Zaɓin Ganye Kowane Abinci ne don lafiyarka

Dukan hatsi ne hatsi da suka hada da dukkan bangarori na hatsi-da launi (filaye mai zurfi mai launi), endosperm (tsakiyar), da kuma ƙwayar cuta (ɓangaren mai ciki mai gina jiki). Dukan hatsi dole ne 100% na asali na asali. Sun hada da hatsi irin su amaranth, sha'ir, buckwheat, masara (allmame da popcorn), gero, hatsi, quinoa, shinkafa (launin ruwan kasa da launin launin fata), sorghum (milo), teff, triticale, alkama (spelled, emmer, farro, Kamut, durum, bulgur, fashe alkama da alkama), da shinkafa daji.

Kayan hatsi ne mai kyau don maye gurbin, hatsi mai tsabta kamar fararen gurasa, fararen shinkafa, da farar fata, kuma lokacin da aka yi amfani da hatsi mai sarrafawa zai iya taimakawa wajen inganta jinin jinin ku kuma ci gaba da cika ku. Dukan hatsi sun ƙunshi karin fiber, bitamin, da ma'adanai fiye da fure-fure. Suna kuma tayar da su da jini a hankali. Amma, saboda dukkanin hatsi shine tushen carbohydrate , har yanzu ana bukatar gyarawa.

Ana bada shawara don yin akalla 1/2 na hatsin hatsi na hatsi. Lokacin neman kullun hatsi, bincika hatimin hatsi duka ko bincika jerin sifofin-farkon sashi ya kamata ya faɗi duka. Labbobi da suke da'awar, irin su, "an yi tare da hatsi cikakke," "hatsi guda bakwai," ko "multigrain" ba dole bane ne cikakke.

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Buckwheat Groats da Kasha

Buckwheat groats ba ainihin hatsi ba, amma 'ya'yan itace ne. Su abinci ne maras yalwa, yawanci ya zama gari don yin abubuwa irin su pancakes, noodles, da wasu kayan kyauta. Lokacin da aka buckwheat an dafa, an kira shi kasha. Kasha yana da ƙanshi mai kama da ƙwayar-nut. Buckwheat da kasha za a iya amfani da su a cikin hatsi na hatsi gaba daya kuma su ci kansu. Wasu bincike sun nuna cewa buckwheat zai iya taimaka wajen rage yawan jini . Buckwheat kuma mai kyau ne tushen fiber da furotin. Sauya buckwheat don hatsin gari na yau da kullum ko amfani da gari don samar da albarkatun hatsi, amma tuna don ci gaba da rabon ku.

1/2 kofin dafa shi buckwheat ya ƙunshi calories 78, .5 g mai, 0 g cikakken mai, 4 MG sodium, 17 g carbohydrate, 2.25 g fiber, <1 g sugar, 3 g gina jiki.

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Bulgar

Bulgur wani hatsi ne wanda aka fi samuwa a tabouli. An yi amfani da alkama na Bulgar da aka bushe don haka yana da sauri da sauki. Yana da ɗanɗanin dandano mai ƙanshi da m, rubutun chewy. Kuna iya amfani da bulgar a matsayin karin kumallo ko abincin gefe domin abincin rana ko abincin dare. Ana iya amfani da ita azaman canzawa don shinkafar launin ruwan kasa, dan uwan, quinoa ko wasu nau'in hatsi. Add shi zuwa soups, salads ko veggie burgers.

1/2 kofin dafa ya ƙunshi calories 76, 0 g mai, 0 g cikakken mai, 5 MG sodium, 17 g carbohydrate, 4 g fiber, 3 g gina jiki.

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Fassara

Siffar ita ce hatsi mai tsawo wanda yake da ƙanshi, daɗin dadi mai dadi. Yawanci ƙasa a cikin gari amma ana iya dafa shi kamar yadda yake da kuma amfani da shi a gefen gefe. Siffar yana da arziki a cikin fiber da furotin kuma yana da mahimmanci na asalin, magnesium, da kuma B-bitamin. Protein zai iya taimakawa wajen ci gaba da ci gaba da ci gaba da kula da tsarin rigakafi.

1/2 kopin dafafan dafa ya ƙunshi: 123 calories, <1 g mai, 0 g cikakken mai, 5 MG sodium, 25.5 g carbohydrate, 4 g fiber, 6 g gina jiki.

Ka tuna cewa rubutun ya ƙunshi more carbohydrate da 1/2 kofin fiye da sauran hatsi da aka ambata, wanda yake da muhimmanci musamman idan kuna bi wani m carbohydrate abinci ko suna neman su rage ku carbohydrate ci. A matsayi na gaba ɗaya, ƙayyade kullun ku iyakance har zuwa fiye da 1 ko 1/4 na farantinku ta cin abinci.

> Sources:

> Holzmeister, Lee Ann. Hot karin kumallo hatsi. (2014, Nuwamba / Disamba). Ciwon Kai-Kai-Kai, 31 (6), 60-64.

> Lehman, Shereen, MS. Splet-d ¯ a lafiya dukan hatsi.

> Murray, Jennifer. Menene buckwheat? Buckwheat ya bayyana.

> Majalisar Kayan Goma. Mene ne cikakke hatsi?