Gasa kayan lambu da 'ya'yan itace (barbecue) yana ɗaya daga cikin mafi amfani hanyoyin sarrafa zafin jiki na abinci. Me yasa ya zama dole a yi amfani da yanayin zafi mai zafi ga 'ya'yan itatuwa da kayan marmari? Bayan haka, da alama sun riga sun “tambaya a baki”? Gaskiyar ita ce, maganin zafi na samfurori ya sa abincin shuka ya zama lafiya: yana lalata ƙwayoyin cuta na pathogenic, yana lalata magungunan kashe qwari da nitrates, masu kiyayewa, da dai sauransu. Kuma yana da sauƙi digestible, assimilated, ƙaddamar da sassan kwayoyin halitta irin su tsarin narkewa a cikin jikin mutum - kuma don haka yana adana makamashin da ake kashe jiki don narkewa da dumama (abinci da) jiki - wannan yana da mahimmanci musamman a lokacin sanyi. Bugu da kari, a yau yawancin 'ya'yan itatuwa da kayan marmari ba kawai suna girma ta hanyar wucin gadi ba, a cikin yanayin greenhouse, amma a zahiri an cika su da sinadarai iri-iri da ake amfani da su a kowane mataki na noma da sufuri.
Wannan ya zama dole saboda kasar gonakin masana'antu ta ƙare a farkon karni na 20, kuma ba tare da gabatar da sinadarai ba, ba zai yuwu a shuka komai yanzu ba. Haka ne, mabukaci yana so ya saya kayan lambu masu kyau, masu haske da masu launi masu launin launi da 'ya'yan itatuwa, kuma ba su ɓace ba kuma tare da "ganga" (na halitta). Saboda haka, duk wannan "tebur na lokaci-lokaci" da "kyakkyawa" ya fi kyau kada a cinye shi a cikin nau'i mai mahimmanci, amma (ban da cire kwasfa!) Tsarin thermally, aƙalla kaɗan. Idan ba muna magana ne game da samfurori na halitta ba, amma game da ainihin ba a bayyana inda suka fito ba da kuma yadda aka girma da kuma yadda aka kiyaye su, to, ɗan gajeren maganin zafi shine ma'auni na tsaro. Bayan haka, abin da jikinmu yake bukata shine sinadarai da ake samu a cikin ’ya’yan itatuwa da kayan marmari, ba kyawun kamanninsu ba, ba kwasfa ba, ba kuma tatsuniyoyi game da darajar sinadirai masu banmamaki na ɗanyen abinci ba. Wanda wani lokaci yakan yi kasa da na zafin da aka yi masa magani. Gaskiya mai ban mamaki ga mutane da yawa ita ce maganin zafi mai kyau - irin su, alal misali, gasa ko wok-soya - ba wai kawai yana da tasiri sosai akan kayan abinci na wasu kayan lambu ba, har ma yana ƙara su a wasu samfurori! Don haka, alal misali, gasasshen tumatur, karas, beets, bishiyar asparagus da wasu kayan lambu sun fi danye - yana da wuya a yarda, amma wannan bayanan kimiyya ne, gami da waɗanda masana kimiyyar Amurka suka samu. Hanyoyi mafi koshin lafiya da taushin abinci don dafa abinci na vegan sune: 1. Gasasu 2. Wok soya 3. Yin burodin “bushe” (akan kwandon waya) Waɗannan hanyoyin dafa abinci sun fi lafiya fiye da soya mai, tafasawa cikin ruwa ko romo, tuƙa, gasa a tukunya, har ma da tururi, da sauransu. Yanayin laushi na waɗannan girke-girke shine saboda gaskiyar cewa: 1) Ana dafa abinci da sauri, kuma lokaci shine babban abin da ke haifar da asarar abubuwan gina jiki yayin maganin zafi; 2) bitamin da abubuwan gina jiki masu narkewa da ruwa suna kiyaye su - babu hulɗa da ruwa; 3) Haka nan ana kiyaye bitamin masu narkewa, saboda kadan ko a'a tare da mai zafi. Amma a lokaci guda, kowane ɗayan waɗannan hanyoyin dafa abinci masu amfani yana da nasa ribobi da fursunoni na musamman:
- Gishiri yana buƙatar ƙarin hankali, "tsarin tsari" ya fi wuya, amma abincin ya juya ya zama mai dadi sosai. Idan kun yi gasa a cikin ƙasa, to babu matsala, amma a cikin ɗakin za ku iya amfani da kwanon gasa. Gishiri na iya zama mafi koshin lafiya da sauri, amma nesa da hanyar dafa abinci mafi sauri.
- Busassun yin burodi (a kan tarkon waya) a cikin tanda yana da ɗan ƙaranci, saboda. baya bada izinin yin amfani da miya (misali, soya) da mai a cikin tsarin dafa abinci - amma ana iya ƙara su zuwa samfurin da aka gama. Gasasshen kuma yana ɗaukar ɗan lokaci kaɗan (yana da dumin tanda kafin ƙara abinci, yawancin abubuwan gina jiki ana kiyaye su), don haka wannan hanya ce mai jinkirin dafa abinci - amma kuma ana samun ko'ina.
Irin waɗannan hanyoyin sarrafa ba kawai sauƙaƙe narkewar abinci a cikin ciki ba, amma har ma suna ba ku damar adana kusan dukkanin abubuwan kayan lambu masu amfani: zai dogara da samfurin, amma galibi ban da ƙananan asarar bitamin C da ƙarami. yawan bitamin B. Amma kamar yadda muka sani, da sauran suna da sauƙin cikawa daga kowane ma'auni na bitamin! Don haka, kamar yadda muke iya gani, gasa shine watakila hanya mafi kyau don dafa abinci kaɗan. A lokaci guda, ba mai cin ganyayyaki ba, gasasshen nama, mafi mashahuri a cikin Amurka - watau gasa nama, kaji, yawancin kifi da abincin teku suna da mummunar "kyauta" ga lafiya, idan aka ba da sanarwa (har zuwa 60%) karuwa. a cikin hadarin ciwon daji tare da yin amfani da irin wannan abinci na yau da kullum, ba tare da ambaton abin da ke cikin calorie mai girma ba (soyayyen wani abu "a kan barbie" bayan duk, yawanci ba ƙirjin kaza ba, amma wani abu "juicier"). Biyu-nili a cikin goyon bayan cin ganyayyaki: masana kimiyya sun gano cewa gasasshen nama suna cike da carcinogens: kuma waɗannan su ne, da farko, 1) abin da ake kira polycyclic aromatic hydrocarbons (PAHs) da 2) heterocyclic amines (HCAs). Abin farin ciki, wannan gabaɗayan matsalar "Amurka" ba ta shafe mu ba: bayan haka, muna sha'awar gasasshen kayan lambu da 'ya'yan itatuwa! Ba su ƙunshi carcinogens ba, muddin ba a taɓa su da wuta ba, ba za su ƙone ku ba, kuma ba za ku zuba nama a kansu ba: to kuna iya soya lafiya. Af, idan gasa na yau da kullun - akan gawayi ko gas - yayi kama da kasada mai ban sha'awa a gare ku, kuma babu inda za'a sanya shi musamman, to zaku iya siyan simintin simintin gyare-gyaren "gasasshen": kodayake ba zai ƙyale ku ba. don yin gasa kayan lambu "tare da hayaki", yana riƙe duk fa'idodin dafa abinci gasasshen (babu mai da ake buƙata). Irin wannan kwanon rufi, ciki har da simintin ƙarfe, ana amfani da su akan gas da sauran murhu (dangane da nau'in da kayan kwanon rufi - tambaya lokacin siye). tambaya: Shin zai yiwu a yi kayan lambu da 'ya'yan itatuwa dafa abinci a kan gasasshen tanda a cikin kwanon frying KO da karin taushi da lafiya?
amsa: a, ya juya yana yiwuwa! Dokoki don gasa mai lafiya - iri ɗaya ya shafi gasasshen “bushe” (akan tanda da muka fi so): 1. Dokar da ta fi jin daɗi: Ku ci KYAU! An tabbatar da cewa cin abinci akalla sau 3 (zai fi kyau biyar) na ‘ya’yan itatuwa da kayan marmari a rana na rage hadarin kamuwa da cututtukan zuciya, shanyewar jiki, kiba, da wasu nau’in ciwon daji. Bugu da kari, yana da zafi jita-jita daga kayan lambu da 'ya'yan itatuwa da cewa kafa manufa narkewa. Maimakon taliya, shinkafa, dankali - yana da amfani don cin karin kayan lambu daga gasa daga tanda + kayan soya (gina jiki). Don haka bari mu manta game da "adon"! Hakanan za'a iya gasa 'ya'yan itace (gwada peaches ko apricots daga gasa - ba za a manta ba!), Kuma a cikin tanda (ciki har da apples). Haɗe tare da kayan yaji da mai daɗi (kamar Worcestershire) da gravies, jams, 'ya'yan itacen da aka gasa yana da kyau! Wadanne kayan lambu ne suke da kyau ga gasa:
- tumatir
- Bow
- Barkono mai kararrawa
- Zucchini
- Karas
- Beetroot
- eggplant, da dai sauransu.
'Ya'yan itãcen marmari:
- Abarba
- Mango
- apples
- Pears, da sauransu.
2. Marinate… The marinade kafin a gasa zai iya zama ruwan 'ya'yan itace lemun tsami, soya sauce, zuma, tafarnuwa, albasa, sauran kayan yaji, man zaitun, da dai sauransu, ciki har da haɗuwa. Marinades yana ba ku damar yin ɗanɗano abinci mai haske, kuma yana ba da garantin haɓakar ƙwayoyin cuta a cikin aiwatar da dafa abinci akan gasa (amfani da marinade yana ba da damar ko da masu cin nama don rage haɗarin gasa carcinogenicity har zuwa 99%, ba ambaci kayan lambu). A lokaci guda, idan kun marinate kayan lambu fiye da minti 30, sanya su cikin firiji. Yawancin lokaci 30-60 min. marinating ga 'ya'yan itatuwa da kayan marmari ya isa. 3. Maganin zafi mai sauri - ƙarin abubuwan gina jiki ana kiyaye su. Don haka sai a yi zafi sosai kafin a saka musu abinci. Yawancin gasassun kayan lambu da 'ya'yan itatuwa ana shirya su a cikin mintuna 3-5! 4. Juya kayan lambu a kan gasa tanda sau da yawa - a ko'ina, daga kowane bangare, dafaffen abinci ya fi dadi da lafiya. Amma 'ya'yan itatuwa (da kayan lambu masu laushi) ya kamata a juya su a kan karami, kuma a hankali - don kada ya ɓata bayyanar tasa. 5. Yi amfani da hanyoyin gasa daidai da madaidaicin girman guntu. Don haka, manyan kayan lambu da 'ya'yan itatuwa suna da kyau a kan gasa a cikin rabi ko manyan yanka. Ana iya gasa kayan lambu ko 'ya'yan itatuwa gabaɗaya akan tofi (mutane da yawa suna da gasa kaji a cikin tanda) ko kuma a kan tanda. Yankakken kayan lambu da 'ya'yan itatuwa masu kyau - waɗanda za su iya fada ta hanyar gasa - an fi gasa su a cikin tanda a cikin "hannun hannu" na musamman (jakar zafi) ko a cikin takarda ko a kan takardar burodi. Girke-girke: Gasasshen Eggplant + Quinoa
Sinadaran (don kayan ciye-ciye 6):
- 3-4 matsakaici girma eggplants;
- Sea gishiri
- Man zaitun na budurwa (1 tablespoon)
- thyme ko oregano
- 1/2 kofin quinoa (rinsed)
- Rabin albasa (yankakken finely)
- Fresh Basil, Dill, sauran ganye - dandana (finely yankakken)
- Red vinegar - 2 tablespoons
- zuma ko agave nectar - 2 tbsp. cokali
- 13 kofuna na Pine kwayoyi (dan kadan gasa a cikin busassun kwanon rufi)
Shiri: Yanke eggplant cikin manyan yanka (kauri 4 cm). Yayyafa gishirin teku a bar shi ya zauna na tsawon minti 30 (ruwa zai fito). Cire duk wani danshi da ya fito. Zuba quinoa a cikin tukunyar ruwa, ƙara gishiri kaɗan da kofuna na ruwa 34, kawo zuwa tafasa kuma dafa tsawon minti 15. Cire daga zafi, motsawa tare da cokali mai yatsa, rufe kuma bari a rufe shi na minti 5. Gasa gasasshen (ko kwanon gasa, ko tanda). Matse eggplant ta tawul ɗin kicin ko tawul ɗin takarda (don cire ɗanshi ma). Shafa bangarorin biyu tare da man zaitun da gasa na kimanin minti 5 a gefe ɗaya da ɗayan - har sai ratsan duhu ya bayyana kuma suna da laushi. (Idan ana so, zaku iya rufe gasa da murfi ko barin tanda a buɗe). A samu yankan a faranti, a yayyafa shi da man zaitun da kayan yaji, ganye don dandana. Ki hada da dafaffen quinoa tare da yankakken albasa, sauran ganyaye da kayan kamshi, man zaitun, vinegar, zuma ko nectar agave, sai a zuba gishiri babba da barkono baƙar fata a juye. Shirya eggplant da quinoa a kan farantin abinci (ko faranti mai lebur), kuma yayyafa tare da 'ya'yan itacen pine da aka toasted. Shirya! Girke-girke: Gasasshen Peaches
Ɗaya daga cikin jita-jita mafi ban mamaki da za ku iya dafa a kan gasassun kwanon rufi shine kayan zaki da aka gasa. Peaches, apricots, apples, mangoes sun fi kyau ga gasa, pears sun ɗan fi muni. A cikin "hannun hannu" na tsare, za ku iya dan kadan gasa berries: ja currants, cherries, cherries, gooseberries, da dai sauransu - don samun kayan ado mai dadi don ice cream, yogurt smoothie da sauran kayan zaki. Don gasa peach: 1. Yanke peach zuwa kashi 6 kowanne. 2. A cikin karamin kwano, marinate yankakken peach a cikin cakuda man zaitun da balsamic vinegar, tare da gishiri na gishiri. 3. Gasa gasa (ko kwanon gasa) zuwa matsakaicin zafin jiki kuma shafa tare da ɗan ƙaramin man da ba shi da tsaka tsaki a dandano (alal misali, amfani da man waken soya - shima yana da ƙarfi ko da a yanayin zafi mai yawa: ba ya shan taba kuma baya shan taba. samar da carcinogens). 4. Gasa yankan peach na minti 2-3 a kowane gefe. Kada ku juya guntuwar kowane lokaci - zaku iya duba ƙasa a hankali kawai zuwa ƙarshen lokacin saita. 5. Cool dafaffen peach zuwa dakin da zafin jiki a kan faranti. 6. Yayin sanyaya, yi ice cream, alƙawarin kirim, zuma, maple syrup, ko sauran kayan ado na peach. 7. Zaka kuma iya yayyafa su da ruwan lemun tsami da aka matse (tace don ya sami rami). 8. Wasu mutane suna son su ɗanɗana irin waɗannan peaches tare da miya mai ɗanɗano mai laushi (an sayar da shi da shiri). 9. Irin wannan peaches kuma ana haɗa su tare da cuku (brie, mozzarella, camembert, da dai sauransu), tare da barkono mai dadi, arugula, da sauran samfurori. Gwaji!