Amfanin man gyada

Wadatacce

• Amfanin man gyada
• Yadda ake yin man gyada
• Vitamin mai gina jiki tare da Man gyada
• Bayanin Gyada Bayanin Abinci

Man shanu gyada hanya ce mai sauƙi don ƙara adadin kuzari da mai mai kyau a cikin abincin, wanda hakan zai sa ku ƙara nauyi a cikin lafiyayyar hanya, ta haɓaka ƙarfin tsoka da haɓaka rigakafi.

Ya dace, ya kamata a yi man gyada daga gasasshen gyaɗa da gyada ƙasa, ba tare da ƙarin sugars ko kayan zaki na wucin gadi ba. Bugu da kari, akwai nau'ikan kasuwa tare da karin furotin na whey, koko ko hazelnut, alal misali, waɗanda suma suna da lafiya kuma suna taimakawa canza bambancin abincin.

Amfanin man gyada

Za'a iya amfani da man gyada don dalilai daban-daban, ana amfani da shi kwanan nan don taimakawa cikin aikin samun ƙwayar tsoka. Don haka, man gyada yana motsa hauhawar jini kamar yadda yake da abubuwa masu zuwa:

1. Kasance mai arzikin furotin, saboda gyada a dabi'ance tana dauke da kyakkyawan sinadarin wannan sinadarin gina jiki;
2. Kasance a halitta hypercaloric, fifita karuwar kiba ta hanya mai kyau, ba tare da kara kuzarin tara mai ba;
3. Kasancewa tushenmai kyau fats kamar omega-3, wanda ke karfafa garkuwar jiki da rage kumburi a jiki;
4. Voraunaci rage tsoka kuma yana hana ciwon mara, saboda yana dauke da magnesium da potassium;
5. Kasancewa mai arziki a ciki Vitaminswararren bitamin B, wanda ke inganta aikin mitochondria, waɗanda sune sassan ƙwayoyin da ke da alhakin samar da kuzari ga jiki;
6. Tsayar da rauni na tsoka, kamar yadda yake da wadata a cikin antioxidants kamar bitamin E da phytosterols.

Don samun waɗannan fa'idodin, ya kamata ku cinye aƙalla babban cokali 1 na man gyada yau da kullun, wanda za a iya amfani da shi azaman cika burodi ko ƙara wa bitamin, girke-girke na kuɗen hatsi gaba ɗaya, kayan toyan kek ko yankakken 'ya'yan itace a cikin abun ciye-ciye cikin sauri. Duba kuma duk fa'idar gyada.

Yadda ake yin man gyada

Don yin man gyada na gargajiyar, kawai sanya gyada kofi ɗaya na fata marar laushi a cikin injin sarrafawa ko kuma abin haɗawa sai a buge shi har sai ya samar da manna mai ƙanshi, wanda ya kamata a adana shi a cikin akwati tare da murfi a cikin firinji.

Kari akan haka, yana yiwuwa a sanya dankalin ya fi gishiri ko zaƙi bisa ga dandano, kuma ana iya masa gishiri da ɗan gishiri, ko a ɗanɗana shi da ɗan zuma, misali.

Ana iya cinye wannan manna tare da 'ya'yan itace, tos ko ma bitamin, kuma zai iya taimakawa cikin aikin samun ƙwayar tsoka. San wasu zaɓuɓɓukan abun ciye-ciye don samun karfin tsoka.

Vitamin mai gina jiki tare da Man gyada

Vitamin tare da man gyada shine babban adadin kalori wanda za'a iya cinye shi a cikin abun ciye-ciye ko motsa jiki bayan motsa jiki, misali.

Sinadaran:

• 200 ml na madara madara;
• Ayaba 1;
• 6 strawberries;
• 2 tablespoons na hatsi;
• 1 tablespoon na gyada man shanu;
• 1 ma'aunin furotin whey

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin mahaɗin kuma ɗauki ice cream.

Bayanin Gyada Bayanin Abinci

Tebur mai zuwa yana ba da bayanin abinci mai gina jiki don 100 g na dukan man gyada, ba tare da ƙarin sukari ko wasu abubuwan sinadaran ba.

Cokali na man gyada ya kai kimanin 15g, yana da muhimmanci a lura da kasancewar sukari a cikin jerin abubuwan da ke jikin alamomin samfurin, a guji siyan fastocin da ke dauke da karin sukari don inganta dandano.

Don haɓaka sakamakon horon ku da haɓaka hawan jini, ga sauran abinci waɗanda zasu taimaka muku samun karfin tsoka.