5 fa'idodin hazelnut na lafiya (ya hada da girke-girke)

Wadatacce

• 1. Inganta lafiyar zuciya da jijiyoyin jini
• 2. Starfafa ƙwaƙwalwa da ƙwaƙwalwa
• 3. Kula da yawan jini
• 4. Taimaka wajan rage kiba
• 5. Hana kansar
• Bayanin abinci na Hazelnut
• Girke-girke masu sauƙi tare da Hazelnut
• 1. Kirim mai tsami
• 2. Madarar madara
• 3. Man haushi
• 4. Chicken da alawar salatin

Hazelnuts wani nau'in bushe ne da anda fruitan itace mai thata thatan fata wanda yake da fata mai laushi da seeda edian ci a ciki, kasancewarta kyakkyawar tushen kuzari saboda duearin abun ciki na kitse, da kuma sunadarai. A saboda wannan dalili, ya kamata a cinye kayan ƙanƙara da yawa, don kaucewa ƙara yawan kalori da yawa.

Ana iya cin wannan 'ya'yan itacen ɗanye, a cikin man zaitun ko za a iya amfani da shi don shirya madarar hazelnut ko man shanu, misali. Hazelnuts suna da fa'idodi da yawa na lafiya saboda suna da wadataccen fiber, baƙin ƙarfe, phosphorus, folic acid, alli, magnesium da bitamin B, suna taimakawa wajen rage ƙananan cholesterol, hana ƙarancin jini, kula da lafiyar ƙashi da inganta haɓakar hanta.

Amfanin cinye hazelnut na iya zama:

1. Inganta lafiyar zuciya da jijiyoyin jini

Saboda suna da wadataccen kitse da zare, ƙwayoyi na taimakawa rage ƙananan cholesterol da triglycerides, tare da ƙara yawan kwalastaral mai kyau, wanda ke hana farawar rikice-rikice da cututtukan zuciya, kamar hawan jini, atherosclerosis ko infarction. Bugu da kari, saboda abin da ke cikin bitamin E, wanda ke da karfin guba, hazelnut na rage kumburi cikin jiki, yana kara rage barazanar kamuwa da ciwon zuciya.

Godiya ga gudummawarta a cikin magnesium, folic acid da potassium, hazelnut na iya taimakawa wajen sarrafa karfin jini, tunda yana kiyaye lafiyar al'amuran jini.

2. Starfafa ƙwaƙwalwa da ƙwaƙwalwa

Hazelnuts suna da arziki a cikin folic acid, magnesium da zinc, waɗanda suke da ƙarancin abinci da muhimmanci ga watsa jijiyoyin jiki. Don haka, cin wannan busasshiyar itaciyar hanya ce mai kyau don haɓaka ko adana ƙwaƙwalwar da ƙarfin ilmantarwa, kasancewa abinci mai kyau ga yara masu zuwa makaranta ko ga tsofaffi masu fama da matsalar ƙwaƙwalwar, misali.

3. Kula da yawan jini

Saboda yawan sinadarin fiber da sinadaran da ke ciki, irin su oleic acid da magnesium, hazelnut na taimakawa wajen ragewa da sarrafa yawan sukari a cikin jini, yana kara karfin insulin. Saboda wannan, hazelnut misali ne mai kyau na abun ciye-ciye wanda mutane masu ciwon sukari zasu iya cinyewa yayin cin abincin su.

4. Taimaka wajan rage kiba

Hazelnuts wani nau'i ne na fruita driedan itace drieda driedan itace waɗanda ke da ƙwaya mai kyau, wanda ke haifar da ƙoshin jin daɗi, saboda haka cin su cikin amountsan kaɗan yayin abun ciye-ciye, alal misali, na iya taimakawa tare da rage nauyi, don mafi kyawun sarrafa yunwa. Saboda wannan, ana bada shawara a ci kusan 30 g na ƙanƙara.

5. Hana kansar

Hazelnuts suna dauke da babban ƙwayar antioxidants, bitamin da ma'adinai waɗanda zasu iya ba da wasu kaddarorin anti-cancer. Wannan busassun ‘ya’yan itacen yana da sinadarin antioxidant wanda aka fi sani da proanthocyanins, wanda ke kare kariya daga gajiya.

Bugu da kari, abin da ke cikin bitamin E da manganese, yana kariya daga lalacewar kwayar halitta da ke haifar da sankara a cikin dogon lokaci.

Bayanin abinci na Hazelnut

Tebur mai zuwa yana nuna bayanan abinci mai gina jiki ga kowane gram 100 na hatsi:

Girke-girke masu sauƙi tare da Hazelnut

Wasu girke-girke masu sauƙi waɗanda za a yi a gida kuma sun haɗa da ɗanɗano a cikin abincin, sune:

1. Kirim mai tsami

Sinadaran

• 250 g na hazelnut;
• 20 g na koko koko;
• Cokali 2 cike da sukarin kwakwa.

Yanayin shiri

Auki ƙanƙara zuwa tanda da aka dafa a 180ºC kuma a bar shi na kimanin minti 10 ko kuma har sai sun yi launin ruwan kasa. Bayan haka sai a sanya gwangwanin a cikin injin sarrafa abinci ko hada shi a buga har sai sun sami daidaito sosai.

Bayan haka sai a kara koko koko da sukarin kwakwa, a sake tsinkewar hadin ta hanyar injin din ko kuma abin da ke hada shi. Bayan haka, sanya cream a cikin gilashin gilashi kuma cinye yadda kuka fi so.

2. Madarar madara

Sinadaran

• 1 kofin hatsi;
• 2 kayan zaki na dandano na vanilla;
• 1 tsunkule na gishirin teku (na zaɓi);
• 1 cokali (na kayan zaki) na kirfa, nutmeg ko koko koko (na zabi);
• Kofuna 3 na ruwa.

Yanayin shiri

Tsoma gyada a cikin ruwa na akalla awanni 8. Bayan haka, a wanke gyada sannan a buge blender tare da sauran kayan hadin, don dandano. Ki tace hadin ki adana shi a cikin kwalba ko kwalban gilashi.

3. Man haushi

Sinadaran

• 2 kofuna na hazelnuts;
• Kofin man kayan lambu, kamar su canola.

Yanayin shiri

Yi zafi a cikin tanda zuwa 180º sannan sanya kayan ƙanana a kan tire da gasa. Barin toast na mintina 15 ko kuma har sai lokacin da fatar ta fara zubewa daga yankakkun ko har sai dawannin sun kasance masu launin zinare.

Sanya gyada a kan kyalle mai tsabta, kusa kuma bari ya tsaya na mintina 5. Bayan haka, cire fatar daga cikin kayan ƙanana kuma bari ta tsaya na wasu mintina 10, har sai sun huce gaba ɗaya. Aƙarshe, sanya zan dahuwa a cikin injin sarrafa abinci ko haɗa shi, ƙara man kuma a buga har sai hadin ya sami laushi irin na man gyada.

4. Chicken da alawar salatin

Sinadaran

• 200 g na gasashen kaza;
• 1 matsakaiciyar apple a yanka a cikin bakin ciki yanka;
• 1/3 kofin gasasshen gyada a cikin tanda;
• ½ kofin albasa;
• 1 latas din da aka wanke aka raba shi zuwa ganye;
• Cherry tumatir;
• 2 tablespoons na ruwa;
• 4 kayan zaki na garin balsamic vinegar;
• ½ cokali (na kayan zaki) na gishiri;
• 1 albasa na tafarnuwa;
• 1 tsunkule na paprika;
• Kofin man zaitun.

Yanayin shiri

Farawa ta hanyar raba kayan hadin salatin. Don yin wannan, a daka ƙanƙara, cokali 2 na albasa, ruwa, gishiri, tafarnuwa, balsamic vinegar da paprika a cikin injin sarrafa abinci ko kuma abin haɗawa. A halin yanzu, ƙara ɗan man fetur a lokaci guda. An shirya miya

A cikin babban akwati, sanya ganyen latas, sauran albasa da ½ kofin miya. Dama kuma sannan a ƙara tumatir ceri a yanka a cikin rabi kuma a sa sassan apple, a bugu da sauran miya. Idan ana so, za a iya kara dankadanka a ciki.