Majalisar Dinkin Duniya ta ayyana 2023 a matsayin Shekarar Gero ta Duniya, don haka akwai kyakkyawan zarafi za ku ƙara gani girke-girke gero da kuma hange gero a menu na gidan abinci. Me yasa gero suka sami nasu shekara? A cewar a Sanarwar da Majalisar Dinkin Duniya ta yi, gero ya kasance muhimmin bangaren al'adun 'yan asalin kasar tsawon shekaru aru-aru. A al'adance ana cin su a yankin kudu da hamadar sahara da Asiya, inda manoma masu zaman kansu ke ci gaba da noman hatsi. Bugu da ƙari, gero na iya bunƙasa cikin fari da zafi, yana mai da noman su mahimmanci ga al'ummomin yankin. 

Ta hanyar bikin waɗannan hatsi, Majalisar Dinkin Duniya na fatan taimakawa mutane a duk faɗin duniya su koyi fa'idodin kiwon lafiya masu ban sha'awa na cin gero. Hakan kuma zai nuna mahimmancin al'adu da abinci mai gina jiki na hatsi, da fatan karfafa samar da abinci a duniya a yankunan da suka fi bukatarsa. Mu masu sha'awar gero ne kuma muna fata ku ma za ku kasance idan kun koyi dalilin da yasa gero ke da amfani a gare ku, tare da shawarwarin dafa abinci da cin hatsi a gida.

Menene Gero?

Gero sune tsaba na ciyawa. A al'adance ana cin su a matsayin hatsi gabaɗaya a sassa da dama na duniya, ciki har da Afirka, China, da Indiya. Akwai iri-iri iri-iri na gero, wasu nau'ikan da aka fi sani da su - waɗanda za ku iya samu a manyan kantuna da shagunan abinci na halitta - sun haɗa da. dawa, gero lu'u-lu'u, teff, da fonio.

Amfanin Gero A Lafiya 

Wanda aka sani da nutri-cereals, saboda yawan sinadarin da suke da shi, gero na daya daga cikin abinci mafi inganci da za ka iya ci. Abubuwan da ake ci suna cike da sunadaran tushen shuka, hadaddun carbohydrates, fiber, antioxidants, da kuma “mai kyau” mai. Hakanan suna cike da mahimman bitamin da ma'adanai, gami da bitamin B, alli, potassium, zinc da baƙin ƙarfe.

Fiber a cikin gero yana da mahimmanci musamman, saboda ya haɗa da fiber mai narkewa da maras narkewa, a cewar Dana Amaya, RD, ƙwararren masanin abinci mai rijista a Asibitin Lenox Hill. (Fiber mai narkewa yana narkewa a cikin ruwa, yayin da fiber mai narkewa ba ya narkewa). A halin yanzu, fiber maras narkewa yana aiki azaman prebiotic a cikin jiki, a cewar Amaya. Prebiotics "cin abinci" kuma suna ciyar da ƙwayoyin cuta masu kyau a cikin tsarin narkewa, a ƙarshe suna tallafawa gaba ɗaya lafiyar hanji. 

A cikin sashin antioxidant, gero na ci gaba da satar wasan kwaikwayon. "Gero na dauke da phytic acid, tannins, da phenols," in ji Amaya. Antioxidants suna kare sel daga radicals masu kyauta da damuwa na oxidative, mai yuwuwar rage haɗarin yanayi na yau da kullun kamar nau'in ciwon sukari na 2, cututtukan zuciya, da kansa.

Xiaomi 2.5kg

Yadda ake dafa gero a gida

The matakai don dafa gero sun yi kama da na shinkafa. Ana iya dafa hatsin a kan murhu ko a tukunyar shinkafa, a cewar McKenzie Johnson, malamin dafa abinci a Auguste Escoffier School of Culinary Arts. Kamar shinkafa, mataki na farko shine wankewa gero; wannan zai cire duk wani datti da tarkace, in ji Johnson. Matakin zaɓi shine a gasa gero a busasshiyar tukunya (kafin ƙara ruwa) ko a cikin cokali na mai, in ji Ann Ziata, shugabar dafa abinci a Cibiyar Ilimin Culinary. Wannan zai haɓaka ɗanɗanon gyada na halitta. Gero kuma yana da saurin mannewa, amma toashe yana taimakawa wajen ware hatsi, yana tabbatar da abinci mai laushi, a cewar masana a fannin. Jami'ar Jihar Colorado.

Hanyar Stovetop

1. Hada gero kofi 1 da ruwa kofuna 2 ko broth a cikin kasko. Sai ki kawo hadin a tafasa sai ki rage wuta ki rufe tukunyar.
2. Cook na tsawon minti 18 zuwa 20, ko har sai ruwan ya sha kuma gero ya yi laushi. Zuba gero da cokali mai yatsa a yi hidima.

Hanyar dafa shinkafa

1. Ƙara 1 kofin gero, 1 3/4 kofuna na ruwa, da gishiri kaɗan zuwa tukunyar shinkafa. Cook don kimanin minti 20, har sai ruwan ya sha.
2. Bari mu zauna na tsawon minti biyar kafin a yi amfani da cokali mai yatsa da yin hidima. 

Yadda ake Cin Gero

Ku bauta wa gero kamar yadda za ku yi da sauran hatsi. Jefa shi ciki salads, haɗa shi da furotin da kuka fi so, ko motsa shi a cikin miya mai daɗi. Bayan waɗannan aikace-aikacen hatsi na yau da kullun, gero kuma ana iya gasa shi ko a soya shi cikin ƙulle-ƙulle ko veggie burgers, in ji Ziata. Gero zai taimaka wajen haɗa kayan abinci tare, musamman ma idan kun tsallake ɓangaren gurasar kuma ku ba da damar hatsin ya zama m.

Gwada garin gero a cikin yin burodi don kayan da ba su da alkama, in ji Johnson-ko, idan kuna sha'awar ɗanɗano kaɗan, yayyafa shi a cikin abinci. biskit ko batter mai sauri, in ji Ziata. Hakanan ana iya amfani da gero don yin kayan marmari masu daɗi da daɗi, kamar namu Gero karin kumallo porridge tare da abarba, kwakwa, da flaxseed.

Idan kuna son amfani da hatsi a cikin girke-girkenku, ku tuna cewa gero yana da ɗanɗano mai laushi, ɗanɗano mai ɗanɗano, in ji Johnson. Wannan nuttiness nau'i-nau'i musamman da kyau tare da dumi kayan yaji (tunanin cumin da coriander), lemun tsami da zest, da sabbin ganye kamar faski, Basil, da cilantro. Bugu da ƙari, gero babban abokin tarayya ne ga busassun 'ya'yan itace (kamar zabibi ko busassun apricots), gasasshen kayan lambu (kamar dankali mai dadi, karas, da beets), da kwayoyi da tsaba (kamar almonds ko tsaba sunflower), in ji Johnson.