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Sabudana don hasken fata da gashi | A samu gashi mai laushi da fata mai sheki da sabudana. BoldskyA cikin gidajen Indiya, sabudana ko lu'u-lu'u na tapioca suna ne sananne kamar yadda ake yawan ci a matsayin karin kumallo da abincin dare. Kasance cikin yanayin sabudana khichdi, sabudana cutlet ko sabudana kheer, sabudana yana ba da fa'idodi daban-daban na kiwon lafiya.
Menene Sabudana (Lu'u-lu'u na Tapioca)?
Luud na Sabudana ko tapioca ana yin su ne daga tapioca sago. Tapioca sago wani sinadari ne wanda aka samo daga asalin Rogo. Kamar yadda galibi yake cikin sitaci, yana da ƙarancin abubuwan gina jiki [1] . Ana fitar da ruwan itaciya daga saiwar Rogo sannan a ajiye ruwan yayi danshi. Idan duk ruwan ya bushe, sai a sarrafa hoda sannan ayi amfani da ita wajen yin flakes, lu'lu'u da farin fulawa.
Tapioca sago galibi yana zuwa ne da lu'ulu'u wanda za'a iya sa shi cikin madara, ruwa ko shinkafa don yalwata cakuɗin ya canza shi zuwa stew, curry ko pudding.
Darajar Abincin Abincin Sabudana (Lu'u-lu'u na Tapioca)
100 gram na lu'ulu'u na tapioca suna dauke da ruwa 10,99 g da 358 kcal. Sun kuma ƙunshi:
- 0.02 grams duka lipid (mai)
- 88.69 grams carbohydrates
- 0.9 grams duka fiber na abinci
- 3.35 gram sukari
- 0.19 gram mai gina jiki
- 20 miligramms na alli
- 1.58 milligrams baƙin ƙarfe
- 1 miligram na magnesium
- 7 miligrams phosphorous
- 11 miligramms na potassium
- 1 soda na miligram
- 0,12 milligramms tutiya
- 0,004 milligram thiamin
- Cikakken milligrams bitamin B6
- 4 fog folate
Fa'idodin Kiwon Lafiya na Sabudana (Lu'u-lu'u na Tapioca)
1. Yana goyon bayan karin kiba
Idan kanaso ka sanya nauyi, lu'ulu'u na tapioca shine abincin da ya dace tunda suna dauke da adadin carbohydrates da adadin kuzari masu yawa. Kimanin gram 100 na sabudana suna dauke da gram 88.69 na carbohydrates da adadin kuzari 358. Cin karin adadin kuzari fiye da abin da jikinku yake buƙata zai sa ku ƙara nauyi. Kamar yadda sabudana abinci ne mai sitaci, zaku sami nauyi cikin sauƙi [biyu] .
2. Yana bada kuzari
Ofaya daga cikin manyan dalilan da yasa sabudana ya zama dole ne a sami abinci yayin azumin Navratri shine yana samarwa da jiki kuzari [3] . Wasu mutane sukan karya azuminsu tare da sabudana khichdi ko pudding don baiwa jikinsu kuzari nan take. Hakanan, sago porridge an san shi da kyau don magance yawan bile kamar yadda yake bayar da sakamako mai sanyaya don rage zafin jikin yayin da kuke cikin azumi.
3. Cutar taimakon tsoka
Idan kai mai cin ganyayyaki ne, sabudana babban tushen furotin ne wanda ake buƙata don ci gaban tsokoki, yana gyara ƙwayoyin da suka lalace da kyallen takarda sannan kuma yana taimakawa ci gaban ƙwayoyin [4] . Baya ga haɓakar tsoka, wannan abincin nishaɗin yana ba ku damar samun ƙarfin jiki. Don haka masu cin ganyayyaki, zaku iya fara cin sabudana don cin abincin ku na furotin yau da kullun. Hakanan, idan kuna son gina tsokoki sabudana na iya zama babban abinci don samun matsayin abincin dare da sanya abincin motsa jiki.
4. Yana karfafa kasusuwa
Kodayake abubuwan ma'adinai a cikin lu'un lu'u lu'u na tapioca suna da iyaka, suna da alli, magnesium da baƙin ƙarfe. Duk waɗannan ma'adanai suna taimakawa wajen ƙirƙirar ƙwayoyin ƙashi wanda ke ƙarfafa ƙimar ma'adinan ƙashi, yana hana cututtukan zuciya da osteoporosis [5] . Kasance da kwano na sabudana khichdi kowace rana don kiyaye lafiyar ƙashi da inganta sassaucin ƙashi.
5. Yana rage hawan jini
Sabudana ya ƙunshi adadi mai yawa na potassium wanda aka san shi don kiyaye bugun jini da sarrafawa. Wannan ma'adinan yana aiki ne azaman vasodilator wanda ke aiki ta hanyar kwantar da tashin hankali a cikin jijiyoyin jini kuma bude su. Wannan yana inganta kwararar jini cikin jini, sakamakon haka, saukar da hawan jini kuma akwai karancin damuwa a cikin zuciya [6] .
6. Yana inganta narkewar abinci
Tapioca sananne ne don hana matsaloli masu alaƙa da ciki kamar gas, kumburin ciki, rashin narkewar abinci da maƙarƙashiya. Ya ƙunshi adadi mai yawa na fiber, furotin, mai da carbohydrates wanda ke ƙaruwa da kuzari kuma yana taimaka maka kiyaye lafiyar narkewar abinci mai kyau. Fiber na abinci zai iya hanzarta aikin narkar da abinci da kuma daidaita lafiyar kwayoyin cuta [7] .
man kasko kafin da kuma bayan
7. Yana inganta lafiyar zuciya
Sabudana ya ƙunshi ƙwayar cholesterol mara kyau wanda yake da kyau kamar yadda ba kwa buƙatar damuwa da babban cholesterol. Inara yawan cholesterol yana haifar da haɓakar plaque a jijiyoyin jini wanda aka sani da atherosclerosis [8] . Wannan yanayin na iya kara haifar da ciwon zuciya, bugun jini da angina. Don haka, kiyaye zuciyarka ta hanyar cin sabudana.
8.Yaki da lahani na haihuwa
Kasancewar folate da bitamin B6 a cikin sabudana suna taimakawa ci gaban tayin yadda yakamata kuma ya hana aukuwar lahani na jijiyoyin yara [9] , [10] . Wannan na iya yin mummunan tasiri ga jariri. Folate muhimmin abinci ne mai buƙata ga mata masu ciki a pregnantan watannin farko na ciki.
9. Rashin rashin lafiyan yanayi
Tapioca ko sabudana ba su da alkama, kwayoyi da hatsi don haka mutanen da ke da lamuran alkama, da ciwon celiac da cututtukan goro ba za su sami matsalar cinye wannan abincin ba [goma sha] , [12] . Zaka iya amfani da garin tapioca maimakon farin fulawar da aka tace kamar yadda na karshen yake dauke da alkama. Ana ɗaukar garin Tapioca mafi kyawun madadin farar gari.
10. Yana inganta lafiyar hanji
Sabudana kyakkyawan tushe ne na tsayayyar sitaci, wani nau'in sitaci wanda ke ratsa hanyar narkewar abinci ba tare da narkewa ba. Yayinda sitaci mai juriya ya isa cikin hanji yana ciyar da ƙwayoyin cuta mai ƙoshin lafiya, saboda haka kiyaye hanjinku lafiya [13] .
11. Inganta aikin motsa jiki
Bincike ya nuna cewa shaye-shayen da ke dauke da sago da waken soya yayin motsa jiki na iya jinkirta kasala yayin horon keke mai tsananin karfi. Domin sago kyakkyawan tushe ne na carbohydrates wanda ke ba jikin ku ƙarfi [14] .
Hanyoyin Cin Sabudana
Sabudana an fara jika shi cikin ruwa tsawon awanni 5-6 ko na dare don ba shi damar yin laushi da sauƙin ci.
Anan akwai hanyoyi daban-daban don shirya su:
- Shirya sabudana khichdi ta hanyar hada garin sabudana, dankali da gyada a dafa a microwave.
- Shirya sabudana tikki ta hanyar markada shi da dankalin turawa sannan a soya shi a mai.
- Don yin pudding na tapioca, hada lu'lu'u na tapioca da madara kwakwa ko madara duka a yi amfani da kayan marmari na 'ya'yan itace.
- Hakanan zaka iya shirya sabudana kheer , Abincin dadi mai gama gari wanda akeyi yayin bukukuwa.
- Bubble tea shine abin sha wanda aka yi shi ta amfani da lu'un lu'u lu'u na tapioca, madara, brewed tea, sugar kuma ana aiki da lu'u lu'u tapioca, 'ya'yan itace jelly, da pudding.
Tambayoyi gama gari
Shin zaku iya cin sabudana a kullum?
Ee, zaku iya sanya sabudana cikin abincinku na yau da kullun saboda yana da sauƙin narkewa. Koyaya, idan kuna neman rasa nauyi, yakamata ku cinye shi cikin matsakaici.
yadda ake cire cizon soyayya
Shin sabudana yana da kyau ga masu ciwon suga?
Sabudana yana da babban abun ciki na carbohydrate wanda zai haifar da ƙaruwar matakan sukarin jini. Don haka, masu ciwon sukari kada su ci a kowace rana.
Shin sabudana yana da illa ga lafiya?
Lokacin da aka sarrafa sabudana da kyau bata da wata illa, duk da haka, idan ba a sarrafa ta da kyau ba zai iya haifar da guba na cyanide. Tushen Rogo yana dauke da wani sinadari mai guba wanda ake kira linamarin, wanda ake canza shi zuwa sinadarin hydrogen a cikin jiki kuma yana iya haifar da guban cyanide.
Shin Sabudana yana da kyau ga azumi?
Sabudana shine mafi yawancin abincin da ake ci yayin azumi saboda yana samar da kuzarin da ake buƙata, yana da tasirin sanyaya a jiki kuma yana sa ka ji daɗi na dogon lokaci.
