Cereals gaba ɗaya ba abinci bane mai yawan adadin abubuwan gina jiki kuma muna yawan cin gajiyar wasu nau'ikan abinci. Duk da haka akwai wasu hatsi wadanda suke da ban sha'awa su hada a abincin mu. Wadannan, an shirya kuma an cinye su ta hanyar da ta dace, na iya ba mu yawancin bitamin da ma'adinai ban sha'awa sosai.
Daga cikin waɗannan nau'ikan hatsi 11 da za mu ɗan yi magana a kansu dalla-dalla, akwai abubuwa da yawa ga mutanen da za su iya cinye alkama kuma akwai na celiacs.
Quinoa
Haƙiƙa mun fara da ɗan kamun kama, kamar yadda quinoa ba hatsin hatsi ba ne, hatsi ne na ƙarya. Wannan abincin shine mai arziki a cikin alli, iron, phosphorus, bitamin da kuma sunadarai. Yana da ƙananan mai don haka yana da kyau ga mutanen da suka yanke shawarar cin abincin mara mai mai. Quinoa, ban da, hatsi ne mara yaudara, don mutane da ke fama da cutar celiac za su iya ɗauka kuma su amfana da dukiyar da take bayarwa.
Quinoa Yana da yawa fiye da yadda muke tsammani, don haka sanya shi cikin abincinmu mai sauƙi ne. Kar mu takaita shi ga salad, amma ana iya kara shi a cikin purees, a biredi, a cika barkono, zucchini ko dankali, da sauransu.
Wataƙila kuna iya sha'awar:
- Yadda ake wanke quinoa da fa'idodi daga abubuwan sa
- Me ya faru da quinoa? Muna gaya muku duka game da wannan abincin
- Quinoa, kaddarori da fa'idodi ga jiki
.A
A cikin wannan hatsin mun sami babban taimako na ma'adanai da sunadarai na asalin kayan lambu. Muna fuskantar wani hatsi wanda bashi da alkama, kamar quinoa, saboda haka mutane zasu iya ɗauka tare da cutar celiac.
Don shan gero, yana da kyau a toya shi don dandanon shi ya inganta. Don yin haka kawai sai ku sanya shi a cikin kwanon rufi ku motsa su gaba ɗaya don kada ya ƙone. Theara gero a cikin abincinku yadda kuka fi so.
Espelta
Sanarwa shine hatsi wanda ke ci gaba da lahani ga wasu kamar alkama. A zahiri rubutun alkama ce iri-iri. Akwai karatun da yawa waɗanda ke yaba fa'idodi, musamman idan aka kwatanta da sauran hatsi.
Wannan hatsin yana dauke da alkama, kodayake zuwa mafi ƙarancin girma fiye da sauran hatsi, don haka Ba abinci ne mai dacewa ba ga mutanen da ke fama da cutar celiac.
Wataƙila kuna iya sha'awar:
Amaranto
Muna fuskantar wani abinci wanda mutane marasa haƙuri zasu iya ɗauka. Kodayake ba sananne sosai ba, yana ba da a babban amfani da furotin zama abinci da za'ayi la'akari dashi da mutanen da suke yin wasanni sau da yawa.
Za'a iya cinye seedsa rawan ta danye a matsayin kayan maye a cikin yogurts da creams, ko kuma yin burodi ko wainar.
Buckwheat
Wannan abincin shine babban tauraruwar burodi ga mutanen da ba za su iya shan alkama ko waɗanda suka zaɓi cin ƙananan abincin carbohydrate. Anan akwai haɓakar haɓaka cikin nasarar ku.
Tare da zaka iya yin girke-girke da yawa wanda za'a yi amfani da sauran nau'ikan hatsi azaman al'ada bai dace da lafiya ba. Hakanan ana amfani dashi don yin soba (Japan noodles).
Oats
Oats suna samun ƙarin mabiya a kowace rana, saboda su yawaita yin burodi da amfani dashi a karin kumallo. Hakanan yana da kyawawan abubuwa masu ban sha'awa kamar, aikin daidaita hawan jini ko rage mummunar cholesterol.
Muna bada shawara cewa Idan ka cinye hatsi ko shirin cinye shi, shirya shi da kyau, kamar yadda muke bada shawara a mahaɗin farko a ƙasa.
Wataƙila kuna iya sha'awar:
- Oatmeal: yadda ake amfani dashi kuma me yasa
- Duk abin da oatmeal zai iya yi don lafiyar ku
- Tsayayyen sitaci Menene shi kuma menene fa'idar sa?
Brown shinkafa
Idan kanaso ka cinye karin fiber a tsarin abincinka, shinkafa mai ruwan kasa na iya zama babban abokin ka. Kamar yadda ba a yi kwalliya ba, tana adana zare fiye da farar shinkafa kuma wannan yana rage matattarar glycemic dinsa.
Dole ne a kula da shi, a cikin shirye-shiryenta, cewa yana buƙatar ƙarin lokaci don girki idan aka kwatanta da farar shinkafa.
Wataƙila kuna iya sha'awar:
- Brown shinkafa, bambance-bambance, kaddarorin da fa'idodi
- Fa'idodi na shan dukkan abinci
- Fa'idodi da rashin amfani shinkafar ruwan kasa
teff
Wannan hatsi ba kawai ƙarami bane a cikin girma amma kuma babban sananne ne ga mutane da yawa. Koyaya, wannan abincin yana samar da cikakkiyar furotin tunda tana da amino acid masu mahimmanci guda takwas. Shi ma mai arziki a cikin bitamin na B, mai matukar mahimmanci ga lafiya.
Teff baya dauke da alkama sabili da haka mutane zasu iya cinye shi rashin haƙuri da shi.
Kuna iya sanya shi cikin abincinku a karin kumallo tare da yogurt ko madara, 'ya'yan itace, a cikin ɗan burodin oatmeal, da sauransu.
Bulgur
Wannan abincin galibi mutane ne da suka yanke shawarar cin naman. Yawancin lokaci shine tauraron hamburgers da ƙwallan nama tare da kayan lambu. Shin an samo shi daga alkama sabili da haka ba za a iya cinye mutane da cutar celiac ba. Yana da iGlyananan glycemic index index.
Sha'ir
Sha'ir yana da kaso mafi girma idan aka kwatanta da sauran hatsi a cikin abubuwa masu alaƙa, antioxidants, zinc, manganese da jan ƙarfe. Sabili da haka, abinci ne da zakuyi la'akari dashi idan kuna son cin hatsi.
Gurasa suna da yawa kamar na hatsin rai, wannan yana faruwa ne saboda ƙarancin yawan alkama.
Hatsin rai
Rye gari ya kasance yana maye gurbin adadi mai yawa na ingantaccen fulawa kuma yana ba da tushe mai ƙayatarwa mai ban sha'awa. Sabili da haka, idan kuna neman madadin fuloti mai tsabta, za ku iya farawa da wannan hatsin.
Wataƙila kuna iya sha'awar:
A kowane hali, Abinda yafi dacewa shine cin abinci mai daidaitaccen abinci inda yawan amfani da sikari yake da rauni sosai ko mara kyau. Dole ne a baiwa kayan abinci na gaske kamar nama, kifi, kayan lambu da 'ya'yan itace fifiko. Kuma idan kuna da wasu tambayoyin abinci mai gina jiki da zaku iya samu, je wurin ƙwararren masani don ya jagorance ku.
Wataƙila kuna iya sha'awar:
- San bukatun abinci na mata
- Keto da Paleo suna cin abinci: bambance-bambance
- Tsayayyen sitaci Menene shi kuma menene fa'idar sa?