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Ra'ayin Laurence Plumey *, masanin abinci mai gina jiki
“Gidan karin kumallo yana da daɗi, amma babu abin ban tsoro daga mahangar abinci mai gina jiki. Idan an mutunta adadin da aka ba da shawarar. Duk da haka, sau da yawa muna da mummunan hoto, saboda idan muka dubi abubuwan da suke da shi, mun ayan dame duk sugars (carbohydrates). Don haka, a cikin 35-40 g na hatsi akwai 10-15 g nasitaci, carbohydrate mai ban sha'awa don makamashinta. Akwai kuma 10-15 g sauki sugars (2-3 sugars). A ƙarshe, gefen carbohydrate 35-40 g, na hatsi kamar Chocapic, Honey Pops ... daidai da kyakkyawan yanki na gurasa tare da tablespoon na jam!
Sabanin sanannun imani, yawancin hatsin yara ba ya ƙunshi mai. Idan kuma akwai, yakan yi kiba mai kyau ga lafiya, saboda tsaban mai ya kawo. mai arziki a cikin bitamin da kuma ma'adanai, ko da cakulan, mai arziki a cikin magnesium. Dangane da magungunan kashe qwari, bincike ya nuna kasancewar alamun magungunan kashe qwari a cikin mueslis wadanda ba na kwayoyin halitta ba, a cikin adadi sosai a ƙasa da iyakar haɗari. "
Mai kyau reflexes
A cikin adadi mai yawa, hatsi suna ba da gudummawa ga daidaiton abinci, musamman don karin kumallo, galibi ana hadiye su da sauri kafin a tafi makaranta! Wasu nasihu don cin gajiyar sa:
– Girmama adadin da aka ba da shawarar ga yara. Don shekaru 4-10: 30 zuwa 35 g na hatsi (6-7 tbsp.).
– Idan kika shirya kwanon yaronki ki fara zuba madarar. sa'an nan kuma ƙara da hatsi. Tukwici wanda ke ba ka damar saka da yawa.
– Domin daidaita karin kumallo, ƙara zuwa kwano na hatsi samfurin kiwo don alli (madara, yogurt, cuku gida…), da 'ya'yan itace don fiber da bitamin.
* Mawallafin "Yadda ake rasa nauyi cikin farin ciki lokacin da ba ku son wasanni ko kayan lambu", da "Babban Littafin Abinci".
Kuma ga iyaye…
oatmeal rage mummunan cholesterol. Domin suna dauke da kwayoyin halitta (betaglycans) wadanda ke rage sha cholesterol da ke cikin abinci. Bugu da ƙari, suna da tasirin satiating. Da amfani don guje wa sha'awar sha'awa.
Kayan hatsin alkama, Duk nau'in bran, suna da wadatar fiber kuma suna taimakawa wajen daidaita zirga-zirga. Don shawara idan akwai maƙarƙashiya.