Farin kabeji yana da wadataccen abinci mai gina jiki Farin kabeji yana da ƙananan carbohydrates amma yana da yawa a cikin bitamin C, potassium, calcium, da fiber. Hakanan ya ƙunshi matsakaicin adadin bitamin K1, sulforaphane, glucosinolates, carotenoids, da indole-3-carbinol. Kuma yanzu game da fa'idodin kowane ɗayan waɗannan abubuwan gina jiki.
Vitamin C Ana bukatar Vitamin C a jiki don samar da collagen, daya daga cikin muhimman sunadaran da ke da hannu wajen samar da nama, da kuma hada glutathione, wanda ke inganta aikin rigakafi da kare kwayoyin halitta da kyallen takarda daga free radicals. Vitamin C yana da matukar damuwa ga zafi, don haka farin kabeji ya fi dacewa a dafa shi a yanayin zafi kadan ko kuma a ci shi danye. Sulforaphane Sulforaphane shine abin da ke haifar da wari mai ban mamaki a cikin ɗakin dafa abinci lokacin da kuke dafa kayan lambu masu mahimmanci kamar farin kabeji. Sulforaphane yana da kyawawan kaddarorin: yana kare jiki daga kowane kumburi da ciwon daji. Tare da glutathione, yana taimakawa wajen cire gubobi daga sel na jiki. Glucosinolates da indole-3-carbinol Kamar sulforaphane, glucosinolates suna dauke da sulfur, wanda ke ba da wari mai ban sha'awa. A cikin jiki, glucosinolates sun rushe kuma suna samar da mahadi masu aiki na halitta - indoles, nitriles, thiocyanates da isothiocyanates. Nazarin ya nuna cewa wadannan mahadi, musamman indole-3-carbinol, sun iya hana ci gaban ciwon daji a cikin berayen da berayen. Glucosinolates kuma suna kare DNA ta tantanin halitta daga lalacewa kuma suna da kaddarorin anti-mai kumburi.
Akwai ra'ayi cewa glucosinolates yana tasiri mummunan aiki na glandar thyroid, musamman a cikin mutanen da ke da ƙananan abun ciki na iodine a jiki. Idan wannan shine lamarin ku, tabbatar da tafasa farin kabeji. Kuma idan kuna da rigakafi mai kyau, za ku iya cin ɗanyen farin kabeji (amma mafi kyau a cikin ƙananan yawa). Vitamin K1 Farin kabeji kuma ya ƙunshi bitamin K1 (31 mg/100 g). Idan jiki ya sami isasshen bitamin K1, zai iya haɗa shi zuwa bitamin K2. Duk waɗannan bitamin suna da mahimmanci don daidaitawar jini daidai. Af, ana samun bitamin K2 a wasu abinci, kamar man shanu.
Dafa kayan lambu baya rasa bitamin K1, kuma bisa ga wasu nazarin, dafa abinci na microwave har ma yana inganta shayar da wannan bitamin (ko da yake wannan ba dalili ba ne na fara amfani da microwave).
Yadda ake dafa farin kabeji yadda ya kamata
- tafasa a cikin tukunyar jirgi biyu har sai al dente - gasa a cikin tanda a ƙananan zafin jiki (kasa da 160C) - toya a cikin kwanon rufi a kan zafi kadan.
Akwai kyawawan girke-girke na farin kabeji da yawa a can. Idan kuna ƙoƙarin rage carbohydrates kuma kun koshi da shinkafa, zaku ji daɗin wannan girkin. Farin kabeji tare da lemun tsami da cilantro
Sinadaran: 1 kan farin kabeji 2 cokali unsalted man shanu (na zaɓi tare da ganye) ruwan 'ya'yan itace na 1 lemun tsami 2 tablespoons man kayan lambu ½ kofin yankakken sabo ne cilantro teku gishiri dandana 1 koren albasa stalk, yankakken (na zaɓi)
Abun girkewa: 1. A cikin blender ko a kan grater, niƙa farin kabeji zuwa girman hatsin shinkafa. 2. Narke man shanu a cikin kwanon frying a kan matsakaicin zafi kuma a sauƙaƙe soya farin kabeji, yana motsawa kullum kuma juya (minti 5-10). 3. Ƙara ruwan 'ya'yan itace lemun tsami, man kayan lambu, cilantro da gishiri don dandana. Ki juye a hankali, ki shirya akan faranti, a yayyafa albasa koren sannan a yi hidima. A ci abinci lafiya! Source: Fassarar: Lakshmi