Farar shinkafa - abun da ke ciki da kyawawan abubuwa

Vietnam da Thailand ana ɗaukar su asalin ƙasar hatsi. Daga nan, kimanin shekaru dubu 6 da suka gabata, shinkafa ta bazu a duk yankin Asiya da Indiya, sannan ta shigo Turai. Da zarar ba a kira farar shinkafa a zamanin da ba: "kyautar alloli", "hatsi mai warkarwa", "farin zinariya". Hippocrates ya shirya cakuda mai gina jiki daga shinkafa da zuma don tsoffin 'yan Olympia, Nero ya ɗauki shinkafa a matsayin magani ga dukkan cututtuka, kuma yan kasuwa na Gabas sun sami arzikinsu ta hanyar fitar da hatsi.

Shinkafa ta zama wani ɓangare na al'adun mutane da yawa kuma ta kasance mafi shaharar abinci a duniya. A yau zamu yi magana game da kaddarorin hatsi, mu tattauna fa'idodi da cutar da jiki.

Nau'in shinkafa

Akwai shinkafa iri 20 a duniya, kuma domin amsa tambayar wacce tafi amfani, za mu kimanta hatsi bisa ga wasu sharuɗɗa:

1. Siffa da girma... Doguwar hatsi, matsakaiciya, zagayen-hatsi - waɗannan rubutun ne muke gani akan fakitin shinkafa a cikin babban kanti. Hatsuna mafi tsayi sun kai milimita 8, kuma girman zagaye ɗaya bai wuce biyar ba.
2. Hanyar sarrafawa. Ba a goge shi ba, sanded, tururi. Brown (launin ruwan kasa ko shinkafar da ba a sarrafa ba) hatsi ne a cikin kwasfa. Ana cire casing din ta nika sai a samu farar shinkafa. Steamed an shirya shi daga launin ruwan kasa, tare da aikin sarrafa tururi na hatsi, an sami translucent, mai launin ruwan zinariya, wanda aka goge.
3. Launi. Shinkafa fari ne, ruwan kasa, rawaya, ja, har ma da baki.

Ba za mu tsaya a kan kwatancen nau'ikan shinkafa ba, kawai za mu tuna da sunayen mashahuranmu: basmati, arborio, aquatica, Jasmin, camolino, devzira, valencia... Kowane suna yana ɓoye tarihin ban sha'awa na samfurin, fasalin sa da zaɓuɓɓukan don amfani dashi a girki da magani. Amma za mu gaya muku game da kaddarorin farar shinkafa, abubuwan da ta ƙunsa da halaye.

Haɗin farin shinkafa

Idan ka ci gram 100 na tafasasshen farar shinkafa, za ka samu kashi ɗaya bisa uku na yawan abincin da ke cikin carbohydrate a kullum. Dangane da abubuwan da ke tattare da ƙwayoyin carbohydrates, wannan hatsi yana da fewan fafatawa a gasa: 100 g ya ƙunshi kusan kashi 79 cikin ɗari na mahadar carbohydrate.

Kalori abun ciki, BJU, bitamin

Har ila yau, bari mu tattauna abubuwan kalori na shinkafa: a cikin busassun samfurin - daga 300 zuwa 370 kcal (ya dogara da iri-iri). Amma mu, a matsayin masu amfani, muna sha'awar samfuran da aka riga aka sarrafa, kuma a nan alamun suna kamar haka: a cikin 100 g na dafaffiyar hatsi daga 100 zuwa 120 kcal.

Duk wanda ke kula da abincin su kuma yake sarrafa BJU zai buƙaci bayanin:

Game da sinadaran hatsi, ba zai bata masu bin ingantaccen abinci ba: phosphorus, potassium, magnesium, chlorine, iron, iodine, selenium - wannan ba cikakken jerin abubuwa bane.

Shinkafa tana da arziki a cikin bitamin, tana dauke da:

• hadaddun B, wanda ke taimakawa tsarin juyayi;
• bitamin E, antioxidant mai ƙarfi kuma mai kunna haɓakar sunadarai a cikin jiki;
• bitamin PP, ko niacin, wanda ke dawo da maganin kiba na kiba.

Yana da muhimmanci a sani: hatsi baya dauke da alkama (furotin na kayan lambu). Sabili da haka, shinkafa ya dace da yara da manya tare da halayen rashin lafiyan.

Jerin bitamin da abubuwan da ke cikin kayan sun ba da cikakkiyar fahimtar amfanin samfurin: phosphorus yana kunna ayyukan tunani, baƙin ƙarfe da potassium suna da sakamako mai kyau akan aikin tsarin zuciya da jijiyoyin jini, bitamin E yana taimakawa wajen hanzarta hanyoyin tafiyar da rayuwa, da sauransu.Zamu gaya muku ƙarin abubuwa masu amfani da iyakancewa daga baya.

Hankali! Lokacin da aka canza daga shinkafar launin ruwan kasa, farin shinkafar da aka goge ta rasa har zuwa kashi 85% na abubuwan gina jiki: bitamin, fiber, microelements. Ofimar hatsi ta faɗi musamman ma daga asarar bitamin mai narkewa (A, E).

Shinkafa akan menu na masu ciwon suga

Babban abin lura shine sanya shinkafa cikin abincin masu ciwon suga. Samfurin yana da gwargwadon haɓakar glycemic (70). Bugu da kari, tsarin narkar da shinkafa, saboda karfinta na shan ruwa, yana jinkirta aikin narkar da abinci. Masana sun ba da shawarar cewa marassa lafiyar da ke fama da ciwon suga sun rage yawan cin farin shinkafa. Mafi kyawun zaɓi shine a ƙara amountan kaɗan na wannan hatsi a cikin kayan lambu ko salati, ko kuma a maye gurbinsa gaba ɗaya da launin ruwan kasa da kuma naman.

Amma akwai wasu keɓaɓɓu: alal misali, nau'in noman shinkafa da ba a narke ba basmati ya ƙunshi kimanin raka'a 50 na GI kuma baya haifar da canji mai ƙarfi a cikin matakan glucose. Ana iya amfani da wannan nau'ikan don abinci ba tare da damuwa da lafiya ba.

Amfanin farin shinkafa

Yanayin rayuwar zamani da kasuwar canji da aka canza sun tilasta mana mu zaɓi abubuwan da za su ci abincinmu a hankali. Mun damu da lafiyar ƙaunatattunmu, muna son kula da sifofinmu na zahiri, rage haɗarin kamuwa da ciwon zuciya, wanda suma matasa ke fuskantar su a yau. A wannan yanayin, yi la'akari da amfani da farin shinkafa.

Don rage kiba

Yaya tasirin farin shinkafa don raunin nauyi? Bari mu lura da manyan abubuwan da ke ba da haƙƙin haɗawa da shinkafa a cikin abincin waɗanda ke rage nauyi: ƙwayoyin carbohydrates masu saurin cikawa cikin sauri, kuma ƙarancin kalori mai sauƙi na taimaka wajan dacewa.

Mun tuna cewa 100 g na dafaffiyar shinkafa ta ƙunshi kusan 120 kcal. Haɗa menu tare da abun cikin kalori a cikin kewayon daga 1200 zuwa 1800 kcal, zaku iya haɗawa da gefen gefen shinkafa ko pilaf na kayan lambu (150-200 g) a ciki. Amma abincin kalori na ƙarshe na jita-jita ya dogara da hanyar dafa abinci da duk sauran abubuwan haɗin. Misali, soyayyen naman alade da dafafaffiyar shinkafa ba zai taimaka muku rage nauyi ba. Masana sun ba da shawarar tsara shirye-shiryen abinci mai gina jiki ta hanyar zaɓar hanyoyi masu sauƙi da lafiya na sarrafa abinci: yin burodi, tafasa, tururi.

Mahimmanci! Lokacin shirya hatsi (nika da cire bawo mai amfani), farar shinkafa tana asara abubuwa masu aiki na ɗabi'a, waɗanda suke da mahimmanci a cikin abincin abinci. A zahiri, ya juye zuwa wani yanki na sitaci. Kuma don rage nauyi, zai fi kyau a maye gurbinsa da nau'ikan hatsi masu amfani - launin ruwan kasa ko shinkafar baki.

Ana samun shinkafa a cikin shahararrun abinci. Koyaya, tuna cewa kayan abinci guda ɗaya suna da iyakancewa kuma ba'a nuna su ga kowa ba. Shirin abinci wanda ya dogara da dafa shinkafa shi kaɗai zai sami sakamako mai sauri, amma yana iya zama ɗan gajeren lokaci.

Rage nauyi tare da farin shinkafa ba saboda abubuwanda yake da amfani bane, amma saboda yawan takurawar wasu abubuwa a cikin abinci: mai, furotin, bitamin. Irin waɗannan gwaje-gwajen ya kamata a watsar da su saboda duk wani keta haddi na ɓangaren hanji, tare da ƙarin ƙwazo na motsa jiki. Ga lafiyayyun mutane, yin azumin kwanakin "shinkafa" da hada farin shinkafar da aka dafa da kyau zai kawo fa'idodi da tasirin gani. Musamman idan kun haɗu da abinci tare da tafiya, iyo, yoga ko dacewa.

Don rigakafin cututtukan zuciya, tsarin juyayi, da dai sauransu.

A cikin 100 g na shinkafa akwai kusan 300 MG na potassium, wanda ke ba da dalili don kulawa da samfurin ga duk wanda ke iya kamuwa da cututtuka na tsarin zuciya da jijiyoyin jini.

Baya ga sinadarin potassium, calcium da iron masu amfani ga zuciya, shinkafa tana da wata kadara ta musamman: tana shan ruwa da gishiri da yawa, wanda ke inganta yanayin jijiyoyin jini, yana gyara aikin koda, kuma yana saukaka kumburin ciki.

Ya kamata a lura da sakamako mai kyau na amfani da shinkafa a cikin cututtuka na tsarin mai juyayi: bitamin B, lecithin da tryptophan suna kunna matakai na rayuwa da ƙarfafa jijiyoyi.

An tabbatar da fa'idodin shinkafa don rigakafin cutar Alzheimer: haɗuwa da bitamin da amino acid suna sa tsarin juyayi ya kasance cikin yanayi mai kyau, yana kunna ayyukan tunani kuma yana jinkirta ci gaban cutar rashin hankali.

Lura cewa waɗannan fa'idodin suna da dangantaka. Idan zabi ya kasance tsakanin soyayyen dankalin a cikin man alade da dafaffun farar shinkafa, to ya kamata ku zabi porridge. A duk sauran halaye, fa'idodin cin naman shinkafa, launin ruwan kasa ko baƙi, zai kasance mafi girma!

Don narkarda abinci

Game da matsalolin ciki, yana da daraja ƙara ƙwayoyin mucous zuwa abincinku. Daya daga cikinsu ita ce shinkafa. Boiled glutinous shinkafa na da amfani ga mutanen da ke fama da cututtukan ciki ko gyambon ciki: alawar za ta ƙirƙiri harsashi mai laushi a bangon esophagus, ya kiyaye su daga fushin.

Game da guba, rashin narkewar abinci (gami da cututtuka masu saurin kamuwa da cuta), abincin shinkafa zai taimaka wajan daidaita ɗakuna da sauri, tsaftace jikin gubobi, da dawo da microflora na hanji.

Kofaffen shinkafa tare da gasasshen kifi ko nama maras kyau ba kawai zai zama cikakken abinci ba, amma kuma zai taimaka tsabtace hanjin cikin ku. Amma ka tuna da ka'idoji don shirya samfurin, yi ƙoƙari ka haɗa abubuwan haɗin da ke cikin jita-jita ɗinka ba ƙari ba.

Cutar farin farar shinkafa da contraindications na amfani

Tare da fa'idodi, farin shinkafar daɗaɗa na iya kawo lahani ga jiki. Yi la'akari da al'amuran da yakamata ku guji cin hatsi:

• Kiba Ga marasa lafiya masu tsananin kiba, kwararru ne ke hada abincin. Attemptsoƙarin kai tsaye don rasa nauyi tare da abincin shinkafa na iya haifar da rashin daidaituwa mai haɗari na hormonal, canza hanjin hanji da ƙara matsalar. Saboda wannan dalili, ana hada farar shinkafa milled a cikin abincin marasa lafiya masu ƙiba kawai a cikin allurai da likita ya ba da shawara.
• Matsalar ciki... Ba a iya warkar da maƙarƙashiya da shinkafa. Akasin haka, ƙwarewar samfurin don ɗaukar danshi zai haifar da ƙarin matsaloli.
• Atherosclerosis da cutar koda... Yawan amfani da shinkafa na haifar da samuwar tsakuwar koda da toshewar jijiyoyin jini. Sabili da haka, idan akwai matsaloli tare da kodan da jijiyoyin jini, yana da daraja iyakance amfani da shinkafa mai ƙamshi mai ƙarancin kalori, rage ƙarar sabis da ban da pilaf mai ƙanshi, paellas, abinci na gefe tare da gasasshen biredi daga menu.

Kammalawa

Don takaitawa, farar shinkafa ta fi lafiyayyen dankali mai naman alade lafiya. Yana da wuya ya haifar da rashin lafiyan kuma yana da kyau ga gudawa. Koyaya, dangane da abun da ke ciki, shine sitaci na yau da kullun tare da ƙaramin adadin bitamin da microelements. Rage nauyi a kan abincin shinkafa abin damuwa ne ga jiki kuma yana haifar da rashin bitamin da abubuwan alamomin. Idan kun zabi hatsi don abinci mai ƙoshin lafiya na dogon lokaci, zaɓi steamed, launin ruwan kasa ko shinkafar shinkafa. Sun ƙunshi mafi jinkirin carbs kuma suna da lafiya sosai.

Kalli bidiyon: Innalillahi Tab Kalli Yadda Rigima Ta Barke Zaayi Kisan kai Duka Har Gida (Nuwamba 2024).