hausa
Green gero, wanda kuma aka sani da Pearl Millets (Pennisetumglaucum) ko Bajra a cikin Hindi, amfanin gona ne da aka noma a da da kuma hatsi na shida mafi mahimmanci a duniya. Ita ce babbar gero da ake amfani da ita sosai don cimaka da lafiyarta a duk faɗin duniya. An noma shi tun kafin tarihi a Afirka da yankin Indiya.
Bajra/koren gero suna da fa'idodin lafiya masu ban mamaki. Ana girma da farko a Indiya a cikin Gujarat, Maharashtra, Rajasthan, Haryana, da Uttar Pradesh. Pearl gero a Turanci, Bajra a Hindi, Sajjalu a Telugu, Sajje na Kannada, Kambu a Tamil, da Bajri a Gujarati da Marathi duk sunaye ne na koren gero.
Ana niƙa koren gero zuwa gari kuma ana amfani da shi don samar da burodi, kukis, muffins, chapatis, da biscuits. Yana da nau'in nau'in shinkafa mai launin ruwan kasa, ana iya dafa shi irin wannan, kuma ana amfani da shi wajen yin gurasa mai laushi. Wannan tsiron da aka dade ana mantawa da shi ya samu karbuwa a baya-bayan nan saboda yawan amfanin lafiyarsa da hanyoyin noma masu sauki.
Busasshen hatsin gero ana niƙa shi zuwa gari mai kama da launin ruwan kasa zuwa launin toka kuma yana da ɗanɗano mai ɗanɗano. Ana yawan amfani da garin gero koren gero a lokacin sanyi domin an san yana dumama jiki.
An rubuta ƙasƙanci darajar sinadirai na koren gero da yadda yake zama abinci mai yawa.
Akwai fa'idodin gero marasa adadi. Cin gero akai-akai na iya zama alheri ga jikin ku. Wasu fa'idodin sune kamar haka:
Ganyen gero suna ɗauke da carbohydrates masu narkewa a hankali kuma suna kula da daidaiton matakin glucose na tsawon lokaci. A sakamakon haka, sune zaɓin abinci mai kyau ga masu ciwon sukari.
Kwatsam kwatsam a cikin matakan glucose na jini shine dalilin damuwa, kuma halaye na abinci suna taka muhimmiyar rawa wajen sarrafa glucose na jini. Tare da ban mamaki hade da mai kyau carbs da wadataccen adadin fiber na abin da ake ci, koren gero abinci ne mai kyau ga masu ciwon sukari.
Idan kun kasance pre-ciwon sukari ko kuma idan wannan yanayin na yau da kullun yana gudana a cikin dangin ku, saka koren gero a cikin abincin ku. Kamar yadda za a iya la'akari da shi a cikin abincin da ke taimakawa wajen sarrafa ciwon sukari.
Cinye su aƙalla sau uku a mako don baiwa jikinka fa'idar sitaci mai narkewa a hankali wanda zai iya daidaita glucose kuma ya rage haɗarin wannan matsalar rayuwa.
Wadannan hatsi suna da kyau ga masu ciwon zuciya saboda suna da yawan fiber na abinci kuma suna da kaddarorin rage cholesterol. Zuciya ita ce gaba mai mahimmanci, kuma abinci mai kyau yana ba ta damar yin aiki a mafi kyawunta.
Yana da yawa a cikin magnesium da potassium, wanda ke taimakawa wajen fadada tasoshin jini, yana ba da damar inganta yanayin jini. A matsayin tushen albarkatu na omega - 3 fatty acids da lignans na shuka, yawan amfani da koren gero na yau da kullun don rage mummunan cholesterol ko LDL cholesterol da hana toshewar jijiya.
Masu rashin haƙuri na Gluten na iya amfana daga cin abinci na tushen gero saboda ba shi da alkama kuma kowa yana jurewa cikin sauƙi. Wannan gero kuma ya dace da masu fama da cutar celiac. Ciwon Celiac yana tasowa a cikin ƙananan hanjin mutane masu rashin haƙuri, yana tsoma baki tare da ikon jiki don shayar da abubuwan gina jiki daga abinci.
Ba shi da alkama kuma yana riƙe da abubuwan alkaline bayan dafa abinci, yana mai da shi manufa ga mutanen da ke fama da rashin lafiyar alkama, sha'ir, ko hatsin rai.
Ganyen gero na ɗaya daga cikin ƴan abinci da ke rage yawan acidity na ciki, da iyakance samuwar ulcer da rashin jin daɗi da ke haifar da yawan yawan acidity. Lafiyayyen hanji yana nuna lafiyar gaba ɗaya, kuma koren gero yana taimakawa narkewa kuma yana hana maƙarƙashiya.
Don haka, yana da kyau ga masu fama da cutar celiac. Idan kuna da maƙarƙashiya, ku ci koren gero akai-akai saboda fiber ɗin da ba ya narkewa yana rage ruwa a cikin stool kuma yana daidaita motsin hanji.
Amfanin koren gero sun hada da inganta lafiyar hanji. A cikin ma'anar layman, Cin koren gero zai hana maƙarƙashiya. Wannan ya faru ne saboda kasancewar fiber maras narkewa a cikin koren gero. Babban amfani da fiber yana taimakawa cikin samuwar girma kuma yana ba da taimako ga maƙarƙashiya.
Masu cin ganyayyaki ba za su iya samun furotin da ake bukata daga nama da kayayyakin kifi ba. Anan ne koren gero ke shiga wasa anan. Amfanin lafiyarsa sun haɗa da ikonsa na samarwa masu cin ganyayyaki furotin da suke buƙata, kuma koren gero na iya zama. mai sauri high-protein girke-girke a gare ku.
Koren gero na da sinadarin potassium, wanda yake da muhimmanci ga masu fama da hawan jini. Ya ƙunshi babban adadin magnesium da potassium, yana mai da shi kyakkyawan abinci ga masu hawan jini. Yawan cin abinci mai wadataccen potassium zai taimaka wajen fitar da sodium daga jikin ku, rage hawan jini.
A cikin 100g, ya ƙunshi kusan 34% da 8% na shawarar yau da kullun (RDI) na magnesium da potassium, bi da bi. Nazarin ya nuna magnesium don rage hawan jini a cikin mutanen da ke fama da hauhawar jini. Potassium, a daya bangaren, yana rage tasirin sodium a cikin jiki, yana haifar da raguwar hawan jini.
Idan kun wuce 30 kuma kuna da ciwon haɗin gwiwa, ƙara koren gero a cikin abincinku. Babban abun ciki na phosphorus na koren gero yana taimakawa wajen ƙarfafa ƙasusuwan ku. Idan aka hada shi da calcium, wannan gero mai arzikin sinadarin phosphorous yana karfafa kasusuwa, yana rage radadin hadin gwiwa, kuma yana rage hadarin kamuwa da cututtuka na yau da kullum kamar kashi kashi.
Green gero ya ƙunshi isasshen adadin mai mai kyau, ingancin abincin da ake so ga mutanen da ke da babban cholesterol. Hakanan yana ƙunshe da babban adadin fiber na abinci, wanda ke tasiri sosai ga hawan cholesterol da matakan sukari na jini.
Green gero yana cikin sauƙin narkewa kuma yana jure wa ƙanana, yana mai da su wani sashi na wajibi don shirye-shiryen abinci na jarirai yayin lokacin yaye har ma daga baya.
Koren gero kyakkyawan abinci ne na yaye ga jarirai waɗanda ba su kai wata shida ba. Duk da haka, ya kamata a haɗa shi da kayan lambu, legumes, da 'ya'yan itatuwa don samar da daidaitaccen abinci ga jaririnku.
Hakanan yana da amfani ga iyaye mata masu shayarwa saboda yana dauke da bitamin da ma'adanai. Gero kuma babban galactagogue ne mai ƙarfi, kamar yadda aka nuna yana ƙara yawan shayarwa ga iyaye mata masu shayarwa.
Yana rage lahani na kyauta a cikin jiki kuma yana taimakawa wajen hana tsufa, cutar Alzheimer, cutar Parkinson, cututtukan zuciya, da kuma warkar da raunuka.
Yin kiba yana haifar da al'amurran kiwon lafiya daban-daban, don haka idan kuna son rasa nauyi, gero koren ya kamata ya kasance a saman jerin abincin ku don hanya mai sauri don rasa nauyi a zahiri. Koren gero wanda ke da furotin mai yawa, yana taimakawa wajen gina tsoka, ƙarfafawa, da gyaran nama. Yana da kyakkyawan zaɓi na abinci ga masu cin ganyayyaki waɗanda suke so su rage yawan abincin su na carbohydrate.
Green gero yana da yawa a cikin omega-3 fatty acid da kuma antioxidants. Abubuwan da ke cikin antioxidant sun ƙunshi da farko na mahadi phenolic, musamman flavonoids. Yana haɓaka pH na ciki, yana rage haɗarin ciwon daji na hanji.
Antioxidants su ne muhimman abubuwan da ke cikin tsarin kariya na jiki daga abubuwa masu cutarwa. Kamar yadda binciken da NIN ya gudanar (Cibiyar Kula da Abinci ta Kasa) da ICMR (Majalisar binciken likitancin Indiya), phenol abun ciki na koren gero hatsi ne 608.1mg/100g, da lu'u-lu'u garin gero ne 761mg/100g. Gero gabaɗayan hatsi suna da ƙarin phenols da aka tattara a cikin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta.
Abubuwan da ke cikin baƙin ƙarfe da folic acid da ke cikin koren gero, zaɓi ne mai kyau na abinci ga mata masu juna biyu da masu shayarwa.
Koren gero yana samuwa ta nau'i-nau'i daban-daban don amfanin yau da kullum. Hakanan ana iya amfani da shi don yin fulawa don gurasa ko dosas, hatsi don porridge, hatsin da aka sarrafa kamar poha ko upma don karin kumallo, da kayan ciye-ciye kamar kukis na gero ko multigrain. Haka kuma, fa'idodin kiwon lafiya da yawa na koren gero sun sa ya zama kyakkyawan abinci ga kowa da kowa ya ci akai-akai.
Don yin cikakkiyar farantin abincin da aka ba da shawarar, haɗa girke-girken gero da kuka fi so tare da jita-jita masu wadatar furotin da ke ɗauke da lentil, cuku gida, chunks na waken soya, da wasu sabbin 'ya'yan itatuwa, da kayan lambu mai santsi ko salsa.
Ko da yake bajra, ko koren gero, na ɗaya daga cikin shahararrun abincin ƙasarmu, amma yana da illa. Ya kamata ku tuna kafin ku haɗa wannan gero a cikin abincinku na yau da kullun.
Ba a ba da shawarar koren gero ga mutanen da ke fama da rashin aikin thyroid ba saboda yana iya lalata aikin wannan gland mai siffar malam buɗe ido kuma ya haifar da rikice-rikice na rayuwa daban-daban. Bugu da ƙari, idan ba a dafa shi da kyau ba, oxalates a cikin koren gero na iya haifar da duwatsun koda, kuma phytic acid zai iya tsoma baki tare da sha abinci.