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Ana samun hoda madara, wanda kuma ake kira bushe madara, ta hanyar cire ruwa daga madara wanda akeyi ta hanyar feshi-bushewa da kuma hanyoyin-bushewa, wanda ke haifar da madarar foda. Babban maƙasudin ƙera madara foda shi ne sauya ɗanyen madarar ruwa zuwa samfurin da za a iya adana shi na dogon lokaci ba tare da rasa inganci ba [1] [biyu] .
Ana amfani da hoda madara a madadin sabon ɗanyen madara saboda ba lallai ne a sanyaya shi ba kuma yana da tsawon rai. Sau da yawa ana amfani da madarar madara a matsayin madadin sabon madara kuma a matsayin kayan abinci a cikin tsarin yara, abinci mai gina jiki, kayan gasa da kayayyakin ɗanɗano, da sauransu. [3] . Ana amfani da hoda madara a girke-girke daban-daban kuma ana amfani da ita wajen girka miya da miya.
Madara foda tana da matukar dacewa don amfani. Koyaya, idan baku da hoda madara a hannu ko ba zaku iya cinye shi ba saboda kuna kan cin ganyayyaki, rashin lafiyan madara ko lactose mara haƙuri, akwai wasu maye gurbin madarar foda wanda zaku iya la'akari da shi. Yi kallo.
1. Almond madara foda
Ana yin garin almond na madara ta jiƙa almon a cikin ruwa, feɗe fatar sannan a soya a nika shi da garin ƙyashi. Almonds basu da kiba kuma suna dauke da adadin furotin, fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, bitamin C, bitamin B6, bitamin E, folate, riboflavin, niacin da thiamine. [4] . Zaka iya amfani da garin madara na madara a madadin madarar madara ta amfani da kofi 1 ga kowane ¼ kofi na madara foda.
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2. Kwakwa madara madara
Madarar kwakwa ko cream ana busar da ita don yin garin madara na kwakwa. Abun cin nama ne, mara shayarwa da samfurin lactose. Kwakwa madara foda shine kyakkyawan tushen furotin, mai, carbohydrate, calcium, iron da potassium [5] . Ana iya amfani dashi a cikin curry, soups da sauces. Kawai yi amfani da ƙananan madarar kwakwa a girke-girkenku.
3. Oat madara foda
Oat madara foda shine tsire-tsire mai madara wanda aka samo shi daga cikakke. Oats suna cike da furotin, fiber, alli, baƙin ƙarfe, riboflavin, niacin, thiamine da phytochemicals [6] . Oats madara foda yana da ɗan ɗanɗano, ɗan ɗanɗano mai ɗanɗano kuma ana iya amfani dashi azaman madadin madarar hoda. Zaku iya ƙara hoda madara oat a sha don inganta dandano kuma a girke girke.
4. Shinkafar shinkafa
Ana yin foda shinkafa, wanda kuma ake kira fulawar shinkafa daga tataccen milled rice. Mutanen da ke cin ganyayyaki, lactose marasa haƙuri da rashin lafiyan kiwo ko waken soya na iya samun foda shinkafa. Shinkafan shinkafa ya ƙunshi furotin, carbs, fiber calcium da potassium [7] .
Za'a iya saka garin shinkafa cikin abubuwan sha sannan ayi amfani dasu wajen girki da kuma yin burodi. Koyaya, foda shinkafa ta fi ta madara zaƙi, saboda haka yana da kyau a yi amfani da shi a kayan zaki, laushi, sandunan granola da kayan gasa.
5. Cashew goro foda
Ana yin kashin goro daga cashews, wanda aka rufe shi, aka gasa shi kuma a nika shi da hoda mai kyau. Yana da kirim kuma yana da ɗanɗano mai ɗanɗano da laushi wanda yake aiki da kyau a cikin laushi, abubuwan sha da zaƙi da abinci mai daɗi.
Bugu da kari, 'ya'yan cashew suna da sinadarai masu gina jiki suna da wadataccen furotin, fiber, carbs, potassium, zinc, iron, calcium, thiamine, riboflavin, bitamin B6 da folate [8] .
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6. Soy madara foda
Madarar madarar waken waken soya shine wani mafi kyawun maye gurbin madarar hoda. Ana yinta ta hanyar jika waken soya a cikin dare, bushewar rana sannan a soya shi a nika shi ya zama gari mai laushi mai laushi. Waken soya shine kyakkyawan tushen furotin, fiber, kitse, carbs, baƙin ƙarfe da alli. Za a iya maye gurbin madarar waken soya a cikin adadin daidai na garin madara a kowane irin girke-girke.
7. Hemp foda
Hemp foda ana samun ta danyen tsaba hemp. Cikakkiyar madaidaiciya ce zuwa madarar madara kuma tana ba da ƙari mai ban mamaki ga masu santsi, puddings da kayan gasa. 'Ya'yan itacen hemp sune tushen furotin, mai, fiber, carbs, iron da potassium [9] .
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Q. Menene zamu iya amfani dashi maimakon madarar madara?
ZUWA. Zaki iya amfani da madarar kwakwa, garin hoda, garin hoda, garin shinkafa, garin cashew da garin madarar soya maimakon garin madara.
Q. Shin zaku iya maye gurbin garin madara da madara?
ZUWA. Ee, zaku iya maye gurbin garin madara da madara.
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Q. Shin zaku iya amfani da garin madara a yin burodi?
ZUWA. Haka ne, ana iya amfani da foda madara a girke-girke iri-iri.
Q. Yaya kuke amfani da garin madara?
ZUWA. Auki madara madara 1/2 ka gauraya shi da kofi ɗaya na ruwa mai dumi. Koyaya, zai fi kyau a sanya ruwa kadan a cikin garin madara don sanya shi a cikin manna sannan sai a kara sauran ruwan kuma a motsa gaba daya don kauce wa samar da dunƙulen ƙugu.
