Karin kumallo shine abinci mafi mahimmanci a rana, don haka kace kuma nuna masanan. Sau da yawa muna juyawa zuwa abinci mara kyau don wannan abu na farko da safe kuma dole ne mu koyi cin abinci daidai.
Muna so mu fada muku game da lafiyayyen zaɓi don guji cin hatsi na masana'antu don karin kumallo, akwai bambance-bambancen bambance-bambancen ban sha'awa da ke ba mu damar kula da jikinmu kuma muke da ƙarfi da yawa a rana.
Tare da karin kumallo muke karya dare da sauri, jiki yana buƙata bitamin, ma'adanai, carbohydrates, sunadarai da dogon sauransu wanda watakila kadan daga cikinmu suka cika. A saboda wannan dalili, dole ne mu guji amfani da sauƙi da sauri, "mai sauri" abincin karin kumallo: hatsi, kek ɗin masana'antu ko wainar.
Kyakkyawan hatsi ba wani zaɓi mai lafiya ba
Idan kun kasance uwa ko uba kuma kuna da yara a gida, wataƙila kuna da kwalin hatsin da suka fi so a gida. Wadannan suna ƙunshe yawancin sugars ba a nuna ba ga kananan yara, tunda suna da tasiri kai tsaye ga ci gaban su da ci gaban su.
Mun sami wasu ƙwayoyin hatsi masu ƙoshin lafiya da yawa a kasuwa waɗanda ke ba mu damar cin abinci cikin koshin lafiya ba tare da haɗari da abincinmu ko gwajin jininmu ba.
Muna so mu fada muku irin abubuwan da ake da su a kasuwa da kuma yadda zaku iya yin hatsi na gida da kanku wanda duk dangin zasu so. Ba wai kawai tunani game da yara kanana ba, amma har ma da tunani game da guje wa yuwuwar ciwon sukari da sukari ke haifarwa.
Bambanci tsakanin dukkan hatsi da ingantattun hatsi
Tabbas kun riga kun fi sauraro ko karanta kalmar "mai ladabi"Ya zama ɗayan mafi munanan sifofi waɗanda ke iya haɗawa da abinci, kuma ba abin mamaki bane. Muna gaya muku bambance-bambance don kuyi la'akari dasu a lokacin da zaku je siyan.
da dukan hatsi ka kiyaye kwayar cutar da suran, ta hanyar sanya su kiyaye dukkan kaddarorin su, ba'a canza su ba. Wannan nau'ikan yana wucewa ta hanyar samar da matakai masu yawa: girbi, bushewa, adanawa, rarrabewa, kulawa da marufi don amfani.
Babban abubuwan dukan hatsi Su ne:
- Hatsi na shinkafa, sha'ir, hatsi, quinoa, sihiri, alkama.
- Alkama, sihiri ko gari.
- Durum alkama, masara ko fonio semolina.
- Turawa.
- Cikakken alkama, hatsin rai, sihiri ko taliyar shinkafa.
- Oat flakes da masara flakes.
Na hatsi na yau da kullun ko mai ladabi Haka ne, sun bi ta hanyar zabi da nika inda aka cire iri da bawon. Ya yi asara a cikin wannan tsari yawancin mahimman abubuwa, ma'adanai da bitamin. Wadannan hatsi su ne farin gurasa, farar shinkafa, farin gari ko taliya da aka yi da alkama.
Hatsi yana da matukar mahimmanci don lafiyarmu, amma, ya kamata mu san waɗancan waɗanda zamu zaba saboda ya dogara da samfurin da muka zaɓa zamu shanye sukari da yawa ko ƙasa da haka.
Kimanin abun ciki kusan gram 100 na kowane samfurin ana fassara zuwa:
- Alkama alkama: 13 grams.
- muesli: 6,6 grams.
- Alkama: 5,4 grams.
- Shinkafa, alkama ko flakes na sha'ir: 3,6 grams
- Masarar Masara: 2,6 grams.
- Oatmeal: 0,33 grams.
Gabaɗaya, hatsi ya ƙunshi furotin, ma'adanai kamar ƙarfe, folic acid da carbohydrates. Lokacin da muka cinye dukkan sassan hatsi, an san shi da cikakkiyar hatsi kuma shine zaɓi mafi koshin lafiya.
Zaɓuɓɓukan hatsi marasa Sugar
Shi ne ba kawai mafi kyau ga yara, masu ciwon sukari ko tsofaffi, maimakon haka, ya kamata dukkanmu mu fara cinye waɗannan lafiyayyun hatsi maimakon hatsi na masana'antu.
Amfanin hatsi yana ƙaruwa juriya na insulin tsakanin 30 da 50%, amma don cimma wannan dole ku san yadda zaku zaɓi su da kyau, zaɓi farko shinkafa launin ruwan kasa, oatmeal, alkamar alkama, ko zabin waken soya.
Waɗannan sun ƙunshi mafi yawa na fiber mai narkewa, yin glucose na jini a hankali sosai.
Koyaya, zamu sami wasu zaɓuɓɓukan lafiya waɗanda zaku iya fara cinyewa don karin kumallo:
- Amaranto: tsire-tsire ne wanda aka haifa a cikin wurare masu zafi kuma mai ma'ana sosai, tunda an girma shi azaman kayan lambu, hatsi ko shuke-shuke na ado.
- triale: gicciye ne tsakanin alkama da hatsin rai.
- Hatsin rai: Ya fito ne daga dangin alkama da sha'ir kuma ana yin gari da shi. Yana hana kamuwa da ciwon suga, yana da adadi mai yawa na magnesium kuma yana taimakawa rage kiba.
- Sha'ir: wannan hatsi yana sarrafa matakin glucose, shine tushen bitamin B kuma yana inganta yanayin zuciya.
- Oats: a zamanin yau sananne sosai, hatsi yana da wadataccen sunadarai, mai, ma'adanai, bitamin da kuma carbohydrates. Ana amfani dashi don samar da makamashi, yana rage cholesterol kuma yana daga cikin wadatattun hatsi.
- Quinoa: Kamar itacen oatmeal, ya kasance yana samun karbuwa, da gaske abun karya ne tare da yawan furotin da lafiyayyen kitse.
Yadda ake cin waɗannan hatsi
Bai kamata a cutar da waɗannan hatsin ba, saboda ta hanyar samar da kuzari da yawa wannan yana fassara zuwa adadin kuzari. Suna da fa'ida da lafiya, kodayake, an fi so a cinye su da ƙananan yawa kuma a hankali sanya su cikin abincinku.
Bugu da kari, dole ne mu kasance a fili cewa wannan nau'ikan hatsi da ba a san shi sosai ba na iya haifar mana da rashin lafiyar da ba a so, saboda haka, dole ne mu yi la’akari da ganin yadda jikinmu zai dauki abin da ake ci.
Yi la'akari da adadin a kowane harbi, abin da aka fi dacewa shine a cinye sau 2 zuwa 3 na hatsi kowace rana kuma bisa tsarin mulkinka, shekaru da motsa jiki zaku buƙaci wasu allurai ko wasu.
Koyi yadda ake shirya lafiyayyen karin kumallo
Muna gaya muku jerin shawarwari waɗanda dole ne kuyi la'akari dasu don yin karin kumallo dangane da hatsi ba tare da sukari wanda ke da ƙoshin lafiya ba, mai gina jiki, mai sauƙi da sauri.
- Zaɓi hatsi masu fiber: oat flakes, alkama ko oat bran ko garin alkama. Abincin da ke gamsar da kuma samar da makamashi mai yawa, ban da haka, zai taimaka muku rage nauyi.
- Add yankakken ko 'ya'yan itace mai daskarewa, wanda ka fi so. Hanya ce mai sauƙi don ɗanɗanar kowane ciji, ƙari, zaku ƙara shan bitamin.
- A ƙarshe, semiara rabin skimmed ko madara mara kyau, ko kuma idan kun ji dama da shi, yogurt na halitta don ƙara yawan furotin.
- Idan baku shan madarar shanu, zaka iya saka kayan marmari a dandano.
Daga yanzu zaku iya fara watsar da hatsi na masana'antu da kuma fara gwadawa da ɗanɗanar waɗannan ƙarin zaɓukan yanayi. Sun fi wahalar samu, saboda haka, ka je wurin likitan kwalliyar ka da kuma shagon da ya kware kan kayan abinci na yau da kullun.