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Alkaluma mai ban takaici sun nuna cewa fiye da rabin adadin mace-mace a duniya suna da alaƙa da abinci mai gina jiki saboda muna cin gishiri da yawa tare da ƙarancin hatsi da 'ya'yan itace.
Kuma idan gishiri da 'ya'yan itace duka sun bayyana (adadin na farko - don rage adadin ƙaruwa na biyu), wanda ya haɗa da hatsi zuwa hatsi duka, yana da daraja a duba shi daki-daki.
TOP 7 kwano na hatsi cikakke
1. Gwanin burodi
Buckwheat ya ƙunshi furotin, unsaturated fatty acids, alli da zinc, da bitamin A, B, E da PP. Akwai nau'i biyu na buckwheat: unground (dukakken hatsi) da (ƙananan juzu'in hatsi). Buckwheat shine samfurin abinci mai kyau: ƙananan mai da gram 100 na samfurin sun ƙunshi 313 kcal. Krupa yana da kaddarorin antioxidant. Bisa ga bincike, Cibiyar Nazarin Kimiyyar Halittu ta Ƙasa (MD, Amurka), buckwheat yana ƙarfafa peristalsis, rage cholesterol, hadarin ciwon sukari, da hauhawar jini.
Wani kuma ana adana shi mafi tsaran buckwheat sauran hatsi kuma ba mai laushi ba, koda a cikin tsananin ɗanshi.
2. Oan hatsi
Akwai nau'ikan oatmeal guda 3:
1 - grits daga rashin magani kuma ya ƙunshi ƙwaya da ƙwayoyi na hatsin oat. Sun ƙunshi bitamin A, C, E, potassium, magnesium, zinc, da beta-glucan. Binciken da aka tattauna a cikin Jaridar British Journal of Nutrition labarin a cikin 2016 ya nuna cewa beta-glucan yana wanke jini daga wuce haddi cholesterol. Dukan hatsi hatsi, immunomodulators, inganta fata da gashi; Krupa yana daidaita matakin sukari a cikin jini kuma yana hanzarta narkewa.
2 - tsabtace daga saman Layer, busasshiyar hatsi da extruded hatsi. Wannan maganin ya ɓace daga abubuwan gina jiki, amma hatsi ya kasance samfurin abinci kuma yana shafar tasirin gastrointestinal tract.
3 - gado mai sauri, daga abin da cutar da cuta fiye da kyau, a matsayin abin da suka tsara, yawanci yawancin sukari ne da dandano.
Bulgur
Wannan hatsi matashin alkama ne, hatsin da aka bushe kuma an share shi. 100 grams na samfurin yana da gram 12.3 na gina jiki. Sun kasance bitamin C, E, K, beta-carotene, magnesium, jan karfe, calcium, potassium, da baƙin ƙarfe. Croup yana da adadi mai yawa na fiber na abin da ake ci, yana wanke hanji, yana hanzarta ɗaukar bitamin, yana haɓaka metabolism. Bulgur yana inganta kwararar bile, wanda ke da kyau ga hanta.
4. Manyan sha'ir
Ana yin ACCA ne daga ɓangarorin sha'ir da ba a goge ba, tare da fiber mai yawa. Kwayoyin sha'ir sun ƙunshi bitamin A, E, C, PP, baƙin ƙarfe, aidin, potassium, da phosphorus. Sha'ir porridge yana da aikin anti-mai kumburi da diuretic wanda ke kawar da gubobi daga jiki.
5. Masarar masara
Gurasar masara ba su da alkama, amma bitamin C, E, A, N, tryptophan da lysine, baƙin ƙarfe, calcium, magnesium, da phosphorus. Jita-jita daga masara suna rage ƙwayar cholesterol kuma suna haɗarin ciki, gallbladder, da hanta. Af, masara da grits na masara suna riƙe da iyakar kaddarorin masu amfani har ma a yanayin zafi.
6. Kuwo
Quinoa hatsi daga dangin amaranth. Ya ƙunshi har zuwa 14% furotin da 64% na carbohydrates masu amfani. A cikin croup akwai bitamin B, folic acid, phosphorus, manganese, potassium, sodium, selenium, da magnesium. Dangane da 2018, akwai akan gidan yanar gizon Majalisar Dinkin Duniya don Abinci da Noma, quinoa furotin ne mai inganci kuma tushen fiber na abinci tare da aikin antioxidant da rigakafin kumburi. Za a iya shirya kullun a matsayin gefen tasa daban, ƙara zuwa salads da miya.
7. Ciwon ciki
Ana yin sa ne daga durƙusen durum da ƙimar abinci mai gina jiki kusa da taliya, taliya ce kawai ake dafawa, kuma couscous ɗin yana yin tururi ko zuba tafasasshen ruwa ya zuba. Kamar sauran hatsi daga cikakkun hatsi, couscous yana rage yiwuwar ci gaba da cututtukan zuciya da ciwon sukari, da ciwon daji, in ji Joanne Slavin, marubuciyar labarin “Gabaɗaya hatsi da lafiyar ɗan adam,” wanda Cambridge University Press ta buga. Wannan hatsi ya ƙunshi selenium mai yawa, wanda ya sa ya zama mai ƙwarin guba. Bayan haka, couscous yana ƙarfafa tsarin garkuwar jiki kuma yana daidaita daidaiton hormone.
Har ila yau, shafi wholegrain launin ruwan kasa shinkafa, hatsi Fricke, wanda aka sanya daga gasashe matasa alkama ne har yanzu taushi tsaba, da hatsin rai groats da sha'ir.
Zama lafiya!