Emma Miller
Madadin haka, haɗin abinci mai lafiya wanda ke cikin fiber da carbohydrates. Ayaba tana da ɗimbin 'ya'yan itace masu daɗi waɗanda galibi ana ƙara su zuwa hadaddiyar giyar, kayan gasa, miya, da kayan zaki. Mutane da yawa kuma suna son cin ayaba don karin kumallo saboda yadda suke iya tafiya da kuma ƙarancin farashi. Koyaya, wasu suna mamakin ko ayaba ta dace da abincin safe.
Ayaba lafiyayyan karin kumallo ne?
Ayaba tana da gina jiki sosai kuma tana dauke da sinadarin potassium, fiber, da bitamin B6 da C. Duk da haka, ita ma tana da yawa a cikin carbohydrates da sikari. Yayin da wannan zai iya taimakawa wajen samar da saurin fashewar kuzari don samun safiya zuwa kyakkyawan farawa, yana iya haɓaka matakan sukari na jini kuma ya haifar da haɗarin tsakiyar safiya a cikin mutanen da ke da nau'in ciwon sukari na 2.
Bincike ya kuma nuna cewa karin kumallo da ya ƙunshi nau'ikan carbohydrates da aka sarrafa na iya ƙara yawan yunwa kuma yana ƙara haɗarin samun nauyi a cikin dogon lokaci. Maimakon haka, hada abinci mai lafiyayyen fiber da carbohydrates, irin su ayaba, tare da kitse masu lafiyan zuciya da ingantaccen tushen furotin, ƙila ya fi fa'ida don daidaita sukarin jini da ci.
Ku ci ayaba kafin karin kumallo
Cin ayaba da kanta bazai zama mafi kyawun zaɓi don karin kumallo ba, amma cin ayaba kafin cin abinci na safe ko kuma wani ɓangare na daidaitaccen karin kumallo na iya zama da amfani. A haƙiƙa, ayaba guda ɗaya ta ƙunshi kusan gram 3 na fiber, wani fili na shuke-shuke da ke rage yawan zub da ciki don ƙara jin daɗi da kiyaye ku akai-akai.
Har ila yau, koren ayaba da ba ta bayyana ba tana ɗauke da wani nau'in fiber na musamman da ake kira sitaci resistant, wanda ke hana narkewar abinci a cikin maƙarƙashiya da kuma inganta lafiyar hanji. Ayaba kuma babban tushen mahimman abubuwan gina jiki da jikinku ke buƙata, gami da potassium da bitamin C.
Potassium yana shiga cikin ma'aunin ruwa da raguwar tsoka kuma yana iya taimakawa rage hawan jini. A halin yanzu, bitamin C yana tallafawa tsarin rigakafi kuma zai iya taimakawa wajen kare kariya daga kumburi da cututtuka na kullum.
Ƙarin abincin karin kumallo
Haɗa ayaba da sauran abinci masu yawan furotin da kitse masu lafiyan zuciya na iya inganta abincin rana. Wannan na iya tallafawa tsarin daidaita sukarin jini, inganta jin daɗin ku, da rage yunwa tsakanin abinci. Bugu da ƙari, haɓaka yawan furotin na iya taimaka maka rasa nauyi.
Ga wasu ra'ayoyin don karin kumallo mai lafiya wanda ya haɗa da ayaba:
- Daskararre yankakken ayaba tare da yoghurt da man goro
- Yogurt na Girka tare da ayaba da tsaba chia protein smoothie tare da alayyafo, berries, da ayaba daskararre
- Oatmeal tare da goro, iri, da yankakken ayaba
- Banana karin kumallo tare da man goro, hatsi, da gyada
