Shinkafa ita ce hatsi iri-iri da mutane a duniya ke cinyewa. Yana aiki a matsayin abinci mai mahimmanci ga mutane da yawa, musamman waɗanda ke zaune a Asiya.
Shinkafa na iya zuwa da launuka daban-daban, siffofi da girma dabam, amma mafi mashahuri ita ce shinkafa fari da ruwan kasa.
Farar shinkafa ita ce nau'in da aka fi amfani da ita, amma ana ɗaukar shinkafar launin ruwan kasa zaɓi mafi koshin lafiya.
Menene Farar Shinkafa?
farar shinkafawani nau'in hatsi ne mai ladabi wanda aka niƙa kuma an sarrafa shi don cire bran da ainihin hatsi, yana taimakawa masana'antun rage farashi da kuma tsawaita rayuwar samfurori.
Duk da haka, yawancin abubuwan gina jiki suna ɓacewa yayin aikin niƙa, kuma yawanci ana cire shinkafa daga fiber, manganese, magnesium, selenium, da phosphorus.
Menene Rice Brown?
launin ruwan kasa shinkafaYa ƙunshi fiber da furotin, da kuma bitamin da ma'adanai don daidaita carbohydrates.
Binciken kimiya ya nuna cewa shinkafa mai ruwan kasa na iya rage hadarin kamuwa da ciwon suga da matsalolin zuciya.
Menene Bambanci Tsakanin Brown da Farar Shinkafa?
Shinkafa ta ƙunshi kusan dukkanin carbohydrates, tare da ƙaramin adadinfurotin Ya ƙunshi kusan babu mai.
Brown shinkafa ne cikakken abinci. Wannan yana nufin cewa ya ƙunshi dukkan sassa na hatsi (fibrous bran, sinadirai germ da endosperm).
An cire farar shinkafa daga bran da kwayoyin cuta, wadanda sune mafi yawan sassan hatsi. 'Yan sinadirai kaɗan ne suka rage a cikin farar shinkafa; Don haka, ana ganin shinkafar launin ruwan kasa tana da lafiya fiye da farar shinkafa.
Brown shinkafa ya fi girma a cikin fiber, bitamin, da ma'adanai
Shinkafa mai launin ruwan kasa tana da matukar fa'ida akan farar shinkafa ta fuskar abinci mai gina jiki. shinkafa Brown ya ƙunshi ƙarin fiber da antioxidants, da kuma mafi mahimmancin bitamin da ma'adanai.
Farar shinkafa itace tushen adadin kuzari da carbohydrates da ke da ƴan abubuwan gina jiki. Giram 100 na dafaffen shinkafa mai ruwan kasa yana samar da gram 1.8 na fiber, yayin da gram 100 na farar shinkafa ke samar da gram 0.4 na fiber kawai.
Teburin da ke ƙasa yana kwatanta shinkafa fari da launin ruwan kasa:
brunette (RDI)
Fari (RDI)
Thiamin
%6
%1
niacin
% 8
% 2
Vitamin B6
% 7
% 5
Manganisanci
% 45
% 24
magnesium
% 11
% 3
phosphorus
% 8
% 4
Demir
% 2
% 1
tutiya
% 4
% 3
Shinkafar launin ruwan kasa ta ƙunshi abubuwan gina jiki kuma tana iya zama mafi girma a cikin arsenic
Antinutrients sune mahadi na tsire-tsire waɗanda za su iya rage ƙarfin jikinmu don sha wasu abubuwan gina jiki. Shinkafa mai launin ruwan kasa tana ƙunshe da sinadari mai gina jiki da aka sani da phytic acid ko phytate.
Hakanan yana iya ƙunsar babban adadin arsenic, sinadari mai guba.
Phytic acid
Phytic acid Yayin da yake ba da wasu fa'idodin kiwon lafiya, yana kuma rage ikon jikinmu na shan ƙarfe da zinc daga abinci.
A cikin dogon lokaci, cin phytic acid tare da yawancin abinci na iya haifar da ƙarancin ma'adinai. Koyaya, wannan ba zai yuwu ba ga mutanen da ke cin abinci iri-iri.
Arsenic
Shinkafa mai launin ruwan kasa na iya zama mafi girma a cikin wani sinadari mai guba da ake kira arsenic.
Arsenic wani ƙarfe ne mai nauyi wanda ke faruwa a yanayin yanayi amma yana ƙaruwa a wasu wurare saboda gurɓataccen yanayi. An gano adadi mai yawa a cikin shinkafa da samfuran shinkafa.
Arsenic yana da guba. Yin amfani da dogon lokaci yana ƙara haɗarin cututtuka na yau da kullun kamar ciwon daji, cututtukan zuciya da nau'in ciwon sukari na 2.
Shinkafa mai launin ruwan kasa tana da kyau a cikin arsenic fiye da farar shinkafa. Duk da haka, wannan ba matsala ba ne idan kuna cin shinkafa tare da nau'in sinadirai iri-iri. ƴan abinci a kowane mako ya wadatar.
Idan shinkafa babban bangare ne na abincin ku, yakamata ku rage yawan abun ciki na arsenic.
Yana shafar sukarin jini da haɗarin ciwon sukari
Shinkafa mai launin ruwan kasa tana da sinadarin magnesium da fiber, dukkansu suna taimakawa wajen sarrafa matakan sukarin jini.
Bincike ya nuna cewa cin hatsi akai-akai kamar shinkafa mai launin ruwan kasa yana taimakawa rage yawan sukari a cikin jini kuma yana rage haɗarin kamuwa da ciwon sukari na 2.
A cikin binciken daya, matan da suka ci hatsi akai-akai suna da ƙarancin haɗarin ciwon sukari 2.9% fiye da waɗanda suka ci ƙaramin adadin hatsi.
An bayyana cewa, maye gurbin farar shinkafa kawai da launin ruwan kasa yana rage yawan sukari a cikin jini da kuma rage hadarin kamuwa da ciwon sukari na 2.
A gefe guda kuma, yawan shan farar shinkafa yana ƙara haɗarin kamuwa da ciwon sukari.
Wannan na iya zama saboda babban ma'aunin glycemic (GI), wanda ke auna yadda sauri yake haɓaka sukarin jini.
Shinkafar Brown tana da GI mai nauyin 50, farar shinkafa kuma GI mai 89, ma'ana farar shinkafa tana kara yawan sukarin jini cikin sauri.
Cin abinci mai yawan GI yana da alaƙa da yanayin kiwon lafiya da yawa, gami da nau'in ciwon sukari na 2.
Tasirin Lafiyar Farin Shinkafa Da Brown
Farar shinkafa da launin ruwan kasa na iya shafar sauran fannonin lafiya daban kuma. Wannan ya haɗa da haɗarin cututtukan zuciya, matakan antioxidant, da sarrafa nauyi.
abubuwan haɗari na cututtukan zuciya
Shinkafa mai launin ruwan kasa tana dauke da lignans, sinadaran shuka wadanda ke taimakawa kariya daga cututtukan zuciya.
An bayyana lignans don rage yawan kitsen da ke cikin jini, rage hawan jini da kuma rage kumburi a cikin arteries.
Nazarin ya nuna cewa shan shinkafa mai ruwan kasa yana taimakawa rage yawan haɗarin cututtukan zuciya.
Binciken bincike na 45 ya gano cewa mutanen da suka ci mafi yawan hatsi, ciki har da shinkafa mai launin ruwan kasa, suna da 16-21% ƙananan haɗarin cututtukan zuciya fiye da mutanen da suka ci mafi ƙarancin hatsi.
Wani bincike da aka yi na maza da mata 285.000 ya gano cewa cin abinci mai matsakaicin nau'i 2.5 na kayan abinci na yau da kullun na iya rage haɗarin cututtukan zuciya da kusan 25%.
Dukan hatsi kamar shinkafa mai launin ruwan kasa na iya rage duka da LDL ("mara kyau") cholesterol. An danganta shinkafa launin ruwan kasa da karuwa a cikin HDL ("mai kyau") cholesterol.
karfin antioxidant
Bran shinkafa mai launin ruwan kasa ya ƙunshi yawancin antioxidants masu ƙarfi.
Nazarin ya nuna cewa saboda matakan maganin antioxidant, dukan hatsi kamar shinkafa mai launin ruwan kasa na taimakawa wajen hana cututtuka masu tsanani kamar cututtukan zuciya, ciwon daji, da kuma nau'in ciwon sukari na 2.
Har ila yau, bincike ya nuna cewa shinkafar ruwan kasa tana taimakawa wajen kara yawan sinadarin antioxidant na jini a cikin mata masu kiba.
Bugu da kari, wani binciken dabbobi na baya-bayan nan ya nuna cewa cin farar shinkafa na iya rage matakan antioxidant na jini a cikin masu fama da ciwon sukari na 2.
sarrafa nauyi
Yin amfani da shinkafa launin ruwan kasa maimakon fari na iya rage kiba sosai, ma'aunin jiki (BMI), da kugu da kewayen kugu.
Ɗaya daga cikin binciken ya tattara bayanai akan manya 29.683 da yara 15.280. Masu binciken sun gano cewa wadanda suka ci karin hatsi suna da karancin nauyin jiki.
A wani binciken kuma, masu bincike sun bi mata fiye da 12 a cikin shekaru 74.000 kuma sun tabbatar da cewa matan da suka ci abinci akai-akai suna da nauyi fiye da matan da suka ci ƙananan hatsi.
Bugu da kari, gwajin da aka yi na mata masu kiba 40 da aka yi bazuwar ya gano cewa shinkafa mai ruwan kasa ta rage nauyi da girman kugu idan aka kwatanta da farar shinkafa.
Farar shinkafa ko launin ruwan kasa?
shinkafa Brown shine mafi kyawun zaɓi dangane da ingancin abinci mai gina jiki da fa'idodin kiwon lafiya. Amma duka nau'ikan shinkafa guda biyu na iya zama wani ɓangare na abinci mai kyau.
A sakamakon haka;
Akwai ’yan banbance-banbance tsakanin shinkafar launin ruwan kasa da farar shinkafa, tun daga yadda ake sarrafa kowacce da samar da ita.
Brown shinkafa ya ƙunshi dukkan sassa uku na ƙwayar cuta, yayin da ake niƙa farar shinkafa don cire bran da ɓangaren litattafan almara, barin endosperm kawai.
Wannan yana haifar da ƴan mahimmin bambance-bambance a cikin bayanin sinadirai na farar shinkafa da launin ruwan kasa. Bugu da ƙari, kasancewa mafi girma a cikin fiber, shinkafa mai launin ruwan kasa yana da nau'i mai yawa na micronutrients, ciki har da manganese, magnesium da selenium.
Ita kuwa farar shinkafa, ana yawan wadatar da ita da bitamin da ma'adanai, ma'ana ana mayar da ita cikin hatsi yayin sarrafa ta. Shi ya sa farar shinkafa mai ƙarfi ta kan fi ƙarfin ƙarfe, folate, da thiamine.
Ba kamar farar shinkafa ba, shinkafa mai launin ruwan kasa ana ɗaukarsa a matsayin dukan hatsi. Dukan hatsi na iya karewa daga yanayi na yau da kullun kamar cututtukan zuciya, kansa, da ciwon sukari.
