Kayan hatsi, maimakon hatsi mai tsabta, ba ku da amfanin amfanin gonar halittu masu yawa wanda zai iya rage yawan hadarin ciwon daji. Idan ka daidaita abincinka tare da dukan hatsi, 'ya'yan itatuwa , kayan gishiri, da kuma iyakance nau'in nama na nama, zaka iya rasa nauyi kuma rage yawan hadarin ciwon daji. Koma cikin motsa jiki na yau da kullum, kuma kana bunkasa lafiyarka gaba daya yayin kare kyan ƙananan ka.
Dubi hatsin hatsi da yadda za su amfane ku.
Dukan hatsi da hatsi mai tsafta
Dukan hatsi suna amfani da dukkan sassa uku na ƙwayar hatsi: germ, bran, da endosperm. Kwayoyin da aka tsabta sun rasa gonar su da bran, saboda an yaye su, suna barin endosperm-carbohydrate mai cin gashin ciki a cikin bran. Ramin shine babban nauyin kariya na kernels, kuma yana da fiber, antioxidants, da bitamin B. Kwayar ita ce mafi ƙanƙantaccen ɓangaren kowanne kwaya, wanda aka ɗora tare da bitamin B, fatsin lafiya, ma'adanai, da kuma nau'in furotin.
Ganin Bambancin
Wata hanya mai sauƙi don ganin bambanci tsakanin dukkanin hatsi da tsabtace shi shine duba launin shinkafa da shinkafa shinkafa. Kafin milling, wadannan hatsi sun kasance launin ruwan kasa, wanda ke dauke da dukkanin sassa uku na kyan jikin. Bayan gurasa, shinkafaren farin, yayin da zai iya zama mafi kyau kuma ya dafa sauri, yana rasa mafi yawan amfani da kwayar hatsi.
Kayan Ganye na Rarraba Lafiya
Dukan hatsi suna cika nauyin mahalli da yawa da zasu iya kare kwayoyinku daga irin lalacewar da zai haifar da cigaban ciwon daji. Kyautattun hatsi mai tsabta zasu iya samun waɗannan amfanin da aka haɗu a cikin abincin da aka ƙayyade, amma fiber ba wani ɓangare ne na wannan wadataccen abu ba-don haka karanta alamunku a hankali.
Cikakken hatsi suna da nau'o'in halittu masu yawa waɗanda aka nuna su rage yawan hadarin ka na ciwon daji, kuma waɗannan su ne fiber na abinci, antioxidants, phenols, lignans, da saponins.
- Fiber na cin abinci: Duk hatsi ne mai kyau tushen fiber na abinci, wanda zai taimaka wajen rage yawan ƙarfin asiri da wasu matsaloli masu narkewa, yayin da yake taimaka maka jin dadi bayan cin abinci, kuma kauce wa cin nama.
- Antioxidants: Wadannan sunadaran da suke hana ko rage girman lalacewar kwayoyin halitta wanda ya haifar da radicals free. Antioxidants zasu iya taimakawa wajen inganta lafiyar zuciyarka, kwakwalwa, da idanu, ta hanyar jinkirin tsarin tsufa na al'ada. Ta hanyar tsaftace tsararraki a cikin jiki, sun kuma kiyaye waɗannan kwayoyi marasa ƙarfi daga lalata DNA (haifar da maye gurbin), wanda ke gaba da ciwon daji.
- Phenols: Wadannan sunadaran sunadaran da ke faruwa a cikin mai. Amfanin sun fara da ƙanshi mai girma, amma phenols ma suna da kayan maganin antiseptic da antibacterial. Wadannan mahadi masu banƙyama za su iya aiki kamar yadda ya kamata don jin dadin ku da kuma tsarin rigakafi.
- Lignans: Dukan hatsi ne mai kyau na tushen launi, zane-zane mai tsire-tsire. Lignans na iya yin kama da ragowar isrogens mai raguwa, zakuɗa a cikin masu karuwa na isrogen a kan kwayoyin jikinsu da ƙwayoyin cuta na endometrial. Wannan aikin zai iya kare kwayoyin da zasu iya zama lalacewa ko ƙyama lokacin da ke hulɗa da mace estrogens.
- Saponins: Wadannan sunadaran ruwa da mai-soluble wadanda ke aiki a matsayin kwayoyin maganin rigakafi. Saponins zasu iya taimakawa rage ƙananan cholesterol, magance cututtuka, kuma zai iya taimakawa jikin ku kare kansa daga ciwon daji.
Hanyoyi masu sauƙi don samun ƙarin
Yana da sauƙi don ƙara yawan hatsi da amfanin lafiyarsu don cin abinci na yau da kullum. Bar abinci marar yisti a kan shiryayye, kuma zaɓi gurasar hatsi a maimakon. Tsallake farar shinkafa kuma ku ji dadin shinkafa da launin ruwan kasa dan kadan. Yi kayan ado mai kyau na shinkafar launin ruwan kasa, da kuma adana lokaci ta hanyar reheating rabo a cikin injin na lantarki ko steamer. Lokacin yin miya, ƙara shinkafar shinkafa, shinkafa, ko sha'ir don bunkasa dandano da fiber.
Idan kuna son salads, ku gwada katako, wanda yayi amfani da alkama mai bulgur, mai dadi kuma ya cika hatsi. Gwada samun hatsi na hatsi a karin kumallo, ko kuma kwano na oatmeal mai zafi, maimakon gine-gizen masara. Kuma akwai kullun yau da kullum, abincin nishaɗi wanda zai iya zama dadi don dafa da kuma cin abinci.
Daga amaranth zuwa buckwheat, bincika waɗannan ra'ayoyin da ke daɗaɗa don kara yawan hatsi don cin abinci naka.
Shopping Tips
A cikin teburin da ke ƙasa, za ku ga jerin abubuwan hatsi da samfurori masu tsabta. Wannan ba jerin cikakken ba ne , amma zai iya taimaka maka ka san abin da za ka nema a kantin sayar da kayan kasuwa yayin da kake sayarwa don samfurori na hatsi. Ka tuna ka karanta alamun abinci a hankali, ka kuma rarrabe tsakanin waɗannan kalmomi kamar "dukan alkama" da kuma "dukan hatsi."
Tabbatar da hatsi mai tsabta da tsararre
Da ke ƙasa akwai teburin kwatanta hatsi cikakke don tsabtace hatsi yayin da kuke la'akari da abincin da kuka ci kowace rana.
| Dukan hatsi | Kayan Gasar Gaskiya |
| launin ruwan kasa da shinkafa | fararen shinkafa |
| allwheat da buckwheat gari | farar fata duk gari |
| bulgur (fashe alkama) | couscous |
| oatmeal | grits |
| popcorn | - |
| dukan alkama hatsi | masarar hatsi |
| muesli hatsi | grits |
| dukan hatsi hatsi | - |
| dukan hatsin hatsi | Maganin nama |
| dukan hatsin rai | - |
| dukan gurasar alkama | farin gurasa |
| dukan alkama | kwatsam |
| dukan alkama taliya | misali farfaji |
| dukan gurasar alkama da gugu | farin sandwich buns da rolls |
| dukan alkama na alkama | gari da kuma masu cin nama |
Layin Ƙasa
Zaɓin hatsi cikakke a kan hatsi mai tsabta shi ne hanya mai kyau don ƙara ƙwayar cutar ciwon daji don cin abinci naka. Ba wai kawai amfanin hatsi ba zai rage hadarin cututtukan zuciya, amma bincike na shekara ta 2017 ya gano cewa amfani da dukkanin hatsi yana da alaka da duka ciwon daji da kuma mace-mace baki daya.
Ba kawai lafiyarka ba, duk da haka, mutane da yawa sun gano cewa, bayan sun canza zuwa hatsi, suna jin dadin abincin da suke cin abinci da yawa. Idan ba ku ji dadin irin nau'in hatsi ɗaya ba, ku tuna cewa akwai wasu zaɓuɓɓuka. Yi farin ciki tare da kokarin gwaje-gwajen abinci waɗanda ba ku taba ba yayin da kuka sauya zabi mafi kyau ga waɗanda kuke ci.
> Sources:
> Cibiyar Nazarin Ciwon Kankara ta Amirka. Abincin da ke fama da cutar. Dukan hatsi.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., da L. Qin. Cikakken Ganye da Ƙidaya, Kwayoyin Zaman Lafiya, da Ciwon Kanjamau: Cibiyar Nazarin Ɗaukaka da Meta-Analysis na Nazarin Bincike. American Journal of Clinical Nutrition . 2016 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., da X. Wang. Ƙungiyar Ƙirƙashin Cikakken Kwayoyin Abinci tare da Kwayoyin Tsarin Kwayoyin Tsarin Kwaro, da Ciwon Cutar Kanjamau: Binciken Tsare-tsaren Kasuwanci da Mahimmanci daga Kasuwancin Nazarin. Turai Journal of Clinical Gina Jiki . 2017 Nov 1. (Epub gaba da bugu).
> USDA MyPyramid.gov. A cikin Dala - Alkama.