Gero, "Poaceae" hatsi na iyali hatsi ne. Ana amfani da shi sosai a ƙasashe kamar Afirka da Asiya.
Ko da yake yana kama da iri, bayanin gina jiki na gero, kwatankwacin na dawa da sauran hatsi. Ana cinye shi cikin shahara saboda ba shi da alkama kuma yana da furotin mai yawa, fiber da abun ciki na antioxidant.
Menene Gero?
Gerohatsi ne cikakke wanda ya wanzu tsawon dubban shekaru kuma mutane da yawa a duniya suna cinyewa. GeroIta ce babbar hatsi a Indiya kuma ana amfani da ita a China, Kudancin Amirka, Rasha da Himalayas.
GeroYana da matukar dacewa - ana iya amfani dashi ga komai daga gefen jita-jita zuwa kayan zaki. Har ma ana haɗe shi a wasu wuraren kuma a sha shi azaman abin sha.
Gerozai iya zama fari, launin toka, rawaya ko ja. Hakanan ana shuka shi azaman abinci mai yawan fiber ga shanu, dabbobi da tsuntsaye.
Halaye da ire-iren Gero
GeroKaramin hatsi ne da ake nomawa a Indiya, Najeriya, da sauran kasashen Asiya da Afirka.
Yana da fa'idodi da yawa akan sauran amfanin gona, gami da fari da juriya na kwari.
Hakanan yana iya girma a cikin yanayi mai tsauri da ƙasa mara kyau. Waɗannan fa'idodin sun samo asali ne saboda tsarin halittar halittarsa da gyaran jiki - alal misali, ƙaramin girmansa da taurinsa.
tum irin geroKawo Kodayake suna cikin iyali, sun bambanta da launi, kamanni da nau'in.
gero lu'u-lu'uIta ce nau'in da aka fi samarwa don amfanin ɗan adam. Duk da haka, kowane nau'i yana da ƙimar sinadirai masu yawa da fa'idodin kiwon lafiya.
Darajar Gero Na Gina Jiki
Kamar yawancin hatsi, gero Hakanan yana da sitaci - ma'ana yana da wadatar carbohydrates. Ya ƙunshi wasu bitamin da ma'adanai.
174 gram abun ciki mai gina jiki na gero dafaffe shine kamar haka:
Gero, Yana bayar da mafi mahimmancin amino acid fiye da sauran hatsi. Wadannan mahadi su ne tubalan gina jiki.
GeroYana da mahimmancin hatsi saboda babban abun ciki na sinadirai na musamman. Duk wannan hatsi yana da yawan sitaci, bitamin B, calcium, iron, potassium, zinc, magnesium da fats.
Bugu da kari, wannan muhimmin hatsi na samar da sinadarin fiber mai yawa, wanda ke ba da gudummawa ga fa'idar lafiyarsa.
Menene Amfanin Gero?
Mai arziki a cikin antioxidants
GeroYana da arziki a cikin mahadi phenolic, musamman ferulic acid da catechins. Wadannan kwayoyin suna aiki azaman antioxidants don kare jiki daga damuwa mai cutarwa.
Bincike a cikin mice ya nuna cewa ferulic acid yana hanzarta warkar da raunuka kuma yana taimakawa kare fata.
Catechins, a gefe guda, suna ɗaure ƙarfe masu nauyi a cikin jini don hana gubar ƙarfe.
Yana taimakawa sarrafa matakan sukari na jini
GeroYana da wadata a cikin fiber da polysaccharides marasa sitaci, waɗanda carbohydrates ne marasa narkewa waɗanda ke taimakawa sarrafa matakan sukari na jini.
Wannan hatsi kuma yana da ƙarancin glycemic index (GI), ma'ana baya haɓaka matakan sukari na jini.
Don haka, mutanen da ke da ciwon sukari suna iya cin shi lafiya.
Yana taimakawa rage cholesterol
GeroYa ƙunshi fiber mai narkewa, wanda ke samar da wani abu mai ɗaci a cikin hanji. Wannan tarko mai mai kuma yana taimakawa rage matakan cholesterol.
Nazarin beraye 24, gero gano cewa waɗanda aka ciyar da slurry sun rage matakan triglyceride sosai idan aka kwatanta da ƙungiyar kulawa.
Hakanan, furotin gero Yana iya taimakawa rage cholesterol.
Yana iya samun tasirin anti-cancer
Baya ga tasirin antioxidant da antidiabetic, geroYana iya samun tasirin anticancer. Bincike na baya-bayan nan ya nuna cewa sunadaran gero na iya hana ci gaban sel masu cutar kansa a cikin kyallen takarda daban-daban.
GeroPhytochemicals samu a cikin phytochemicals sun nuna antiproliferative effects a kan ciwon daji Kwayoyin a cikin hanji, nono da hanta ba tare da lalata kewaye al'ada Kwayoyin.
Acid phenolic antioxidant da anthocyanidins magani ne mai ban sha'awa ga yawancin cututtukan daji. Karin bincike a wannan fannin geroiya ba da ƙarin bayani game da anticancer Properties na
Ta hanyar daidaita hanyoyin narkewar abinci, yana kuma inganta riƙewar ku na gina jiki kuma yana rage yuwuwar kamuwa da cututtukan ciki mai tsanani kamar ciwon ciki.
Narkewa akai-akai da kuma kawar da sharar gida suna taimakawa wajen inganta lafiyar koda, hanta da tsarin garkuwar jiki saboda waɗannan tsarin gabobin suna da alaƙa da ayyukan rayuwa na jiki.
Yana da lafiya ga yara da mata masu juna biyu
Gero Yana da amfani ga yara da mata masu juna biyu kamar yadda ya ƙunshi ma'adanai kamar fiber, protein, bitamin, calcium da baƙin ƙarfe.
dafaffen geroAna iya ciyar da ita azaman abincin ƙoshin lafiya, musamman ga yara masu tamowa. Carbohydrates, mahimman fatty acids da calcium suna ba yara ƙarfi da rigakafi da suke buƙata yayin da suke girma.
yana ƙarfafa ƙasusuwa
gero yatsa ya ƙunshi babban adadin calcium (gram 100 na gero ya ƙunshi 350 MG). alliIta ce mafi mahimmancin ma'adinai da ke ƙarfafa ƙasusuwan mu.
Saboda haka geroYana da kyakkyawan tushen calcium ga yara masu girma da tsofaffi masu saurin kamuwa da osteoporosis.
Yana rage saurin tsufa
hatsin geroYana da wadata a cikin antioxidants da phenolics, waɗanda ke da mahimmanci ga lafiya, tsufa da ciwo na rayuwa.
cire geroya nuna aikin hana haɗin gwiwar glycation da collagen, wanda ke haifar da tsufa na fata. A cikin kariya daga tsufa geroyana da m amfanin.
Gluten furotin ne da ake samu ta halitta a cikin hatsi kamar alkama, sha'ir da hatsin rai.
Mutanen da ke fama da cutar celiac ko rashin haƙuri ya kamata su guje wa shi saboda yana haifar da cututtuka masu lahani irin su gudawa da malabsorption na gina jiki.
Gero yana raunana?
Kiba shine babban abin da ke haifar da cututtuka daban-daban na rayuwa. Abinci yana taka muhimmiyar rawa wajen sarrafa kiba. Ayyukan motsa jiki na yau da kullum tare da ƙananan ƙwayoyin cuta da ƙananan fiber na iya rage nauyin jiki zuwa wani matsayi.
GeroYin amfani da hatsi gabaɗaya irin su , shinkafa mai launin ruwan kasa, alkama gabaɗaya, hatsi, sha'ir, dawa yana da tasiri mai ban mamaki akan ma'aunin jiki na mutane masu kiba.
Cin kusan nau'i 3 na dukan hatsi a rana yana iya rage yawan kitse, inganta microbiota (kyakkyawan kwayoyin cuta), da kuma taimaka maka jin zafi da motsa jiki.
Don shirya, ƙara kofuna 1 (174 ml) na ruwa ko broth a kowace kofin 2 (gram 480) na ɗanyen gero. Ku kawo zuwa tafasa kuma dafa don minti 20.
Ka tuna a jiƙa na dare kafin dafa abinci don rage abubuwan da ke cikin sinadirai. Hakanan zaka iya soya shi a cikin kwanon rufi kafin dafa abinci don ƙara dandano.
GeroAna kuma sayar da shi a matsayin gari.
A gaskiya ma, bincike ya nuna cewa yin gasa tare da garin gero yana inganta yanayin sinadirai ta hanyar haɓaka abun ciki na antioxidant.
Bugu da ƙari, ana sarrafa wannan hatsi don yin kayan ciye-ciye, taliya, da abubuwan sha na probiotic marasa kiwo. A gaskiya, gero fermentedYana aiki azaman probiotic na halitta ta hanyar samar da ƙwayoyin cuta masu rai waɗanda ke amfanar lafiya.
Menene Illar Gero?
Gero Duk da dimbin fa’idojin da ke tattare da ita, tana kuma kunshe da sinadaran da ke hana abinci mai gina jiki, wadanda su ne sinadarai da ke hana ko rage karfin jikinmu na shan wasu sinadarai.
Daya daga cikin wadannan mahadiphytic acidMotoci Yana hana amfani da potassium, calcium, iron, zinc da magnesium.
Sauran anti-nutrients da ake kira goitrogenic polyphenols kuma na iya lalata aikin thyroid. Duk da haka, wannan tasirin yana haɗuwa ne kawai tare da yawan amfani da polyphenol.
na gero Ana iya rage yawan abubuwan da ke cikin sinadarai ta hanyar jiƙa dare ɗaya, a wanke kafin a dafa abinci.
A sakamakon haka;
Gero Yana da cikakken hatsi, yana dauke da antioxidants da muhimman abubuwan gina jiki. Yana da fa'idodin kiwon lafiya da yawa, kamar taimakawa wajen rage sukarin jini da matakan cholesterol.
Bugu da ƙari, ba shi da alkama, yana mai da shi babban zaɓi ga mutanen da ke fama da cutar celiac ko rashin haƙuri.
