An noman gero a Afirka, Indiya, da Kudu maso Gabashin Asiya na dubban shekaru, wanda hakan ya sa ya zama ɗayan mafi dadewa da ake noma hatsi a duniya. Yana daga cikin Poaceae, ko dangin ciyawa, amma bayanin tsarin abinci mai gina jiki ya fi kama da dawa da sauran hatsi. Mai kama da wake, hatsi ne mai kauri wanda ke jure fari kuma yana girma cikin sauri, kuma yana ba da fa'idodi masu yawa ga lafiya. Majalisar Dinkin Duniya ta ma bayyana tsohuwar hatsi saboda darajar sinadirai masu inganta lafiya da rawar da take takawa wajen tabbatar da abinci a duniya.
Gero ba shi da alkama kuma yana da kyakkyawan tushen fiber, furotin, da ma'adanai masu mahimmanci masu yawa. Ciki har da gero a cikin ingantaccen abinci na iya taimakawa kare lafiyar zuciya, ƙarfafa matakan cholesterol lafiya, da tallafi kokarin sarrafa nauyi, a tsakanin sauran fa'idodi. A cikin wannan labarin, za mu taƙaita bayanin sinadirai na gero, illarsa da fa'idarsa, da hanyoyin shirya shi.
Nau'in Gero Daban-daban
Gero na ɗaya daga cikin tsofaffin hatsi a duniya. A yau, shi ne babban amfanin gona ga mutane da dabbobi. Saboda abun ciki mai gina jiki, yawancin masu cin abinci masu rijista suna ba da shawarar ƙara gero a cikin abincin ku. Amma da yawan nau'ikan da za a zaɓa daga, ta yaya za ku san gero ya fi kyau?
Kamar kowane abinci, kowane nau'in gero na iya dacewa da daidaitaccen abinci lokacin da aka cinye shi da hankali. Yawancin gero suna da darajar sinadirai iri ɗaya, don haka yana iya gangarawa zuwa ga son kai. Ta hanyar gwaji da kuskure, za ku iya samun gero wanda ya dace da bukatunku kuma ya gamsar da abubuwan dandano ku.
Tsohon hatsi ya bambanta da girman da launi tsakanin nau'ikan. Gero ya kasu kashi biyu na farko - babba da ƙarami hatsi - yana ba ku wuri mai kyau don farawa lokacin zabar gero da ya dace a gare ku.
1. Manyan Hatsin Gero
- Gero yatsa, wanda kuma ake kira ragi, yawanci launin ruwan kasa kuma kusan milimita 1-2 (mm) girmansa
- Foxtail Gero na iya zama ja, baki, fari, ko rawaya a launi, kuma yawanci suna kusa da 2-3 mm a girman
- Pearl Gero shine mafi yawan nau'in gero. Yawanci fari ne, rawaya, launin toka, ko shunayya kuma yana kusa da 3-5 mm tsayi
- Proso Gero yana da kusan 3 mm tsayi kuma yawanci yana da layukan ƙawata tsayin hatsi. Yana iya zama launin ruwan kasa, rawaya, ko fari
2. Ƙananan Hatsin Gero
- Browntop Gero yawanci yana kusa da 4-5 mm tsawon kuma tan ko fari a launi
- Fonio Gero ƙaramin hatsi ne, yawanci fari ko fari, mai duhun launi
- Code Gero yawanci ya fi duhu launi, girma cikin baƙar fata da launin ruwan kasa mai duhu. Suna kusan 3 mm a girman
- Barnyard Gero ya zo cikin inuwar launin toka da fari kuma yana da kusan mm 3
- Karamar Gero yawanci kusan 2-3 mm girman da inuwar launin toka da fari
Bayanan Gina Jiki na Gero
Hatsin gero abinci ne mai wadataccen abinci mai gina jiki, wanda ba shi da alkama mai cike da furotin, fiber mai narkewa, da nau'in ma'adanai. Kamar sauran hatsi, yana da kyau tare da sauran abinci don ƙirƙirar abinci mai gina jiki ko gefen tasa.
1/2 kofin dafaffen gero yana bada:1
- Calories: 104
- Protein: 3 grams (g)
- Carbohydrates: 20.6g ku
- mai: 0.87g ku
- Fiber: 1.1g
- Sugar: 0.1g ku
- Phosphorus: 87 milligrams (MG) (7% na ƙimar yau da kullun)2
- Folate: 16.6 micrograms (mcg) (4% na ƙimar yau da kullun)2
- Potassium: 54mg (2% na ƙimar yau da kullun)2
- Calcium: 2.6mg ku
- Magnesium: 38.3mg (9% na ƙimar yau da kullun)2
- Niacin: 0.67mg (4% na ƙimar yau da kullun)2
Gero ba kawai ake ba da hatsi gabaɗaya ba—ana kuma samuwa a matsayin garin gero. Yin amfani da garin gero maimakon sauran nau'in fulawa na iya haɓaka bayanan abinci mai gina jiki kayan gasa.
1/2 kofin gurasar gari na gero yana bada:3
- Calories: 228
- Protein: 6.5g ku
- Carbohydrates: 44.7g
- mai: 2.5g ku
- Fiber: 2.8g ku
- Sugar: 1 g
- Phosphorus: 170mg (14% na ƙimar yau da kullun)2
- Folate: 25mcg (6% na ƙimar yau da kullun)2
- Potassium: 134mg (3% na ƙimar yau da kullun)2
- Calcium: 8.4mg ku
- Magnesium: 71mg (17% na ƙimar yau da kullun)2
- Niacin: 3.6mg (22% na ƙimar yau da kullun)2
-
Xiaomi 2.5kg
-
Amfanin Gero Da Lafiyar Abinci
Akwai dalilin da yasa ake samun gero sau da yawa a cikin shagunan abinci na kiwon lafiya - hatsi ne mai ƙarfi wanda ke tallafawa lafiya a matakai da yawa. Yana ƙunshe da bayanan abinci mai ban sha'awa wanda ke taimakawa hanyoyin kiwon lafiya da yawa, gami da lafiyar hanji da zuciya.
Amfanin kiwon lafiya na gero sun hada da:
- Yawan Antioxidants: Gero yana cike da tannins, phytates, da phenols, waɗanda zasu iya taimakawa yaƙi da damuwa na oxidative wanda ke lalata sel kuma yana iya ba da gudummawa ga yanayin kiwon lafiya na yau da kullun kamar nau'in ciwon sukari na 2 da cututtukan zuciya.
- Yiwuwar Daidaita Matakan Sugar Jini: An yarda da gero a matsayin mai ƙananan glycemic index. Don haka, hatsin gero na iya amfanar sarrafa sukarin jini da rage haɗarin kamuwa da ciwon sukari4
- Abubuwan da za a iya rage Cholesterol: Bincike ya nuna cewa cin gero na iya rage hyperlipidemia da kuma tada HDL cholesterol, cholesterol mai kyau. Don haka, yana iya rage haɗarin haɓaka hauhawar jini da sauran cututtukan cututtukan zuciya masu alaƙa5
- Ya dace da Abincin Gluten-Free: Wadanda suke buƙatar bin abinci marar yisti, kamar waɗanda ke zaune tare da cutar celiac, za su iya jin dadin gero lafiya. Akwai girke-girke na gero da yawa waɗanda ke ba da iri-iri a cikin abinci marar yisti. Bugu da kari, garin gero madadin garin alkama ne mara alkama
- Taimakawa Lafiyar Gut: Gero yana da wadata a cikin prebiotics masu fa'ida, waɗanda ke haifar da haɓakar ƙwayoyin cuta masu amfani a cikin microbiome na hanji, suna haɓaka ingantaccen hanji. Har ila yau, gero shine tushen fiber mai kyau. Isasshen abincin fiber na yau da kullun yana tallafawa motsin hanji na yau da kullun, yana rage haɗarin damuwa masu alaƙa da gastrointestinal
Matsalolin Gero Mai Yiwuwa
Yayin da hatsin gero yana ba da fa'idodi da yawa na kiwon lafiya, yana kuma da fa'idodi masu fa'ida-da farko yana da alaƙa da abubuwan da ke cikin sinadirai. Hatsin gero na dauke da sinadiran da ke kawo cikas ga shayar da jikinka na wasu sinadarai, wanda zai iya haifar da nakasu idan ba a yi la’akari da su ba. Duk da haka, wannan na iya bambanta a cikin nau'in gero.
- Antinutrients a cikin Gero Yana Hana Shawar Nutrient: Abubuwan da ke hana gina jiki, kamar phytic acid, na iya rage ikon jiki na shan wasu sinadarai kamar potassium, calcium, iron, zinc, da magnesium. Duk da haka, waɗanda suke cin abinci mai kyau ba za su iya lura da wannan tasirin akan babban sikelin ba
- Daban-daban Matakan Antinutrients a Nau'in Gero Daban-daban: Hakazalika da sauran hatsi gabaɗaya, abubuwan gina jiki sun bambanta tsakanin nau'ikan gero. Haka abin yake a cikin abubuwan da suke da shi na maganin gina jiki. Wasu nau'ikan gero sun ƙunshi ƙarin abubuwan gina jiki, yana sa da wuya a fahimci cikakken tasirinsa akan shayar da micronutrient.
- Lu'u-lu'u Gero Ya ƙunshi phytates: Phytates suna ba da wasu fa'idodin kiwon lafiya amma na iya hana sha na ma'adanai da ake buƙata don kula da homeostasis a cikin jiki.6
- Goitrogenic Polyphenols a cikin Lu'u-lu'u Gero Haɗe da Hadarin Goiter: Magungunan polyphenol a cikin gero na lu'u-lu'u suna da tasirin goitrogenic, wanda zai iya taimakawa wajen haɓaka glandar thyroid.7
Nasihu don Shiryewa da Dafa Gero
Gero hatsi iri-iri ne wanda zai iya haɓaka dandano, laushi, da abinci mai gina jiki iri-iri. Ana sayar da hatsin gero danye, busasshe, busasshen, da niƙa kamar gari, yana ba ku damammaki mai yawa don haɗa shi cikin ingantaccen abincinku. Ana shirya shi sosai kamar yadda za ku dafa quinoa.
Kafin ka dafa gero, yi la'akari da jiƙa shi dare ɗaya don rage abubuwan da ke cikin sinadarai. Jiƙa yana ba da damar abubuwan gina jiki kamar phytic acid don fitar da su. Hakanan zaka iya gasa gero a cikin kasko kafin dafa abinci don haɓaka ɗanɗanonsa.
Idan lokacin dafa gero ya yi, ƙara kofuna 2 na ruwa ga kowane kofi na ɗanyen gero. Ku kawo cakuda zuwa tafasa kuma ku bar shi ya yi zafi na kimanin minti 20 ko har sai hatsi ya sha yawancin ruwa. Cire tukunyar daga zafin rana, yayyafa gero, kuma bar shi ya zauna na tsawon minti 15 yayin da yake sha sauran ruwan.
Dafaffen gero na iya ƙara yawan abubuwan gina jiki ga jita-jita da yawa. Yi la'akari da ƙara ɗan ɗanɗano na gero zuwa salatin mai daɗi, porridge na karin kumallo, ko stew.
Koyi Yadda ake Inganta Abincinku da Kula da Matakan Ma'anar Glycemic ɗinku tare da Shawarar Kwararru ta Signos.
Hatsin gero ya jure gwajin lokaci. Tushen amfanin gona ne mai ƙarfi wanda ke ci gaba da yi wa mutane hidima a duk faɗin duniya tare da ɗimbin abubuwan gina jiki. A matsayin low-GI, abinci marar yisti, gero na iya zama ingantaccen ƙari ga yawancin abincin warkewa. Waɗanda ke sa ido kan matakan sukarin jininsu, sarrafa rashin haƙuri, ko ba da shawara ga mafi kyawun lafiyar zuciyar su na iya samun fa'idodi masu alaƙa yayin cin gero.
Abinci mai gina jiki yana taka muhimmiyar rawa a cikin lafiyar gaba ɗaya, amma kiyaye tasirin abincin ku akan tsarin ku na iya zama ƙalubale. Ci gaba da lura da glucose na iya inganta lafiyar ku da goyan bayan halayen cin abinci mai kyau ta hanyar nuna takamaiman alamun kiwon lafiya - nuna alaƙa tsakanin abin da muke ci da yadda jikinmu ke amsawa.