Lokacin da ake kiwon wani lafiyayye, daidaitacce, mai gina jiki, mabambanta da wadataccen tsarin iyali yana da dace don samun cikakkun bayanai, kamar bambance-bambancen dake tsakanin hatsi da hatsi. Ko da a bayyane idan akwai wani a gida tare da ciwon sukari, cututtukan celiac ko rashin haƙuri.
Zamuyi amfani da gaskiyar cewa yau shine Ranar Bunkasar Duniya don gaya muku game da su, ambata wasu daga cikinsu, kaddarorinsu kuma karyata wasu tatsuniyoyin da suke wanzu. Misali, muna tsammanin ɗayan manyan bambance-bambance shine cewa legan hatsi ba su da carbohydrates ɗin da hatsi yake yi. Kuma yanzu zamu tafi dashi.
Hatsi vs Legumes
Yawan yawa Hatsi da hatsi suna da irin wannan kaddarorin da fa'idodi. Dukansu sun kasance kayan abinci na yau da kullun na wurare da yawa a duniya, inda, ƙari, akwai wadatattun hatsi fiye da ƙumshiya. Suna da ɗan sauƙin girma kuma a lokaci guda, musamman ma idan ya kasance game da hatsi, suna wadatar da ƙasa, wanda ke ba da tabbacin sabon noman.
A matakin abinci mai gina jiki, hatsi yana ɗauke da ƙwayoyin carbohydrates masu yawa. Suna da kyau tushen fiber na abinci, bitamin A, B6, B12, C, calcium, phosphorus, amino acid, da sauran ma'adanai. Da Legumes na takin, kamar yadda muka lura a baya, suna da ƙananan carbohydratesSuna da wadataccen sunadarai, amino acid, fiber, bitamin da kuma ma'adanai irin su potassium, iron da magnesium. Wani muhimmin daki-daki don mai cikiA lokacin daukar ciki, kayan lambu suna samar da sinadarin folic acid da ake bukata don kwakwalwar jariri ta bunkasa yadda ya kamata.
Legumes yawanci suna da arziki sosai a cikin furotin da ake kira lysineAmma matakan su na protein methionine sun yi kadan. Kuma akasin haka yana faruwa ga hatsi, suna da methionine da yawa, amma ƙaramin lysine. Abin da ya sa ke nan gargajiyar gargajiyar ta kasance game da hada hatsi da ƙatsi a cikin kwano ɗaya.
Bambanci tsakanin hatsi
Yawan yawa Za a iya siffanta hatsi kamar su hatsi kamar hatsi. Hatsi ciyawa ne waɗanda ke cikin gidan Graminaceae ko Poaceae. Duk hatsi hatsi ne cikakke waɗanda aka tsabtace su, ko a'a, don cire ƙwanƙwasa da ƙwayoyin cuta daga hatsi.
Gabaɗaya hatsi suna ba da babban abun cikin makamashi, saboda gudummawar abubuwan da ke samar da abinci mai guba, bitamin, ma'adanai da zare. ido! Yawancinsu ana yin su da sitaci, wanda yake yalwa, don haka mutane marasa haƙuri da shi yakamata su guje su. A gefe guda kuma, za su iya hana wasu cututtuka irin su rikicewar hanji, ciwon daji, da rage cholesterol da matakan sukarin jini.
da Legumes na takin fito daga dangin legume, hatsi ne na shekara-shekara, waɗanda aka girbe kamar busassun hatsi maimakon kore. Ana samar da su a cikin kwanduna, inda zamu iya samun tsakanin tsaba ɗaya zuwa goma sha biyu. Suna da wadataccen sunadarai da amino acid. Kodayake FAO ta gano nau'ikan nau'ikan wake guda 11, amma akwai daruruwan nau'ikan irin na furanin da ake nomawa a duniya. Daya daga cikin halayenta shine launuka iri-iri,
Hada hatsi da hatsi akan menu
Mashahurin hikima yana cewa tunda kayan lambu suna da sunadarai masu ƙima da na nama, idan muka haɗa su da hatsi, alal misali shinkafa, hatsi kuma tare da cikakkun sunadaran, suna haɗuwa kuma muna samun darajar kama da ta ƙwai, kifi ko naman. Karatu daban daban sun nuna haka ba lallai bane a hada hatsi da hatsi a abinci iri ɗaya don samun sunadaran da jiki ke buƙata. Zai isa idan muka yi ta yini duka.
Misali zamu iya cinye hatsi don karin kumallo da abinci na wake, ba tare da bukatar su kasance akan farantin daya ba. Amma wanene ba ya son wasu ƙwayoyi da baƙin wake da shinkafa? Kuma shine mafi kyaun hatsi da za'a haɗu da ƙawatuwai kamar gero da shinkafa. Kuma akwai wasu keɓaɓɓu, waken soya, quinoa da amaranth suna ƙunshe da kansu duk muhimman amino acid.
Don baku wasu ra'ayoyi yayin shirya menu na iyali, shinkafa, alkama, masara hatsi ne, waɗannan kusan 87% na noman hatsi a duk duniya, ban da sha'ir, hatsi, ko gero misali. Y Su ne legumes, lentil, wake, wake, chickpeas ko lupins.