Menene gero?
Iri da aka ware a matsayin dukan hatsi, ana yawan samun gero a cikin irin tsuntsaye. Amma ba shakka ba kawai ga tsuntsaye ba ne. Wannan hatsi marar alkama da ke faruwa a zahiri yana cike da ma'adanai-kamar potassium kuma magnesium-kuma yana tattara naushi tare da yawan furotin a kowane hidima. Tare da ɗanɗanon masara mai laushi mai dafa kamar shinkafa ko quinoa, gero nau'i-nau'i da kyau a cikin salads, a matsayin gefen tasa, a matsayin porridge don karin kumallo, ko ma a cikin gurasa da kek. Don ƙara ɗanɗano mai zurfi a cikin abincinku, Hakanan kuna iya gasa gero kafin dafa abinci don fitar da ƙarin bayanin kula ko na ƙasa. Ci gaba da karantawa don ƙarin koyo game da menene gero, gaskiyar abinci mai gina jiki da fa'idodin, da yadda ake cin wannan ƙwayar lafiyayyar.
Bayanan abinci mai gina jiki gero
Wannan ƙaramin hatsi gabaɗaya yana ba da naushin abinci mai ƙarfi mai ƙarfi.
"Gero hatsi ne mai sitaci, marar alkama wanda ke cike da bitamin da ma'adanai kamar calcium, phosphorus, da magnesium," in ji Samantha Murdoch, RDN, wata ƙwararren masanin abinci mai gina jiki mai rijista a Asibitin Lenox Hill a birnin New York. Wadannan abubuwan gina jiki "duk suna da muhimmiyar rawa a lafiyar kashi, da aikin jijiya da tsoka."
Ga abin da za ku samu a cikin kofi ɗaya (gram 174) na dafaffen gero.
Calories: 207
Protein: 6.1 g (kashi 12 na ƙimar Kullum)
Fiber: 2.3 g (9 bisa dari DV)
mai: 1.7g ku
Carbohydrates: 41.2 g (14 bisa dari DV)
Calcium: 5.2 MG (1 bisa dari DV)
Iron: 1.1 MG (6 bisa dari DV)
Niacin: 2.31 MG (12 bisa dari DV)
Magnesium: 76.6 MG (19 bisa dari DV)
Phosphorus: 174 MG (17 bisa dari DV)
Potassium: 108 MG (3 bisa dari DV)
Cikakken hatsi mara alkama mai cike da furotin
Idan gero ba na yau da kullun ba ne na abincin ku, kuna iya sake tunani game da wannan. Wannan hatsin hatsi mai kama da iri yana da yawa furotin - gram 6 a kowace hidima - ƙari, yawancin fiber, da magnesium. Har ila yau, babban madadin kyauta ne ga mutanen da ke da cutar celiac ko duk wanda yake so ya rage yawan abincin su.
Mafi kyawun sashi? Gero yana da sauƙin haɗawa a cikin abincinku saboda yana da yawa. Za a iya cin shi a matsayin porridge na karin kumallo, a sha a matsayin abin sha mai ƙima, a yi amfani da shi maimakon shinkafa, ko kuma a jefa shi a kan salatin. Kuna iya ma amfani garin gero don yin burodi. Gwada wannan gero tot girke-girke kowa ya daure ya so.
Asalin gero
Gero karamin hatsi ne wanda nau'in ciyawa ne kuma wani bangare ne na dangin Poaceae. Tsire-tsire na asali zuwa yankuna da yawa a Asiya da Afirka, abinci ne mai mahimmanci ga al'adu da yawa. Sau da yawa ana haɗe shi ko a yi shi abin sha. Fiye da kashi ɗaya bisa uku na al'ummar duniya sun dogara da wannan hatsi gabaɗaya.
Gero ana fifita ba kawai don amfanin sa na gina jiki ba, har ma saboda yana iya girma a cikin yanayi mai zafi, bushewa, da ƙalubale.
Xiaomi 2.5kg
Iri
Akwai nau'ikan gero da dama da ake nomawa domin amfanin ɗan adam da kuma na dabbobi. Ana noman gero lu'u-lu'u ne a Indiya da wasu sassan Afirka. Yana daya daga cikin gero da ake nomawa, yana sauƙaƙa samunsa akan shagunan kantin kayan miya. Lu'u-lu'u gero jeri a launi, daga fari da rawaya zuwa launin toka da launin ruwan kasa.
Gero an kasasu nau'i biyu ne: Babban gero da ake nomawa, wanda ya fi shahara, da kuma ƙaramin gero. Manyan nau'ikan gero sun haɗa da gero yatsa, gero foxtail, gero lu'u-lu'u, da gero proso. A cewar wani bincike a cikin Ci gaba a Binciken Abinci da Abinci, gero yatsa yana da mafi yawan potassium da alli idan aka kwatanta da sauran nau'ikan gero.
(Ga wata shawara akan amfani garin gero don yin burodi marar yisti.)
Irin gero sun bambanta da launi, girmansu, da kuma inda ake noman su. Kuma duk suna da nau'ikan abubuwan gina jiki daban-daban.
Amfanin gero ga lafiya
Amino acid
Gero yana ɗaya daga cikin ƴan hatsi waɗanda ke da babban abun ciki na furotin a kowace hidima, yana mai da shi manufa don cin ganyayyaki, vegan, ko abinci mai gina jiki. "Gero na musamman ne kamar yadda yake ba da ƙarin muhimman amino acid idan aka kwatanta da mafi yawan hatsi,” in ji Allison Gregg, RDN, masanin abinci mai gina jiki mai rijista a Jacksonville, Florida. "Amino acid yana aiki azaman tubalan gina jiki."
High a cikin antioxidants
Antioxidants kwayoyin halitta ne da ke yaki da radicals kyauta. Masu tsattsauran ra'ayi na iya haifar da cutarwa ga jiki idan matakan sun yi yawa. "Lalacewar tsattsauran ra'ayi na kyauta yana ba da gudummawa ga etiology na matsalolin kiwon lafiya na yau da kullun, irin su cututtukan zuciya da cututtukan kumburi," in ji Gregg.
Gero yana da yawa a cikin ferulic acid da catechins, mahaɗan phenolic waɗanda ke aiki azaman antioxidants. “Abincin da ke tattare da sinadarin antioxidant mai wadatar hatsi yana taimakawa kare jiki daga damuwa da ke haifar da radicals kyauta,” in ji Kristin Gillespie, RD, ma’aikacin abinci mai rijista da ƙwararrun likitocin tallafin abinci mai gina jiki da ke Virginia Beach, Virginia. "Wannan, bi da bi, yana taimakawa rage haɗarin yanayi na yau da kullun, gami da cututtukan zuciya da wasu nau'ikan ciwon daji."
Launi na hatsi kuma yana haifar da bambanci. "Mafi duhu launin gero, irin su yatsa da proso [iri-iri], mafi girman ƙarfin antioxidant," in ji Gregg.
Gero na iya taimakawa rage matakan sukarin jini
Fiber yana da mahimmanci ga lafiyayyen jiki saboda dalilai daban-daban, gami da taimakawa sashin narkewar abinci tare da kyawawan ƙwayoyin cuta da kuma taimakon motsin hanji. Gero yana da duka mai narkewa da maras narkewa zaren. Gregg ya ce "Masu wadatar fiber na gero da polysaccharides marasa sitaci suna taimakawa wajen sarrafa matakan sukarin jini," in ji Gregg. "Ƙananan ma'anar glycemic ɗinsa yana taimakawa wajen guje wa hauhawar sukari na jini."
Yanayi zai iya taimakawa sarrafawa ko ragewa
Amfanin abinci mai gina jiki na gero na iya taimakawa wajen sauƙaƙa wasu yanayin kiwon lafiya.
"Wannan hatsi, tare da sauran dukkanin hatsi, na iya taimakawa wajen rage matakan cholesterol," in ji Murdoch. "Gro kuma na iya taka rawa wajen rage matakan triglyceride," in ji Gregg.
Ba wai kawai gero yana da fa'ida wajen rage cholesterol ba, amma "wadanda ke da sinadarin antioxidant da fiber na gero na taimakawa wajen kariya daga yanayi na yau da kullun, gami da cututtukan zuciya da wasu nau'in ciwon daji," in ji Gillespie.
Zaɓin kyauta na Gluten ga waɗanda ke da cutar celiac
Gero hatsi ne na halitta wanda ba shi da alkama, yana mai da shi manufa ga duk wanda yana so ya rage yawan alkama suna cinye ko ga waɗanda ke da cutar celiac. Kodayake hatsi ne marar yalwaci, Gregg ya ce "ya kamata ku duba alamar lokacin da za ku sayi gero don tabbatar da cewa ba shi da alkama kuma ba a gurbata shi da kayan abinci masu dauke da alkama ba."
Hatsari ko illa
Ko da yake gero yana da fa'idodin kiwon lafiya da yawa, yana da mahimmanci a san cewa yana da abubuwan gina jiki. Wadancan mahadi ne da ke toshe ko rage karfin jiki na sha na gina jiki.
Akwai nau'ikan abubuwan gina jiki daban-daban kuma "gero ya ƙunshi da yawa, ciki har da tannins, phytates, polyphenols, trypsin inhibitors, da fiber," in ji Gillespie. "Antinutrients su ne ainihin abubuwan da aka samo daga tsire-tsire waɗanda ke rage yiwuwar rayuwa-kuma, saboda haka, iyawa-na wasu abubuwan gina jiki," in ji Gillespie.
Akwai sinadirai da ma'adanai da yawa waɗanda magungunan antinutrients za su iya yin tasiri. "Yayin da wadannan abubuwan gina jiki suna taka rawa a cikin calcium, iron, zinc, da magnesium sha, akwai abubuwa daban-daban da zasu iya tasiri ga yawan sha," in ji Murdoch.
Za a iya samun illolin rashin jin daɗi, musamman idan kun ci gero da yawa. “Cin gero mai yawa na iya haifar da ciwon ciki, kumburin ciki, kuma maƙarƙashiya,” in ji Gregg.
Wasu mutane na iya buƙatar kulawa sosai ga cin gero. Murdoch ya ce "Akwai ƴan al'umma da ya kamata su sa ido kan abubuwan da suke ci kuma kada su wuce gona da iri." Idan kuna da, ko kuma kuna cikin haɗarin osteoporosis ko ƙarancin ƙarfe na anemia, alal misali, "yana iya zama da amfani a sami babban ƙarfe ko abinci mai wadatar calcium kafin ko bayan cinye gero don haka cikakken adadin abubuwan gina jiki ya sha sosai."
Wani abu game da fili shine goitrogenic polyphenols, wanda zai iya shafar thyroid kuma haifar da goiter. Goiter shine girman girman thyroid gland shine yake. "Idan kuna fama da matsalolin thyroid, kuna iya buƙatar iyakance yawan abincin ku kamar yadda gero ya ƙunshi ƙananan goitrogen, wanda zai iya tsoma baki tare da aikin thyroid," in ji Gregg.
Yadda ake cin gero
Gero yana da ɗanɗanon masara mai laushi kuma ana iya amfani dashi a cikin ɗimbin jita-jita. Dafa gero yayi kama da yin shinkafa: Bi rabon hatsi 2-kofuna-ruwa-zuwa-1-kofin- hatsi. Yana ɗaukar kusan mintuna 20, yana mai da shi abinci mai sauri da sauƙi don shirya. Idan ana son fitar da karin dandano na goro, za a iya gasa gero da mai kadan a cikin kasko kafin a dahu.
"Ni da kaina ina son sanya gasasshen kayan lambu da furotin a saman gero don samun ƙarin fiber a cikin abinci na," in ji Murdoch.
Kuna iya siyan gero ta nau'i-nau'i iri-iri, gami da hatsi gabaɗaya, ganyayen gero, mai kumbura, da gari.
"Ya kamata mutane su yi la'akari da ƙara gero a cikin abincinsu saboda ƙarin zaɓi ne mai lafiya, mai sauƙin yi, kuma mai araha," in ji Gregg. Ana iya shigar da gero a cikin kayan da aka gasa, kamar kukis, biredi, da biredi, kuma a yi amfani da shi azaman mai kauri don miya.
"Ana iya dafa shi kuma a ci shi azaman hatsin karin kumallo kamar oatmeal, dafa shi kuma a yi amfani da shi azaman abinci na gefe, a jefa shi cikin salatin ku, ko ma ƙara da suttura ko furotin," in ji Gillespie.