alayyafo

description

Ana daukar alayyafo a matsayin “abinci mafi kyau” saboda wani dalili - abinci mai gina jiki mai ƙoshin abinci da bitamin yana da wahalar samu. Ga yadda ake cin ribar alayyahu.

Tarihin alayyafo

Alayyafo wani ɗanyen ganye ne wanda ya fara a cikin wata ɗaya kacal. Sabanin yarda da yarda, alayyafo ainihin kayan lambu ne, ba kore ba.

Farisa tana da asalin asalin alayyafo, inda aka fara yin irinta na musamman. Shuka ta isa Turai a tsakiyar zamanai. Ana samun tsiron a cikin daji a cikin Caucasus, Afghanistan, Turkmenistan. A kasashen larabawa, alayyahu yana da mahimmancin amfanin gona kamar yadda kabeji yake a ƙasarmu; ana cin sa sosai sau da yawa kuma a kowace siga.

Ana amfani da ruwan alayyahu azaman canza launin abinci, ana ƙara wa creams, ice cream, kullu don juzu'i har ma da taliya.

Mutane da yawa sun koya game da alayyafo daga zanen Amurka game da maigidan Papaye. Babban halayyar ta cinye alayyafo na gwangwani a cikin kowane yanayi mai wahala kuma nan da nan ya sake yin caji da ƙarfi kuma ya sami manyan masu ƙarfi. Godiya ga irin wannan talla, wannan kayan lambu ya shahara sosai a Amurka kuma har masu samar da alayyafo sun kafa abin tarihi ga Papay.

Abun ciki da abun cikin kalori

• Abincin kalori na alayyafo 23 kcal
• Fat 0.3 gram
• Protein gram 2.9
• Carbohydrates 2 gram
• Ruwa 91.6 gram
• Fayil na abinci mai cin abinci 1.3. grams
• Satide mai ƙanshi Acid 0.1 gram
• Mono- kuma disaccharides gram 1.9
• Ruwa 91.6 gram
• Abubuwan da ba a ƙaddara ba sunadarai giram 0.1
• Vitamin din, B1, B2, B5, B6, B9, C, E, H, K, PP, Choline, Beta-carotene
• Ma'adanai Potassium (774 mg.), Calcium (106 mg.), Magnesium (82 mg.), Sodium (24 mg.),
• Phosphorus (83 MG), Iron (13.51 MG).

Amfanin alayyahu

Ana ganin alayyafo yana da matukar gina jiki, wanda abin mamaki ne idan aka kwatanta da ganyen da aka saba. Batun shine babban abun cikin furotin a cikin kayan lambu - ƙwaƙƙwaran ƙwaya da wake kawai ke ɗauke da ita. Wannan furotin kayan lambu ana narkar da shi cikin sauƙi kuma yana ƙoshi tsawon lokaci.

Alayyafu yana riƙe da rikodin don potassium, baƙin ƙarfe da manganese. Ana ba da shawarar ga mutanen da ke fama da karancin jini da kuma lokacin murmurewa bayan rashin lafiya. Alayyafo yana da laushi mai saurin kumburi, laxative da diuretic sakamako, saboda abin da yake da tasiri ga kumburi.

Hakanan akwai iodine da yawa a cikin alayyafo, wanda ke da fa'ida ga mazaunan yankunan da ba su da isasshen iodization na ruwa da abinci. Ciki har da alayyafo a cikin abincinku na iya cika rashi a cikin wannan na’urar abinci mai gina jiki.

Babban abun ciki na fiber yana taimakawa wajen ƙaruwa da motsawar hanji, yaƙar maƙarƙashiya, da hanzarta saurin haɓaka yayin rage nauyi. Fiber fibers ya kumbura a cikin hanjin kuma ya sa ka ji ka koshi.

Duk koren ganye suna dauke da chlorophyll, saboda haka alayyafo yana inganta microcirculation, yana hana jini da bile daga kauri. Alayyafo na da matukar amfani ga mata masu ciki da masu cin ganyayyaki.

Alayyafo cutar

Saboda babban abun ciki na sinadarin oxalic a cikin kayan lambu, an hana cin shi ga mutanen da ke fama da larura da rheumatism, m miki na ciki. Increasedara yawan adadin oxalic acid a cikin abinci na iya haifar da ƙari na urolithiasis da cholelithiasis, cystitis.

Ba a ba da shawarar yara ƙanana su ba da alayyafo saboda wannan dalilin - har yanzu yana da wahala hanjin jarirai su jimre da irin wannan abincin. Mafi ƙarancin dukkanin sinadarin oxalic a cikin ganyayyun samari na shukar.

Yawan fiber a cikin alayyafo na iya haifar da gas da gudawa - saboda haka yana da kyau a ci a ƙananan ƙananan abubuwa. Don matsaloli tare da glandar thyroid, an bada shawarar cin alayyafo bayan tuntuɓar gwani. Jikewa na kayan lambu tare da iodine na iya samun mummunan sakamako akan yanayin cutar.

Amfani da alayyafo a magani

A cikin magani, alayyafo yawanci ana haɗa shi cikin abincin warkewa. Saboda karancin abinda yake cikin kalori da kuma karancin glycemic index, alayyafo ana bada shawarar ga masu ciwon suga da masu kiba.

Alayyafo yana da amfani musamman ga tsofaffi: beta-carotene da lutein a cikin wannan kayan lambu suna rage gajiya ido kuma yana iya hana lalacewar ƙwayar ido, canje-canjen da suka shafi shekaru a cikin tantanin ido, kazalika da nakasa gani daga aiki mai wahala a mai duba. Dangane da abun ciki na microelements masu amfani, alayyafo na biyu ne kawai ga karas.

Ana shan ruwan alayyafo a matsayin laxative mai laushi wanda ke inganta motsin hanji. Har ila yau, ana amfani da ruwan 'ya'yan itace don kurkure baki - tasirin anti-inflammatory yana taimakawa cikin maganin cututtukan ɗanko.

Amfani da alayyafo a girki

Ana cin alayyafo sabo ne, dafaffen, gwangwani kuma an ƙara ko'ina: a cikin biredi, miya, salati, casseroles har ma da hadaddiyar giyar. Sabin alayyahu yana da amfani, kuma idan aka sanya shi a cikin jita-jita masu zafi, ana sanya ganye a ƙarshen ƙarshen kuma a dafa shi na ɗan gajeren lokaci don adana bitamin da yawa.

Zai fi kyau a ci abincin da aka shirya tare da alayyafo nan da nan kuma kada a adana na dogon lokaci, tunda gishirin nitric acid a cikin alayyafo na ƙarshe zai iya canzawa zuwa gishirin nitrogen wanda ke da haɗari ga lafiya.

Spaghetti tare da alayyafo

Ofarin alayyafo zai wadatar da dandano na yau da kullun. Tasa ya zama mai gamsarwa da gina jiki.

Sinadaran

• Taliya (bushe) - 150 gr
• Alayyafo - 200 gr
• Kirim mai sha - 120 ml
• Cuku (mai wuya) - 50 g
• Albasa - rabin albasa
• Namomin kaza (alal misali, champignons ko kawa namomin kaza) - 150 gr
• Baƙar ƙasa ƙasa - dandana
• Salt dandana
• Man shanu - 1 tbsp cokali

Shiri

1. A wanke albasa da namomin kaza a yanka a zobba da yanka guda biyu. Atasa man shanu a cikin kwanon frying kuma soya albasa da naman kaza har sai mai laushi. Spinara alayyafo, a yanka a cikin tsintsa, motsawa a huce kamar na mintina kaɗan.
2. Sannan ki zuba cream, salt da barkono, ki hada grated cuku ki hade sosai. Rufe kwanon rufin tare da murfi kuma simmer a kan karamin wuta har sai cuku ya narke.
3. A wannan lokacin, tafasa spaghetti a cikin ruwa bisa ga umarnin kan kunshin. Drain, motsa spaghetti tare da alayyafo kafin yin aiki, ko sanya a saman.