Gano fa'idodin shinkafa mai launin ruwan kasa a cikin abincin ku

  • Rice mai launin ruwan kasa shine tushen tushen fiber, bitamin B, ma'adanai irin su magnesium da antioxidants.
  • Amfaninsa sun haɗa da daidaita sukarin jini, inganta lafiyar zuciya da kuma haɓaka gamsuwa.
  • Yana da m, manufa don girke-girke irin su salads, gefen jita-jita da manyan jita-jita, kasancewa mabuɗin don cin abinci mai kyau.

Brown shinkafa

El shinkafa Yana da babban abinci a cikin abincin miliyoyin mutane a duniya. Ƙarfinsa, samun damar tattalin arziki da nau'o'in nau'o'in iri sun sa ya zama ginshiƙi na asali a cikin ɗakin abinci. Duk da cewa farar shinkafa ta fi yawa. launin ruwan kasa shinkafa ya samu farin jini albarkacin sa da yawa fa'idodi abinci mai gina jiki da gudunmawarsa ga a Daidaita cin abinci.

Shinkafa mai launin ruwan kasa ta bambanta da fari domin tana kiyaye bran da germ, sassan hatsin da ke samar da sinadirai masu yawa da kaddarorin lafiya. A cikin wannan labarin za mu yi magana mai zurfi game da shi riba.

Muhimman amfanin shinkafa mai ruwan kasa

Amfanin shinkafa mai ruwan kasa

Brown shinkafa ya fito waje don kasancewar abinci mai wadata a ciki zaren, bitamin, ma'adanai y antioxidants. Na gaba, za mu bincika manyan fa'idodin da yake kawowa ga lafiyarmu:

  • Tsarin sukari na jini: Godiya ga ƙarancin glycemic index ɗinta, shinkafa mai launin ruwan kasa tana sakin glucose a hankali, tana guje wa karuwar sukari kuma kasancewa kyakkyawan zaɓi ga masu ciwon sukari ko waɗanda ke neman daidaita matakan kuzarinsu.
  • Tasirin gamsuwa: Babban abun ciki na fiber yana inganta jin daɗin jin daɗi, wanda ya dace da waɗanda ke son sarrafa nauyinsu ko kuma guje wa yawan adadin kuzari.
  • Amfanin bugun jini: Ma'adanai irin su magnesium da selenium da ke cikin shinkafa mai launin ruwan kasa suna taimakawa wajen inganta lafiyar zuciya ta hanyar daidaita hawan jini da rage kumburi.
  • Rigakafin maƙarƙashiya: Fiber na abinci a cikin shinkafa launin ruwan kasa yana inganta jigilar hanji, yana taimakawa wajen kula da tsarin narkewar abinci mai kyau.

Abubuwan gina jiki na shinkafa launin ruwan kasa

Na gina jiki a cikin shinkafar ruwan kasa

Brown shinkafa ne mai arziki tushen carbohydrates A hankali sha, yana mai da shi kyakkyawan abinci don samar da makamashi mai dorewa. Bugu da ƙari, yana samar da abubuwan gina jiki masu zuwa:

  • Vitamin: Ya ƙunshi bitamin na rukunin B (B1, B3 da B6), masu mahimmanci don haɓaka makamashi da tsarin juyayi. Hakanan tushen bitamin E ne, mai ƙarfi antioxidant.
  • Ma'adanai: Yana ba da magnesium, phosphorus, potassium, iron, calcium da zinc, masu mahimmanci ga lafiyar kashi, aikin tsoka da tsarin rigakafi.
  • Sunadarai: Ko da yake ba cikakken tushen furotin ba ne, shinkafa mai launin ruwan kasa tana ba da adadi mai mahimmanci wanda za'a iya haɗa shi da sauran abinci don samun cikakken bayanin furotin.
  • Kalori: Yana ba da adadin kuzari 218 a kowace kofi ɗaya, yana mai da shi zaɓi mai gamsarwa da abinci mai gina jiki.

Yadda ake shirya shinkafa launin ruwan kasa don haɓaka amfanin sa

Shiri na launin ruwan kasa shinkafa

Shirya shinkafa mai launin ruwan kasa yana buƙatar ƙarin lokaci da ruwa idan aka kwatanta da farar shinkafa saboda kauri na waje. Bi waɗannan shawarwari don samun sakamako mafi kyau:

  1. A wanke a jika: A wanke shinkafa a karkashin ruwan sanyi don cire sitaci mai yawa. Bari ya jiƙa na akalla sa'o'i 2-4 ko ma na dare. Wannan zai taimaka tausasa bran da rage lokacin dafa abinci.
  2. Yawan ruwa: Yi amfani da ruwa sassa 2,5 ga kowane ɓangaren shinkafa don tabbatar da dafa abinci mai kyau.
  3. Lokacin dafa abinci: Cook a kan zafi kadan na kimanin minti 45 ko har sai hatsi ya yi laushi. Bada shi ya huta na ƴan mintuna kaɗan bayan kashe wuta don inganta yanayin sa.

Ra'ayoyin don haɗa shinkafa mai launin ruwan kasa a cikin girke-girkenku

Shinkafa Brown sinadari ce da ta dace da girke-girke masu yawa. Anan mun bar muku wasu ra'ayoyi:

Yin yogurt don abincin dare yana da kyau ko mara kyau ga lafiyar ku
Labari mai dangantaka:
Shin yogurt yana da lafiya don abincin dare? Gano ribobi da fursunoninsa

Hasara da taka tsantsan

Brown shinkafa kariya

Duk da fa'idodinta da yawa, shinkafar launin ruwan kasa ita ma tana da wasu kura-kurai idan ba a kula da su yadda ya kamata ba:

  • Gubar gurbacewa: Kamar sauran hatsi, shinkafa mai launin ruwan kasa na iya haɗuwa da allergens kamar kwayoyi ko alkama yayin sarrafawa. Yana da mahimmanci don bincika lakabin idan kuna da allergies.
  • Kasancewar arsenic: Kamar sauran shinkafa, tana iya ƙunshi alamun arsenic. Don rage wannan haɗarin, wanke shinkafa kuma dafa tare da ruwa mai yawa, zubar da ruwa a karshen.
  • Kasancewar fungi da kwayoyin cuta: Yana da mahimmanci a tabbatar cewa an adana shinkafa kuma an sarrafa shi yadda ya kamata don guje wa kamuwa da cututtukan fungi masu haɗari kamar Aspergillus flavi, wanda zai iya haifar da aflatoxins, abubuwa masu cutarwa.
  • Iyakantaccen kiyayewa: Saboda babban abun ciki na mai na halitta, shinkafa mai launin ruwan kasa tana da ɗan gajeren rayuwa. Ajiye shi a wuri mai sanyi, bushe, mara iska.

Shinkafa mai launin ruwan kasa tana ba da cikakkiyar ma'auni tsakanin ɗanɗano, haɓakawa da fa'idodin abinci mai gina jiki, yana mai da ita muhimmiyar abokiyar abinci mai kyau. Yin amfani da shi na yau da kullum zai iya taimakawa wajen inganta lafiyar zuciya da jijiyoyin jini, daidaita matakan makamashi da inganta jin dadi. Daga gefen jita-jita zuwa manyan jita-jita, wannan hatsi gabaɗaya ba kawai zai wadatar da abincin ku ba, har ma da ɓangarorin ku.


Bar tsokaci

Your email address ba za a buga. Bukata filayen suna alama da *

*

*

  1. Wanda ke da alhakin bayanan: Miguel Ángel Gatón
  2. Manufar bayanan: Sarrafa SPAM, sarrafa sharhi.
  3. Halacci: Yarda da yarda
  4. Sadarwar bayanan: Ba za a sanar da wasu bayanan ga wasu kamfanoni ba sai ta hanyar wajibcin doka.
  5. Ajiye bayanai: Bayanin yanar gizo wanda Occentus Networks (EU) suka dauki nauyi
  6. Hakkoki: A kowane lokaci zaka iyakance, dawo da share bayanan ka.