Wani jigo a cikin abinci da yawa a duniya, gero ya girma daji a Afirka tsawon ƙarni kafin mutum ya noma shi. Baya ga kasancewarsa mai wadataccen abinci mai gina jiki, yana girma sosai a cikin sanyi, yankuna masu bushewa kuma ana iya girbe shi cikin kwanaki 70 da shuka. Yayin da aka noma shi da farko a Afirka, Asiya, da Turai, ya zama sananne a yammacin duniya.
Ana bayyana gero akai-akai azaman tsohuwar hatsi, kodayake iri ce ta fasaha. Babu wani ma'anar ma'anar kalmar "tsohon hatsi," amma Majalisar hatsi gaba daya ya ƙunshi a cikin wannan nau'in hatsin da suka kasance ba su canzawa a cikin ƙarni da yawa da suka gabata. Quinoa, irin chia, da buckwheat duk ana ɗaukar tsohuwar hatsi yayin da irin alkama na zamani ba.
Ko da yake a zahiri iri ne, gero yana ba da fa'idodin kiwon lafiya iri ɗaya ga sauran hatsi kuma ana iya shirya su ta hanyoyi iri ɗaya. Ya yi kama da ƙananan nau'in launin rawaya na nau'in tsuntsaye (wanda shine, a gaskiya, daya daga cikin hanyoyin da ake amfani da shi) amma yana dafa har zuwa hatsi mai laushi mai laushi mai laushi. Yana da wadataccen abinci mai gina jiki kuma yana ba da kaddarorin kariyar zuciya da yawa ban da sauran amfani. Bugu da ƙari, wani abu ne na musamman wanda zai iya taimakawa ƙara ɗanɗano iri-iri a cikin abincin ku marar yisti.
Menene Amfanin Gero Lafiya?
Kofin dafaffen gero ya ƙunshi kimanin adadin kuzari 207 tare da fiye da gram 6 na furotin, gram 2 na fiber na abinci, da ƙasa da gram 2 na mai. Yana da wadata a cikin ma'adanai kamar calcium, jan karfe, ƙarfe, magnesium, phosphorus, potassium, da selenium da kuma muhimman bitamin kamar folate, pantothenic acid, niacin, riboflavin, da bitamin B6, C, E, da K.
Yawancin fa'idodin kiwon lafiya mafi ƙarfi da gero ya bayar suna da alaƙa da abun ciki na fiber. Misali, manyan matakan fiber da ake samu a gero na iya taimakawa wajen rage karancin sinadarin lipoprotein (LDL) ko “mummunan” cholesterol yayin da yake kara karfin lipoprotein (HDL) ko “mai kyau” cholesterol. Baya ga inganta matakan cholesterol, abun cikin fiber na gero yana tallafawa lafiyar zuciya ta hanyar rage hawan jini kuma, yin hakan, yana rage haɗarin bugun zuciya da bugun jini.
Ga bayyani na wasu fa'idodin kiwon lafiya gero ya bayar:
- Tare da gram 9 na fiber a kowace hidimar gram 100, gero yana tallafawa lafiya da narkewar abinci na yau da kullun. Hakanan yana iya taimakawa warware batutuwan kamar gudawa kuma yana tallafawa lafiyayyen flora na hanji don hana ciwon peptic ulcer da rage haɗarin ciwon daji na hanji.
- Gero yana da wadata a cikin catechins irin su quercetin wanda ke inganta aikin hanta da koda. Wadannan gabobin suna da mahimmanci don lalata jiki.
- Abubuwan da ke cikin magnesium na gero suna ba da fa'idodi iri-iri ciki har da haɓaka haɓakar insulin don taimakawa hana nau'in 2 ciwon sukari.
- Gero ya ƙunshi da yawa antioxidants ciki har da selenium, quercetin, da pantothenic acid wanda ke kare jiki daga lalacewa mai lalacewa da damuwa na oxidative, yana taimakawa wajen hana cututtuka masu yawa.
- Mai arziki a baƙin ƙarfe da kuma folate da folic acid, gero na taimakawa wajen hana anemia ta hanyar tallafawa samuwar jajayen sel da kuma kiyaye isassun matakan haemoglobin.
- Abubuwan da ke cikin phosphorus na gero suna tallafawa samuwar sel, kyallen takarda, da kasusuwa, yana taimakawa jiki gyara kansa - phosphorus shima muhimmin sashi ne a cikin tsarin tsarin juyayi.
- Tare da yalwa fiber maras narkewa, gero yana hana samuwar gallstones ta hanyar rage lokacin wucewar hanji - yana kuma rage fitar da bile acid wanda aka sani yana taimakawa wajen samuwar gallstone.
Idan kuna son jin daɗin fa'idodin gero, yana da sauƙi ku haɗa wannan tsohuwar hatsi a cikin abincinku. Ana iya dafa shi kamar shinkafa, a dafa shi a cikin risotto, a jefa shi da kayan lambu a cikin salatin, ko kuma kawai a dafa shi kuma a yi amfani da shi da kansa.
Nasihu don dafa Gero
Gero yana dafawa zuwa ƙananan, hatsi masu laushi, don haka yana aiki da kyau a cikin girke-girke daban-daban ko a matsayin gefen tasa kawai. Abin da za a tuna lokacin dafa gero shi ne cewa ƙananan beads masu launin rawaya sune sosai dafa abinci da sauri saboda suna da ƙanƙanta, don haka kuna buƙatar kulawa ta musamman lokacin shirya wannan hatsi don guje wa dafa shi. Anan akwai sauƙi mai sauƙi don shirya gero mai laushi, gabaɗayan hatsi wanda ke shirin ci:
Sinadaran:
- 1 kofin gero mara dahuwa
- 2 kofuna na kayan lambu broth (ko ruwa)
- ¼ teaspoon gishiri
- 1 tablespoon man shanu
Umarni:
- Gasa gero da ba a dafa ba a cikin babban busasshen kasko a kan matsakaicin wuta da gasa na tsawon mintuna 4 zuwa 5 har sai ya zama launin zinari-launin ruwan kasa.
- Zuba ruwan kayan lambu da gishiri sannan kawo ruwa zuwa tafasa a kan zafi mai zafi.
- Rage zafi zuwa ƙasa sannan a jujjuya man shanu sannan a rufe tukunyar.
- Tafasa har sai hatsin gero ya sha mafi yawan ruwan, kimanin minti 15 - kauce wa motsawa ko ɗaga murfin akai-akai.
- Cire daga zafi kuma bari ya tsaya, an rufe shi, na kimanin minti 10 har sai sauran ruwan ya sha.
- Zuba gero tare da cokali mai yatsa kuma daidaita kayan yaji don dandana. Ku bauta wa zafi.
Kuna mamakin ta yaya kuma za ku iya amfani da gero a dafa abinci marar yisti? Gwada jefar da gero mai sanyaya tare da sabbin ganye da diced kayan lambu don salatin rani mai daɗi. Ko, don zaɓin abinci mai daɗi, yi naku burgers na gero tare da dafaffen gero (ta amfani da umarnin da ke sama) da kayan lambu da kuka fi so, sannan ku yi hidima a kan gasassu. Hamburger Buns na Schär Gluten. Ga girke-girke mai sauri da sauƙi:
Sinadaran:
- 1 teaspoon man zaitun
- 1 karamin albasa rawaya, diced
- 2 cloves nikakken tafarnuwa
- 2 kananan zucchini, diced
- 1 babban karas, bawon da diced
- 2 kofin dafaffen gero
- Gishiri da barkono, dandana
- 1 teaspoon ƙasa cumin
- ½ teaspoon barkono barkono
- Tsuntsa cayenne (na zaɓi)
- 1 ½ kofuna na gari marar yisti
