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Ayaba tana daya daga cikin wadatattun abinci a kasuwa. Kodayake yana da suna don 'ya'yan itace mara sa cin abinci, yana iya zama babban abincin abincin motsa jiki.
Wannan 'ya'yan itacen shine ma'ajiyar bitamin masu mahimmanci, ma'adanai da sitaci mai jurewa wanda baya narkewa wanda ke taimakawa wajen rage bayanan glycemic, inganta tsarin narkewar abinci, da kuma fara aiwatar da kitse. Ee, kun ji shi daidai!
Ayaba na iya taimaka wajan inganta ƙimar kiba. Don haka, a yau zamuyi magana game da mafi kyawun lokacin cin ayaba don rage nauyi. Samun ayaba a cikin sa'o'in safe tare da wasu 'ya'yan itace ko oatmeal ko zai fi dacewa don karin kumallo na iya taimakawa wajen ƙona kitse mai.
yadda ake daidaita gashi ta dabi'a ta dindindin
Kyakkyawan abun ciye-ciye ne na wasan motsa jiki tare da ɗimbin kyawawan abubuwa. Ayaba lafiyayye ne kuma abinci mai gina jiki wanda ya zama wani ɓangare na shirin rage nauyi, amma babu wani abinci musamman da zai iya fasa ƙwayoyin.
Sabili da haka, idan kuna son kawar da kitse mai taurin kai, yana da mahimmanci ku sha shirye-shiryen ƙona calorie. Ana ganin cewa a matsakaita na yau da kullun, kashi 10-15% na rashi kalori zai iya haifar da asarar nauyi.
Me Ya Sa Ya Kamata Ku Sha Ayaba?
Ayaba itace tushen wadatar potassium, carbohydrate, bitamin, fiber, ma'adanai, da kuzari. Ana kiran shi galibi abun ciye-ciye wanda mutane daga kowane rukuni ke cinyewa.
Ana ganin cewa g 100 na ayaba na iya samar wa jiki kusan adadin kuzari 90. Ayaba lafiyayyun carbi ne wanda zai iya sa mutum ya sami nutsuwa da haifar da kuzari. Saboda adadi mai yawa na sinadarin potassium, yana taimakawa wajen rage matakin hawan jini.
Bayan wannan, abun ciki na fiber a cikin ayaba yana adana yanayin ƙimar ku kuma yana hana ku cin abinci akan abinci mara lafiya wanda zai haifar da ƙimar kiba.
Kari akan haka, ayaba babbar hanya ce ta bitamin B6. Nazarin ya nuna cewa ayaba na iya yaƙar bakin ciki saboda kasancewar tryptophan. Wannan ma'adanai mai arzikin ƙarfe kuma ya kawar da matsalar maƙarƙashiya kuma yana amfanar mutanen da ke fama da ƙarancin jini, kamar yadda wani bincike ya nuna.
'Ya'yan itacen suna dauke da sikari na halitta wanda ke haifar da isasshen kuzari don gudanar da aikin motsa jiki mai wahala. Shine mai wanda jikinmu ke buƙata kafin aiwatar da motsa jiki.
Yaushe Ya Kamata A Ci Ayaba?
Wannan 'ya'yan itacen makamashi yana ɗaya daga cikin abincin da aka fi so na dukkanin rukunoni. Cin shi da sassafe, musamman tare da wasu somea fruitan itace / oatmeal na iya yin abubuwan al'ajabi ga mutanen da ke tunanin aiwatar da zaman rage nauyi.
Zaka fahimci amfanin sa da zarar ka fara shan shi a kullum. Kuna iya cinye shi danye ko kuma yin jita-jita iri-iri da kayan zaki waɗanda suke narkewar baki.
Bayan haka, idan aka yi la’akari da fa'idodin lafiyarsa, ba kawai fruita fruitan itace ba amma kwasfa zai iya ba ku lafiya ta fata. Don wannan, kuna buƙatar shafa ɓangaren ciki na kwasfa kowane dare kuma ku bar shi. Bayan tashi daga barci, zaku iya haskakawa na fata akan fata tare da kawar da kuraje.
Tare da fa'idodi daban-daban na abinci mai gina jiki, ayaba tabbas na iya inganta lafiyar ku da bayyanar ku. 'Ya'yan itace ne masu nauyi, kuma idan aka cinye su cikin adadi mai yawa, zai iya haifar da asarar nauyi.
Abincin Ayaba
Akwai nau'ikan ayaba daban-daban guda 500 da ake da su a kasuwa. Koren ayaba sitiyari ne, yayin da manyan da suka manyanta suna dauke da isasshen sukari na halitta, wanda zai iya haifar da kuzari. Bayan haka, bitamin da ma'adanai, ayaba suma suna da tushen tushen antioxidants kamar catechin da dopamine, wanda zai iya fa'idantar da lafiyar jiki.
Kamar yadda aka fada a baya, zai fi kyau ka sha shi da safe, domin hakan zai baka damar cikewar jiki da kuma rage sha’awar ka. Babban adadin abun ciki na fiber a cikin ayaba yana ƙara taimakawa cikin juya shi zuwa makamashi wanda ke taimakawa cikin aikin jiki yadda yakamata tsawon yini.
Don karin kumallo, kuna iya samun ɗanyen ayaba cikakke ko ku haɗa shi da wasu kayan abinci masu gina jiki. Kuna iya shirya cikakken abinci tare da kwano na madara, masarar masara da yankakken ayaba don karin kumallo.
Hakanan zaka iya saka yankakken ayaba a cikin hatsin ka wanda hakan na iya kara dandano shi. Da safe, za ku iya sauƙaƙa abincinku ta hanyar shan hatsi tare da gilashin madara, da ɗanyen almond, da ayaba cikakke, da dafaffen kwai. Wannan cikakken zabin karin kumallon zai baka damar koshi har tsawan lokaci.
Baya ga wannan, zaku iya samun sharar madarar ayaba ko ku sami shi da yoghurt. Hakanan zaka iya yin dadadden fanke na ayaba ka sanya shi da zuma dan maraice ko kuma abincin safe.
Bayan haka, idan kai mai son fruita fruitan itace ne, to zaka iya gwada ɗan salad ɗin fruita asan itace azaman lafiyayyen abincin rana don ƙosar da abincinka. Don kayan zaki, zaku iya yin pudding na ayaba ko kangon ayaba kuyi masa hidima. Ko da yara za su so tasa kuma su samu.
Don haka, shan ayaba a kowace rana babbar hanya ce ta farawa-fara aikin ƙona kitse ku sami sifar jikin da ake so.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, kar ku manta da raba shi.
