Contents
Ganyen kayan lambu - ba shine mafi mashahuri samfuri akan teburin 'yan ƙasar mu ba. Mafi yawan lokuta, koren ganye suna aiki azaman kayan ado na kayan abinci tare da nama mai sanyi ko azaman kayan abinci a cikin salads.
A halin yanzu, wannan samfurin muhimmin ɓangare ne na abinci mai ƙoshin lafiya saboda yawan abubuwan bitamin da antioxidants, ƙarancin kalori da sauƙin narkewa.
Ganyen salatin ya ƙunshi bitamin A da C, beta-carotene, alli, folic acid, mai yawa a cikin fiber da phytonutrients.
Wadannan abubuwa na musamman masu amfani da ilimin halittu suna hana hatta cututtuka irin su cututtukan zuciya da kansar.
bitamin
Mafi arziki a cikin Vitamin C shine Salatin Romaine. Ya ƙunshi kimanin 24 MG zuwa 100 g.
Babban abun ciki na bitamin A da beta-carotene na iya yin alfahari da iri salads tare da ja ganye.
Alayyafo, radiccio da watercress sune babban tushen bitamin K, wanda ke taimakawa ƙarfafa ƙasusuwa.
Ruwan ruwa mai kyau, wanda aka sanya shi a cikin tsaran koyarwa, yana ba da yawan wannan bitamin na yau da kullun. Kuma a cikin adadin alayyafo akwai kashi 170 na darajar yau da kullun!
Tya Romaine latas yana da zare da folic acid wanda ke kare tsarin jijiyoyin zuciya.
Folic acid yana rage haɗarin bugun jini, kuma zaren yana rage “mummunan” cholesterol.
Kunun hannu biyu na latas suna kawo kimanin kashi 40 na abin da ake buƙata na yau da kullun ga babban mutum a cikin folic acid.
ma'adanai
Magnesium, wanda yake da yawa a ciki alayyafo da arugula, yana taimaka wajan daidaita sinadarin insulin a jiki da kuma rage kasadar kamuwa da ciwon suga irin na II.
Af, duk kayan lambu suna da alamar glycemic ƙwarai. Wannan yana nufin cewa mutanen da suka riga suka kamu da ciwon sukari na iya cin su ba tare da iyaka ba.
Kari akan haka, alayyafo yana dauke da sinadarin nitrates, wanda ke taimakawa tsokoki cikin inganci wajen amfani da iskar oxygen da kuma yin aiki sosai.
antioxidants
Alayyafo, ganyen ganye da salati ja dauke da beta-carotene, bitamin a, lutein da zeaxanthin, wadanda ke taimakawa kiyaye lafiyar gani. Suna rage haɗarin ɓarkewar cutar sankarau da cutar ido.
Bugu da kari, antioxidants na rage barazanar kamuwa da wasu nau'ikan cutar kansa. Misali, salatin ruwa yana da isothiocyanate, wanda ke iya rage ayyukan ci gaban ƙwayoyin kansa. Wani abu na musamman - quercetin - yana da aikin kawar da kumburi.
Caloananan kalori
Salatin kayan lambu suna da karancin kalori. A cikin karamin dintsi na yankakken ganye ya ƙunshi kawai game da calorie bakwai.
Suna da kyau ga mutanen da ke kula da su, amma ba sa son yunwa. Babban salatin na tsawon lokaci yana haifar jin dadi saboda babban abun ciki na zaren, amma yana da cikakkiyar aminci ga layin kugu.
Salatin lafiya
- Syaga salati daban daga danyen nama ko kaji.
- Sanya salatin a cikin firinji don kwandon kayan lambu mai sanyi. Mafi kyawun zafin jiki na letas ya kusan digiri hudu Celsius Mafi kyawun marufi - polyethylene ko tire mai filastik, baya ba ganye lokacin bushe.
- Koyaushe ka wanke hannayenka kafin shirya salad.
- Jiƙa salatin na mintina goma a cikin ruwan sanyi - wannan zai taimaka wajen cire ƙurar ƙasa da ƙura.
- Tabbatar shafa Patas ɗin da aka wanke da zane ko tawul ɗin takarda. Wannan zai kiyaye dandano da yanayin sa a cikin ƙoshin da aka gama.
Salatin tukwici
- Gwada nau'ikan latas. Kowannensu mai dadi ne kuma mai lafiya a yadda yake so.
Salatin ba yankakken kayan lambu ne kawai a cikin kwano ba. Zai yiwu a yi girke-girke na abinci, ƙara su zuwa sandwiches kuma yi amfani da su azaman abinci na daban.
- Yi ƙoƙarin amfani da ƙarancin gishiri, miya, mai da sauran kayan salati. Amfani da su yana sa ganyen letas ya zama mai taushi kuma ya rasa kuzari da dandano. Kyakkyawan sutura don salads - ɗan man zaitun da ruwan lemun tsami.
Abu mafi mahimmanci
Kada ku raina salatin - yana da yawancin bitamin da ma'adinai. Kuma ga waɗanda ke ƙoƙarin sakin loosean ƙarin fam - koren kayan lambu ba barazana ba ce kwata-kwata, saboda suna da wadataccen fiber kuma suna ƙunshe da ƙananan kalori.
Ari game da fa'idodin koren kayan lambu a cikin faifan da ke ƙasa:
