Manyan Amfanin Gero guda 12 na Lafiya

Idan gero zai iya rera waƙa, za su yi waƙar 'Lost in Time' ta Celldweller. 

Kuma ba waƙoƙin ba ne kawai suka sa ya zama cikakkiyar Ode ga tsohon gero amma bidiyon kuma inda dinosaur ke tafiya ta baya, yanzu da nan gaba. 

Me yasa? To, akwai lokacin da ake noman gero a matsayin abinci mai mahimmanci kuma wani sashe ne na al'adun abinci na gida. 

Amma sun samu Bata a Lokacin. 

Da zarar an amince da su don samar da mahimman abinci mai gina jiki da fa'idodin kiwon lafiya, an manta da su kuma an sayar da su don ƙarin 'gyaran' hatsin abinci bayan juyin juya halin kore. 

A Indiya, akwai nau'o'in gero iri-iri kamar Jowar, Bajra, Ragi, Foxtail gero, Porso gero, da sauransu. Yayin da karkarar Indiya ba ta manta gero da fa'idarsa gabaɗaya, Indiyan biranen Indiya sun yi hasarar ci gaba da tuntuɓar wannan abinci mai gina jiki. 

Amma sun dawo tare da bang tare da Majalisar Dinkin Duniya ta ayyana shekarar 2023 a matsayin shekarar gero ta duniya kuma a shirye suke su yi mulkin nan gaba. 

Menene Daban-daban Na Gero

Gero dawa

Pearl Gero

Foxtail Gero

Gero yatsa

Fonio Gero

Brown saman Gero

Ƙananan Gero

Buckwheat Gero

Amaranth gero

Kodo Millets

A yau, za mu yi ƙoƙarin dawo da gero a cikin kicin ɗin ku. Za mu gaya muku fa'idodin da ke ɓoye a cikin waɗannan ƙananan iri na hatsi waɗanda al'ummominmu na baya suka so sosai. 

Menene amfanin gero?

Bayan kasancewa mai araha sosai, gero yana da fa'idodin kiwon lafiya da muhalli da yawa waɗanda ke sa ya zama cikakkiyar ƙari ga abincin yau da kullun. Mu duba su daya bayan daya.  

1. Gero na tallafawa narkewa 

Gero suna tallafawa tsarin narkewar abinci ta hanyoyi da yawa 

1. High a cikin fiber: Gero na da wadataccen sinadarin fiber mai narkewa da maras narkewa, wanda ke inganta narkewar narkewar abinci da kuma hana ciwon ciki.
2. Yana daidaita motsin hanji: Babban abun ciki na fiber a cikin gero yana taimakawa wajen daidaita motsin hanji da kuma hana cututtukan narkewa kamar ciwon hanji.
3. Yana haɓaka lafiyar hanji: Fiber a cikin gero yana aiki azaman prebiotic, yana haɓaka haɓakar ƙwayoyin cuta masu kyau a cikin hanji da haɓaka lafiyar gut gaba ɗaya.
4. Yana rage kumburi: Gero na dauke da sinadarai masu hana kumburin hanji wadanda ke rage kumburin hanji da hana cututtuka masu narkewa kamar gyambo da kumburi.
5. Sauƙaƙe narkewa: Gero suna da sauƙin narkewa kuma ba sa haifar da su rashin jin daɗi na narkewa kamar kumburi, iskar gas, da ƙumburi, wanda galibi ana danganta shi da hatsi mai ɗauke da alkama.

Haɗa gero a cikin abincin ku na iya taimakawa wajen tallafawa narkewar lafiya ta hanyar samar da fiber mai mahimmanci, inganta lafiyar hanji, rage kumburi, da sauƙaƙe tsarin narkewar abinci.

2. Gero na tallafawa tafiyar asarar nauyi

Gero suna da ƙarancin glycemic index wanda ke rage haɗarin samun nauyi. Indexididdigar glycemic tsarin ƙididdigewa ne don abinci mai ɗauke da carbohydrates da yadda sauri jikinmu ke sha. Kasancewa ƙasa a kan ma'aunin glycemic ya sa ya dace da mutanen da ke ƙoƙarin rasa nauyi. Fiber a gero yana inganta jin daɗin cikawa kuma yana taimaka muku rage yawan adadin kuzarinku.

Gero kuma ba su da adadin kuzari, kuma suna ba ku kuzari mai dorewa, yana rage yuwuwar ku, yawan ci da cin abinci mara kyau.

3. Suna da wadataccen abinci mai gina jiki 

Gero suna da wadataccen abinci mai gina jiki saboda suna ɗauke da babban abun ciki na bitamin, ma'adanai, da antioxidants masu mahimmanci. Wasu mahimman abubuwan gina jiki da ake samu a cikin gero sun haɗa da:

1. Ma'adanai: Gero na da ma'adanai masu mahimmanci kamar magnesium, phosphorus, da potassium, waɗanda ke inganta ƙaƙƙarfan ƙashi, lafiyar zuciya, da aikin jijiya da tsoka.
2. Vitamins: Gero kyakkyawan tushen bitamin B-rikitattun bitamin, ciki har da thiamine, niacin, da folate, waɗanda ke tallafawa samar da makamashi da lafiya gabaɗaya.
3. Protein: Gero na da kyau tushen furotin na tushen tsire-tsire, wanda ke da mahimmanci don ginawa da gyaran kyallen takarda, da kiyaye yawan tsoka.

4. Gero na inganta lafiyar zuciya 

A wani bincike da kungiyar ta gudanar Cibiyar Binciken amfanin gona ta ƙasa da ƙasa don tropics Semi-Arid (ICRISAT), an gano cewa cin gero yana rage cholesterol da kashi 8%. 

Har ila yau, binciken ya nuna cewa ƙananan ƙwayoyin lipoprotein cholesterol ko cholesterol mara kyau kamar yadda muka sani, ya ragu da kashi 10%. 

Gero na da yawa a cikin ma'adanai masu mahimmanci kamar magnesium, wanda ke da mahimmanci don kiyaye lafiyar zuciya da daidaita hawan jini. Gero tushen wadataccen fiber ne mai narkewa da maras narkewa, wanda ke taimakawa rage matakan cholesterol kuma yana rage haɗarin cututtukan zuciya. 

5. Yana taimakawa wajen daidaita sukarin jini

Bincike ya tabbatar da haka cin gero yana taimakawa wajen rage glucose na jini matakan ta 12-15%. Idan aka kwatanta da irin hatsi na zamani kamar alkama, masara, da shinkafa; gero suna da ƙarancin ma'aunin Glycemic Index na daidai 52.7. Wannan yana nufin cewa gero a hankali yana shiga cikin jini, yana hana saurin girma a cikin matakan sukari na jini. Yana iya saukar da sukarin jini kuma yana taimaka muku rage sukarin jinin ku zuwa matakin pre-ciwon sukari daga matakin ciwon sukari.

6. Gero na da wadataccen sinadarin antioxidants 

Gero su a kyakkyawan tushen antioxidants. Antioxidants sune mahadi waɗanda ke taimakawa kare jiki daga lalacewa daga radicals kyauta. Wadannan radicals na kyauta na iya haifar da damuwa na oxidative, suna taimakawa ga cututtuka na yau da kullum da kuma haifar da tsufa. Wasu daga cikin antioxidants da ake samu a cikin gero sun haɗa da polyphenols, flavonoids, da carotenoids.

7. Yana tallafawa lafiyar kashi

 Gero suna mai arziki a cikin ma'adanai kamar calcium, iron, magnesium, manganese, zinc, copper, potassium da phosphorus, wadanda ke inganta kasusuwa masu karfi. Daya daga cikin nau'in gero, gero yatsa ko Ragi, yana dauke da sinadarin calcium sau 5-30 fiye da sauran hatsin abinci wanda ke da matukar muhimmanci ga lafiyar kashi. 

8. Gero ba su da alkama 

Gluten wani nau'in furotin ne da ake samu a cikin alkama, sha'ir, kuma mutanen da ke da rashin haƙuri dole ne su guje wa waɗannan hatsi. Gero, ba su da alaƙa da waɗannan hatsi kuma ba su ƙunshi alkama ba, yana sa su zama zaɓi mai aminci da dacewa ga mutanen da ke da cutar celiac ko rashin haƙuri.

Idan ba ku da alkama kuma kuna ci gaba da cin abinci mai yawa, za ku iya fuskantar matsalolin narkewar abinci da yawa kuma ku sami nauyi kuma. 

9. Yana kara kuzari da rigakafi 

Kasancewa mai arziki a cikin abubuwan gina jiki kamar Vitamin B1 da ma'adanai irin su baƙin ƙarfe da magnesium, gero na haɓaka garkuwar jikin mu da kuma ba da ƙarfi ga jiki don yaƙar cututtuka. Babban tushen kuzari ne don ci gaba da aiki cikin yini. 

Gero na kara kuzarin jikinmu, yana kara girmar kwayoyin cuta masu kyau a cikin hanji wanda hakan ke taimakawa jikinmu wajen yakar cututtukan da abinci ke haifarwa da cututtuka masu yawa. 

10. Yana tallafawa lafiyar fata 

Idan kun san wani abu game da kula da fata dole ne ku ji labarin niacin. Niacin an fi saninsa da niacinamide kuma ana samunsa a yawancin kayayyakin kula da fata. Yana aiki a kan wrinkles, yana magance kuraje, yana sa sautin fata ko da, kuma yana ɗanɗano fata. 

Duk da yake waɗannan duk fa'idodin kiwon lafiyar da gero ke bayarwa, akwai ƙarin fa'idodi, waɗannan hatsi suna kawowa duniya. 

11. Tushen abinci mai dorewa 

A cewar hukumar KUMA, gero na iya taimakawa wajen magance kalubalen noma na duniya na ciyar da al'ummar da ke karuwa kamar yadda suke da gina jiki da araha. Zai iya kawar da yunwa a duniya, ya zama tushen samun kudin shiga ga kananan manoma, samun ci gaba mai dorewa, inganta nau'in halittu da kuma iya dacewa da sauyin yanayi. 

12. Abokan muhalli 

Gero na buƙatar 70% ƙasa da ruwa don shuka idan aka kwatanta da shinkafa kuma ku ɗauki rabin lokaci don girma idan aka kwatanta da alkama. Hakanan yana buƙatar ƙarancin kuzari 40% don sarrafawa. Su ne tsire-tsire masu ƙarfi don haka suna iya jure matsanancin yanayin yanayi musamman zafi. 

Haɗa gero a cikin abincinku hanya ce mai sauƙi kuma mai daɗi don haɓaka lafiya da walwala. Akwai hanyoyi da yawa da zaku iya haɗa wannan babban abincin a cikin abincin ku na yau da kullun. Mafi sauƙi shine ƙara garin gero da yawa a cikin garinku na yau da kullun kuma ku more fa'idodin wannan hatsi mai gina jiki. 

Ba shi da alkama, yana taimakawa wajen ragewa da sarrafa nauyi, yana ba da fa'idodin kiwon lafiya da yawa kuma Majalisar Dinkin Duniya tana goyan bayanta saboda muhimmiyar rawar da take takawa a cikin tsarin abinci. Idan wannan bai yi kira ga ihun gero ba, me zai faru? 

Neman hanya mai dacewa don ƙara gero a cikin abincinku ba tare da barin chapatis da dosas da kuka fi so ba? Gwada Multi-Gro mix yau. Samun ikon gero 5 a cikin kowane cizo ba tare da yin wani ƙarin ƙoƙari ba. Sai ki zuba kofi daya na wannan hadin zuwa kofuna 3 na garin chapati (atta) ko dosa batter sai ki dafa yadda kike yi. Chapati mai wadatar abinci da dosa suna shirye don hidima!