Arepa: menene, fa'idodi da girke-girke masu lafiya

Wadatacce

• Amfanin arepa
• Bayanin abinci
• Girke-girke don yin ispas
• Sinadaran
• Yanayin shiri
• Healthy arepas cika girke-girke
• 1. Sarauta papiada light
• Sinadaran
• Yanayin shiri
• 2. Kukakken kwan da tumatir
• Sinadaran
• 3. Mai cin ganyayyaki
• Sinadaran
• Yanayin shiri

Arepa abinci ne da aka yi dafaffen masara da aka dafa da farko ko busasshiyar masara kuma, saboda haka, kyakkyawan abinci ne wanda za a iya haɗa shi da abinci iri-iri a ko'ina cikin yini, kamar karin kumallo, abincin rana ko abincin dare. Irin wannan abincin yana da kyau sosai ga Venezuela da Colombia, kasancewa wani zaɓi don maye gurbin burodi.

Wannan abincin shine kyakkyawan tushen kuzari kuma, duk da kasancewarsa mai ƙarin kuzari, ana iya saka shi a cikin menu na ingantaccen abinci.

Domin samun fa'idodi mafi kyau, ya kamata mutum yayi ƙoƙari don haɓaka abun ciki na fiber, zaɓi abubuwan cikawa waɗanda suke da ƙananan mai kuma sun haɗa da abinci mai ƙoshin lafiya. Don haka, kyakkyawan zaɓi shine ƙara hatsi, 'ya'yan flax ko ma wasu yankakken kayan lambu, kamar su karas ko ma gwoza, zuwa girke-girke.

Duba kuma girkin tapioca don maye gurbin burodi.

Amfanin arepa

Babban fa'idodi da fa'idar cin ispas sune:

• Kasance da karancin sinadarin sodium, yana mai dacewa da wadanda suke bukatar abinci mara gishiri;
• Ba ya ƙunshe da alkama, yana gabatar da kansa a matsayin kyakkyawan zaɓi don mutanen da ke fama da cutar celiac ko kuma rashin haƙuri a cikin alkama;
• Kasancewa madogarar kuzari, saboda tana dauke da adadi mai yawa na carbohydrates;
• Ba sa buƙatar a shirya su da mai, rage adadin mai;
• Samun zaruruwa, kasancewa kyakkyawa ga aikin hanji;
• Ba ku da abubuwan sunadarai kamar abubuwan adana abubuwa, dyes ko ɗanɗano.

Bugu da kari, arepa abinci ne mai matukar amfani, saboda ana iya hada shi da kayan cika daban-daban, ana hidimtawa abinci iri daban daban na yini, da kuma abubuwan fifiko daban-daban.

Bayanin abinci

A cikin wannan teburin akwai yiwuwar samun bayanan abinci na kowane gram 100 na arepa:

Arepas yana da matsakaiciyar glycemic index kuma, sabili da haka, yana ƙara matakin sikarin jini daidai. A saboda wannan dalili, abin da ya fi dacewa shi ne ƙara yawan abun cikin fiber, ƙarawa, zuwa yawan arepa, grated kayan lambu ko hatsi, misali. Waɗannan abinci ban da samar da ƙoshin lafiya suna kuma taimakawa wajen sarrafa glucose na jini.

A wasu wuraren har yanzu ana iya samun cikakkiyar garin masara, wanda hakan na iya zama wata hanya ce ta shirya arepa a lafiyayyar hanya.

Girke-girke don yin ispas

Girke-girke na yin ispas abu ne mai sauki, tunda kawai ya zama dole a hada garin masara, ruwa da gishiri. An ba da shawarar cewa kowane rukuni yana da tsakanin 60 zuwa 90 gram kuma mafi kyau shine ana amfani dashi sau ɗaya a rana.

Ana iya cushe Arepas da abinci mai sauƙi, kamar fataccen cuku, amma kuma ana iya cushe su da nama, lokacin da za a yi amfani da su a abincin rana ko na dare, misali.

Sinadaran

• 1 ¼ kofin ruwa;
• 1 kofin hatsi da aka dafa da farko;
• 1 (kofi) cokali na gishiri;
• 1 tablespoon hatsi, flaxseed ko chia (na zaɓi);
• Karas, beets, barkono ko zucchini (na zabi).

Yanayin shiri

Zuba ruwan a cikin akwati sannan kuma ƙara gishiri, yana motsawa, har sai ya narke gaba ɗaya. Sannan dole ne ki kara garin masara kadan da kadan, yana motsawa har sai kun sami kullu mai laushi. Kullu ya kamata ya huta na kimanin minti 3.

Idan kullu ya bushe ko yayi wuya, zaku iya ƙara ruwa kaɗan. Akasin haka, idan yayi laushi sosai, zaku iya ƙara ɗan gari kaɗan.

A ƙarshe, raba kullu cikin kashi 5 kuma ƙirƙirar ƙananan ƙwallo, wanda dole ne a dunƙule shi har sai an sami fayafai kusan 10 cm a diamita. Don dafa arepa, yana da kyau a sanya a kan farantin ƙarfe akan matsakaici zafi na mintina 5 a kowane gefe, har sai sun zama launin ruwan kasa na zinariya.

Healthy arepas cika girke-girke

Don cika ispas ana iya amfani da nau'ikan cike abubuwa daban-daban. Wasu daga cikin masu lafiya sune:

1. Sarauta papiada light

Papiada na ɗaya daga cikin shahararrun abubuwan cika a Venezuela da Colombia waɗanda aka shirya da avocado da mayonnaise. Koyaya, don ƙara lafiya, za a iya maye gurbin mayonnaise da yogurt a bayyane, misali.

Sinadaran

• 1 kilogiram na kaza;
• Ulangaren ɓangare na 2 matsakaiciyar cikakke avocados;
• 1 yogurt mara kyau;
• ½ yankakken albasa;
• 1 albasa na tafarnuwa;
• ½ lemun tsami;
• Gishiri da barkono ku dandana.

Yanayin shiri

Saka ruwan da ɗan gishiri a cikin kasko sannan a tafasa. Sannan a kara kazar har sai ta dahu. Cire kazar ka bar shi ya ji dumi. Yanke kaza a kananan ƙananan, cire ƙasusuwa da fata.

Talakawa mahautsini ko mai hadewa, doke bagaruwa na avocados, albasa da kuma tafarnuwa na tafarnuwa har sai ya samar da manna yi kama. A ƙarshe, ƙara naman kaji, yogurt, lemun tsami, gishiri da barkono don dandana.

2. Kukakken kwan da tumatir

Wannan shine ɗayan abubuwan cikawa na yau da kullun don ispas wanda yake da sauƙin shirya da lafiya.

Sinadaran

• 1 cikakke da tumatir tumatir;
• ½ yankakken albasa;
• 4 tube na yankakken koren barkono;
• 3 qwai;
• Salt da barkono dandana;
• Masarar masara.

Yanayin shiri

Sanya dropsan saukad da man masara a cikin kwanon frying sai kuma a sa albasa da barkono, a yi brown akan wuta mai zafi. Sannan a hada tumatir a gauraya. Beatenara ƙwai da aka tsiya, gishiri da barkono don dandana, haɗuwa har sai dahu duka.

3. Mai cin ganyayyaki

Wannan cike babban zaɓi ne ga waɗanda suke cin ganyayyaki ko ma maras cin nama, Tunda ana yin sa ne daga kayan lambu, ban da kayayyakin asalin dabbobi.

Sinadaran

• 100 grams na yankakken chives;
• 2 cikakke da yankakken tumatir;
• ½ yankakken albasa;
• Garlic nikakken tafarnuwa;
• 1 tsunkulen cumin;
• 2 tablespoons na man zaitun, masara ko man sunflower;
• Gishiri da barkono ku dandana.

Yanayin shiri

Sanya ɗan digo na man masara a cikin kwanon frying kuma ƙara albasa, chives da cumin, yana ba da damar yin launin ruwan kasa akan matsakaicin wuta. Lokacin da kayan lambu suka bayyana, sai a saka tumatir sannan a mayar da komai a wuta na tsawon minti 10.

A ƙarshe, ƙara gishiri da barkono don dandana, haɗuwa na wasu mintuna 10 har sai cakudar ɗin ta juya ta zama mai kauri.