Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
-
Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin -
- Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
- Ugadi Da Baisakhi 2021: Haɗa Farin Cikinku Da Shagalinku Tare Da Cece-Kuce Masu Kwarewar Gargajiya na Gargajiya
- Horoscope na yau da kullun: 13 Afrilu 2021
Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin Karka Rasa
- Vishnu Vishal da Jwala Gutta don ɗaura aure a ranar 22 ga Afrilu: Duba cikakkun bayanai a nan
- Kyautar Kyautar Cricket ta New Zealand: Williamson ya ci lambar Sir Richard Hadlee a karo na hudu
- Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Kasuwanci a Indiya
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Da Sauran Taurarin Kudu Suna Aika Fata Ga Fans
- Faduwar Farashin Gwal Ba Kamu bane Damuwa Ga NBFCs, Bankuna Suna Bukatar Su Kiyaye
- Lia'idodin AGR Da Latestarancin pectaramar Hanya Zai Iya Shafar Sashin Telecom
- Sakamakon Sakamakon Policeansanda na CSBC Bihar na ƙarshe na 2021 ya bayyana
- Mafi Kyawun wurare 10 Don Ziyarta A Maharashtra A Watan Afrilu
Shinkafa babban abinci ne kuma yana daga cikin abincin yau da kullun na fiye da rabin mutanen duniya. Amincewa da shi, wadatar sa da kuma damar iya dacewa da kowane irin abinci mai ɗanɗano shine yake sanya shinkafa kayan abinci kowane abinci.
Shinkafa, musamman farar shinkafa da muke ci kusan a kowace rana, tana da ƙarancin abubuwan gina jiki ƙwarai saboda an tace ta, wanda ke nufin an cire ƙoshin sa, ƙwarya da ƙwayarsa yayin aikin niƙa.
Nazarin ya nuna cewa ingantattun hatsi suna da alaƙa da kiba [1] [biyu] . Hakanan, ingantaccen hatsi kamar farin shinkafa shine tushen carbohydrates da komai na adadin kuzari tare da ƙarancin bitamin da ma'adanai.
Amma akwai wasu zaɓaɓɓun zaɓi masu lafiya na shinkafa waɗanda zasu iya taimaka wajan cimma burin lafiyar ku. Mun lasafta wasu daga cikin lafiyayyun hanyoyin maye gurbin shinkafar da zaku iya sanyawa a cikin abincinku na yau da kullun.
1. Quinoa
Quinoa ɗayan shahararrun abinci ne na kiwon lafiya da aka sani da ƙimar mai gina jiki. Ba shi da alkama kuma yana da furotin fiye da shinkafa. Ya ƙunshi dukkanin amino acid guda tara masu mahimmanci wanda ya sa ya zama kyakkyawan zaɓi na furotin ga masu cin ganyayyaki [3] .
Yadda za a dafa: A cikin rabin kwano na quinoa ƙara kofi biyu na ruwa sai a tafasa shi. Ki rufe kwanon ki rage wutar. Yi zafi da shi na 'yan mintoci kaɗan har sai ruwan ya shanye. Cire daga wuta a barshi ya huta na mintina biyar. Zaku iya ƙara kayan marmarin da kuka zaɓa yayin da kuke tafasa quinoa.
2. Sha'ir
Sha'ir yana da laushi mai laushi da ɗanɗano na ƙasa kuma yana ƙunshe da adadin furotin da zaƙi fiye da shinkafa. Hakanan yana da adadin ƙarfe, magnesium, potassium, fiber, calcium da sauran muhimman bitamin da kuma ma'adanai [4] .
Yadda ake dafa abinci : Addara ruwa kofi huɗu a cikin rabin kwano na sha'ir. Tafasa shi na minutesan mintuna ka rage wuta. Cook da sha'ir na minti 25 zuwa 30 har sai yayi laushi. Cire daga wuta a zubar da ruwa mai yawa daga sha'ir kafin cinye shi.
3. Couscous
Couscous shine samfurin hatsi mai sarrafawa wanda aka yi shi da garin durum alkama ko garin fure. Akwai couscous iri uku wanda ya hada da Moroccan, Lebanon da Isra’ila. Couscous na alkama gabaɗaya shine zaɓi mafi koshin lafiya saboda yana da wadataccen fiber da furotin fiye da nau'in couscous na yau da kullun.
Yadda za a dafa: A cikin rabin kwano na couscous ƙara rabin kwano na ruwa kuma kawo shi a tafasa. Cire daga wuta a bar couscous ya huta na mintina 5 kafin a yi hidima. Zaku iya ƙara kayan lambu da kuka zaɓa yayin tafasa couscous.
Hoton hoto: Thekitchn
4. Shirataki shinkafa
Shinrataki shinkafa wata madaidaiciya madadin shinkafa. Shirataki shinkafa ana yin ta ne daga tushen konjac kuma tana da arziki a cikin glucomannan, na halitta, zaren mai narkewar ruwa. Glucomannan yana da fa'idodi da yawa na kiwon lafiya waɗanda aka nuna don hana yawancin cututtuka na yau da kullun [5] .
Yadda za a dafa: Rinse shirataki shinkafa da kyau sannan a tafasa shi na minti daya. A cikin kwanon rufi kwanon shinkafa akan matsakaicin wuta har sai ya bushe. Kuna iya hidimar shinkafar shirataki tare da sauran kayan lambu mai-motsawa.
amfanin man zaitun ga fata
5. Fure farin kabeji
Ruwan farin kabeji wani kyakkyawan madaidaici ne ga shinkafa. Farin kabeji kyakkyawan tushe ne na bitamin C, fiber, manganese, potassium da kuma bitamin K wanda ke ba da gudummawa ga yawancin fa'idodin lafiyarsa [6] . Yanayi da kamannin farin kabeji sun yi kama da na dafaffun shinkafa, saboda haka zaka iya musanya shi da shinkafa cikin sauƙi.
Yadda za a dafa: Wanke bishiyar farin kabeji a gunduwa-gunduwa da nika. Sannan a dafa bishiyar farin kabeji a matsakaiciyar wuta tare da ɗan mai. Cook har sai daɗin farin kabeji ya zama mai laushi da launin ruwan kasa.
6. Yankakken kabeji
Kabeji yana da kyau sosai wanda ya sa ya zama madaidaicin madadin shinkafa. Kabeji yana da yawa a cikin fiber, bitamin C, bitamin K, alli kuma ya ƙunshi ƙananan bitamin A, ƙarfe da magnesium [7] .
Yadda za a dafa: A wanke a sare kabejin. Sannan a dafa shi da ɗan manja a wuta mai zafi har sai ya yi laushi. Kuna iya haɗa kabeji tare da soyayyen kayan lambu, ƙwai da nama maras nauyi.
7. Rice broccoli
Riced broccoli shine madaidaicin madadin shinkafa. Broccoli shine gidan abinci mai gina jiki wanda ke cike da bitamin, ma'adanai da antioxidants. Wannan kayan lambu mai gina jiki shine lafiyayyen abinci ga abincinku ko dafaffe ne ko ɗanye [8] .
Yadda za a dafa: A markada broccoli sannan a dafa shi a kan wuta mai zafi tare da ɗan mai.
Hoton hoto: Hasken dafa abinci
8. Farro
Farro hatsi ne na alkama tare da ɗanɗano mai ƙanshi da ƙyalli. Kyakkyawan madadin lafiya ne ga shinkafa. Farrois cike da furotin, fiber, bitamin, ma'adanai da antioxidants [9] .
Yadda za a dafa: Cupsara kofi uku na ruwa a cikin rabin kwano na busassun farro. Ku kawo shi a tafasa ku dafa shi har sai ya yi laushi.
enrique iglesias da anna kournikova sabbin labarai
9. Freekeh
Freekeh shine hatsi cikakke mai wadataccen abinci mai yawa kamar ƙarfe, alli, zinc, fiber, magnesium da furotin. Infact, freekeh ya ƙunshi ƙarin furotin kuma ya ninka adadin zaren fiye da quinoa.
Yadda za a dafa: Hada kofi daya na freekeh da kofi biyu na ruwa. Tafasa shi na minutesan mintuna ka rage wuta. Yi zafi da shi kuma dafa shi na minti 20.
Hoton hoto: ebay
10. Bulgur alkama
Alkama Bulgur hatsi ne da aka yi shi da busasshiyar busasshiyar alkama. Yana da ƙarancin adadin kuzari kuma yana da irin wannan yanayin da ƙanshin shinkafa. Alkama Bulgur kyakkyawan tushe ne na magnesium, ƙarfe, manganese da fiber. Yana ba da fa'idodi masu yawa na kiwon lafiya kamar haɓaka lafiyar zuciya, inganta narkewa, taimakawa cikin ƙimar nauyi da dai sauransu [10] .
Yadda za a dafa: A cikin kwano ƙara ƙara kofi biyu na ruwa da kopin bulgur alkama. Cook a kan matsakaici zafi har sai ya zama m. Cire ruwa mai yawa daga alkama bulgur kafin a yi hidimar.
Kammalawa ...
Quinoa, alkama bulgur, sha'ir, yankakken kabeji, dafaffen farin kabeji, da broccoli mai laushi, da dai sauransu wasu daga cikin lafiyayyun maye gurbin shinkafa waɗanda suke cike da abubuwan gina jiki kuma masu sauƙin dafa su ma. Gwada haɗawa da waɗancan hanyoyin masu gina jiki da lafiya a cikin abincinku na yau da kullun.
