Menene Gero?

Gero na ɗaya daga cikin tsofaffin hatsin da ake nomawa a duniya kuma ana shuka shi a ko'ina cikin Afirka da kudu maso gabashin Asiya na dubban shekaru. A yau, yana ɗaya daga cikin mafi mahimmancin hatsi a kusa da shi kuma shine babban amfanin gona ga mutane da dabbobi. 

Ƙananan hatsin zagaye suna da mahimmanci saboda suna da wuya kuma suna da sauƙin adana shekaru ba tare da lalata kwari ba. 

Lu'u-lu'u, yatsa, proso, da dawa suna samuwa a cikin Amurka, kuma duk suna cike da bitamin da ma'adanai. 

Kwayoyin Gero

Ko da yake hatsin gero sun bambanta da girma da launi, duk suna cikin dangin ciyawa, wanda ya haɗa da alkama, shinkafa, da sha'ir. Gero kuma yana da nau'i biyu: babba (manyan) da ƙanana (ƙanana).

Manyan gero:

• Lu'u-lu'u shine nau'in gero da aka fi sani kuma yawanci fari ne, rawaya, launin toka, ko ma purple. Hatsi suna cikin mafi girma a kusan 3-5 millimeters.
• Dawagero suna da inuwa da yawa, gami da fari, rawaya, da ja, kuma yawanci sun kai milimita 4-6. 
• Yatsa (ragi) kusan ko da yaushe yana launin ruwan kasa, kuma suna ƙanana, milimita 1-2 kawai a kowace hatsi.
• Foxtail Tsawon hatsi ya kai kimanin milimita 2-3, kuma suna iya zuwa daga ja da baki zuwa fari ko rawaya.
• Gero Tsawon hatsin gero ya kai kusan milimita 3 tare da layukan da ke gudana tsawonsu. Suna iya zama fari, rawaya, ko launin ruwan kasa. 

Ƙananan gero:

• Kadan Tsawon hatsin gero yana da kusan milimita 2-3, kuma suna zuwa cikin inuwar launin toka da fari.
• Barnyard gero kuma yana zuwa cikin inuwar launin toka da fari, kuma tsayin su ya kai kusan milimita 3.
• Lambar hatsi sun bambanta daga baki zuwa launin ruwan kasa mai duhu, kuma hatsin suna da tsayin 3-4 millimeters.
• Brown saman hatsi suna da launin toka zuwa fari kuma kusan milimita 4-5 a tsayi.

Amfanin Gero

Gero yana da wadata a ciki niacin, wanda ke da mahimmanci ga lafiyar fata da aikin gabobin jiki. Har ila yau, yana da beta-carotene, musamman hatsi masu launin duhu, wanda ya canza zuwa bitamin A, yana taimakawa jikinka don yaki da free radicals, kuma yana tallafawa tsarin rigakafi.

Gero kuma yana da sauran fa'idodin kiwon lafiya: 

Yana sarrafa sukarin jini

Gero abinci ne masu ƙarancin glycemic index (GI) kuma suna iya taimakawa kiyaye sukarin jinin ku daga toho bayan kun ci. Sun ƙunshi carbohydrates Ba mu narke wanda ke taimakawa wajen sarrafa sukari na jini, da fiber, da polysaccharides marasa sitaci, don haka gero cikakke hatsi ne, musamman idan kuna da ciwon sukari na 2.

Yana inganta lafiyar narkewa

Gero suna da wadataccen fiber na abinci, mai narkewa da maras narkewa. Fiber maras narkewa shine prebiotic, wanda ke nufin yana tallafawa kyawawan ƙwayoyin cuta a cikin hanjin ku. Fiber kuma yana ƙara girma zuwa ɗigon ruwa, yana taimaka muku kiyaye kullun da rage haɗarin ciwon daji na hanji. 

Kare zuciyarka

Gero suna cike da fiber mai narkewa, wanda ke kama kitse a cikin hanjin ku kuma yana iya rage matakin cholesterol a cikin jinin ku. Wannan zai iya taimakawa rage damar ku atherosclerosis, ko cututtukan zuciya. Gero suna da kyau tushen magnesium, kuma, wanda zai iya hana gazawar zuciya.

Yana inganta rigakafin tsufa 

Yadda jikin ku ke metabolizes sukari shine babban al'amari a yadda kuke tsufa. Gero suna cike da tannins, phytates, da phenols waɗanda ke taimakawa kare ƙwayoyin jikin ku daga lalacewa da yuwuwar cututtuka kamar hawan jini, ciwon sukari, da babban cholesterol. 

Yana gina sel lafiya

Gero yatsa shine kyakkyawan tushen bitamin B, wanda ke taka rawa a cikin komai daga aikin kwakwalwa zuwa rabon sel lafiya. Kuna buƙatar bitamin B9, wanda kuma aka sani da folate, don samar da lafiyayyen jajayen ƙwayoyin jini.

Xiaomi 2.5kg

Abincin Gero

Gero yana da wadataccen furotin da calcium kuma yana da mahimman amino acid fiye da sauran hatsi. 

Hakanan yana da kyakkyawan tushe na:

• Vitamin A
• Vitamin B
• Phosphorus
• Potassium
• Antioxidants
• Niacin
• Iron

Abubuwan gina jiki a kowane hidima

Kofin kwata na busasshen gero ya ƙunshi:

• Calories: 189
• Protein: 5.5 grams
• Fat: 2 grams
• Carbohydrates: 36.5 g;
• Fiber: 4.25 grams
• Sugar: Kasa da gram 1
• Sodium: 2.5 milligrams

Girman sashi 

Kamar sauran hatsi, irin su alkama ko masara, gero ba abinci ba ne mai ƙarancin kalori, don haka ku ci shi a matsakaici. Guda daya na dafaffen gero kusan kofi 1 ne. Gero yana faɗaɗa idan an dafa shi, don haka kula da nawa kuke bayarwa. 

Yadda ake dafa Gero

Kuna iya siyan gero a cikin shagunan abinci, shagunan abinci na kiwon lafiya, da kan layi. Ana sayar da busasshen, busasshen, ko ƙasa kamar yadda gari.

Za a iya dafa busasshen gero kamar kuskus ko quinoa. Garin gero yana da kyau musanyawa ga garin alkama gabaɗaya. Kuna iya cin gero mai kumbura a matsayin abun ciye-ciye ko kuma amfani da shi maimakon busasshiyar hatsin shinkafa. 

Don dafa gero, a haɗa kofuna na ruwa 2 da kofi 1 na gero a cikin matsakaiciyar kasko. Ki kawo hadin a tafasa sai ki rage wuta ki bar shi ya dahu tare da murfi na tsawon mintuna 15 (ko har sai gero ya sha ruwa). Cire kaskon daga zafin rana a bar shi ya zauna na minti 10 tare da murfi har sai gero ya sha sauran ruwa. 

Jiƙa hatsi a cikin ruwa na sa'o'i da yawa kafin ku dafa su. Wannan zai taimaka rage wasu hatsi' phytic acid, wanda zai iya sa ku kasa iya sha wasu abubuwan gina jiki. Don dandano mai daɗi, gasa gero a cikin kaskon na ƴan mintuna kafin a dafa shi. 

Gwada waɗannan ra'ayoyin don ƙara gero a cikin abincinku:

• Gasa burodi da garin gero.
• Gwada gero da risotto naman kaza.
• Yi amfani da gero a matsayin ciko don cushe eggplant.
• Haxa garin gero a cikin wani nau'in waffles.
• Abun ciye-ciye a kan busasshiyar gero maimakon popcorn.
• Ƙara gero da aka gasa don ƙumburi zuwa salatin ku.
• Yi curry gero ko stew.