mutane da yawa, farar shinkafa yana ganin shi a matsayin zaɓi mara lafiya.
Abincin da aka sarrafa shi ne, kuma an cire ɓawonsa (rufin kariya mai ƙarfi), bran (launi na waje) da ƙwayar cuta (kwaya mai wadatar abinci). Tushen shinkafa mai launin ruwan kasa ne kawai aka cire.
Saboda haka, farar shinkafaBa ta da yawancin bitamin da ma'adanai da ake samu a cikin shinkafar launin ruwan kasa. Duk da haka, farar shinkafa Hakanan an san yana da wasu fa'idodi.
Menene Farar Shinkafa?
farar shinkafaShinkafa tare da husk, bran da ƙwayar cuta. Wannan tsari yana canza dandano da bayyanar shinkafar, yana tsawaita rayuwarta.
Ba tare da bran da tsaba ba, hatsi ya rasa kashi 25% na furotin da sauran abubuwan gina jiki guda 17.
Jama'a farar shinkafa Ɗaya daga cikin manyan dalilan da ya sa suka fi son shi ne saboda yana da dadi. Farar shinkafa tana dahuwa fiye da sauran nau'in shinkafa.
launin ruwan kasa shinkafashine dukan hatsin shinkafa. Yana da bran mai wadataccen fiber, ƙwayoyin cuta mai gina jiki, da endosperm mai arzikin carbohydrate.
A wannan bangaren, farar shinkafa Ana cire bran da ƙwayoyin cuta, ana barin endosperm kawai. Sannan ana sarrafa shi don haɓaka ɗanɗano, tsawaita rayuwa da haɓaka kayan dafa abinci.
farar shinkafaana la'akari da carbohydrates marasa amfani yayin da suke rasa babban tushen abubuwan gina jiki.
100 grams na shinkafa shinkafa, farar shinkafaYa ƙunshi fiber sau biyu da ƙarancin adadin kuzari da carbohydrates fiye da
Gabaɗaya, shinkafa mai launin ruwan kasa farar shinkafaYa ƙunshi karin bitamin da ma'adanai fiye da Bugu da ƙari, ƙarin antioxidants da muhimmanci amino acidyana da.
Dukansu shinkafa fari da launin ruwan kasa ba su da alkama kuma cutar celiac Yana da kyakkyawan zaɓi na carbohydrate ga mutanen da ke da ko ba tare da celiac gluten hankali ba.
Menene Illar Farar Shinkafa?
Babban glycemic index yana ƙara haɗarin ciwon sukari
glycemic index (GI)shine ma'auni na yadda jikinmu ke saurin juyar da carbohydrates zuwa sukari, wanda ke shiga cikin jini. Makin glycemic index ya bambanta daga 0 zuwa 100:
Ƙananan abinci na GI sun fi dacewa ga masu ciwon sukari na 2 saboda suna haifar da hawan jini a hankali amma a hankali. Babban abinci na GI na iya haifar da saurin hawa da ƙasa.
farar shinkafaGI na 64, yayin da shinkafa mai launin ruwan kasa tana da GI na 55. To, farar shinkafaCarbs a cikin shinkafa yana juyewa zuwa jini da sauri fiye da shinkafar launin ruwan kasa.
shi, farar shinkafa saboda yana ƙara haɗarin nau'in ciwon sukari na 2. Kowace shinkafa da kuke ci kowace rana yana ƙara haɗarin nau'in ciwon sukari na 2 da kashi 11%.
Nazari akai-akai farar shinkafa sun nuna cewa mutanen da ke shan barasa suna da haɗari mafi girma na ciwo na rayuwa, musamman ma mutanen Asiya.
Farar Shinkafa da Rage nauyi
farar shinkafa An rarraba shi azaman ingantaccen hatsi saboda an cire ƙwayarsa da ƙwayar cuta. Yayin da yawancin karatu ke danganta abinci tare da ingantaccen hatsi zuwa kiba da kiba, farar shinkafa Bincike akansa bai dace ba.
Misali, wasu karatu farar shinkafa Duk da yake yawancin bincike sun danganta amfani da hatsi mai ladabi, irin su itacen al'ul, don samun kiba, kitsen ciki, da kiba, wasu binciken ba su sami wata ƙungiya ba.
Hakanan, farar shinkafa An nuna cewa yana samar da rage kiba a kasashen da ake shansa da yawa, musamman a kasashen da ake ci a kullum. Duk da haka, an bayyana cewa cin abinci gaba ɗaya kamar shinkafa mai launin ruwan kasa ya fi taimakawa wajen rage nauyi.
Shinkafa Brown shine mafi kyawun zaɓi don asarar nauyi saboda yana da abinci mai gina jiki, yana ƙunshe da ƙarin fiber kuma yana ba da antioxidants masu yaƙi da cuta.
Menene Amfanin Farar Shinkafa?
Yana da sauƙin narkewa
Ana ba da shawarar abinci mai ƙarancin fiber don matsalolin narkewa. Abincin ƙananan fiber yana ba da damar tsarin narkewa don hutawa, rage yawan aikin sa.
Wadannan abincin na iya sauƙaƙa alamun damuwa na cutar Crohn, ulcerative colitis, cututtukan hanji mai kumburi, da sauran cututtuka na narkewa.
ƙwannafi, tashin zuciya da kuma manya waɗanda suka yi amai ko kuma sun sami hanyoyin likita waɗanda ke shafar tsarin narkewar abinci kuma suna iya amfana daga rage cin abinci mai ƙarancin fiber.
farar shinkafa, ana ba da shawarar a cikin waɗannan yanayi saboda yana da ƙarancin fiber kuma yana da sauƙin narkewa.
Ya Kamata Ku Ci Farar Shinkafa?
farar shinkafa a wasu lokuta ana iya amfani dashi a matsayin mafi kyawun madadin shinkafa mai launin ruwan kasa.Misali, wadatar da mata masu ciki farar shinkafaKarin folate a cikinsa yana da fa'ida.
Bugu da ƙari, manya akan rage cin abinci mai ƙarancin fiber kuma suna fuskantar tashin zuciya ko ƙwannafi farar shinkafa yana da sauƙin narkewa kuma baya haifar da bayyanar cututtuka mara kyau.
Koyaya, shinkafa launin ruwan kasa har yanzu shine mafi kyawun zaɓi. Ya ƙunshi nau'ikan bitamin, ma'adanai, amino acid masu mahimmanci da mahadi na tushen shuka.
Hakanan yana da ƙarancin glycemic index, wanda ke nufin ana canza carbohydrates da sannu a hankali zuwa sukarin jini, kamar ciwon sukari ko ciwon sukari Yana da kyakkyawan zaɓi ga marasa lafiya.
Cin farar shinkafa a matsakaici yana da lafiya.
Shin Shinkafa Da Danye ake Ci?
"Shinkafa an cinye danye?" "Shin akwai wata fa'ida ga cin danyar shinkafa?" Waɗannan su ne batutuwan da ke sha'awar shinkafa. Ga amsoshin…
Cin danyar shinkafana iya haifar da matsalolin lafiya iri-iri.
guba abinci
Cin danyar shinkafa ko mara dahuwa guba abinci yana ƙara haɗari.
Wannan saboda shinkafa Bacillus cereus ( cereus ) yana iya ɗaukar ƙwayoyin cuta masu cutarwa kamar karatu, na B. cereus ya gano cewa yana nan a kusan rabin shinkafar kasuwanci da aka gwada.
B. cereusna kowa a cikin ƙasa da danyen shinkafa Wani nau'in kwayoyin cuta ne da ke ƙazanta. Wannan kwayar cutar tana aiki a matsayin garkuwa ga danyen abinci don tsira. a gani yana haifar da spores wanda zai iya taimakawa.
Amma wadannan kwayoyin cuta ba su damu da dafaffen shinkafar ba domin yanayin zafi ya hana su yawaita. Tare da danyar shinkafa, da ba a dafa ba, da kuma adanar da ba ta dace ba, yanayin sanyi yana haifar da yaduwa.
da B.cereus Guba abinci mai alaƙa yana bayyana kansa ta hanyar bayyanar cututtuka kamar tashin zuciya, amai, ciwon ciki ko gudawa minti 15-30 bayan cin abinci.
danyen shinkafayana da mahadi da yawa waɗanda zasu iya haifar da lamuran narkewar abinci.
nau'in furotin da ke aiki azaman maganin kashe kwari na halitta lectin ya hada da. ku lectins maganin rigakafi ana kiran su ne saboda suna rage karfin jiki na sha na gina jiki.
Mutane ba za su iya narkar da lectins ba, don haka suna wucewa ta hanyar narkewar abinci ba tare da canzawa ba kuma suna iya lalata bangon hanji. Wannan yana haifar da alamomi kamar gudawa da amai. Yawanci, idan aka dafa shinkafa, yawancin waɗannan lectins suna lalata da zafi.
Sauran matsalolin lafiya
A wasu lokuta, danyen shinkafa Sha'awa na iya zama alamar rashin abinci mai gina jiki da aka sani da pica. Pica cuta ce da ke nufin sha'awar abinci ko abubuwa marasa gina jiki.
Kodayake pica ba kasafai ba ne, yana iya faruwa a tsakanin yara da mata masu juna biyu. A mafi yawan lokuta na ɗan lokaci ne amma ana iya buƙatar tallafin tunani.
Babban adadin saboda pica cin danyar shinkafa, gajiya, ciwon ciki, asarar gashi, lalacewar hakori da rashin ƙarfe anemia na iya haifar da illa kamar
Akwai amfanin cin danyar shinkafa?
cin danyar shinkafa Babu ƙarin fa'ida. Haka kuma, cin danyar shinkafaAn danganta shi da sakamako masu illa masu yawa, ciki har da lalacewar hakori, asarar gashi, ciwon ciki, da ƙarancin ƙarfe anemia.
A sakamakon haka;
farar shinkafa Duk da yake yana da mafi sarrafa hatsi da ƙarancin abinci mai gina jiki, har yanzu ba shi da kyau. Ƙananan abun ciki na fiber yana taimakawa tare da matsalolin narkewa.Duk da haka, shinkafa mai launin ruwan kasa ta fi lafiya kuma ta fi gina jiki.
Cin danyar shinkafa yana da haɗari kuma yana iya haifar da gubar abinci.
