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Menene amfanin kayan lambu mai ganye? Colossal, idan muna magana ne game da alayyafo. Kuma ko da yake ciyawa ce, amma tana ɗauke da irin wannan ma'ajiyar abubuwa masu mahimmanci waɗanda ba za ku iya samun ko'ina ba. Masu gina jiki suna raira yabonsa kuma suna ba da shawarwari masu kyau ga likita. Menene ban mamaki game da alayyafo? Me yasa ya kamata a saka shi a cikin abincin yau da kullun? Me za ku iya dafa shi? Za ku koyi game da duk wannan daga labarinmu.
Spring yana cikin farantin
Alayyahu yana da mummunan abun ciki na caloric kuma a lokaci guda, saboda yawan fiber abun ciki, yana da sauri ya haifar da jin dadi. Hakanan yana da wadata a cikin bitamin A, B, C, E, K, da potassium, sodium, phosphorus, iron, calcium, selenium da zinc. Menene bai dace ba don salatin bazara mai haske?
Sinadaran:
- beetroot - 2 inji mai kwakwalwa.
- qwai - 2 inji mai kwakwalwa.
- alayyafo - 150 g
- tsaba sunflower - 1 tbsp. l.
- flaxseed - 1 tsp.
- man zaitun - 2 tbsp.
- sabo ne thyme - 4-5 sprigs
- ruwan lemun tsami - 1 tsp.
- gishiri - dandana
Za mu dafa ƙwai masu tauri a gaba. Muna kwasar beets kuma muna amfani da grater mai curly don yanke su cikin faranti na bakin ciki. Yayyafa su da 1 tbsp. l. man zaitun, ruwan 'ya'yan itace lemun tsami, sanya sprigs na thyme a saman, bar don yin marinate na rabin sa'a. Da zarar beetroot zai buƙaci a haɗa shi. Sa'an nan kuma aika shi zuwa tanda a 180 ° C na minti 15-20.
Ana wanke alayyahu sosai, a bushe a rufe da ganyen tasa. Yada yankan beetroot da aka gasa da ƙwai da aka yanka a kai. Gishiri don dandana, yayyafa da sauran man zaitun, yayyafa da tsaba flax da tsaba sunflower. Kyakkyawan salatin bitamin yana shirye!
elixir na jituwa
Faransawa ba sa kiran alayyafo da panicle don ciki don komai. Godiya ga yawan fiber, yana "share" duk tarkacen abinci daga jiki. Bugu da kari, alayyafo yana inganta motsin hanji. Duk wannan yana ba ku damar yin tasiri sosai tare da ƙarin fam. Idan kuna rasa nauyi sosai a lokacin bazara, smoothie na alayyafo zai sauƙaƙa muku.
Sinadaran:
- alayyafo - 150 g
- avocado - 1 pc.
- banana - 1 pc.
- tace ruwa - bisa ga ra'ayin ku
- grated sabo ne ginger - 1 tsp.
- zuma - dandana
- lemun tsami ruwan 'ya'yan itace-na zaɓi
A kwasfa avocado da ayaba, a yanka a manyan guda, canjawa zuwa kwano na blender. Muna yaga alayyahu mai tsabta da hannayenmu kuma mu aika zuwa kayan lambu. Zuba ruwa kadan kuma a juye dukkan kayan aikin har sai sun yi laushi. Kuna iya zaƙi wannan hadaddiyar giyar tare da zuma. Kuma ruwan 'ya'yan itace lemun tsami zai ba da daɗaɗɗen ma'ana. Idan abin sha ya zama mai kauri, a tsoma shi da ruwa. Ku bauta wa koren smoothie a cikin gilashi mai tsayi, an ƙawata shi da sabbin ganyen alayyahu.
Mafarkin mai cin ganyayyaki
Alayyahu ya ƙunshi ƙarfe mai yawa da kuma furotin kayan lambu da yawa. Shi ya sa masu cin ganyayyaki ke son sa. Bugu da kari, wannan leafy kayan lambu ba makawa ne ga anemia, anemia, gajiya da kuma ƙara excitability na juyayi tsarin. Don haka cutlets na alayyafo za su amfana da mutane da yawa.
Sinadaran:
- zucchini - 2 inji mai kwakwalwa.
- shinkafa-150 g
- sabo ne alayyafo - 150 g
- kwai - 2 inji mai kwakwalwa.
- tafarnuwa - 1 albasa
- farin kabeji - 80 g
- gishiri, barkono baƙi - dandana
- man kayan lambu don soyawa
Kafin a jiƙa kajin a cikin ruwa cikin dare, sannan a cika da ruwa mai daɗi kuma a dafa har sai an shirya. Ana yin bulala rabin kajin tare da blender a cikin puree. Muna shafa zucchini a kan grater, a hankali matsi da ruwa mai yawa. Ana wanke alayyahu, a bushe kuma a yanka ta da kyau. Mun hada shi da zucchini, chickpeas da chickpea puree. Ƙara bran, qwai, tafarnuwa da suka wuce ta cikin latsa, gishiri da barkono, knead da sakamakon taro da kyau. Zafafa kwanon frying da mai, samar da cutlets tare da cokali kuma a soya har sai launin ruwan zinari a bangarorin biyu. Kuna iya ba da irin waɗannan cutlets tare da shinkafa mai launin ruwan kasa, wake na kirtani ko dankali mai gasa.
Miyan ga m hangen nesa
Alayyahu wata baiwar Allah ce ga wadanda suke bata lokaci mai yawa a kwamfuta. Yana kawar da tashin hankalin tsokoki na ido kuma yana sautin su. Yawancin lutein a cikin ganyen alayyafo yana hana haɓakar lalacewar ido, yana kare ruwan tabarau daga faɗuwa da sauran canje-canje masu alaƙa da shekaru. Wadannan dalilai sun isa sosai don yin miya mai tsami daga alayyafo.
Sinadaran:
- alayyafo - 400 g
- albasa-1 pc.
- dankali-3-4 inji mai kwakwalwa.
- tafarnuwa-2-3 cloves
- ruwa - 400 ml
- cream 10% - 250 ml
- man kayan lambu - 2 tbsp. l.
- faski - 1 kananan bunch
- gishiri, barkono baƙi - dandana
- na gida crackers don yin hidima
A zafi man kayan lambu a cikin wani saucepan kuma wuce da yankakken albasa har sai m. Zuba dankalin da aka yanka, a soya da albasa na tsawon minti 5, sannan a zuba a cikin ruwa a dafa a kan zafi kadan har sai an shirya. A halin yanzu, za mu sara da alayyafo da faski. Idan dankali ya dahu sai a zuba duk ganyen a tsaya a kan wuta na wasu mintuna biyu. Sa'an nan kuma, ta yin amfani da blender na nutsewa, muna juya abin da ke cikin kwanon rufi zuwa wani santsi mai kauri. Zuba cikin kirim mai dumi, ƙara gishiri da kayan yaji. Yin motsawa akai-akai tare da spatula na katako, kawo miya zuwa tafasa kuma bari ya yi zafi na wani minti daya. Kafin yin hidima, sanya crackers a cikin kowane farantin karfe tare da miya mai tsami.
Italiya a cikin launin kore
Ana gane alayyahu a matsayin abin da aka fi sani da shi a cikin abinci na mutane daban-daban. Magoya bayansa na gaskiya 'yan Italiya ne. A kan tushensa, suna shirya miya iri-iri. Babu salatin, bruschetta ko lasagna da zai iya yin ba tare da shi ba. Ruwan ruwan 'ya'yan itace na ganye yana launin launi tare da taliya ko ravioli a cikin launi mai laushi mai laushi. Kuma muna ba ku don gwada spaghetti mai dadi tare da alayyafo da parmesan.
Sinadaran:
- spaghetti - 300 g
- alayyafo - 100 g
- man shanu - 100 g
- gari - 4 tbsp. l.
- madara - 500 ml
- gwaiduwa - 2 inji mai kwakwalwa.
- kirim mai tsami-100 g
- gishiri, barkono baƙi - dandana
- nutmeg - a saman wuka
A gaba, mun sanya spaghetti don dafa a cikin ruwan gishiri har sai al dente. Yayin da taliya ke dafa abinci, narke man shanu a cikin kwanon frying kuma a narkar da gari. A hankali zuba a cikin madara mai dumi, yana motsawa kullum tare da spatula. Ƙara yolks tare da gishiri da barkono tare da whisk, zuba a cikin kwanon frying. Zuba kashi biyu bisa uku na cuku da yankakken alayyafo. Simmer da miya a kan zafi kadan na minti 2-3. Yanzu za ku iya ƙara spaghetti - haxa su da kyau tare da miya kuma ku tsaya na wani minti daya. Kafin yin hidima, yayyafa taliya da cuku mai grated kuma a yi ado da ganyen alayyafo.
Kish don masu gourmets na kifi
Don samun duk amfanin alayyafo a cikakke, yana da mahimmanci a zabi shi daidai. Lokacin da kuka saya sabo, tabbatar da cewa babu ganye masu launin fari da rawaya a cikin tarin. Mafi girma da kore su, yawancin abubuwa masu amfani akwai. Kuma ku tuna, ana adana alayyafo a cikin firiji don bai wuce kwanaki 7 ba. Idan ba za ku ci shi ba a wannan lokacin, daskare shi don gaba. Ko shirya quiche tare da kifi ja.
Sinadaran:
Kullu:
- gari-250 g
- man shanu-125 g
- kwai - 2 inji mai kwakwalwa.
- ruwan kankara - 5 tbsp. l.
- gishiri - 1 tsp.
Ciko:
- salmon mai sauƙi-180 g
- bishiyar asparagus - 7-8 guda
- alayyafo - 70 g
- cuku mai wuya - 60 g
- albasa kore-gashin tsuntsu-3-4
Cika:
- kirim mai tsami - 150 ml
- kirim mai tsami - 1 tbsp. l.
- kwai - 3 inji mai kwakwalwa.
- gishiri, barkono baƙi, nutmeg - dandana
Ki tankade fulawa ki zuba man shanu da aka yanka, kwai, gishiri da ruwan kankara. Knead da kullu, mirgine shi a cikin ball, sanya shi a cikin firiji na rabin sa'a. Sa'an nan kuma mu buga kullu a cikin siffar zagaye tare da tarnaƙi, mu daka shi da cokali mai yatsa kuma muyi barci tare da busassun wake. Gasa tushe a 200 ° C na kimanin minti 15-20.
A wannan lokacin, muna kwasfa bishiyar bishiyar asparagus daga fata da tarkace mai wuya, yanke shi cikin guda. A yanka alayyahu da kyau, a yanka kifin a yanka, a nika cuku a kan grater. Whisk da cika qwai, kirim da kirim mai tsami tare da whisk, kakar tare da gishiri da kayan yaji. Yada salmon, bishiyar asparagus da alayyafo daidai a cikin tushe mai launin ruwan kasa, yayyafa komai tare da cuku mai grated. Zuba cika a saman kuma sanya shi a cikin tanda a 180 ° C na minti 15. Ana iya ba da wannan kek da zafi da sanyi.
Pies a cikin nau'i biyu
Alayyahu na da matukar amfani ga yara. Bayan haka, yana dauke da bitamin K da yawa, wanda ke da hannu wajen samuwar kashi. Kuna iya sa yara su kamu da wannan samfurin tare da taimakon pies. Kuma idan yaron ya kasance mai taurin kai, nuna masa zane mai ban dariya game da Popeye ma'aikacin jirgin ruwa. Yana cin alayyahu a kumatu biyu, sai ya zama mai ƙarfi mara lalacewa.
Sinadaran:
- puff irin kek ba tare da yisti - 500 g
- suluguni - 200 g
- alayyafo - 250 g
- kwai - 2 inji mai kwakwalwa. + gwaiduwa don maiko
- madara - 2 tbsp. l.
- peeled kabewa tsaba don ado
- gishiri - dandana
A yanka alayyahu da kyau a barbashi a cikin ruwan zãfi na minti daya kawai. Muna jefa shi a cikin colander kuma mu bushe shi da kyau. Muna niƙa cuku a kan grater, ta doke shi da qwai, gishiri dandana. Ƙara alayyafo a nan, haɗuwa da kyau.
Muna fitar da kullu a cikin wani bakin ciki mai laushi, yanke shi a cikin murabba'i iri ɗaya. Saka dan kadan ciko a tsakiyar kowane murabba'i, haɗa gefuna biyu na gaba tare, sa mai da kullu tare da cakuda gwaiduwa da madara, yayyafa da tsaba. Mun yada kullun a kan takardar burodi tare da takarda takarda kuma sanya su a cikin tanda a 180 ° C na rabin sa'a. Irin wannan pies za a iya ba da sauƙi ga yaro tare da su zuwa makaranta.
Alayyahu yana da wani inganci mai daraja. Wannan samfuri ne na duniya wanda aka haɗa tare da kowane nau'in kayan aiki. Don haka, zaku iya dafa wani abu daga gare ta, farawa da salads da miya, yana ƙarewa da wainar da abin sha na gida. Karanta ƙarin girke-girke tare da alayyafo akan gidan yanar gizon mu. Kuna son alayyafo? Me kuke yawan dafawa daga gare ta? Raba jita-jita na sa hannu a cikin sharhi.