Brown shinkafa - abun da ke ciki da fa'idodi masu amfani

Lokacin zabar nau'in shinkafa don shirya abinci mai ƙoshin lafiya, yana da wuya a kewaya daidai tsakanin ɗimbin marufi masu launuka akan ɗakunan ajiya. A cikin babban babban kanti akwai kusan nau'ikan 5 kuma fiye da iri 10 na wannan hatsi. Don yin zaɓin da ya dace, bari mu koma ga masu hikima na ƙarnin Asiya. Tushen abincin su don kiyaye samartaka, lafiya da jituwa shine shinkafar ruwan kasa (ruwan kasa, kaya). Me ya sa? Bari mu gano shi

Abun hadawa da kaddarorin shinkafar ruwan kasa

Shinkafa ta zama wani ɓangare na abincin ba na ƙasashen Asiya kawai ba, inda aka kawo shi. Ya zama babban abincin gefen hatsi a Turai da Amurka. Shinkafa ta shahara sosai a tsakanin mutanen duniya har ana saka ta cikin abinci na ƙasashe da yawa (China, Japan, Thailand, Spain, da sauransu). Ana amfani da shi don yin noodles, lebur mai laushi, salads, risotto, porridge, pilaf, paella, pancakes, bread, pies, wine, da sauransu.

Mafi amfani shine shinkafar ruwan kasa. Ya bambanta da fararen da aka saba da shi ta hanyar aikin sarrafawa. A yayin shirye-shiryen hatsi, irin wannan kumburin ya rasa asalin gashin furen waje, wanda ba ya cin ciyawa. Sauran tsaran hatsi ana kiyaye su sosai kuma suna da ƙanshin ƙanshi da dandano.

Yawancin mai, bitamin (musamman mai narkewa mai narkewa), cellulose da sauran kayan abinci masu amfani da ilimin halittar jiki suna cikin ƙunshin waje. Lambar su tana raguwa zuwa tsakiyar hatsi. A cikin ƙarancin ciki, sitaci da mafi ƙarancin abubuwan alamomi da bitamin sun kasance.

Ana samun farar shinkafa ta hanyar nika kayan zuwa ƙarshen jikin mutum. A wannan yanayin, duk abubuwa masu amfani an yanke su, gami da waɗanda suke cikin ƙwayar ƙwayar hatsi. Sabili da haka, haɓakar shinkafar launin ruwan kasa ta fi fari fari.

Kaya * ya ƙunshi:

* Theididdigar abubuwa a cikin shinkafar ruwan kasa ta dogara da nau'inta da yanki.

** Yayin zana abincin 'yan wasa, ya zama dole ayi la'akari da cewa hatsi busasshe ya banbanta da abun kalori daga hatsin da aka dafa.

Shinkafar Brown ta ƙunshi dukkan abubuwa masu fa'ida na baƙƙen fata na waje, saboda haka, ya fi 20-27% amfani fiye da steamed shinkafa.

Abubuwa masu fa'ida na shinkafar ruwan kasa sun fi na farar shinkafa. Duk da cewa yawan carbohydrates da ke cikin kayan yana da yawa, ya fi yawa a cikin fiber na abinci. Adadin sugars a cikin hatsin launin ruwan kasa ya haɗa da zaren manya-manyan layuka (bran shell). Adadin fiber na abinci ya kai 14-16 g (a cikin 100 g). Alamar glycemic index (GI) na kayan aiki ita ce raka'a 45-50. A lokaci guda, kaya ba ya haifar da tsalle a cikin matakan glucose na jini. Carbohydrates da ke cikin shinkafar launin ruwan kasa ana saurin ɗaukar su a hankali. Suna kiyaye muku jin cikakke fiye da fararen iri.

Lowananan kayan GI yana kama da buckwheat. Wannan yana ba da damar amfani da shinkafa mai launin ruwan kasa a cikin menu na 'yan wasa a cikin lokacin kafin gasar ba tare da jin tsoron gina ƙwayar nama ba.

Ta yaya shinkafar ruwan kasa ke shafar jikin mutum?

Tasirin shinkafar ruwan kasa a jiki ya dogara da yawan amfani da shi. Shan romon shinkafa daya ba zai shafi lafiyar 'yan wasa ba sosai. Amma ta hanyar sanya wannan hatsin ya zama babban jigon abincinku, zaku aza tubalin ingantaccen abinci.

Jigilar kaya yana da sakamako mai kyau akan metabolism, aiki na narkewa kamar, jijiyoyin bugun gini da tsarin juyayi.

Brown shinkafa:

• yana motsa yaduwar jijiyoyin jiki. Wannan yana inganta bacci, ƙara ƙarfin juriya, kulawa, rage bayyanar cututtuka. Amfani da ita an ba da shawarar musamman ga wakilan wasanni wanda saurin amsawa yana da mahimmanci (harbi a makurar motsi, wasan tennis, da sauransu);
• yana motsa jini. Yana rage matakan cholesterol na jini kuma hakan yana hana samuwar tabo atherosclerotic. Yana haifar da wadatar jan jini da iskar oxygen. Wannan yana inganta abinci mai gina jiki na kayan aiki na jiki, saukad da jijiyoyin zuciya kuma yana haifar da ƙaruwa ga ƙarfin ɗan wasa (tsere mai nisa, keke, da sauransu);
• yana daidaita tsarin narkewar abinci. A gefe guda, shinkafa mai ruwan kasa tana tausa bangon hanji tare da zare, yana ƙaruwa da ƙarfi da saurin motsi. A gefe guda, yana haifar da kawar da ragowar shararru (slags) akan zaren abinci. A lokaci guda, kaya ba ya ƙara acidity na ciki;
• yana cire ruwa mai yawa daga jiki. Wannan aikin yana da sauƙi, ba tare da haifar da rashin ruwa da zawo ba;
• yana kiyaye sukarin jini a matakin da ake karba, ba tare da sinadarin carbohydrate "suppositories" ba. Saboda matsakaicin ƙaruwa a cikin matakan sikarin jini, ana bada shawara don shan duk abin da ya faru na cin ƙarfin ƙwayar ƙwayar ƙwayar ƙwayar cuta (tare da ciwo na rayuwa, da sauransu) Ya dace da mata masu ciwon ciki;
• yana inganta sabuntawar kwayar halitta. Wannan tasirin yana haifar da sabuntawar jiki, hanzarta dawo da 'yan wasa bayan raunuka da tsoma bakin tiyata;
• yana daidaita metabolism, dan ƙara saurin haɓaka shi. Wannan gaskiya ne ga abincin 'yan wasa waɗanda ke lura da nauyinsu;
• laushi lokacin al'ada;
• stimulates rigakafi;
• goyon bayan hanta. Wannan tasirin ya kunshi fannoni uku: tsarkake hanta daga gubobi, rage kaya akanta da dawo da hepatocytes tare da selenium wanda yake wani bangare na kayan.

Me yasa shinkafar ruwan kasa ke da amfani?

Fa'idodin shinkafar ruwan kasa ta samo asali ne daga abubuwan da take da su. Cin shi:

• yana ciyar da jiki. Shinkafa tana bada adadin kuzari da kuke buƙata. An ba da shawarar don abinci mai ci. Ta hanyar lura da ƙa'idodin amfani da wannan samfurin, zaku kiyaye nauyin ku a cikin iyakokin al'ada;
• yana ba da bitamin, musamman - na rukuni na B. Yin amfani da irin wannan shinkafar, zaku iya guje wa hypovitaminosis da ci gaban cutar Beriberi;
• yana cire gubobi daga jiki ta hanyar zare. Yana inganta zubar da ciki na yau da kullun;
• rage damuwa a kan tsarin zuciya. Yana rage yawan jujjuyawar ruwa, yana rage matakan cholesterol. Duk wannan yana sabunta jiki, ya tsawanta rayuwar wasan motsa jiki;
• yana gina ƙwayar tsoka. Abincin sunadaran da ke cikin shinkafar ruwan kasa (7-9 g) ya ragu sosai fiye da na naman maroƙi (20 g) da tuna (23 g). Amma a cikin jerin menu, waɗannan kayan suna haɓaka juna kuma suna cika cikakkiyar buƙatun yau da kullun na sunadarai. Lokacin tsara menu don ɗan wasa wanda ya gina ƙwayar tsoka, shinkafar launin ruwan kasa zata kasance mai ƙarancin furotin tare da ƙananan ƙanshi a cikin samfurin;
• yana ba da jin cikar na dogon lokaci. Wannan yana ba ka damar yin biyayya da zaɓin abincin da aka keɓe da kuma keɓe kayan ciye-ciye marasa tsari;
• yana daidaita metabolism. Wannan yana warkar da jiki kuma yana ba ku damar bin tsarin horo na horo duk tsawon shekara.

Fa'idodi don rage kiba da kiyaye nauyi

Valueimar shinkafar ruwan kasa tana da ƙarfi don kula da nauyi. Anyi daidai da shawarar don duka asarar nauyi da ƙimar nauyi. Don sarrafa nauyin jiki, kuna buƙatar zaɓar tsarin ƙaƙƙarfan sashi, adadin da ƙarin sinadarai don shinkafar launin ruwan kasa.

Kayan girke-girke na dafa shinkafa mai launin ruwan kasa da abinci iri-iri daga gare ta zasu taimaka muku ƙirƙirar daidaitaccen abinci mai ƙoshin lafiya don rage nauyi. 'Yan wasa suna amfani dashi a duk matakan horo.

Ana amfani da kaya don asarar nauyi saboda:

1. Inananan kalori.
2. Haɗa sosai tare da yawancin abinci. Tastearan tsaka tsaki na wannan hatsi ba ya gundura koda da amfani mai tsawo.
3. Yana daga cikin adadi da yawa na abinci kuma yana sanya abinci ya bambanta. Ana amfani da shinkafa a kwasa-kwasan farko da na biyu, abubuwan ciye-ciye, salati, kayan gasa da ma abubuwan sha.
4. Saturates da kyau kuma yana riƙe da jin cikar na dogon lokaci. Abincin shinkafa an yarda dashi sosai kuma baya gajiya da mai tsere.
5. Ba shi da wani mummunan tasiri a jiki.
6. Yana da daidaitaccen abun (BJU, bitamin, ma'adanai).

Lura cewa shinkafar ruwan kasa ta fi ta fari fari. Dole ne a dafa shi na dogon lokaci tare da jikewa na farko. Cin hatsi mara kyau a cikin abinci yana haifar da rashin narkewar abinci!

Nau'ikan shinkafar ruwan kasa sun banbanta a sifa. Kowannensu yana da kaddarorin daban kuma ana amfani dashi don jita-jita daban-daban.

Shin akwai wata illa daga shinkafar ruwan kasa?

An yi amfani da shinkafa cikin nasara shekaru dubbai. Amma kuma yana iya haifar da sakamako mara kyau.

Matsaloli masu yuwuwa mara kyau:

• take hakkin gastrointestinal tract. Yawan cin shinkafa tare da mai na haifar da gudawa;
• tsanantawar cututtuka na hanyar narkewa. Bawon shinkafa yana tayar da hankali ga bangon hanji. Idan tsarin narkewar abinci yana da sauye-sauye masu kumburi (har ma a cikin gafartawa), ɗaukar kaya na iya haifar da ƙazantar cutar;
• riba mai nauyi. Wannan sakamakon yin ove ne, musamman tare da raguwar ayyukan motsa jiki dangane da asalin abincin da aka saba;
• rashin lafiyan halayen. Suna da wuya kuma galibi ba tsoffin shinkafan ne suka tsokane shi ba, amma ta abubuwan da ake sarrafa shi da su don ƙara rayuwar tazara;
• guba - ana tsokanar su ta tsawan lokacin da bai dace ba na kwanon shinkafar launin ruwan kasa.

Shin kawai zan ci shinkafar ruwan kasa kuma me yasa?

Kodayake shinkafar launin ruwan kasa ta fi lafiya da fari da kuma shinkafa, amma masu cin abinci ba su ba da shawarar amfani da dogon lokaci.

Wannan shi ne saboda dalilai da yawa:

1. M sakamako a kan ganuwar da narkewa kamar fili.
2. Rashin wadataccen amino acid a jiki.
3. Amountananan kuɗi (idan aka kwatanta da na yau da kullun) na bitamin da ma'adinai.

Ana ba da shawarar a hada da shinkafa mai ɗanɗano a cikin abinci kusan sau 2-3 a mako. Irin wannan yawan amfani yana haifar da tabbataccen sakamako mai kyau na ɗaukar samfurin kuma baya haifar da mummunan sakamako.

Matsaloli masu yuwuwa don amfani

Shinkafa tana daga cikin abinci mafi aminci. Ba shi da alkama kuma an ba da shawarar ga mutanen da ke da ciliakia. Cargo yana da ƙaramin GI kuma ba a hana shi ga masu ciwon sukari ba. Koyaya, shima yana da iyakancewa. Daga cikin jerin illolin samfurin, akwai jerin abubuwan hana abubuwa don ɗaukar shi.

Wadannan sun hada da:

• rashin haƙuri na mutum;
• cututtuka masu kumburi na sashin gastrointestinal;
• rashin ruwa a jiki.

A wasu yanayin kuma, sanya shinkafa a cikin abincin ba shi da illa.

Kammalawa

Ruwan shinkafa shine abinci mai daɗi wanda miliyoyin mutane suka cinye ƙarnuka da sakamako mai kyau. Ya fi lafiya fiye da fari, ƙasa da ɗanyen hatsi. Shirya mai kyau da adana samfurin yana ba ku damar amfani da shi ba tare da cutar da jiki ba a cikin cin abinci na wasanni sau 2-3 a mako. Karya shawarwarin na iya haifar da tabarbarewa cikin walwala.

Kalli bidiyon: SIRRIN DAKE CIKIN RUWAN SHINKAFA GA DAN ADAM (Nuwamba 2024).