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Ganye masu ganye suna da kyau ga lafiyar ku gabaɗaya ana ɗora musu muhimman bitamin, ma'adanai da zare, waɗanda ke taimakawa da yawa daga fa'idodin lafiyar ganyen ganye. A yau, a cikin wannan labarin za mu yi magana game da ɗayan irin waɗannan ganye mai laushi musamman wanda ake amfani da shi don fa'idodin lafiyarta. Ee, muna magana ne game da alayyafo, wani sanannen ɗanyen ganye wanda mutane da yawa suke da alaƙar soyayya da ƙiyayya da shi.
Alayyafo kyakkyawar tushe ce ta bitamin A, bitamin C, bitamin K, alli, baƙin ƙarfe, folic acid, potassium da magnesium, wanda ya sa wannan ɗanyen ganyen ya zama babban abinci. Duk da waɗannan abubuwan gina jiki masu mahimmanci, yawan cin alayyafo yayi ƙasa idan aka kwatanta da sauran kayan lambu masu ɗanye [1] .
Alayyafo itace koren ganye mai yalwa wanda za'a iya sanya shi cikin abincinku ta hanyoyi da dama.
1. Salati
Alayyafu na iya zama babban ƙari ga salatun ku na yau da kullun, walau ganyayyaki ko salatin mara cin ganyayyaki, wannan koren ganye zai tafi tare da komai. Zaku iya zaɓar alayyafo na yara yayin shirya salatin saboda suna da yawa cikin flavonoids [biyu] . Fewara fewan freshan kayan lambu, da vegetablesa fruitsan itace da fruitsa fruitsan itace a cikin salat ɗinku zai sa ya zama mai gina jiki da kyau.
Yadda ake yin: A cikin kwano, ƙara ɗan alayyafo na yara tare da ɗan ganyayyaki kaɗan waɗanda kuka zaɓa da yankakken ƙwaya da 'ya'yan itatuwa. A matsayin salatin salatin, zaka iya amfani da dash na karin-budurwa man zaitun zuwa gare shi kamar yadda yake da lafiya [3] .
madadin shein a Indiya
Fa'idodi 10 Na Cin Alayyahu A Kowace Rana
2. Miyan kuka
Alayyafo yana da kyau don miyan ka mai sanyaya zuciyar ka. Ya hade sosai da sauran kayan hade kuma yana kara dandano a miyan ku. Yaran da basa son cin alayyahu suna iya samun wannan koren ganye a cikin tsarkakakken tsari tare da sauran kayan lambu [4] .
yadda ake saurin kawar da baƙar fata a fuska
Yadda ake yin: A cikin kwanon rufi, ƙara mai da yankakken albasa da tafarnuwa. Sauté shi kuma ƙara yankakken alayyafo, motsa shi sosai. Ara barkono da gishiri don kayan ƙanshi sannan sai a sa gram ko garin Besan, kayan ƙamshi da ruwa, a gauraya shi da kyau. Bada shi ya huce na fewan mintuna sannan a zuba hadin a cikin abin a haɗa shi. Canja wuri zuwa kwanon rufi, motsa shi kuma simmer shi na 'yan mintoci kaɗan.
3. Gurasa-soyayyen
Fure-frying wata hanya ce ta cin alayyafo. Zaku iya kara wasu sabbin kayan lambu (na zabi) shima don kara lafiya. Koyaya, tabbatar cewa baku soya alayyahu sosai saboda yana haifar da asarar wasu abubuwan gina jiki [5] .
Yadda ake yin: A cikin kwanon rufi, zaitun mai zaƙi da yankakken tafarnuwa. Spinara alayyafo sai a soya shi, asanya shi da ɗan gishiri, barkono da ganye.
4. Sauce
Miyan alayyahu hanya ce mai sauƙi da sauƙi don ƙara alayyafo a cikin abincinku. Miyan alayyahu cikakke ne mai haɗa kayan abincin taliya kuma ana iya amfani dashi azaman tsoma miya.
sauki yin burodi girke-girke na yara
Yadda ake yin: A cikin tukunyar ruwan zãfi, ƙara alayyafo kuma dafa shi na minti daya. Zuba ruwa a ciki sai a zuba alayyahu a cikin markade sannan a goge shi. A cikin kaskon abinci, sai a zuba alayyahu wanda aka tsarkake, man shanu, gishiri da barkono sai a jujjuya shi lokaci-lokaci har sai ya yi kauri. Daidaita kayan kamshi da zafi.
Img ref: realfood.tesco.com
5. Smoothie
Smoothie wata hanya ce mai lafiya don ƙara alayyafo a cikin abincinku. Yana da lafiya kuma yana da kyawun dukkan abubuwan gina jiki saboda haɗuwar 'ya'yan itace da alayyafo.
Yadda ake yin: Hada alayyahu da fruitsa fruitsan itace kamar su kiwi, avocado, berries, plums, mangoes, lemu ko abarba sai ki haɗa shi a cikin abin haɗawa. Hakanan zaka iya ƙara kwayoyi da tsaba don sa shi daɗi sosai.
6. Curry
Alayyafo curry (palak curry) hanya ce mai sauƙi, lafiyayye kuma mai ɗanɗano don samun ɗanyen ganye a cikin abincinku. Yawanci ana yin shi a gidajen Indiya, alayyafo curry abinci ne mai kyau kuma yana ba masu cin abincin wata sabuwar hanya don gwada wannan koren ganye.
Yadda ake yin: A cikin kaskon, saka mai, yankakken albasa, ginger, tafarnuwa da sauran kayan kamshi. Sauté na minutesan mintoci kaɗan kuma ƙara yankakken alayyafo har sai ganyayen sun yi kyau gabaki ɗaya. Sai ki zuba hadin a blender tare da dan ruwa da gishiri. Haɗa zuwa daidaituwa mai santsi kuma canja shi a cikin kwanon rufi. Ku kawo shi a tafasa ku dafa shi na mintina 3-4. Yi aiki tare da shinkafa ko chapati.
ayurvedic magungunan gida don faɗuwar gashi
Hoto na hoto: Kayan girke-girke na Kudancin Indiya
Tambayoyi gama gari
Q. Alayyafo na da lafiya ko kuma ta dahu ne?
ZUWA. Alayyahu idan an dafa shi yana kara lafiya.
Q. Menene zai faru idan kuna cin alayyafo yau da kullun?
ZUWA. Cin alayyafo yau da kullun na iya taimakawa inganta lafiyar ido, rage hawan jini kuma yana iya hana haɗarin cutar kansa.
Q. Shin alayyahu na cire kayan abinci?
ZUWA. Haka ne, alayyahu na soya a lokacin zafi mai yawa yana haifar da asarar abubuwan gina jiki.
