Menene Gero?

Gero ni a irin hatsi Wannan wani yanki ne na dangin ciyawa Poaceae. Ana noman wannan karamar hatsin a Indiya da Najeriya, musamman a Asiya da Afirka. Kamar shinkafa launin ruwan kasa da quinoa, ana iya dafa abincin gero don sauƙin narkewa.

Akwai nau'ikan gero da yawa. Koyaya, yawancin nau'ikan gero sun haɗa da Gero Finger, Foxtail Gero, Pearl Gero, Proso Gero, Ƙananan Gero da Sorghum Gero.. Gero yana cike da ƙimar sinadirai kuma shine dalilin da ya sa yawancin masu ilimin abinci da likitoci ke ba da shawarar shi a matsayin ɗaya daga cikin karin kumallo hatsi cewa dole ne ku sanya a cikin abincinku. Bugu da kari, gero muesli ƙwararrun masu ba da shawara kan abinci sun ba da shawarar saboda ya fi nau'in gero mai yawa na gina jiki.

1. Gero dawa (Jowar)

Ana kiransa da sunan Jowar a Indiya. Jihohin da suke noman dawa mafi girma a Indiya sune Maharashtra da Karnataka. Ana amfani da wasu nau'ikan dawa don samar da ethanol.

2. Proso Gero (Chena/Barri)

Hakanan ana kiran wannan hatsin gero masarar tsintsiya, galibi ana samun wannan hatsi a cikin busassun yankuna na Asiya, Ostiraliya, Afirka, Turai, da Arewacin Amurka. Ba kwa buƙatar ruwa mai yawa don shuka wannan amfanin gona.

3. Lu'u-lu'u Gero (Bajra)

A Indiya, za ku sami wannan amfanin gona da sunan Bajra kuma an fi girma a cikin jihohi irin su Gujarat, Rajasthan, Maharashtra, Uttar Pradesh, da Haryana. 

4. Foxtail Gero (Kakum / Kangni)

Foxtail gero ko gero Italiyanci yawanci ana shuka shi a cikin yanki mai bushewa. Lokacin girma na irin wannan nau'in gero a Indiya yana da ɗan gajeren lokaci.

5. Gero Yatsa (Ragi)

Sunan gama gari na gero yatsa a Indiya shine ragi. The ragi gero ya shahara saboda amfanin sinadirai. Yana daya daga cikin manyan gero a Indiya kuma ragi flakes galibi ana amfani da su a cikin abincin jarirai.

6. Gero Browntop (Korle)

Ana yin wannan nau'in gero galibi a Karnataka da Andhra Pradesh. Abin da ya sa wannan gero ya zama na musamman shi ne, ana iya shuka shi ko da a cikin ƙasa mara kyau.

Xiaomi 2.5kg

7. Barnyard Gero (Sanwa)

Wannan yana daya daga cikin gero a Indiya wanda ake nomawa a wasu sassa na Andhra Pradesh da Uttarakhand. Kwarewarsa ita ce tana girma ko da a cikin ƙasa.

8. Karamin Gero (Moraiyo)

Ko akwai shukar ruwa ko fari, ana iya shuka wannan gero cikin sauƙi. Ana samun irin wannan nau'in gero a Gabashin Ghats a Indiya.

9. Gero Buckwheat (Kuttu)

Buckwheat yana daya daga cikin shahararrun nau'in gero, ana kuma san shi da kuttu a Indiya kuma ana yawan amfani dashi a lokacin azumi na Navratra. Yana rage hawan jini kuma yana da alaƙa da ciwon sukari. Yana da amfani ga lafiyar zuciya da jijiyoyin jini, kuma yakamata ku saka shi a cikin abincin ku idan kuna son rage kiba. Bugu da ƙari, buckwheat yana kariya daga gallstones, asma a cikin yara da ciwon nono.

10. Amaranth gero (Rajgira)

Amarnath kuma aka sani da Rajgira, babban tushen furotin ne da fiber na abinci. Yana da kyau ga daidaita cin abinci. Bugu da ƙari, wannan gero yana taimakawa wajen hana asarar gashi da launin toka. Amaranth kuma yana rage cholesterol da damar haɓaka cututtukan zuciya. Ya ƙunshi abubuwa masu yawa na alli, bitamin da sauran abubuwan gina jiki.

11. Kodo Gero

Gero kodo wani nau'in gero ne mai narkewa wanda ya ƙunshi ƙarin amino acid lecithin. Yana taimakawa wajen ƙarfafa tsarin jijiyoyin jini. Niacin, B6, da folic acid, da sauran bitamin B da sauran bitamin da ma'adanai, sun fi yawa a cikin kodo. Yana da ma'adanai irin su calcium, iron, potassium, magnesium, da zinc. Yana da kyau ga mutanen da ba su da alkama a cikin su saboda gero ne marar alkama. Lokacin amfani da shi akai-akai ta matan postmenopausal, yana iya magance matsalolin zuciya da jijiyoyin jini kamar hauhawar jini da matakan cholesterol.

Amfanin Gero A Lafiya

A cewar wasu bincike, akwai tarin amfanin gero ga jikin dan adam. Bari mu tattauna kaɗan daga cikinsu.

1. Yana Taimakawa Lafiyar Narke Jiki

Yin amfani da hatsin gero na iya taimakawa wajen daidaita motsin hanji tunda yana ɗauke da fiber sosai kamar naman hatsi. Hakanan ya ƙunshi prebiotics waɗanda ke taimakawa haɓakar probiotic a cikin microbiome. Wannan yana taimakawa wajen inganta lafiyar hanji da rigakafi.

2. Mai Girma Ga Mutanen da ke da Rashin Haƙuri na Gluten

Mutanen da ba za su iya jure wa alkama ba a cikin abincin su na iya cinye gero ba tare da wata shakka ba tun da hatsin da ba shi da alkama. Shi ya sa da yawa iri hatsi marasa alkama ya ƙunshi gero.

3. Yana Taimakawa Lafiyar Zuciya

Magnesium yana daya daga cikin sinadirai masu inganta tsarin zuciya, kuma gero yana dauke da magnesium. Kamar yadda mutum yake cin gero, hatsi zai taimaka wajen inganta matakin furotin adiponectin, wanda a ƙarshe yana taimakawa wajen kare kyallen jikin zuciya. 

4. Yana Qara Hakuri

Daya daga cikin amfanin gero shi ne cewa yana da babban taro na amino acid, tryptophan, wanda ke taimakawa wajen inganta yanayi. Mutanen da ke fama da damuwa ko damuwa dole ne su ci gero a cikin abincinsu na yau da kullun.

5. Sarrafa Nauyi

Mutanen da ke fama da matsalar kiba ko kiba ya kamata su yi la'akari da hada gero a cikin abincinsu. 

A kowace gram 100 na gero da ba a dafa shi yana samar da adadin kuzari 378. Duk nau'ikan gero suna da wadatar carbohydrates. Don haka, zaku iya tsammanin jin ku kuma ku kasance cikin kuzari bayan cinye gero na dogon lokaci. Baya ga carbohydrates, shi ma babban tushen furotin, fiber, bitamin, ma'adanai, da antioxidants. A zahiri, zaku iya samun calcium a ciki gero yatsa. Waɗannan su ne wasu daga cikin sinadarai da kuke buƙata a cikin jikin ku akai-akai. Don haka, cin gero na iya taimaka maka samun nau'ikan abubuwan gina jiki da yawa.

Yaya ake Cin Gero akai-akai?

Idan kuna son ƙara gero a cikin abincinku akai-akai, shawarwari masu zuwa zasu iya taimaka muku.

• Ɗauki pats ɗin porridge kuma ƙara 'ya'yan itace masu sabo a ciki. Hakanan zaka iya ƙara berries daskararre idan ba'a samu sabbin berries ba.
• Kuna iya yin miya ko miya daga gero.
• Maimakon quinoa, zaka iya amfani da gero don salads.

Yanzu, duk abin da za ku yi shi ne siyan gero mafi inganci kuma ku fara ƙarawa a cikin abincinku.