hausa
Yawancin mutane na iya mamakin menene gero shine kuma me yasa yakamata ku ci shi.
Abinci ne mai cike da sinadirai wanda ya mayar da matsayinsa a cikin abincin mafi yawan mutanen da suka san lafiya. Bugu da ƙari, zama maras yisti, gero yana da kyau ga lafiyar ku kuma zai iya taimakawa wajen rage nauyi. Duk wani mai sha'awar motsa jiki zai tabbatar da abin mamaki amfanin cin gero.
Mai jure fari da rashin kulawa, gero hatsi ne. Ko da yake ana yawan amfani da shi azaman abincin shanu, mutane sun fi sha'awar ci gaban amfanin lafiyar sa. Wannan ya faru ne saboda fa'idodin kiwon lafiya da yawa da kuma yawan girki. Gero suna zuwa da nau'ikan iri daban-daban, kowannensu yana da fa'idodin kiwon lafiya na musamman. Bari mu tattauna fa'idodin kiwon lafiya na ƙara gero Indiya a cikin abincinmu.
Akwai manyan nau'ikan gero guda biyu, waɗanda aka jera a ƙasa kuma suna da nau'ikan abubuwa daban-daban:
Tsirara irin su Ragi, Jowar, da Bajra, gero ne da ba su da koɗaɗɗen rigunansu masu tauri da ba za a iya ci ba. Waɗannan gero ba sa buƙatar sarrafa su bayan girbi. Bayan tsaftacewa, suna shirye don cin abinci. Yanzu haka ana noman wannan gero sosai.
Foxtail, little, da Kodo gero duk an haɗa su a cikin wannan abincin gero na biyu. Waɗannan nau'ikan suna da rigar iri mara narkewa wanda ke buƙatar cirewa kafin cinyewa.
Ga wasu fa'idodin sinadirai na gero, waɗanda suka haɗa da phosphorus, magnesium, jan ƙarfe, da manganese. Wadannan sinadarai na iya haɓaka matakan gina jiki a cikin abincin ku da kuma mayar da ma'auni na sinadirai.
Fiber da ake samu a gero na taimakawa wajen daidaita al’adar hanji da kuma karfafa tsarin narkewar abinci mai kyau. Bugu da ƙari, yana da halayen prebiotic waɗanda ke haɓaka haɓakar ƙwayoyin ƙwayoyin cuta a cikin microbiome. Wannan yana ba da fa'idodin kiwon lafiya waɗanda ke ƙarfafa tsarin narkewar abinci da tsarin rigakafi gaba ɗaya.
Ga waɗanda ke da cutar celiac ko rashin haƙuri, tushen abin dogaro ne saboda ba shi da alkama. Wannan hatsi mai gina jiki, wanda ke cike da furotin da fiber, ba shi da lafiya ga kowa ya ci.
Magnesium, wani sinadari da ake samu a gero, yana taimakawa wajen daidaita aikin zuciya. Yin amfani da gero na iya haɓaka matakan arachidonic acid, fatty acid polyunsaturated wanda aka nuna don kare kyallen jikin zuciya.
Niacin, wanda kuma aka sani da bitamin B3, wani sinadari ne a cikin gero. Wannan bitamin yana taimakawa wajen rage wasu abubuwan haɗari na zuciya da jijiyoyin jini, ciki har da high cholesterol da matakan triglyceride.
Tryptophan, amino acid wanda ke taimakawa haɓaka yanayi, yana da yawa a cikin gero. Abincin gero mai yawan gaske, wanda ya ƙunshi tryptophan, na iya rage alamun damuwa da damuwa.
Amfanin gero kuma yana rage haɗarin kamuwa da ciwon sukari nau'in 2. Bugu da ƙari, yana taimaka wa masu ciwon sukari su sarrafa matakan glucose na jini. Adiponectin augmentation na iya inganta ji na insulin.
Gero abinci ne mai ban sha'awa don asarar nauyi saboda suna da ƙarancin adadin kuzari. Yana da amfani ga waɗanda suke so su rasa nauyi da kuma waɗanda ke da damuwa game da dacewarsu. Yana ba su damar kula da ƙarfin kuzarin su tsawon yini ba tare da ci gaba da ci don ƙara kuzari ba.
Idan aka kwatanta da sauran carbohydrates, abincin gero shima ya fi cika. Suna ci gaba da jin daɗin ku na tsawon lokaci saboda suna ɗaukar ɗan lokaci don bazuwa kuma su shiga jikin ku.
Yin amfani da furotin yana da mahimmanci don ci gaban tsarin rigakafi. Ci gabanmu da ƙarfinmu don ƙarfafa tsarin rigakafi ana iya samun taimakon furotin gero. Tsarin rigakafi mai ƙarfi yana rage yuwuwar kamuwa da cuta.
Gero yana ƙunshe da abubuwan da ake kira antioxidants waɗanda za su iya kula da ƙarfin jikin ku don yin tsayayya da damuwa na oxidative, wanda aka fi la'akari da shi a cikin rashin lafiya na yau da kullun da tsufa. Cututtuka na dogon lokaci kamar cututtukan jijiyoyin jiki, arthritis, da ciwon sukari na iya zama ƙasa da yuwuwar haɓakawa a sakamakon antioxidants. Wannan abincin yana da yawa a cikin antioxidants kuma yana iya kare kariya daga damuwa na oxidative, wanda ke da tasiri mai tasiri akan aikin fahimi. An ba da shawarar cewa cin hatsin gero na iya rage lalacewar oxidative ga hippocampus kuma ya hana farawar cutar Alzheimer.
Duk da cewa duk gero suna faɗuwa a ƙarƙashin dangin Poaceae, sun bambanta ta fuskar launi, siffar, nau'in, da abun da ke ciki. Akwai fiye da 20 daban-daban nau'in gero, amma waɗannan su ne wasu da aka fi sani, tare da fa'idodin lafiyar gero daban-daban.
Foxtail gero, wanda kuma ake kira Kangni ko Kakum a Indiya, Yana da carbohydrates masu amfani waɗanda ke taimakawa sarrafa sukarin jini. Abubuwan da ke cikin baƙin ƙarfe da calcium kuma suna taimakawa wajen haɓaka hanyoyin tsaro. Bugu da ƙari, gero foxtail yana da fa'ida wajen sarrafa matakan cholesterol na jini da haɓaka matakan HDL a cikin jiki.
Wani sunan gero yatsa shine ragi. Ana amfani da ita azaman madadin koshin lafiya ga hatsin alkama da shinkafa. Bugu da ƙari, marar alkama, wannan abincin furotin na gero yana da yawa a cikin abubuwan gina jiki. Ragi na iya taimakawa inganta haɓakar fahimtar yara.
Protein, fiber, iron, calcium, da magnesium duk suna cikin kayan abinci na gero da aka ɗora wa bajra. A rika cin gero lu'u-lu'u a kai a kai don kare nau'in ciwon sukari na II.
Buckwheat shine mafi kyawun hatsi don ci idan kuna son rasa nauyi. Yana rage cholesterol kuma yana inganta lafiyar zuciya, yana mai da shi abincin da ya dace da masu ciwon sukari. Bugu da ƙari, buckwheat yana taimakawa wajen rigakafin cututtuka kamar ciwon nono, asma mai tsanani, da cholelithiasis.
Ƙananan gero zaɓi ne mai kyau ga waɗanda ke neman rasa nauyi saboda yana ba da fa'idodin kiwon lafiya mafi kyau. Tare da wannan gero, za a iya samun sauƙin musanya shinkafa don wani zaɓi mai kyau. Yana da wadata a cikin fiber kuma ya ƙunshi nau'o'in ma'adanai, ciki har da calcium, potassium, zinc, da baƙin ƙarfe. Hakanan ya ƙunshi bitamin B, wanda ke ba da ƙimar sinadirai ga lafiyar ku kuma yana aiki azaman antioxidant a jikin ku.
Shirye-shiryen gero tsari ne mai sauƙin gaske. Ga hanya madaidaiciya don shirya gero:
Sinadaran:
1 kofin gero
Kofuna 2 na broth ko ruwa (Don dandana) gishiri
Umarni:
1) A wanke gero ta hanyar sanya shi a cikin injin daskarewa da ruwa mai gudu don kawar da duk wani datti.
2) Za a iya inganta dandanon gero ta hanyar gasa shi kafin a dahu. Ana ƙara gero da aka wanke a cikin tukunyar zafi, busasshiyar tukunyar a kan matsakaicin zafi. Sai ki dinga motsa shi na ƴan mintuna kaɗan har sai ya fara ƙamshi mai kyau ya koma launin ruwan zinari.
3) Dafa gero: Don shirya gero, kawo ruwa ko broth zuwa tafasa a cikin tukunya mai matsakaici. Idan ruwan ya tafasa sai a zuba gero da gishiri, sannan a rage wuta. Tsawon minti 20 zuwa 25, ko kuma sai gero ya yi laushi, a rufe tukunyar da murfi a bar shi ya yi zafi. Kuna iya gwada ƙarancin wasu hatsi ta ɗanɗano su.
4) Tafiya da hutawa: Bayan gero ya gama dahuwa sai a cire tukunyar daga wuta sannan a bar ta a rufe kamar minti biyar. Wannan yana bawa gero damar sha duk wani ruwa wanda har yanzu yana nan kuma ya zama mai fulfi.
5) Hidima: Don yin hidima, raba hatsi na gero tare da cokali mai yatsa. Ana iya amfani da gero a matsayin tushe ko a matsayin abinci mai kama da shinkafa ko couscous, ko kuma a yi amfani da shi azaman tushe don salads, stews, ko soya-soya.
Hatsin abinci kamar gero suna ba da fa'idodin kiwon lafiya da yawa. Sabanin noman shinkafa da alkama. noman gero yana da matuƙar ɗorewa. Amfanin wannan hatsin abinci ga jikinmu sun hada da ingantaccen rigakafi, rigakafin cututtuka, da rage kiba. Gero kuma yana ɗaukar lokaci mai tsawo don jiki ya narke, wanda ke sa mu ƙara tsawon lokaci.
Akwai hanyoyi da yawa don haɗa gero a cikin abincin ku. Wannan nau'in abincin yana da nau'ikan aikace-aikacen dafa abinci a cikin nau'ikan abinci daban-daban. Ana iya amfani da shi a maimakon sauran hatsi don yin porridge ko ƙarawa a cikin kek. Don haka saka wannan abincin na yau da kullun a cikin abincin ku kuma ku kalli canje-canje masu kyau da yake yi a rayuwar ku.
