sha'irhatsi ne da ke tsiro a cikin yanayi mai zafi a duniya kuma ana noma shi tun zamanin da. binciken archaeological, sha'irYa nuna cewa Masar ta wanzu shekaru 10,000 da suka wuce a Masar.
Yana girma ne a wasu sassa na yammacin Asiya da arewa maso gabashin Afirka, amma kuma ana noma shi don abinci na mutane da na dabbobi, kuma ana amfani da shi wajen yin giya da wiski.
ya samar da tan miliyan 2014 a cikin 144 sha'ir; Shi ne na hudu da aka fi samarwa a duniya bayan masara, shinkafa da alkama.
a cikin labarin "Amfanin sha'ir", "sha'ir yana raunana", "abin da bitamin ke cikin sha'ir", "yadda ake cin sha'ir", "yadda ake yin shayin sha'ir" tambayoyi za a amsa.
Darajar Sha'ir Na Gina Jiki
sha'irhatsi ne cikakke cike da abubuwan gina jiki. Yana kumbura don ninka girman girman yayin da kuke dafa abinci, don haka ku tuna lokacin karanta ƙimar sinadirai. ½ kofin (gram 100) ba a dafa shi ba, a cikin harsashi abun ciki mai gina jiki na sha'ir shine kamar haka:
Calories: 354
Carbohydrates: 73.5 grams
Fiber: 17.3 grams
Protein: gram 12,5
Fat: 2.3 grams
Thiamine: Kashi 43% na Abubuwan Ci Gaban Kullum (RDI)
Riboflavin: 17% na RDI
Niacin: 23% na RDI
Vitamin B6: 16% na RDI
Folate: 5% na RDI
Iron: 20% na RDI
Magnesium: 33% na RDI
Phosphorus: 26% na RDI
Potassium: 13% na RDI
Zinc: 18% na RDI
Copper: 25% na RDI
Manganese: 97% na RDI
Selenium: 54% na RDI
sha'irBabban nau'in fiber shine beta-glucan, fiber mai narkewa wanda ke samar da gel idan an haɗa shi da ruwa. Beta-glucan, kuma ana samunsa a cikin hatsi, yana taimakawa rage ƙwayar cholesterol da inganta sarrafa sukarin jini.
Bugu da kari, sha'irBugu da ƙari, bitamin E, beta-carotene, wanda ke taimakawa kariya da gyara lalacewar kwayoyin halitta wanda ya haifar da damuwa na oxidative. lutein da zeaxanthin irin su antioxidants.
Menene Amfanin Sha'ir?
Yana da lafiyayyen hatsi gabaɗaya
sha'ir Ana la'akari da dukan hatsi saboda kawai harsashi na waje da ake ci ana cirewa yayin sarrafawa.Cin dukan hatsi yana ɗauke da ƙananan haɗari na cututtuka na kullum.
A wani babban binciken da aka yi kan mutane fiye da 360.000, wadanda suka fi cin hatsi gaba daya, sun sami raguwar hadarin mutuwa da kashi 17% daga dukkan abubuwan da suka hada da ciwon daji da ciwon suga, idan aka kwatanta da wadanda suka fi cin hatsi gaba daya.
Wasu bincike sun nuna cewa cin abinci gaba daya na iya rage hadarin kamuwa da ciwon sukari na 2 da kuma kiba.
Dukan hatsi amfanin sha'irWannan yana faruwa ba kawai don abun ciki na fiber ba, har ma da magungunan ganye, waɗanda ke da tasiri mai amfani ga lafiya.
dukan hatsi sha'irYana da kyau tushen fiber, ciki har da fiber beta-glucan mai narkewa, wanda ke ɗaure ga tsarin narkewa, yana rage jinkirin ɗaukar sukari.
sha'ir ko hatsi, da glucose a cikin binciken mata 10 masu kiba, duka hatsi da hatsi sha'ir rage sukarin jini da matakan insulin. Da wannan, sha'ir ya fi tasiri sosai, rage matakan da kashi 29-36% idan aka kwatanta da 59-65% tare da hatsi.
A cikin wani binciken a cikin 10 maza masu lafiya, a abincin dare sha'ir Wadanda suka ci an gano cewa suna da mafi kyawun insulin 100% washegari da safe bayan karin kumallo.
Bugu da kari, nazarin binciken kimiyya 232. sha'ir Ya danganta cin hatsi gabaɗayan buɗaɗɗen hatsi da ƙarancin haɗarin ciwon sukari.
A cikin binciken da aka yi wa mata 17 masu kiba a cikin haɗarin haɓakar insulin. sha'irAbincin karin kumallo mai ɗauke da gram 10 na beta-glucan daga zucchini ya rage matakan sukarin jini bayan cin abinci idan aka kwatanta da sauran nau'ikan hatsi.
Haka kuma, glycemic index (GI) na sha'ir low - ma'aunin yadda sauri abinci ke tayar da sukarin jini. sha'ir Tare da maki 25, shine mafi ƙasƙanci na duk hatsi.
yana inganta narkewa
rabin kofin (100 grams) sha'ir da ba a dafa shi baYa ƙunshi gram 17.3 na fiber. Fiber na abinci yana ƙara stool kuma yana sauƙaƙa wucewa ta hanyar narkewa.
sha'ir Yana taimakawa rage maƙarƙashiya. A cikin binciken da aka yi na mutane 16 da ke fama da maƙarƙashiya, gram 10 na sprouted kowace rana na kwanaki 9. sha'ir Ninki biyu na kashi sama da kwanaki 10 bayan kari ya karu duka mitoci da ƙarar motsin hanji.
Hakanan, sha'irAn ba da rahoto don inganta alamun cututtuka na ulcerative colitis, cututtukan hanji mai kumburi. A cikin binciken watanni shida, mutane 21 masu matsakaicin ulcerative colitis sun kai gram 20-30. sha'ir Ya ji sauki lokacin da ya karba.
sha'irHakanan yana ƙarfafa haɓakar ƙwayoyin cuta masu kyau a cikin sashin narkewar abinci. sha'irFiber na beta-glucan a cikin itacen al'ul yana taimakawa wajen ciyar da ƙwayoyin cuta masu lafiya, yana haɓaka ayyukan probiotic.
A cikin binciken mako hudu a cikin mutane 28 masu lafiya, gram 60 kowace rana sha'irƙara yawan ƙwayoyin cuta masu amfani a cikin hanji wanda zai iya taimakawa wajen rage kumburi da inganta ma'aunin sukari na jini.
Sha'ir yana taimakawa rage nauyi
Saboda jikin dan adam ba zai iya narkar da fiber ba, abinci mai yawan fiber yana kara darajar abinci mai gina jiki ba tare da kara kuzari ba. Wannan abinci mai yawan fiber yana da amfani ga mutanen da ke ƙoƙarin rasa nauyi.
A cikin karatu guda biyu, karin kumallo sha'ir Mutanen da suka ci abinci sun sami ƙarancin yunwa a abincin rana kuma sun rage cin abinci a baya.
Wani bincike ya gano nau'in da ke da girma musamman a cikin fiber beta-glucan. sha'ir beraye sun ciyar da abincin da ya ƙunshi ƙarancin beta-glucan sha'ir Sun ci ƙasa da 19% fiye da waɗanda aka ciyar Ya ƙunshi mafi girman beta-glucan sha'ir Dabbobin da suka ci ta sun yi nauyi.
sha'ir, hormone mai alhakin jin yunwa karbashine rage matakin
Yana taimakawa rage cholesterol
Wasu karatu cin sha'ir An nuna cewa yana da tasiri mai amfani akan cholesterol.
high a cikin fiber mai narkewa da sha'ir An nuna shi don rage jimlar cholesterol da "mara kyau" LDL cholesterol da 5-10%.
A cikin binciken mako biyar na maza 18 masu yawan cholesterol. sha'ir Cin abincin da ya ƙunshi aidin ya saukar da jimillar cholesterol da kashi 20 cikin ɗari, ya rage “mara kyau” LDL cholesterol da kashi 24%, kuma ya ƙara “mai kyau” HDL cholesterol da kashi 18%.
A wani binciken kuma a cikin maza 44 masu yawan cholesterol, shinkafa da sha'irYin amfani da cakuda zucchini yana saukar da "mummunan" LDL cholesterol idan aka kwatanta da ƙungiyar kulawa da ta ci shinkafa kadai, kuma mai cikirage shi.
Yana da amfani ga lafiyar ƙashi da hakora
sha'irYa ƙunshi yawancin bitamin da ma'adanai masu mahimmanci, kamar su phosphorous, manganese, calcium da jan karfe. Duk waɗannan abubuwan gina jiki suna da mahimmanci don kiyaye ƙasusuwa da hakora lafiya.
Ruwan sha'ir yana da yawa a cikin calcium kuma yana ɗauke da calcium sau 11 fiye da madara. Wannan yana taimakawa wajen kiyaye lafiyar gaba ɗaya da ƙarfin ƙasusuwa da hakora.
Masana kimiyya sun ce shan ruwan sha'ir na taimakawa wajen hana ciwon kashi. Maiyuwa ba zai iya warkar da kashi gaba ɗaya ba, amma ruwan sha'ir yana taimakawa wajen magance alamun da ke tattare da shi kuma yana rage haɗarin haɓaka ƙasusuwa.
Yana hana gallstones
sha'irAn san shi don hana samuwar gallstone a cikin mata sosai yadda ya kamata. Domin yana da wadata a cikin fiber, yana rage fitar da bile acid, ta haka ne ya kara fahimtar insulin da rage matakin triglycerides a cikin jiki.
An san cewa matan da ke cin abinci mai yawan fiber suna da ƙananan haɗarin kamuwa da gallstone idan aka kwatanta da waɗanda ba sa cin fiber.
sha'irAn san yana hana tsakuwar koda da kuma tallafawa lafiyar koda ta hanyar tsaftacewa da lalata koda, amma babu wani kwakkwaran bincike da zai goyi bayan wannan magana.
Yana ƙarfafa rigakafi
sha'irYa ƙunshi beta-glucan, nau'in fiber mai arzikin antioxidants. Har ila yau, ya ƙunshi adadin bitamin C mai yawa, sinadarai da aka sani don ƙarfafa tsarin rigakafi. A kai a kai don cinye sha'ir Yana taimakawa wajen hanzarta warkar da raunuka kuma yana taimakawa jiki tsayayya da mura da mura.
Lokacin da aka sha tare da maganin rigakafi, sha'ir yana inganta aikin da tasiri na miyagun ƙwayoyi.
Yana kare kariya daga atherosclerosis
Atherosclerosis wani yanayi ne wanda ganuwar arteries ke kunkuntar saboda tarin plaque (kamar abinci mai kitse da cholesterol) a kusa da bango. Wannan yana daya daga cikin manyan abubuwan da ke haifar da bugun zuciya.
sha'irZai iya taimakawa ta hanyar samar da hadadden bitamin B wanda ke rage cholesterol da matakan lipid a cikin jiki.
Wani bincike na 2002 a Taiwan yayi bincike game da tasirin ganyen sha'ir akan zomaye tare da atherosclerosis. Sakamakon ya nuna cewa antioxidant da hypolipidemic Properties na sha'ir cire ganye suna da amfani sosai a cikin rigakafi da kuma kula da cututtuka na zuciya da jijiyoyin jini ciki har da atherosclerosis.
Yana hana kamuwa da cutar yoyon fitsari
sha'irYana kiyaye tsarin fitsari lafiya ta hanyar hana kamuwa da cutar yoyon fitsari (UTI). Yana iya zama mai ƙarfi diuretic lokacin cinyewa a cikin nau'in ruwan sha'ir.
Amfanin Sha'ir Ga Fata
Yana da kayan warkarwa
sha'irdake cikin zincyana taimakawa wajen warkar da fata da gyara raunuka, idan akwai.
Yana inganta elasticity na fata
Kasancewar selenium mai yawa yana taimakawa wajen kula da elasticity na fata, yana kula da sautinsa kuma yana hana lalacewa mai lalacewa. selenium Hakanan yana da mahimmanci ga aikin da ya dace na pancreas, zuciya da tsarin rigakafi.
Yana haskaka sautin fata
sha'iryana da anti-mai kumburi Properties. Idan aka shafa ruwan sha'ir a fata, yana rage kurajen fuska da kuma yaki da ciwon fata. sha'ir Hakanan yana iya haskaka sautin fata ta hanyar yin aiki azaman mai cirewa mai laushi da sarrafa fitar da mai.
Moisturizes fata
A matsayin kari na abinci na makonni 8 a Koriya sha'ir kuma an gudanar da bincike don kimanta tasirin hydration na waken soya.
A ƙarshen lokacin, an lura da karuwa mai yawa a cikin matakan hydration a kan fuskokin mahalarta da hannayensu. An yi iƙirarin wannan haɓakar ƙoshin fata yana jinkirta tsufa.
Yana maganin toshe pores
Shan ruwan sha'ir a kai a kai yana taimakawa wajen rage yawan kurajen fuska. Hakanan zaka iya shafa ruwan sha'ir a saman. Sha'ir yana dauke da azelaic acid, wanda ke aiki a matsayin wakili na anti-inflammatory don yaki da kuraje da kuma magance toshe pores.
Menene Illolin Sha'ir?
Gabaɗaya kowa zai iya cinye hatsi gabaɗaya, amma wasu mutane sha'irWataƙila ya buƙaci nisantarsa.
Na farko, shi ne dukan hatsi da ke dauke da alkama, kamar alkama da hatsin rai. Domin, cutar celiac Bai dace da waɗanda ke da alkama ko alkama ba.
Bugu da kari, sha'irya ƙunshi gajerun ƙwayoyin carbohydrates da ake kira fructans, nau'in fiber mai ƙima. Fructans na iya haifar da gas da kumburi a cikin mutanen da ke fama da ciwon hanji (IBS) ko wasu cututtuka na narkewa.
Don haka, idan kuna da IBS ko tsarin narkewar abinci mai mahimmanci, sha'irKuna da matsala cinye shi.
A ƙarshe, tunda sha'ir yana da tasiri mai ƙarfi akan matakan sukari na jini, idan kuna da ciwon sukari kuma kuna shan magungunan rage sukarin jini ko insulin, sha'ir Dole ne ku yi hankali yayin cin abinci.
Menene Shayin Sha'ir, Yaya ake yinsa?
shayin sha'irsanannen abin sha ne na Gabashin Asiya wanda aka yi da gasasshiyar sha'ir. Ana amfani da shi sosai a Japan, Koriya ta Kudu, Taiwan da China.
Ana yi masa hidima duka mai zafi da sanyi, yana da ɗan ƙaramin amber kuma yana ɗan ɗaci. a cikin magungunan gargajiya na kasar Sin shayin sha'ir An yi amfani dashi don zawo, gajiya, da kumburi.
sha'irhatsi ne mai dauke da alkama. busassun hatsin sha'irAna amfani da shi kamar sauran hatsi masu yawa - niƙa don yin gari, dafa shi gaba ɗaya, ko ƙarawa a cikin miya da kayan lambu. Ana kuma amfani da shi wajen yin shayi.
shayin sha'ir, gasasshe hatsin sha'irAna yin ta ne ta hanyar dafa naman sa a cikin ruwan zafi amma ba gasasshen ba. sha'ir Ana samun buhunan shayi mai ɗauke da shayi da aka riga aka yi a cikin ƙasashen gabashin Asiya.
sha'irYana da wadata a cikin bitamin B da ma'adanai baƙin ƙarfe, zinc da manganese, amma nawa ake amfani da waɗannan sinadarai yayin aikin noma? shayin sha'irba a bayyana ba.
A al'adance shayin sha'irBa a zaƙi, ko da yake ana iya ƙara madara ko kirim a ciki. Hakazalika, a Koriya ta Kudu, wani lokaci ana hada shayi da gasasshen shayin masara don ƙara zaƙi. Har ila yau, an zuba shi da sukari a kasashen Asiya a yau. shayin sha'ir Hakanan zaka iya samun samfurori.
Amfanin Shayin Sha'ir
Maganin gargajiya don magance gudawa, gajiya da kumburi shayin sha'ir ya yi amfani.
low a cikin adadin kuzari
shayin sha'ir da gaske kalori free. Dangane da ƙarfin abin sha, yana iya ƙunsar alamun adadin kuzari da carbohydrates.
Saboda haka, yana da lafiya kuma mai dadi madadin ruwa, musamman ma idan kuna ƙoƙarin rasa nauyi - idan kun sha shi a fili ba tare da ƙara madara, kirim ko kayan zaki ba.
Mai arziki a cikin antioxidants
shayin sha'ir Yana da arziki a cikin antioxidants.
Antioxidants sune mahadi na shuka waɗanda ke taimakawa hana lalacewar sel kyauta. Free radicals kwayoyin cuta ne masu cutarwa wadanda zasu iya haifar da kumburi da kuma kara yawan aiki na salula idan sun taru a jikinmu.
shayin sha'irAn gano nau'ikan antioxidants, ciki har da chlorogenic da acid vanillic, waɗanda za su iya taimakawa sarrafa nauyi ta hanyar ƙara yawan kitsen jikinmu yana ƙonewa yayin hutawa. Wadannan antioxidants kuma suna yin tasirin anti-mai kumburi.
shayin sha'ir antioxidant mai ƙarfi wanda kuma zai iya inganta lafiyar zuciya, hawan jini, da lafiyar kwakwalwa. quercetin shine tushen.
Maiyuwa yana da kaddarorin maganin ciwon daji
Cikakken hatsi mai wadatar antioxidant sha'irmai yuwuwa yana ba da fa'idodin rigakafin ciwon daji.
Wani bincike da aka yi kan noman sha'ir a yanki da kuma mutuwar cutar daji a kasar Sin, ya nuna cewa, raguwar noman sha'ir da amfani da shi, yana kara yawan mutuwar cutar daji. Duk da haka, wannan yana da ƙananan sha'ir Ba yana nufin abin ya jawo ba.
Bayan haka, shayin sha'irAna buƙatar ƙarin nazarin ɗan adam akan yuwuwar amfanin rigakafin cutar kansa
Illolin Shayin Sha'ir
Duk da yuwuwar amfanin rigakafin cutar kansa, shayin sha'irya ƙunshi wani abu mai yuwuwar cutar kansa da ake kira acrylamide.
Kodayake nazarin ya nuna sakamakon gauraye, bincike yana ci gaba da gudana don ƙarin fahimtar tasirin lafiyar acrylamide.
Wani bincike-bincike ya gano cewa cin abinci na acrylamide ba shi da alaƙa da haɗarin cututtukan daji na yau da kullun. Wani binciken kuma ya nuna haɗarin kamuwa da cutar kansar launin fata da na pancreatic tare da yawan cin abinci na acrylamide tsakanin wasu ƙananan ƙungiyoyi.
Sha'ir daga buhunan shayi da gasassu kaɗan sha'irAna fitar da ƙarin acrylamide fiye da Sabili da haka, don rage girman acrylamide a cikin shayi, kafin a sha shi. sha'irGasa shi da kanka zuwa zurfin, launin ruwan kasa mai duhu.
Haka kuma, idan kuna shan shayi akai-akai, ya kamata ku iyakance yawan adadin sukari da kirim da za ku ƙara don abin sha ya rage yawan adadin kuzari da ba dole ba, ƙara mai da sukari.
Bugu da kari, sha'ir Ga mutanen da ke kan abinci marar yisti ko hatsi, kamar yadda hatsi ne mai ɗauke da alkama shayin sha'ir bai dace ba.
A sakamakon haka;
sha'irYa ƙunshi fiber, musamman beta-glucan, wanda zai iya rage cholesterol da matakan sukari na jini. Yana kuma taimakawa wajen rage kiba da narkewar abinci. Dukan hatsi, hulled sha'irYa fi gina jiki fiye da taceccen sha'ir.
Sha'ir sha'ir sanannen abin sha ne da ake sha a ƙasashen Gabashin Asiya. Yana da wasu aikace-aikace a cikin magungunan gargajiya amma kuma ana amfani dashi sosai azaman abin sha na yau da kullun.
Gabaɗaya ba shi da kalori, mai wadatar antioxidants, kuma yana da wasu fa'idodin rigakafin ciwon daji.
