Black shinkafa - abun da ke ciki da kaddarorin masu amfani

Baƙin shinkafa abu ne na yau da kullun na abinci. Ba shi da alaƙa da sanannen hatsi. Bakar shinkafa samfurin ruwa ne na Zizania (tsitsania). An shuka shi a cikin Japan da kudancin Asiya. Shuka ta sami sunan ta ne saboda kamannin waje na surar hatsi tare da doguwar hatsi ko shinkafar zagaye. Koyaya, samfurin ya bambanta da shinkafa ta yau da kullun a launi, abun da ke ciki da kaddarorin.

Ana gabatar da wannan samfurin a kan ɗakunan ajiya kuma galibi ana samunsa a cikin shawarwarin masana masu gina jiki. A yau zamu fahimci kaddarorin bakar shinkafa da kuma gano fa'idodin da zata kawo idan aka saka su a cikin menu.

Abun haɗi da kaddarorin baƙin shinkafa

Baƙin shinkafa yana da kama da sauran hatsi. Ya ƙunshi sunadarai, mai, carbohydrates, bitamin da kuma ma'adanai.

Haɗin baƙin shinkafa *:

* Adadin abubuwa a cikin baƙin shinkafa ya dogara da nau'inta, iri-iri da kuma yankin da aka tara su.

** Lokacin zana menu mai lafiya, dole ne a tuna cewa abun cikin kalori na hatsi busasshe da kayan da aka gama ya banbanta.

*** Tebur yana nuna sinadarin sodium na shinkafar da aka noma. A cikin nau'in daji, matakin ma'adinai na iya zama sau da yawa mafi girma.

Groats suna da wadataccen amino acid. Ya haɗa da nau'ikan 18 na 20. Baƙƙarfan launi na hatsi an ƙaddara ta anthocyanins da ke ƙunshe cikin hatsi. Wannan hatsi ya ƙunshi mahimman bitamin mai narkewa (D, E, A).

Alamar glycemic index (GI) na samfurin daga 36 zuwa 40. Wannan mai nuna alama yana ba ka damar amfani da jita-jita dangane da wannan hatsi don kowane irin cuta mai narkewar kuzari, har ma da ciwon sukari. Ga masu bin tsarin rayuwa mai kyau, masana ilimin gina jiki suna ba da shawarar baƙar shinkafa don hana irin wannan matsalar.

Amfanin bakar shinkafa

Kadarorin shinkafar baƙar fata har yanzu ba mu da masaniyar mutanen zamaninmu, amma Sinawa sun ɗauka ta a matsayin samfuri da ke ba da hikima. A cikin tsohuwar Sin, ba ta da farin jini ga yawan jama'a. Saboda ƙarancin yaduwa da wahalar noma da shiri, wannan samfuran yana wadatar ne kawai ga ƙungiyar ta sama. Sarki da danginsa suna daraja baƙarfan shinkafa fiye da sauran nau'in hatsi.

Ba a niƙa shinkafar shinkafa da wuri ba. A lokaci guda, harsashi na sama na hatsi yana riƙe da iyakar adadin abubuwan gina jiki. Amfanin bak'in shinkafa ya ta'allaka ne da abubuwan da suka sanya shi.

Samfurin yana da sakamako mai kyau akan:

• tafiyar matakai na rayuwa;
• metabolism na ruwa-gishiri;
• matakin bitamin da ma'adanai;
• adadin masu tsattsauran ra'ayi a jiki;
• matakai na sake dawowa da ƙirƙirar sabbin ƙwayoyin halitta, wanda ke da mahimmanci a lokacin dawowa horo bayan rauni, ayyuka, haihuwa;
• mutuncin jijiyoyin jini;
• tsarin tsufa;
• peristalsis na narkewa kamar fili;
• matakin gubobi a jiki.

Bari mu haskaka fa'ida mai amfani akan samuwar jini azaman wuri daban. Bukatar babban mutum a cikin ƙarfe kusan 8 MG kowace rana. Baƙin shinkafa shine jagora a cikin hatsi don ƙunshin wannan sinadarin. Kowane 100 g na samfurin da aka gama yana ba da jiki tare da 4-5 MG na baƙin ƙarfe.

Aikace-aikace a maganin gargajiya

Maganin gargajiya ya kammala amfani da shinkafar mulkin mallaka tsawon ƙarni.

Mafi sau da yawa, don dalilai na warkewa, ana amfani dashi a cikin hanyar:

• dafaffun hatsi - an wanke hatsi da aka wanke na awa 1 ko na dare, bayan an tafasa shi ba tare da gishiri da mai ba;
• tafasasshen hatsi bayan an dade ana jika shi;
• bran (ɗanyen hatsi da aka niƙa);
• hatsi

Fasali na dafa dafaffun baƙin shinkafa, kwatankwacin sauran nau'ikan, duba tebur:

Ana amfani da wannan shuka a maganin gargajiya don:

• rage matakan cholesterol. Don yin wannan, yi amfani da dafaffun (ba tare da gishiri ba) 100-200 g kowace rana. Ana iya raba shi zuwa abinci da yawa kuma a yi amfani dashi duka azaman tsayayye da ƙari ga salads, yogurt, cuku na gida, da sauransu;
• karfafa kusoshi da gashi. Don inganta tsari da motsa ci gaba, ana amfani da masks dangane da baƙin shinkafa. Honeyara zuma, man buckthorn na teku, burdock, da sauransu. Ana cakuda cakuda daɗaɗɗen kayan ɗanɗano da mai a cikin tushen gashi kuma a ɗumama shi a ƙarƙashin kwandon shawa na kimanin minti 40-60;
• tsarkake jiki. Don yin wannan, yi amfani da soyayyar shinkafa bayan minti 5 na tafasa. Wannan hatsin yana dauke da mafi karancin sitaci da tsaftace lumen na bangaren narkewa kamar soso;
• gyara fata. Wani abin rufe fuska da aka yi daga cakuda dafaffun hatsi da bitamin mai narkewa (E, A) yana hana tsufar fata, inganta abinci mai gina jiki na shimfidar ƙasa. Creamara kirim (maimakon man shanu) ga shinkafar yana shayar da yankunan matsala. Za ku sami sakamako mai mahimmanci tare da amfani na yau da kullun, musamman a farkon matakan canje-canje masu alaƙar shekaru;
• asarar nauyi. Yana aiki azaman tushen haɗuwa, abubuwan cin abinci guda ɗaya, ranakun azumi;
• yaƙi da matakai masu kumburi akan fata. Amfani da keɓaɓɓen amfani da ƙwaryar shinkafa baƙar fure ba, yana rage kumburi kuma yana fitar da sautin fata. Don yin wannan, ana shafa ruɓaɓɓen hatsi a fuskar da aka tsabtace kayan shafawa na mintina 10-15. An wanke abin rufe fuska da ruwan dumi ba tare da sabulu ba.

Slimming aikace-aikace

Samun ƙaramin GI, shinkafa tana kula da matakin sikarin jini da ake buƙata na dogon lokaci ba tare da wata babbar hawan ba. Wannan yana sa ku ji daɗi kuma yana sa abinci ya kasance mai sauƙi. Baƙin shinkafa an yi amfani da shi cikin abincin abinci don rage nauyi daga masu ciwon sukari, musamman yayin ciki.

Yi la'akari da amfani da baƙin shinkafa don asarar nauyi.

Kayan abinci na Mono shinkafa yadda ya kamata rage nauyi. Suna tsaftace hanji kuma suna cire ruwa mai yawa daga jiki. A lokaci guda, tasirin diuretic yana da sauƙi, ba ya haifar da asarar abubuwan alamomin da ake buƙata. Kamar kowane irin abincin da ake ci, shinkafa tana da wuya don biyayyar ta dogon lokaci.

Hada abinci. Sun fi sauƙi a ɗauka. An haɓaka menu ta la'akari da daidaitattun buƙatun sunadarai, mai da carbohydrates. Irin wannan abincin ba zai rasa nauyi ba. Girke-girke iri-iri don dafa shinkafa da jita-jita daga gare ta suna taimakawa ƙirƙirar ba kawai ƙoshin lafiya ba, amma har da menu mai daɗi.

An ba da shawarar haɗuwa da baƙin shinkafa:

• legumes (lentil, wake, da sauransu);
• kayan lambu;
• kayayyakin kiwo marasa nauyi;
• nono kaza;
• kifi mara kyau;
• 'ya'yan itace.

Lokacin zabar kari don baƙin shinkafa, kiyaye burin cin abinci a zuciya - asarar nauyi. Abincin mai yawan kalori (cakulan, man shanu, dabino, da dai sauransu) ko dai an cire su gaba ɗaya daga abincin, ko kuma an cinye su a cikin adadi kaɗan.

Ranakun Azumi... Ana amfani dashi ko'ina don kiyaye nauyi bayan asarar nauyi. Don wannan, ana cin dafaffiyar shinkafa kwana 1 a mako. Ruwa (aƙalla lita 2) da shayi na ganye suna ba da abinci. A wannan yanayin, ana ba da shawarar abinci mara rabo (sau 5-6 a rana).

Fa'idodi ga CCC

Ta hanyar rage matakan cholesterol da kuma tasiri da karfin jijiyoyin jini, shinkafa na da tasiri mai tasiri a kan tsarin zuciya da jijiyoyin jini (CVS).

An kara shi zuwa abincin:

• yayin lokacin gyarawa;
• don rigakafin haɗarin jijiyoyin jini (bugun zuciya da shanyewar jiki, tsokanar atherosclerosis);
• yayin horo na juriya.

Don ci gaba da rage yawan matakan cholesterol, yawan cin shinkafar baƙi tana da mahimmanci. Amfani da shi guda ɗaya bashi da tasirin tasiri game da mai kumburi.

Fa'idodi ga hanyar narkewar abinci

Tsarin narkewa yana cikin hulɗa kai tsaye tare da samfurin, sabili da haka tasirinsa akan sashin gastrointestinal yana da mahimmanci.

Black shinkafa:

• stimulates hanji peristalsis;
• yana share lumen tarkacen abinci;
• yana daidaita aikin hanji.

Baƙin shinkafa ya fi fari fari. Yana tsananin harzuka ganuwar ɓangaren hanji, saboda haka ya fi kyau jure shi tare da sauran samfuran.

Lalacewar baƙin shinkafa

Yawancin mutane suna haƙuri da baƙin shinkafa da kyau. Koyaya, sakamakon da ba'a so shima yana yiwuwa.

Lalacewar baƙin shinkafa ya bayyana a cikin sifa:

• cuta na narkewa kamar fili. Idan ya kasance ƙari na cututtuka na tsarin narkewa, yin amfani da samfurin yana haifar da lalacewa cikin ƙoshin lafiya, ƙara yawan gudawa da tsawan lokacin dawowa;
• rashin lafiyan halayen. Wani lamari mai saurin faruwa. Rice ba ta da yalwar abinci kuma an ba da shawarar ga masu fama da rashin lafiyan. Koyaya, akwai halayen mutum zuwa samfurin. Rushewar fata da haɓakar asma galibi suna shafar yara;
• tabarbarewa a aikin koda. Shinkafa tana kara fitarda ruwa kuma yana haifar da rikitarwa a cikin rashin nasarar koda;
• tabarbarewar zaman lafiya a cikin masu ciwon suga. Yana faruwa tare da amfani da samfurin fiye da kima.

Menene hankula da kiyayewa don cin shinkafar baki?

Baƙin shinkafa samfurin ne mara lahani. Ba'a da shawarar amfani dashi lokacin:

• rashin haƙuri na mutum;
• taɓarɓarewar cututtuka na cututtukan ciki, kodan;
• decompensation na ciwon sukari mellitus.

Don samun fa'ida yayin amfani da samfurin, bi waɗannan ƙa'idodin dokoki masu sauƙi:

1. Cook da shinkafa da kyau tare da pre-soaking da kuma kara girki.
2. Sayi hatsi masu inganci. Fake da aka rina ma suna canza launin ruwan, amma ana iya cire launukan launin su ta hanyar inji ko kuma a wanke su. Ruwan fenti na wucin gadi baya canza launi lokacin da aka saka ruwan inabi. Launin halitta ya zama ja.
3. Yi magana da likitanka kafin amfani da abinci na mono.
4. Lokacin gabatar da sabon samfuri a cikin abincinku a karon farko, rage kanka ga cin ɗan shinkafa kaɗan.

Kammalawa

Baƙin shinkafa shine daidaitaccen abinci mai wadataccen ma'adanai da bitamin. Ya dace sosai da abinci mai gina jiki tare da nauyin nauyi, haɗarin CVS da cututtukan ciki. Ta hanyar zaɓar hatsi masu inganci kuma a kai a kai kuna amfani da shi a ƙananan ƙananan (har zuwa 200 g kowace rana), zaku sami sakamako mai kyau ba kawai don adadi ba, har ma da lafiyar ku.

Kalli bidiyon: Hirar BBC Hausa Da CP Wakil Wato Singham (Nuwamba 2024).