da ayaba madara kusan al'adun gargajiya ne a cikin al'adun duniya da yawa, waɗanda ke wakiltar abun ciye-ciye mai gina jiki, wanda kawai ke bayar da rahoto amfanin lafiya sosai.
Amfanin ayaba da madara mai laushi
Madara, ba kamar ayaba ba, ana ɗauka cewa yana da nau'in furotin cikakke ta mallake tara daga abubuwan da ake kira amino acid mai mahimmanci ko kuma jiki yana buƙata saboda ba zai iya ƙirƙira su da kanta ba, la'akari da cewa gaba ɗaya akwai kusan amino acid guda ashirin waɗanda jiki ke amfani dasu don kammala ayyukansu a wannan matakin.
Muhimman amino acid tara da wannan abincin ya basu sune; isoleucine, histidine, leucine, methionine, valine, tryptophan, threonine, lysine, da phenylalanine.
Matsakaiciyar ayaba tana bayar da gram 1,29 na furotin, idan aka kwatanta da kopin madara mara kyau Yana bayar da kusan gram 8.26 na furotin, amma ayaba tana samar da waɗannan abubuwan gina jiki a ƙananan, amma ƙara sosai a cikin jimlar furotin.
Hada da zuwa alawus din rayuwa Abubuwan da ke cikin tsire-tsire waɗanda ke ɗauke da furotin kyakkyawan zaɓi ne na ɗabi'a don daidaita kayan nama waɗanda gabaɗaya suna da wadataccen ƙoshin lafiya mai ƙoshin lafiya, tsakanin kayan lambu da 'ya'yan itacen da ke da furotin da muke samu; ayaba, legumes da tsiren ruwan teku, wanda zai iya taimakawa kari duk wani muhimmin amino acid.
Al'adar hada ayaba da madara tana ba da fa'idodin cikakken furotin, kazalika fiber, alli da potassium, Abubuwan gina jiki masu mahimmanci don ƙoshin lafiya, a taƙaice hadawar madara da ayaba, zaka sami jimillar gram 9,55.
Don a ƙidaya; Manya suna buƙatar tsakanin gram 46 da 56 na furotin a rana, ya danganta da Cibiyoyin Kula da Cututtuka da Cututtuka, amma yawancin mutane suna samun fiye da adadin furotin da aka ba da shawara, wanda karancin sa ke da matukar wahala.
Yadda ake shirya ayaba da madara mai laushi
Akwai nau'ikan Smoothies da yawa waɗanda ake yi daga madara. Mun kalli ɗayan tsofaffi, ayaba da madara na girgiza. Tare da zafin rana, kuna son cinye su da yawa, kodayake sun dace su sha a duk shekara.
Wannan milkshake muna so saboda an shirya shi a sauƙaƙe sosai kuma ɗanɗanorsa mai laushi ne mai laushi. Duk wanda yake son dandanon ayaba, wannan zai zama nasu abin sha da aka fi so.
Sinadaran don smoothie:
- Mililiters 250 na madara
- Ayaba cikakke
- nikakken kankara (na zabi)
Shiri
Kuna buƙatar taimakon mai haɗawar lantarki ko hannun mahaɗi. Shigar da sinadaran kuma doke ƙarfi har sai da santsi. kuma ba tare da ɓangaren litattafan almara ba. Zaku iya kara dusar kankara idan kanaso ku cinye lokacin sanyi. Idan ba haka ba, kuna iya ajiye shi a cikin firinji. Kodayake muna ba da shawarar cewa a sha shi nan take.
Za'a iya ƙara abubuwa daban-daban ga irin wannan girgiza don daidaito ko dandano ya bambanta, yi masa ado da cakulan, yayyafa icing sugar, kirim mai tsami ko kuma sauƙaƙe shi da wasu cookies.
Kalori daga girgiza madarar ayaba
Lokacin da muka ji kalmar smoothie, kai tsaye muna tunani game da adadin adadin kuzari waɗanda wannan abin sha mai daɗin sha dole ne ya kasance. A wannan yanayin, wannan girgiza na iya zama ɗayan mafi yawan caloric cewa zamu iya yi a gida.
Da adadin kuzari a cikin wannan girgiza ya fito ne daga carbohydrates, sunadarai da mai na abubuwa biyu. Dogaro da tsarin mulkin ku da tsarin ku na rayuwa, zaku narkar da irin wannan girgiza ta wata hanyar.
An kiyasta cewa ayaba da madara suna girgiza yana da kimanin kalori 250. A koyaushe zai dogara da nau'in ayaba da aka yi amfani da shi daidai da nau'in madara, ba iri ɗaya bane a yi amfani da a banana gama gari yana da Kalori 170 da giram 100 fiye da ayaba ta namiji wanda ke da adadin kuzari 95 a cikin gram 100. A gefe guda, zamuyi la'akari da cewa a gilashin madara mai ɗari yana ba da adadin kuzari 150 kuma gilashin madara mara kyau ko madara yana da adadin kuzari 80.
Shin ayaba da madara mai santsi suna sanya kiba?
Mutane da yawa suna tunanin cewa irin wannan girgiza yana da amfani don samun nauyi da samun ƙarfin tsoka idan kun kasance cikin tsaran horo.
Da'awar cewa wannan girgizawar za ta sa mu mai kiba ba a ɗauke ta ba, idan ana cinmu akai-akai kuma da adadi mai yawa zai sanya mu sami nauyi cikin sauki.
Abinci ya rikide zuwa makamashi kuma dole ne muyi amfani da kuzari don shawo kan rayuwarmu ta yau da kullun, idan muka cinye fiye da yadda muke kashe kuzari, babu damuwa ko wane irin abinci kuke ci tunda jikinku zai fara ajiye tanadi kuma zaku samu nauyi.
Duk da adadin kuzari, ayaba mai laushi yana da matukar lafiya ga jiki. Ayaba suna da lafiya don amfani da kayan zaki da yawa. Sanannen abu ne cewa 'yan wasa Suna cinye shi don dawo da ma'adanai da bitamin da suka yi amfani da su wajen motsa jiki, saboda haka, suna cinye ayaba ɗaya zuwa biyu don murmurewa. Saboda wannan dalili, ana sanya laushi da ayaba da madara don su kasance cikin koshin lafiya.
Shin za a iya amfani da wasu nau'ikan madara don shirya shi?
A yau inda mutane masu fa'ida, masu cin ganyayyaki, masu cin ganyayyaki, danye masu cin ganyayyaki da jerin zaɓuɓɓukan abinci suke tare, zamu iya samun hanyoyi daban-daban don shiryawa wannan santsi daga nau'ikan madara.
Mafi sani shi ne madarar waken soya, zaɓi mafi kyau don maye gurbin madarar shanu. Madarar waken soya na da wadataccen kayan amino acid, cikakke don ci gaban da ya dace. Bugu da kari, yana bayar da adadi mai yawa na furotin, bashi da cholesterol kuma yana da wadataccen bitamin da kuma ma'adanai.
A gefe guda kuma, don mafi haƙƙi kuma mafi haƙori haƙori da za su iya kusantar da shi kara madara madara a girgiza. Wannan zai sa ayaba mai santsi ta tashi da bitamin na irin A, C, D kuma duk na kungiyar B.
Rakakken madara shine wanda ya bi tsari wanda nonon saniya ya rasa duka ruwan sa sannan kuma aka kara suga. Godiya ga wannan, an sami daidaito mai kauri.
Samfurin da ke cike da alli, phosphorus da zinc wanda ke samar da babban matakin glucose da lactose.
A ƙarshe, zaku iya shirya shi tare da madarar kwakwa, wannan yanayin na wurare masu zafi da na waje wanda zai bashi dadi mai dadi da kuma kamshi.
Don yin wannan, kawai kuna buƙatar canza ma'aunin madarar shanu da ta madarar kwakwa. Madarar kwakwa An shirya shi ne daga farin naman ɗanyun kwakwa cikakke, an nika shi ya zama abin sha mai dadi da gina jiki. Zamu iya siyan shi a shagunan da muka riga muka shirya ko ƙarfafa kanmu muyi hakan a gida.
Madarar kwakwa na dauke da bitamin na rukunin B da bitamin C. Bugu da kari, yana da arziki ne potassium, phosphorus, selenium da magnesium. Bugu da kari, yana da kyau ga kashinmu tunda yana da alli.
A gefe guda, ba ya samar da fructose amma 2% na sukari, ya dace da duk waɗanda ba su haƙuri da lactose ba, yana da mai arziki a cikin wadataccen mai da mai.
Wannan girgiza yana ba mu bambance-bambancen da yawa a kanta, dukkansu suna ba mu babbar fa'ida ga jikinmu. Idan baku iya yanke shawara a kan kowane santsi ba, muna ba ku shawara da ku lura da shirya ayaba da madara mai laushi a yau. Tare da sinadarai biyu kawai zaka iya jin daɗin abin sha mai daɗi cewa zaku kamu da soyayya.
Sau nawa ake bada shawarar a sha wannan girgiza?