Wataƙila, da yawa sun riga sun ji fiye da sau ɗaya game da fa'idar hatsi da kuma cutarwar burodin alkama. An yaba wa ode zuwa cikakkiyar hatsi ta hanyar shafukan abinci masu lafiya, masu talla, da abinci mai ƙoshin lafiya (ko kuma masu ƙoshin lafiya).
Menene cikakken hatsi? Me yasa muke bukatarsa? Kuma waɗanne irin abinci ya kamata ku haɗa a cikin abincinku don samun wadatattun hatsi? Bari mu gano shi.
Menene hatsi cikakke
Cikakken hatsin alkama ya kunshi gashin fure (bran), endosperm, da ƙwayar hatsi. Cikakken hatsi yana da 'yancin a kira shi samfurin wanda a ƙarshe ya riƙe dukkan ɓangarorin hatsi na halitta daga lokacin samuwar har zuwa lokacin da suka yi girma da buga bugun shagon. Fa'idodin gari na gari ba abin ƙaryatuwa ne, saboda suna ƙunshe da ƙwaya da hatsi. Wannan yana nufin cewa duk abincin hatsin da ya ƙare akan teburinku yana ɗauke da duk amfanin hatsi.
Hatsi yana ɗaya daga cikin manyan ƙungiyoyin abinci waɗanda ke samar da tushen ingantaccen abinci. Abincin da ba a iya gani ba shine mafi mahimmancin tushen abubuwan gina jiki, gami da fiber, bitamin B - thiamine, riboflavin, niacin da folates, ma'adanai - baƙin ƙarfe, magnesium da selenium, kazalika da abubuwan gina jiki masu mahimmanci ga jiki (lignin shuka, antioxidants, phytic acid da sauran mahadi)…
Kuma yayin da yawancinmu muke bin jagororin hatsi na yau da kullun (gram 150-200 a kowace rana dangane da shekaru, jinsi, da matakin motsa jiki), wataƙila muna mai da hankali kan hatsin da bai dace ba. Bayan haka, rabin hatsin da aka cinye ya zama cikakkiyar hatsi, a cewar Ma'aikatar Aikin Noma ta Amurka. Kuma ku, mai yiwuwa, ku ci sandwich tare da farar fulawar gari don karin kumallo, ku ci miya da croutons don cin abincin rana, da yamma kuma ku sha shayi tare da crouton, kwata-kwata ba shi da ƙoshin lafiya bran Amma a lokaci guda an ba da shi ta hanyar mujallar fashion a wanda kuka ga sanannen jumlar "Fa'idodin taliyar hatsi duka…"
Inda za'a samu hatsi gaba daya
Ana gabatar da samfuran hatsi gabaɗaya a cikin manyan kantuna a yau. Ya hada da amaranth, sha'ir, shinkafa launin ruwan kasa, buckwheat, masara, gero, quinoa da alkama (bulgur, farro, speled, da dai sauransu). Bugu da kari, za ka iya saya dukan hatsi gari daga spelled, spelled, hatsi, alkama, hatsin rai, sha'ir, buckwheat, Peas, spelled, ciki har da musamman finely ƙasa.
Don kwatankwacin, hatsin da aka sarrafa na shan zurfin sarrafa masana'antu - kafin shuka, mai samar da kayan ƙwai tare da magungunan ƙwari, sa'annan ya ƙara "doping" a cikin ƙasa a cikin nau'in takin mai ma'adinai, kuma kunnuwan hatsi da kansu sun kasance tare da maganin ciyawar don magance ciyawar. Ba kwa buƙatar samun zurfin ilmi game da aikin agrotechnical don fahimtar cewa tsari da haɗin sunadarai na asalin hatsi ya canza. Tsarin hatsi ya zama mai santsi, kuma hatsin kansa kusan ba shi da amfani. Wato, da kyar a jira wane sakamako mai fa'ida daga sabawa (mafi yawanci) hatsin hatsi ko burodi na farin burodi da aka yi da garin alkama na gari. Ba za a iya faɗi irin wannan ba game da irin waɗannan abinci mai ɗanɗano kamar ɗanyen hatsin hatsi ko gurasar hatsi, amfaninsa zai zama da mahimmanci ga jiki.
Me yasa muke Bukatar Cikakken hatsi
Cikakken hatsi yana dauke da zaren abinci, wanda ke taimakawa rage cholesterol da sukarin jini, rage kasadar kamuwa da cututtukan zuciya, rubuta ciwon sukari na II, jinkirta shan kitse da carbohydrates, don haka rage yiwuwar kiba.
Nazarin waje ya nuna cewa jimloli kamar su “garin alkama gabaɗaya” da “kyawawan halaye” nau’i ne na kamanceceniya. Masana Yammacin Turai sun tabbatar da cewa matan da ke cin wadataccen abinci daga dukkan hatsi a kullum (kimanin kashi 20 zuwa 35 na yawan abincin) ba su cika fuskantar matsalolin ciwon sukari, cututtukan zuciya da na jijiyoyin jini fiye da matan da suka dogara da su abinci daga hatsi da aka sarrafa
B bitamin da aka samo a cikin cikakkun hatsi suna da mahimmanci don dacewa mai kyau (cin cikakken hatsi zai sa ku ji daɗi na dogon lokaci) kuma suna da mahimmanci don ci gaba da tsarin ƙoshin lafiya. Masana ne ke magana yayin magana game da fa'idodi masu amfani a jikin abincin da aka sanya daga cikakken hatsi, alal misali, fa'idodin gurasar hatsi.
Yadda za a Inganta Abincinku da Morearin Cikakken Kayan Abinci
Don haɗa yawancin hatsi kamar yadda zai yiwu a cikin abincinku, fara maye gurbin tsabtataccen hatsi da kuke ci kowace rana tare da nau'ikan hatsi iri-iri. Gwaji tare da nau'ikan hatsi daban-daban kuma zaɓi waɗanda suka fi dacewa a gare ku.
Misali, maye gurbin farar shinkafa da shinkafa mai launin ruwan kasa, zaɓi buckwheat, quinoa, bulgur maimakon taliya da dankali a matsayin abincin gefe, daina farin burodi don fifita burodin alkama. Zai yi kyau idan kun yi burodin kanku a gida. Ka tuna cewa dukan garin alkama yana da kyau ga jikinka.
Anan akwai wasu girke-girke don wahayi, tare da haɗi zuwa shagon inda zaku sayi ƙwayoyin hatsi gaba ɗaya:
Gero tare da chickpeas, turmeric da karas
Black shinkafa tare da broccoli
Quinoa da Bakar wake