Fa'idodi 7 Na Cin Poha Ga Abincin Breakfast

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Dole ne a kalla

Karka Rasa

Gida Lafiya Kiwan lafiya Lafiyar ku oi-Amritha K Ta Amritha K. a ranar 14 ga Fabrairu, 2020

Poha abinci ne na karin kumallo na gargajiya na Indiya kuma har yanzu ana fifita shi a cikin gidajen Indiya. Tare da nau'ikan abincin karin kumallo irin su oatmeal da pancakes, poha ya sami wurin zama na baya. Fa'idodin lafiyar da poha ke bayarwa suna da yawa kuma idan aka sha, yana da haske akan cikin ku - yana mai da shi cikakken abincin karin kumallo.



kananan nau'ikan karnuka masu santsi



murfin

A sassa daban-daban na Indiya, akwai bambancin jita-jita irin su dadpe poha, avalakki, dahi chuda, kanda poha, da sauransu. Poha kuma ana kiranta da shinkafar da aka yi da ita kuma ana yin ta da shinkafa mai tsada - kyakkyawar madogara ta carbohydrates, baƙin ƙarfe, zare, da cike cike da antioxidants, bitamin da kuma maras alkama [1] .

A cikin labarin na yanzu, za mu duba fa'idodin kiwon lafiya poha na iya ba ku.

Tsararru

Gina Jiki A Poha

Kwano na dafaffen poha yana da adadin kuzari 250, kuma tare da ƙari na kayan lambu, tasa ya zama mai ɗauke da bitamin, ma'adanai da antioxidants. Idan kana neman rage kiba, kada ka hada gyada da dankalin turawa a cikin poha domin suna kara adadin kalori [biyu] .



Don samun lafiyar poha, dafa shi a cikin man zaitun. Hakanan zaka iya ƙara kwakwa da albasa yankakke don ruɓe abincin farko na kwanakinku.

Tsararru

1. Saukake narkewa

Abincin kumallon ku dole ne ya kasance mafi koshin lafiya na abinci na yau saboda shine abincin farko da zaku fara amfani dashi kafin fara ranar ku. Bari mu bincika me yasa ake cewa poha shine mafi kyawun abincin karin kumallo.

Poha abinci ne mai ɗan karin kumallo wanda yake sauƙaƙa tsarin narkewar abinci. Da yake poha abu ne mai sauƙin narkewa, hakan ba zai haifar da kumburin ciki ba kuma zai taimaka muku ku ji daɗi na tsawon lokaci [3] , sa shi ya dace da karin kumallo, idan kuna neman rasa wasu nauyi.



Tsararru

2. Yana da Lafiyayyun Carbohydrates

Poha kyakkyawar tushe ce mai kyau na samar da abinci mai ƙwanƙwasa wanda jiki ke buƙata don samar maka da kuzari. Ya ƙunshi kashi 76.9 cikin dari na carbohydrates da aka ba da shawara da kuma kusan kashi 23 na mai [4] . Don haka, samun poha don karin kumallo zai ba ku adadin kuzari daidai ba tare da adana kitsen mai ba.

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3. Yana daidaita Matakan Sugar Jinin

Poha yana da wadataccen fiber kuma yana taimakawa wajen sarrafa fitowar sukari a cikin jini da kuma hana duk wani ɓarkewar ba zata cikin matakan sukarin jini [5] . Wannan kayan poha yana mai da shi abinci mai dacewa ga mutanen da ke fama da ciwon sukari [6] .

yana nunawa kamar downton abbey
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4. Arziki A Cikin Karfe

Amfani da poha a kai a kai yana da alaƙa da rigakafin ƙarancin ƙarfe don haka rage haɗarin ƙarancin jini [7] . Yara, da mata masu ciki da masu shayarwa, na iya cin gajiyar poha idan aka cinye su azaman abincin karin kumallo.

Mata masu juna biyu suna cikin haɗarin haɗarin cutar ƙarancin ciki kuma ana ba su shawara su ci poha [8] . Don ƙarin shan ƙarfe a jiki, matsi ruwan lemon tsami.

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5. Kadan A Cikin Alkama

Mutanen da ke kula da abincin alkama kamar alkama da sha'ir na iya barin poha saboda yana da ƙarancin alkama [9] . Kamar yadda poha ke da ƙarancin alkama, ana iya yin la'akari da shi ga mutanen da zasu ci abinci mara ƙamshi bisa shawarar likita.

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6. Kadan A Kala

Wannan lafiyayyen abincin yana da karancin kalori. Poha ya ƙunshi kusan kashi 76.9 cikin ɗari na carbohydrates da aka ba da shawara da kuma kusan kashi 23 cikin ɗari na ƙiba, yana mai da shi cikakken zaɓi ga mutanen da ke ɗokin rasa wani nauyi a cikin lafiyayyar hanya [10] .

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7. Kyakkyawan Abincin Kwayar cuta

Oneaya daga cikin mahimman fa'idodin poha shi ne cewa yana da kyakkyawan abinci mai ci gaba. Dalilin shi ne saboda shinkafar da aka daidaita ana yin ta ne ta hanyar murda paddy sannan kuma a shanya ta da rana [goma sha] .

Bayan wannan an busar da busasshen samfurin don yin poha da shayarwa, wanda ke taimakawa riƙe ƙwayoyin ƙwayoyin cuta daga ƙwayoyin carbohydrates da narkewar abinci, don haka inganta lafiyar hanjinku [12] .

Tsararru

Recipe Ga Poha

Sinadaran

ruwan amla don sake girma gashi
  • Kofuna 2-3 na Poha (shinkafar shinkafa)
  • 1 tsaba mustard tsaba
  • 1-2 koren chillies (yankakken kanana)
  • Albasa 1 (karamin dan lido)
  • ½ kofin gyada ko cashews
  • ¾ karamin cokali
  • 4-5 ganyen curry
  • Kofin sabo ne cilantro (yankakken) don ado
  • Fresh lemon (don matsi a ƙarshen)
  • Gishiri dandana

Kwatance

  • Jiƙa da Poha na mintina 5 sannan a tsoma a cikin colander.
  • Man zafi a cikin kwanon rufi.
  • Yi yaji da 'ya'yan mustard kuma da zaran sun fasa, sai a saka albasa da aka yanka da koren chillies.
  • Toya har sai translucent.
  • Turara turmeric da curry ganye a man zafi da zarar an gama albasa.
  • Nutsara kwayoyi.
  • Poara Poha da gishiri kuma a gauraya sosai.
  • Cook don minti 3-4 kuma ku ji daɗi!
Tsararru

A Bayanin Karshe…

Don yin poha cikakken abinci, ana iya haɗawa da kayan lambun daɗa. Hakanan kuna iya ƙara tsiro, naman soya har ma da dafaffun ƙwai don sanya shi ingantaccen abinci mai gina jiki. Poha na iya yin abinci mai ban mamaki don yaro ya dauke shi zuwa makaranta. Don ƙarin haɓakar kiwon lafiya, zaɓi don poha da aka yi da shinkafar ruwan kasa.

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Tambayoyi akai-akai

Q. Shin Poha yana da kyau don rage nauyi?

ZUWA. Ya ƙunshi kusan 75% carbohydrates da 25% mai. Abin da ya fi haka, yana da wadatattun zaren abinci waɗanda ke sanya shi cikakken zaɓi ga masu lura da nauyi yayin da yake ba ku ƙoshin lafiya kuma yana hana azabar yunwa maras dacewa.

Q. Shin Red poha ya fi farin poha?

soda burodi akan illar fuska

ZUWA. Red poha yana da ɗan ƙaramin rauni a cikin rubutu idan aka kwatanta da farin poha. Yana buƙatar ɗan ɗan sabawa da shi, amma da zarar kun yi hakan, to za ku haɗa shi cikin abincinku na yau da kullun. Yana da gaske game da zaɓin lafiya. Ana iya amfani da jan poha sosai kamar yadda ake yi wa poha fari.

Q. Shin za mu iya cin poha yau da kullun?

ZUWA . Ee.

Q. Shin poha yana da kyau don motsa jiki?

ZUWA. Ee. Abincin da yakamata a fara motsa jiki shine haɗin carbohydrates, fiber da furotin- wanda zaku iya samu a cikin kwanon poha.

Naku Na Gobe