Shinkafa na daga cikin kayan abincin da ake ci a jikin dan adam. Yana da mahimmin tushe na carbohydrates da ake buƙata don tallafawa kwakwalwa da aikin tsoka, aikin jiki da tunani. Saboda caloric abun ciki na shinkafa, ana darajar wannan amfanin gona kamar alkama da sauran hatsi. A cikin harshen Sinanci har ma da gaisuwa wacce a zahiri ake fassara da cewa "shin kun riga kun ci shinkafa?", Wadda ke ba da shaidar mahimmancin wannan samfurin a cikin abinci mai gina jiki na babbar al'umma a duniya.
Ba wai kawai China ba, har da Japan, Thailand, Koriya, Indiya, da Afirka, Amurka ta Kudu suna amfani da shinkafa a kowane abinci a matsayin abinci na gefe don nama da kifi. A yau, ana amfani da shinkafa a matsayin babban sinadari a cikin nau'ikan cin ganyayyaki da marasa cin ganyayyaki:
- sushi Rolls;
- pilaf;
- risotto;
- biriyani;
- curry.
Game da Turai da Arewacin Amurka, shinkafa sananniya ce a cikin al'adun girke-girke daban-daban, amma hatsi, galibi alkama da babban abin da ya samo asali, burodi, suna gasa da shi. A cikin al'adunmu, shaharar shinkafar ta samo asali ne daga alakar al'adu da tarihi da kasashen yankin Gabas ta Tsakiya. Plov, abincin Kazakh da Uzbek na ƙasa, ya kafu sosai a cikin abincin Slavic.
Amma ga waɗanda suke ƙoƙari su ci abinci yadda ya kamata, su kasance cikin ƙoshin lafiya, suna so su gina ƙwayar tsoka, ƙarfi da juriya, batun cin shinkafa yana da rikici sosai. Duk da yawan abinci mai gina jiki, masanan abinci da masu koyar da motsa jiki galibi suna bayar da shawarar iyakance ko guje wa shinkafa. Bari mu bincika yadda shinkafa zata iya zama mai amfani ko, akasin haka, mai cutarwa ga lafiya, rage nauyi da kuma dacewa.
Calorie abun ciki na nau'ikan shinkafa
Da ke ƙasa akwai tebur wanda ke kwatankwacin darajar abinci mai gina jiki, adadin kuzari da kuma glycemic index.
Iri-iri | Abun kalori, kcal a kowace gram 100 | Sunadarai, gram | Fat, gram | Carbohydrates, gram | GI |
Fari | 334 | 6,7 | 0,7 | 78,9 | 50 |
Kawa | 337 | 7,4 | 1,8 | 72,9 | 50 |
Red ba a goge ba | 362 | 10,5 | 2,5 | 70,5 | 55 |
Kawa | 331 | 6,3 | 4,4 | 65,1 | 55 |
Black (daji) | 357 | 15,0 | 1,1 | 75, 0 | 50 |
Kamar yadda kake gani, babu wani bambanci mai mahimmanci game da abun cikin kalori tsakanin nau'ikan shinkafa daban. Mafi yawan gina jiki shine shinkafar launin ruwan kasa ja, amma saboda karuwar abuncin furotin da mai. Baƙin shinkafa yana kama shi, kodayake, a hankalce, yakamata ya kasance mafi ƙarancin kalori duka.
Ana iya ƙarasa da cewa mafi hatsi iri iri na hatsi zai kasance shinkafar ruwan kasa, wacce ta ƙunshi iyakar zaren, kuma tare da ita - tocopherols, iron, magnesium, bitamin B da amino acid masu ƙima. Bugu da ƙari, ƙididdigar glycemic don iri daban-daban kusan iri ɗaya ne.
Amfani da kaddarorin shinkafa
A yau akwai nau'ikan shinkafa da yawa, amma wanda muka saba gani a kan ɗakunan ajiya kusa da buckwheat, semolina, lu'ulu'u da sha'ir da sauran hatsi fari ne wanda aka goge zagaye ko kuma shinkafar doguwar hatsi. Yawancin nau'ikan da suka fi tsada na wannan al'ada ba su da yawa - launin ruwan kasa, ja, launin ruwan kasa, waɗanda muke amfani da su don la'akari da nau'in kayan abinci. Amma da gaske haka ne? Shin da gaske ne mafi kyau ga adadi ya yi amfani da farin fure shinkafa, amma launin ruwan kasa ko ma baƙi?
Farar shinkafa
Da farko, bari mu duba fa'idodin lafiyar farin shinkafa da aka dafa da aka adana na shagon yau da kullun. A yayin aiwatarwa, ana tsabtace hatsi daga dukkan bawo mai wuya, kuma tare da su - mafi yawan abubuwan gina jiki, bitamin da ƙananan abubuwa. Sakamakon shine babban-carbohydrate, sitaci da babban kalori tare da babban glycemic index.
Cikakken bidiyo game da farar shinkafa don ɗan wasan bushewa:
BJU da abun cikin kalori
Don haka, adadin kalori na shinkafa akan gram 100 shine 334 kcal. Wadanda suka sani da yawa game da abinci mai gina jiki kuma suke lura da adadin BJU a cikin abincin su sun riga sun san cewa gram 100 na wannan samfurin kusan kusan yawan cin abinci ne na kowace carbohydrates. A matsayin kashi, zaku iya ganin cewa carbohydrates sun yi galaba a cikin shinkafar: a cikin 100 g na hatsi, ana lissafin 78.9 g na net carbohydrates, wanda shine 16.1% na jimlar abun cikin kalori na samfurin. Akwai ƙananan ƙwayoyi a cikin al'ada - kawai 0.7 g a cikin 100 g na busassun kwayoyin halitta. Akwai wasu karin sunadarai dan kadan - 6.7 g, wanda yakai 1.4% na jimlar abun cikin kalori.
A bayyane yake, glycemic index (GI) na farin farin shinkafa shima ya yi girma a raka'a 50. Hakanan ana ɗaukar wannan a matsayin abin hanawa ga abinci mai gina jiki tare da juriya na insulin da ciwon sukari, amma waɗanda suka fi son amfani da abinci mai ƙarancin furotin don ƙimar nauyi (Kremlin, Atkins) suna ɗaukar shinkafa a matsayin haramun. Ga 'yan wasa da ke son gina tsoka ko ƙarfi, cin shinkafa daidai ne. amma ya kamata ya kasance cikin jimlar abun cikin kalori kuma kar ya wuce kashi BZHU.
Don cin abinci mai ɗorewa da nufin gina ƙwayar tsoka, yawan carbohydrates zuwa mai da furotin shine 60/25/15. Saboda haka, shinkafa tayi daidai cikin wannan tsarin.
Amma don cin abinci mai ƙananan-carb don asarar nauyi da ƙona mai, carbohydrates zuwa mai da sunadarai su kasance cikin rabo na 25/35/40. Zai zama mai kyau cewa waɗannan sabo ne ko stewed kayan lambu da wasu fruitsa fruitsan itacen da ba sitaci ba don kiyaye aikin ciki na yau da kullun. Saboda haka, shinkafa baya tafiya daidai da wannan tsarin.
Imar abinci mai gina jiki iri iri iri
Don ingantaccen abinci mai gina jiki, rage nauyi da kiyaye ƙimar lafiya, yana da mahimmanci a san ba kawai ƙimar kuzarin abinci ba, har ma da abubuwan da ke tattare da shirya su da haɗuwa da jiki. Misali, lokacin da muke magana game da adadin kalori na shinkafa 334 kcal, muna nufin danyen hatsi. A lokacin dafa abinci, yana tattara ruwa kuma yana ƙaruwa da ƙarfi sau 2-2.5. Tunda ruwa bashi da wani adadin kuzari, samfurin a dabi'ance baya zama mai gina jiki.
Don haka, abun cikin kalori na ƙaran shinkafa (dafaffe) ya riga ya zama 116 kcal. Don haka ta yaya za ku ƙidaya adadin kuzari kuma ku ci shinkafa don guje wa ƙaruwa? An ba da shawarar a auna hatsin ɗanyen kafin a dafa tare da ƙidaya adadin kilocalories don ɗaukacin nauyin samfurin. Kada ku ji tsoro: girman yanki ɗaya na shinkafa a kowane mutum bai fi kofi 1/3 ba, wanda bai wuce 300-334 kcal ba.
Menene shinkafa mafi lafiya?
An yi imanin cewa don ingantaccen abinci mai kyau, an gyara farin shinkafa mai kyau da basmati ko ma tsadar shinkafar daji. Tabbas, waɗannan nau'ikan hatsi, sabanin farar shinkafa, ba a fuskantar su da irin wannan aikin a hankali kuma suna riƙe yawancin abubuwan amfani da na gina jiki. Misali, shinkafar ruwan kasa - wacce aka adana yawancin harsashinta - tana dauke da adadi mai yawa na magnesium da bitamin na B. Jan shinkafa kuma, yana dauke da karin ƙarfe da potassium.
Amma wannan yana nuna cewa sun sami sauki daga farin goge shinkafa, kuma sun rasa nauyi daga ja ko basmati? A'a sam! Ga abinci mai gina jiki da rage nauyi, babu matsala ko wane nau'in shinkafa ake ci. Abun kalori mai nau'ikan shinkafa iri daban-daban kusan iri daya ne kuma ya kasance daga 330-365 kcal akan 100 g na kayan busasshe. Don haka me yasa wasu nau'ikan - launin ruwan kasa, ja, daji, ko baƙi - ana ɗaukarsu na abinci?
Duk game da yawan fiber ne, wanda yake da kyau don narkewa. Bayanin zafin - mai nuna yawan kuzarin da jiki ke kashewa wajen narkar da samfura shima yayi yawa. Amma a cikin farar shinkafa tana da kankanta sosai, saboda dafaffen hatsi da sauri ake tunawa. Baki, launin ruwan kasa da ja, saboda yawan fiber, suna ba da dogon lokaci na cikawa, cika ciki, kuma ba sa haifar da insulin a cikin jini ba. Saboda zaren da sauran abubuwa masu kauri, za a sami karancin adadin kuzari da carbi a cikin aiki ɗaya na daji ko baƙin shinkafa, wanda ke ba su lafiya ga abincin.
Kammalawa
Ba shi da ma'ana ka hana kanka samfur kamar shinkafa idan kawai ka tsaya kan ka'idojin kyakkyawan abinci. Al'adar ce mai matukar mahimmanci wacce ke baiwa jiki kuzari na rayuwa da aiki. Kawai tsaya ga furotin na abincinku, yawan mai da yawan kuzari da kuma adadin kuzari na yau da kullun. Yana da kyau a kula da wannan a hankali idan kuna son rage nauyi, amma kada ku watsar da pilaf da kuka fi so ko risotto - kawai ku rage rabo.