da sunadarai Suna da mahimmanci don haɓaka, gyarawa da kiyaye kyallen jikin jiki. Ko da yake sau da yawa ana danganta shi da kayan dabba, shinkafa muhimmiyar tushen furotin ne daga tsire-tsire, musamman idan an haɗa shi da kyau tare da sauran abinci. Don ƙarin bayani game da amfanin cin shinkafa, ana ba da shawarar yin bitar nazarin kan tasirin sa akan lafiya.
Shinkafa nawa furotin ke da shi?
Abubuwan da ke cikin furotin a cikin shinkafa ya bambanta dangane da nau'insa da shirye-shiryensa:
- Farar shinkafa: Kusan 2,7 g na furotin a kowace g 100.
- Shinkafa mai launin ruwan kasa: Ya ƙunshi kusan 3,5 g na furotin a kowace g 100, yayin da yake riƙe da ƙwayar cuta da ƙwayar cuta.
- Shinkafa furotin foda: Yana iya kaiwa zuwa 80% abun ciki na furotin, yana mai da shi kyakkyawan zaɓi ga 'yan wasa da mutanen da ke neman ƙara yawan furotin.
Amfanin shinkafa a matsayin tushen furotin
Shinkafa tana ba da fa'idodi da yawa idan aka yi amfani da ita azaman tushen furotin a cikin daidaitaccen abinci:
- Sauƙin narkewa: Ya dace da mutanen da ke da hankali na narkewa kamar yadda ba ya ƙunshi alkama.
- Bayar da makamashi: Godiya ga babban abun ciki a ciki hadaddun carbohydrates, yana ba da kuzari mai dorewa.
- Ƙananan mai: Zaɓin lafiya ne ga waɗanda ke neman kiyaye daidaiton abinci.
- Ya dace da masu cin ganyayyaki da masu cin ganyayyaki: Ana iya haɗa shi da legumes don samun cikakken furotin.
Yadda ake samun cikakken furotin da shinkafa
Shinkafa bata ƙunsar duk mahimman amino acid daidai gwargwado ba, amma ana iya juyar da ita zuwa cikakkiyar furotin idan an haɗa ta da:
- Legends: Lentils, chickpeas ko wake.
- Kwayoyi da tsaba: Almonds, walnuts ko tsaba sunflower.
- Tushen waken soya: Kamar tofu ko tempeh.
Don ƙarin koyo game da tushen furotin ga masu cin ganyayyaki, zaku iya tuntuɓar Tushen furotin mai cin ganyayyaki uku waɗanda ba tofu ba.
Shinkafa fari ko ruwan kasa ya fi kyau?
Brown shinkafa shine zaɓin da aka fi ba da shawarar daga ra'ayi mai gina jiki saboda:
- Ya ƙunshi ƙari zaren, wanda ke inganta narkewa.
- yana kawo ƙari sunadarai da micronutrients.
- Yana da ƙananan glycemic index, yana taimakawa wajen sarrafa matakan sukari na jini.
Bugu da ƙari, an ba da shawara canza zuwa garin shinkafa launin ruwan kasa don ƙara yawan amfanin abinci mai gina jiki.
Shinkafa furotin foda: madadin mai ban sha'awa?
La shinkafa furotin foda Yana da kyakkyawan madadin kari na gargajiya, musamman ga mutanen da ke da lactose ko rashin haƙuri. Yawancin lokaci yana ba da har zuwa 24 g na furotin da 30 g na samfur, tare da bayanin martaba amino acid dace lokacin da aka haɗe shi da sauran tushen tushen furotin.
Ga waɗanda ke neman lafiyayyen girke-girke, yana iya zama taimako don bincika zaɓuɓɓuka kamar pancakes mafi koshin lafiya da abinci wanda zai iya haɗawa da shinkafa a matsayin wani ɓangare na sinadaran su.
Shawarwari don haɗa shinkafa a cikin daidaitaccen abinci
Don cin gajiyar fa'idodin shinkafa a matsayin tushen furotin, ana ba da shawarar:
- Haɗa shi da wasu sunadaran kayan lambu.
- Zaɓi shinkafa mai launin ruwan kasa a duk lokacin da zai yiwu.
- Saka shi a cikin girke-girke daban-daban kamar salads, stews ko shinkafa shinkafa tare da kayan lambu da ƙarin sunadaran.
Ko da yake ba cikakken furotin ba ne a kan kansa, shinkafa kyakkyawan tushe ne don daidaitaccen abinci. Haɗe da sauran abinci, zai iya ba da cikakkiyar tushen furotin mai fa'ida ga lafiya. Don ƙarin dabarun dabarun abinci mai gina jiki, yana da kyau a duba labarin akan rage cin abinci sodium ko menu na yau da kullun.
