Menene mafi mahimmanci kuma mafi kyawun hatsi ga lafiya?

Menene mafi mahimmanci kuma mafi kyawun hatsi ga lafiya?

Dukan hatsi sun ƙunshi sassa uku na shuka alkama: bran, germ da endosperm, waɗanda ke ɗauke da muhimman sinadirai, kamar antioxidants, furotin, fiber da bitamin B.

Dukan hatsi suna ba da gudummawa mai mahimmanci na fiber ga abinci, abinci mai gina jiki wanda da yawa ba sa cinyewa a kullum. Fiber yana taimakawa wajen narkewar abinci kuma yana taka rawa wajen hana cututtuka masu tsanani, kamar yadda aka buga a gidan yanar gizon shirin Today, wanda cibiyar sadarwa ta Amurka NBC ta watsa. Masana sun ba da shawarar a ci aƙalla abinci guda uku na dukan hatsi kowace rana. Amma akwai zaɓuɓɓuka da yawa a wajen cin gurasar alkama, kamar haka:
• Amaranth
• sha'ir
Brown shinkafa
• Bakar shinkafa
• baƙar alkama
• Bulgur
• Freekeh
• Gero
• hatsi
• Quinoa
• Masara
• Dawa
• tiff
• Dakakken alkama

Lafiyayyan hatsi duka

Yana da kusan ba zai yiwu a kira cikakken hatsi ɗaya mafi koshin lafiya ba. Amma idan akwai buƙatar zaɓar ɗaya, ana iya ɗaukar hatsi a matsayin mafi kyawun hatsi. Kamar sauran hatsi masu yawa, hatsi suna da wadata a cikin fiber da furotin, kuma suna da araha, mai yawa, da sauƙi.

Oats ne a saman jerin

Akwai kuma bincike da yawa kan amfanin hatsi. Musamman, hatsi sun ƙunshi fiber na musamman da ake kira beta-glucan, wanda aka danganta da rage matakan mummunan LDL cholesterol. An tabbatar da cewa hatsi na da amfani ga narkewar abinci da lafiyar hanji. Hakanan, hatsi suna haɓaka haɓakar ƙwayoyin cuta masu lafiya a cikin hanji, waɗanda ke taka rawa a cikin lafiyar narkewa, aikin tsarin rigakafi, da fahimi.

Karin furotin a amaranth

Bayan hatsi, akwai wasu nau'ikan hatsi iri-iri waɗanda ke da halaye na musamman, kamar amaranth, wanda ke ɗauke da sinadarai masu yawa, wanda aka kiyasta kusan gram 9 a kowane kofin dafaffe. Amaranth yana da kirim mai tsami, kamar porridge-kamar daidaito, kuma busasshen amaranth kuma ana iya ci azaman madadin ɗanɗano ga popcorn.

Amfanin dawa ga lafiya

Sorghum hatsi ne marar alkama wanda ke da wadataccen furotin da fiber. Har ila yau, yana da wadata a cikin maganin antioxidants, kuma bincike ya nuna cewa cin dawa yana rage wasu muhimman abubuwan da ke haifar da cututtuka masu tsanani.

Rage nauyi

Dukan hatsi sun ƙunshi sinadirai biyu waɗanda ke taimakawa tare da asarar nauyi: furotin da fiber. Protein yana taimakawa wajen haɓaka ƙwayar tsoka, yana taimakawa wajen sarrafa ci, kuma yana rage sha'awar cin abinci tsakanin abinci. Abincin da ke ɗauke da fiber ya daɗe a cikin ciki, yana ƙara jin daɗi tsakanin abinci. Wadannan sinadarai guda biyu an danganta su da asarar nauyi da kiyaye nauyi.

Ko da yake mutane da yawa suna ɗauka cewa dukan hatsi masu arziki a cikin carbohydrates suna taimakawa wajen samun nauyi, bincike ya nuna akasin haka. Wani bincike, wanda aka gudanar a cikin 2023 kuma wanda aka buga sakamakonsa a cikin mujallar BMJ, ya bayyana dangantaka tsakanin shan carbohydrate da canje-canje masu nauyi. Sakamakon ya gano cewa nau'in carbohydrates da ake amfani da su shine mafi mahimmanci don samun nauyi musamman, masu bincike sun kammala cewa maye gurbin hatsi mai tsabta tare da dukan hatsi yana da alaƙa da raguwar nauyin nauyi fiye da shekaru 24.

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