Mene ne hatsi cikakke? 11 Nau'i na hatsi

Yawancin nazarin ya nuna alamun cin abinci mai yawa a cikin fiber kuma wane wuri mafi kyau don samun wannan fiber fiye da cikakke hatsi? Ga jerin nau'o'in nau'o'in hatsi da za ku iya shigarwa a cikin abincinku.

• 01 na 11

  Teff

  An yi la'akari da cewa "hatsi ne na farko" wanda aka ci a wasu sassa na duniyar duniyar kuma kwanan nan ya shiga hanyar sayar da kayan cin abinci na Amurka da kuma gidaje. Kamar quinoa, teff ba shi da yalwaci, amma saboda ƙananan ƙananansa, yana ƙaddamar da zama ɗan ƙasa kaɗan.

• 02 na 11

  Quinoa

  Quinoa shi ne abincin da aka fi so na gaba daya don wasu dalilai. Na farko, yana da sauri-dafa abinci fiye da sauran hatsi. Quinoa daukan kimanin minti 15 don dafa, da kuma quinoa flakes dafa a cikin 'yan mintoci kaɗan. Abu na biyu, yana da haɗari a cikin gina jiki tare da gwargwadon 18 da kofin, dafa shi, sa shi cikakke masu cin ganyayyaki da vegans .

  Yana da wata ƙanshi mai laushi, mai laushi kamar ƙanshin da ya sa ya zama cikakke don yin amfani da naman alade ko salat. Idan ba ku rigaya ba, ku gwada wannan ƙwayar hatsi. Yana iya kawai saman jerin fayilolin da kuka fi so, ma!

• 03 na 11

  Farro

  Yana kama da sha'ir, yana dandana kamar sha'ir, yana dafa kamar sha'ir, amma ba sha'ir ba ne: yana da farro ! Farro wani hatsi ne na dindindin wanda ya dade da yawa daga cikin kayan gargajiya Italiyanci.

• 04 na 11

  Kaniwa

  Duk da yake yana da alama kamar kowace hatsi, a wani lokaci ko wani, an bayyana "sabon quinoa", kaniwa , dangi na kusa da quinoa, zai iya kasancewa. Tare da kusan yawancin furotin kamar quinoa da ƙarfin ƙarfe na ƙarfe, kaniwa shine zabi mai kyau ga masu cin ganyayyaki da kayan cin nama.

• 05 na 11

  Bulgur alkama

  Yawancin mutane sun ji alkama na bulgur tun lokacin da yake da mahimmanci a cikin wani kayan gargajiya na Gabas ta Tsakiya na gargajiya, amma ga mafi yawancinmu, wannan shine hanya ɗaya da muka taɓa gwada shi.

  Bulgur alkama ne mai girma a cikin zuciya-lafiya fiber, kuma nan da nan bulgur, kuma da ake kira hatsi mai kyau bulgur, dafa a cikin kawai minti biyar. Yi amfani da shi a maimakon shinkafa a cikin shinkafa shinkafa ko shinkafa mai girke-girke, kuma tabbas ba za ku sake dawowa da shinkafa na fari ba.

• 06 na 11

  Gero

  Idan kuna so ku dafa tare da hatsi, kuyi amfani da gero ! Kodayake ana iya amfani da shi a tsuntsaye, hatsi hatsi ne wanda za'a iya amfani dashi kamar shinkafa a cikin kayan cin ganyayyaki, kayan cin nama da abinci maras yalwa.
  

• 07 na 11

  Freekeh

  Sabbin hatsi don shiga "tsohuwar ƙwayar hatsi" ita ce kyauta , wanda ke samun shahararrun, godiya cikin ɓangare na gabatarwa da Sarauniya na dukkanin kafofin labarai, Oprah kanta. Dogon cin abinci a Gabas ta Tsakiya, kyauta kyauta ne dukan alkama da aka girbe yayin da yake kore da matasa, sannan gasasshen kuma fashe.

  Yana da matukar haɗari a fiber kuma, tun da yake yana da girma a furotin, yana da kyakkyawan zabi ga masu cin ganyayyaki da kayan cin nama. Gwada ƙara dan bit zuwa salatin ko miya don bunkasa abinci mai gina jiki. Yana iya zama sabon nauyin ƙwayar hatsi.

• 08 na 11

  Barley

  Chewy da nutty, sha'ir zai iya zama mafi yawan jin dadin zama a matsayin giya a cikin giya fiye da a cikin dukan hatsi jihar, amma wannan ba ya nufin kada ku ba shi a gwada! Kamar sauran hatsi masu yawa, an nuna sha'ir a matsayin mai tasiri a rage yawan cholesterol, musamman a cikin maza, kuma a cikin ƙananan makonni biyar.

  Idan kuna neman ku ci hatsi don rage yawan cholesterol, sha'ir zai iya zama mafi kyau don gwadawa. Yana son tsayawa da hakikarinka kuma ya cika ka. Ana amfani da sha'ir sha'ir mai amfani a maimakon maye, amma ina son sha'ir a cikin miya da yalwa da namomin kaza.

• 09 na 11

  Isra'ila couscous (lu'u-lu'u couscous)

  Idan ba ka riga ka kara da dangin Islama zuwa dukan jerin sunayen ka ba, za ka iya samun sabon abin so. Tare da siffar da ya fi girma, kamar sha'ir, amma rounder, Israeli couscous ne halin da wani bit na wani nutty, fassarar dandano, da kuma texture chewy.

  An haife dan uwan ​​Isra'ila daga alkama na semolina, don haka ba shine ƙwayar hatsi ba. Ka da ido ga dukan hatsi na Isra'ila, wanda aka yi daga 100% duk alkama alkama, abin ƙyama, kuma babu wani abu.

• 10 na 11

  Bishiyoyin alkama

  Kodayake tabbas kowa ya ji labarin dukan abinci na alkama da dukan albarkatu na alkama, mutane da yawa sun taba cin albarkatun alkama - waxanda suke cikakke hatsi na alkama. Suna daukan lokaci kaɗan don dafa, amma suna da tsayi a cikin fiber kuma sun cancanci ƙoƙarin idan kana da lokaci don simmer su a kan kwakwalwa na dan lokaci.

  Gwada ƙara kumbura zuwa miyan da aka fi so ko girke-girke na chili don ƙara karin fiber da abinci mai gina jiki, ko kuma yayi amfani da shi tare da kayan lambu mai daɗi kamar yadda kuke da shinkafa.

• 11 na 11

  Buckwheat ko buckwheat groats

  Buckwheat ba fasaha ne kawai ba, amma ana amfani da shi kamar sauran hatsi kuma yana da lafiya. Yana da ainihin kyakkyawan haɓakar mai gina jiki mai gina jiki. Idan ka taba samun jakadan Japan, to tabbas kana da buckwheat, tun da yake ana amfani da waɗannan nau'ikan daga gari mai buckwheat.

  Amfanin kiwon lafiya na ciki har da buckwheat a cikin abincin ku an rubuta shi sosai - an nuna shi don ƙarfafa ganuwar murya, ya taimaka wasu bayyanar cututtukan cututtuka na 2 da har ma da cutar hawan jini. Yarda?