jan shinkafa yake muku kyau?
Red shinkafa tana haɗuwa da kyawawan halaye na kowane irin launin ruwan kasa da shinkafa daji tare da ƙimar darajar mutum. Saboda daidaitaccen abin da yake da shi, wanda yake da wadataccen bitamin A, E, na ɗaukacin rukunin B, potassium da magnesium, hatsi yana daidaita tsarin tafiyar da rayuwa da kuma hawan jini, yana tallafawa aikin yau da kullun na tsarin zuciya da jijiyoyin jini, kuma yana hana tarin gishiri a cikin gidajen.
Shinkafa tare da jan bawo yana da tasiri mai amfani akan ƙwayar tsoka, wanda athletesan wasa ke yaba masa. Yana daidaita yanayin da yanayin rayuwar gaba ɗaya, yana cikin samar da serotonin. Saboda ƙananan glycemic index, masu ciwon suga zasu iya cin hatsi lami lafiya. Jan shinkafa ba kawai yana haifar da daɗaɗa a cikin glucose na jini ba, amma yana taimakawa jiki don samar da insulin na kansa.
Launin aladun da ke samar da launin ja-burgundy na harsashi ya ƙunshi adadin antioxidants masu yawa. Daidai yake a cikin kayan lambu mai haske da 'ya'yan itatuwa. Tasirinsu na kwarai yana bayyana ne a cikin rage yawan ƙwayoyin cuta waɗanda ke lalata bawan kariya na ƙoshin lafiya na ƙwayoyin halitta da gabobi.
Saboda:
- ƙara ƙarfin juriya ga kowace cuta;
- haɗarin mummunan neoplasms (musamman a duk sassan hanji) yana raguwa;
- tafiyar matakai na tsufa suna raguwa.
Amino acid dinsa suna sanya jan shinkafa madadin kayan nama. Tushen ƙarfe ne wanda yake da amfani wajen hana ƙarancin jini. Amfani da jan shinkafa a kai a kai (sau 2-3 a mako) yana motsa samar da tarin kwayar halitta. Nauyin fata yana ƙaruwa, sautin ya zama mai santsi. Mata suna lura da ingantaccen yanayin yanayin gashi da ƙusoshin lokacin da aka haɗa wannan nau'in shinkafar a cikin menu na yau da kullun.
Red shinkafa don asarar nauyi
Masana ilimin abinci mai gina jiki sun ware jan shinkafa saboda amfanin asararsa. Abubuwan haɓaka na abinci mai gina jiki suna haɗuwa da rashin damuwa akan ciki da hanji. Fiber, wanda ke ƙunshe da adadi mai yawa a cikin casing na bran, ya shiga cikin ciki, ya haɗu da ruwa kuma yana ƙaruwa da ƙara ƙarfi.
A sakamakon haka, ci abinci yana raguwa, kuma fiber na abinci yana ba da sauƙi da motsi mai ƙarfi na cin abinci ta hanyar ɓangaren hanji. A wannan yanayin, ƙwayoyin mai da yawa ba su shiga cikin bangon hanji. Ari da, ƙimar makamashi na samfurin yana da girma, kuma sakamakon haka: na dogon lokaci, ba kawai jin ƙoshin lafiya ya kasance ba, yunwa ba ta damuwa, amma akwai isasshen ƙarfi da kuzari don horo ko wasu ayyukan motsa jiki.
Shahararren abincin detox ya dogara ne da jan shinkafa kawai. Tsawancin sa kwana 3 ne. A jajibirin cin abinci da bayanta, ya kamata ku rage soyayyen da abinci mara kyau, ku rage gishiri da sukari, sannan ku kara yawan kayan lambu a cikin abincin. Tsarin abinci: 250 g na jan shinkafa kowace rana. Yana buƙatar dafa shi ba tare da ƙari ba kuma ya kasu kashi 4 daidai. Ku ci, ku tauna sosai. Hakanan ana yarda da cin apple apples 3-4 ba tare da bawo ba. Tsarin shaye-shaye ba shi da mahimmanci a cikin irin wannan ƙazantar tsarin. Abincin yana baka damar sauke kayan narkewa, kayi asarar kimanin kilogiram 2, cire gishiri mai yawa, ruwa da gubobi.
Lalacewar jan shinkafa
An ba da izinin jan shinkafa don amfani da shi a cikin yara, abincinsu, wasanni da kowane irin kayan abinci daidai saboda ba shi da wani tasiri a jiki. Yi la'akari da abubuwan da ke cikin kalori yayin gabatar da jita-jita a cikin abincin, sannan shinkafar zata kasance da aminci ƙwarai. Wannan yana da mahimmanci musamman ga waɗanda ke kula da yadda ake amfani da kalori yau da kullun da kuma yanayin BJU.
Abin lura kawai: idan baku taba ɗanɗanar jan shinkafa ba, to hidimar farko ba zata wuce g 100 ba. Wani sabon samfuri wanda bai saba da hanyar narkewar abincinku ba, sannan kuma yana ɗauke da babban zare, zai iya haifar da yawan iskar gas a cikin hanji. Bai kamata ku fara dafa girkin jan shinkafa ba idan kuna da matsalar matsalolin gastrointestinal.
Don kawar da illar jan shinkafa kwata-kwata, rarraba hatsi kuma ku tsabtace su sosai kafin a dafa su. A cikin fakiti tare da hatsi mara laushi, wani lokacin maƙasutan da ba dole ba, ƙananan tarkace ko hatsin da ba a tace su ba.
Shin akwai wasu takaddun amfani don amfani?
Dalilin da ya sa za a daina jan shinkafa kwata-kwata shi ne saboda rashin haƙurin mutum. Kodayake wannan lamari ba safai ake samun sa ba, tunda iri da nau'ikan shinkafa abinci ne na hypoallergenic. Saboda rashin alkama a cikin abubuwan, ba a hana jan shinkafa ba ma ga waɗanda ke fama da sililiakiya, waɗanda aka hana wa hatsin rai, alkama, hatsi, da sha'ir. Zai fi kyau a ci irin wannan shinkafar da ba ta wuce sau 1 a kowane mako tare da cutar hawan jini, hanta da koda.
Lura! Ba za a rude shi da jan jan shinkafa (ɗan hatsin da aka sarrafa shi ba) da kuma jan jan shinkafa. Na biyun shine fararren gyararren jan shinkafa wanda aka fallasa shi da kwayoyin fungal kamar Monascus. Dangane da aiwatar da kayan ƙanshi, ya sami launin launin burgundy-brown.
Ba a dafa irin wannan shinkafar, amma ana amfani da ita azaman kayan ƙanshi, canza launin abinci a masana'antar nama da ɓangaren wasu kayan abinci na abinci. Ana amfani dashi sosai a cikin maganin gargajiya na kasar Sin. Koyaya, yana da mahimmanci a lura cewa an hana shinkafa mai yisti ko yisti a cikin EU saboda ƙididdiga masu yawa. Daga cikinsu: ciki, lactation, yarinta, koda ko rashin lafiyar hanta, rashin jituwa da wasu samfuran (misali, 'ya'yan itacen citrus), da sauransu.
Kammalawa
Idan aka kwatanta da nau'in shinkafa na gargajiya, ja ya fi tsada. Sabili da haka, ƙananan farashi ya kamata ya sa ku yi shakkar ingancin samfurin. Jan shinkafa baya buƙatar yanayin ajiya na musamman. Ya isa sanya shi a cikin wuri mai duhu a cikin rufaffiyar akwati.
