Yanayin abinci na lafiya - wake da wake

Legumes ne masu girma, na jiki, iri ne na tsaba. Wake, da wake, da kuma kayan lambu iri iri ne. Kayan lambu kamar su wake da sauran kayan lambu sune mahimmin tushen furotin. Su ne mahimman abinci a cikin lafiyayyun abinci kuma suna da fa'idodi da yawa.

Wake, lentil, da peas sun zo da zaɓuɓɓuka da yawa, suna cin kuɗi kaɗan, kuma suna da sauƙin samu. Mai taushi da mai dandano na kasa, ana iya cin 'ya'yan itacen ta hanyoyi da yawa.

Nau'o'in Dokoki

Wake:

• Adzuki
• Baƙin wake
• Baƙar fata da ido (ainihin wake)
• Cannellini
• Cranberry
• Garbanzo (kaji)
• Babban Arewa
• Koda
• Lima
• Mungode
• Ruwa
• Pinto

Sauran legumes:

• Lentils
• Peas
• Waken soya (edamame)

Wake da ƙamshiya suna da wadataccen furotin na tsire-tsire, zare, B-bitamin, baƙin ƙarfe, fure, sinadarin calcium, potassium, phosphorus, da kuma tutiya. Yawancin wake ma basu da mai.

Legumes iri-iri suna kama da nama a cikin abubuwan gina jiki, amma tare da ƙananan ƙarfe kuma babu ƙwayoyin mai. Babban furotin a cikin kayan ƙaya ya sanya su zama babban zaɓi a madadin nama da kayayyakin kiwo. Masu cin ganyayyaki galibi suna maye gurbin 'ya'yan itace da nama.

Kayan kwalliya sune babban tushen fiber kuma yana iya taimaka maka samun motsin hanji na yau da kullun. Kusan kofi 1 (ml m 240) na baƙar wake da aka dafa zai ba ku fiber na gram 15 (g), wanda yake kusan rabin adadin da aka ba da shawarar yau da kullun ga manya.

Legumes na kafafu cike suke da abubuwan gina jiki. Suna da ƙarancin kuzari, amma suna sa ku ji daɗi. Jiki yana amfani da carbohydrates a cikin ƙwayayan a hankali, kan lokaci, yana samar da kuzari mai ƙarfi ga jiki, ƙwaƙwalwa, da tsarin juyayi. Cin abinci mai ɗanɗano a matsayin ɓangare na ingantaccen abinci na iya taimakawa rage ƙaran sukari, hawan jini, bugun zuciya, da sauran cututtukan zuciya da haɗarin ciwon sukari.

Wake da qamshi suna dauke da sinadarin antioxidants wanda ke taimakawa hana lalacewar kwayar halitta da yakar cuta da tsufa. Fiber da sauran abubuwan gina jiki suna amfani da tsarin narkewar abinci, kuma wataƙila ma suna taimakawa wajen hana cututtukan narkewar abinci.

YADDA SUKA SHIRYA

Za'a iya ƙara Legumes a kan kowane abinci, don karin kumallo, abincin rana, ko abincin dare. Da zarar an dafa su, ana iya cinsu dumi ko sanyi.

Yawancin busassun wake (ban da Peas da lentil) za su buƙaci a tsabtace su, a jiƙa shi, a dafa shi.

• Kurkura wake a cikin ruwan sanyi sannan a debi kowane tsakuwa ko tushe.
• Rufe wake da sau 3 adadinsu a ruwa.
• Jiƙa na 6 hours.

Hakanan zaka iya kawo busasshen wake a tafasa, cire kwanon ruf ɗin daga mai ƙonewa, a barshi ya jike na tsawon awanni 2. Jiƙa cikin dare ɗaya ko bayan tafasa yana sa basu da damar ba ku gas.

Don dafa wake:

• Drain da ƙara ruwa mai kyau.
• Cook da wake bisa ga umarnin kan kunshinku.

Don kara dafaffun wake ko na gwangwani a abincinku:

• Themara su a salsas, miya, salati, tacos, burritos, barkono, ko taliya.
• Hada su a matsayin abincin kwano a karin kumallo, abincin rana, ko abincin dare.
• Duka su don tsoma da shimfidawa.
• Yi amfani da garin wake don gasa su.

Don rage gas da cin wake ya haifar:

• Koyaushe jiƙa busasshen wake.
• Yi amfani da wake na gwangwani. Lambatu da kurkura su kafin cinyewa.
• Idan baka cin wake da yawa, sannu a hankali ka kara su cikin abincinka. Wannan yana taimaka wa jikinka amfani da ƙarin fiber.
• Tauna su sosai.

INDA AKA SAMU SHARI'A

Za'a iya siyan umesan abinci a kowane shagon sayar da abinci ko kan layi. Ba sa biyan kuɗi da yawa kuma ana iya adana su na dogon lokaci. Suna shigowa cikin jakunkuna (busassun wake), gwangwani (da tuni an dafa su), ko kwalba.

KARANTA

Akwai girke-girke masu dadi da yawa ta amfani da wake. Ga wanda zaku iya gwadawa.

Sinadaran

• Gwangwani biyu ƙaramin sodium baƙin wake (oz guda 15), ko 425 g
• Rabin matsakaici albasa
• Tafarnuwa biyu
• Cokali biyu (30 ml) man kayan lambu
• Rabin teaspoon (2.5 ml) cumin (ƙasa)
• Rabin teaspoon (2.5 ml) gishiri
• Teaspoonaramin cokali ɗaya (1.2 mL) oregano (sabo ne ko busasshe)

Umarni

1. A Hankali a kwashe ruwan daga gwangwani 1 na baƙar wake. Zuba waƙar baƙin wake a cikin kwano. Yi amfani da masar dankalin turawa don nika wake har sai sun gama zama cikakke. Sanya mashed wake a gefe.
2. Sara albasa cikin inci inci daya. Sanya albasa gefe.
3. Kwasfa da tafarnuwa tafarnuwa da niƙa su da kyau. Sanya tafarnuwa gefe.
4. A cikin kwanon ruɓaɓɓen kwanon ruɓa, dafa man girkinku a kan wuta mai matsakaici. Theara albasa da kuma dafa shi na minti 1 zuwa 2.
5. A dama cikin tafarnuwa da cumin a dafa su na tsawon dakika 30 kuma.
6. Ciki a cikin ɗanyen baƙar fata da gwangwani na biyu na baƙin wake, gami da ruwan 'ya'yan itace.
7. Lokacin da wake ya fara tafasa, sai a rage wuta ya yi kadan, sai a gauraya cikin gishiri da oregano sai a murza su na tsawon minti 10, ba a rufe ba.

Source: Ma'aikatar Aikin Gona ta Amurka

Yanayin abinci na lafiya - ƙura; Lafiya mai kyau - wake da wake; Rage nauyi - wake da wake; Abincin lafiya - wake da wake; Kiwan lafiya - wake da kuma legumes

Fechner A, Fenske K, Jahreis G. Hanyoyin ƙwayoyin kernel na legume da zaren citrus akan abubuwan haɗari masu haɗari ga cututtukan daji na launi: bazuwar, makafi biyu, fitinar shiga tsakani ta ɗan adam. Nutri J. 2013; 12: 101. PMID: 24060277 pubmed.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, et al. Hanyoyin leda a matsayin ɓangare na ƙananan abincin glycemic index akan sarrafa glycemic da cututtukan haɗari na zuciya da jijiyoyin jini a cikin nau'in 2 na ciwon sukari mellitus: gwajin gwajin da bazuwar. Arch Intern Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, et al. Abubuwan da ke tattare da ilimin halittar jiki da ingantaccen abinci da na gina jiki don haɗarin cututtukan zuciya da jijiyoyin jini: Tattaunawa ta yau da kullun da ƙididdigar abubuwa daga Experungiyar Gwani na utwararrun andwararrun Chronicwararru (NutriCoDE). Koma Daya. 2017; 12 (4): e0175149. PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

Ma'aikatar Aikin Gona ta Amurka: Zabi gidan yanar gizo na Plate.gov. Wake da wake sune abinci na musamman. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. An shiga Yuli 1, 2020.

Ma'aikatar Aikin Gona ta Amurka da Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam. Jagororin Abinci ga Amurkawa, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. An sabunta Disamba 2020. Iso ga Janairu 25, 2021.

• Gina Jiki