Masana ilimin abinci suna ci gaba da magana game da fa'idodin hatsi a cikin abincinmu. Gwangwani, dawa, da sauran wake suna dauke da sinadarin fiber da abubuwan gina jiki; suna taimakawa rage cholesterol, triglycerides, da matsin lamba da rage haɗarin cututtukan zuciya, ciwon sukari, da osteoporosis. Legumes suna da gamsarwa yayin da basa saka ƙarin fam a kugu. Waɗanne irin wake ake ɗauka mafi amfani ga jikin ɗan adam?
Peas
Peas - tushen bitamin A, B1, B6, C. Koren Peas yana inganta haɓaka jini sosai, yana ƙarfafa ƙasusuwa, kuma baya ƙunsar cholesterol. A cikin peas, kusan babu mai, amma abun cikin fiber yana da girma sosai. Wannan tushen furotin na kayan lambu na iya maye gurbin nama; ya fi narkewa da nutsuwa ba tare da haifar da nauyi a cikin ciki ba.
Peas kuma yana ɗauke da antioxidants da yawa, wanda ke nufin fata da gashin ku za su haskaka da lafiya, inganta narkewa da aikin hanji. Amfani da kabeji a kai a kai na rage haɗarin kamuwa da cutar daji.
Kafin dafa abinci, dukkanin peas suna buƙatar jiƙa cikin ruwa na hoursan awanni. Kafin dafa abinci, lambatu da ruwa da kuma zuba sabo ne. Cook don 1-1. 5 hours. Za'a iya dafa ɗanyen Peas kai tsaye daga minti 45 zuwa awa 1.
wake
Wake - tushe ne na zaren abinci, wanda ke rage cholesterol da matakan sukarin jini, ana iya amfani dashi ga mutanen da ke fama da ciwon sukari. Wake na samarwa da jiki furotin mara nauyi, mai inganci wanda yake saurin narkewa.
A cikin wake, akwai abubuwa da yawa da ake ganowa, zaren narkewa da mara narkewa. Fiber mara narkewa yana hana rikicewar narkewar abinci da cututtukan hanji, rage haɗarin bugun zuciya.
Bean shine tushen folic acid, manganese, fiber na abinci, furotin, phosphorus, jan ƙarfe, magnesium, baƙin ƙarfe, da bitamin B1. Cin wake yana ba ku ƙarfin kuzari, yana daidaita sukari na jini, yana ba wa jikin sinadarin antioxidants, kuma yana taimakawa inganta ƙwaƙwalwa.
Kafin dafa abinci, ana jiƙa wake cikin ruwan sanyi na awanni 6-12. Sai a tsoma ruwa a dafa a cikin ruwa mai kyau na awa daya.
lentils
Lentils shugaba a cikin dukkan kayan tarihin cikin abun ƙarfe. Hakanan yana da wadataccen bitamin B1 da muhimman amino acid. A cikin wannan al'ada, yawancin magnesium muhimmin abu ne don tasoshin jirgi da tsarin juyayi. Magnesium na inganta gudan jini, oxygen, da kayan abinci a jiki.
Lentils suna da kyau don narkewa, yana haifar da matakan sukari na jini na al'ada.
Lentils tsoma a cikin ruwan zãfi kuma tafasa don daga minti 10 zuwa 40 dangane da iri-iri.
Chickpeas
Chickpea muhimmin tushe ne na lecithin, Riboflavin (bitamin B2), thiamin (bitamin B1), nicotinic da acid Pantothenic, choline, furotin, da carbohydrates, waɗanda aka haɗa su sosai. Babban abun ciki a cikin chickpea potassium da magnesium. Chickpeas na iya rage matakin cholesterol a cikin jikin ɗan adam kuma yana ƙarfafa ƙwayar kashi saboda alli da phosphorus.
Chickpeas yana da wadata a cikin manganese, wanda ke ba wa jiki kuzari. Yana da ƙarancin kalori kuma yana da kyau don amfani a cikin abinci.
Kafin a dafa, ana jika kaji na tsawon awanni 4 sannan a tafasa shi na tsawan awa 2.
Mash
Mash - ƙananan koren Peas wanda ya ƙunshi fiber mai mahimmanci, bitamin, ma'adanai, potassium, calcium, sodium, magnesium, iron, phosphorus. Mash yana tsarkake jini, yana da amfani ga tsarin zuciya da jijiyoyin jini, yana kawar da gubobi da kayan sharar gida.
Mash yana haɓaka aikin kwakwalwa, yana taimakawa magance cututtuka kamar asma, rashin lafiyan jiki, da amosanin gabbai, yana taimakawa daidaita narkewar abinci saboda babban abun cikin fiber da fiber. B bitamin na daidaita tsarin juyayi, rage sautin tsoka, da ba da sassauci ga gidajen abinci.
Zuba Mash da ruwan zãfi a cikin rabo na 1 Kofi na Masha 2.5 kofuna na ruwa da simmer na minti 30 a kan karamin wuta.
Tun da farko, mun gaya muku cewa rasa mutanen da ba su cin hatsi kuma mun ba da shawarar yadda za a shirya ɗanyun waken da kyau.