9 amfanin zaitun

Wadatacce

• Tebur na kayan abinci mai gina jiki
• Yadda ake amfani da zaitun
• 1. Itacen zaitun
• 2. Olive sauce tare da basil
• 3. Koren romo

Itacen zaitun ɗan itacen zaitun ne, wanda ake amfani dashi da yawa wajen dafa abinci domin sanya shi, yana ƙara dandano har ma a matsayin babban sinadari a wasu biredi da pates.

Wannan 'ya'yan itacen, wanda aka san shi da samun mai mai kyau da rage cholesterol, har yanzu yana da abubuwan gina jiki kamar su bitamin A, K, E, zinc, selenium da baƙin ƙarfe, a tsakanin sauran ma'adanai waɗanda ke iya kawo fa'idodin kiwon lafiya da yawa kamar:

1. Hana atherosclerosis, don kasancewa mai wadata a cikin flavones tare da aikin antioxidant;
2. Hana thrombosis, don samun maganin hana yaduwar cutar;
3. Rage karfin jini, don sauƙaƙe yanayin jini;
4. Hana kansar nono, ta hanyar rage yiwuwar kwayar halitta;
5. Inganta ƙwaƙwalwa da kuma kare kariya daga tabin hankali, ta hanyar yakar 'yan ci-da' yanci;
6. Rage kumburin jiki, ta hanyar hana aikin arachidonic acid;
7. Inganta lafiyar fata kuma yana hana saurin tsufa saboda yana da sinadarin antioxidant;
8. Kare kwayar ido da inganta lafiyar ido, saboda yana dauke da hydroxytyrosol da zeaxanthin;
9. Rage mummunan cholesterol, don kasancewa mai wadataccen mai.

Don samun fa'idodin zaitun, yawan shawarar da aka ba da ita ita ce raka'a 7 zuwa 8 a kowace rana, kawai.

Koyaya, a yanayin hauhawar jini, ya kamata a rage yawan cin zuwa zaitun 2 zuwa 3 a kowace rana, saboda gishirin da ke cikin fruita fruitan da aka adana na iya canza hawan jini, yana haifar da rikitarwa ga lafiya.

Tebur na kayan abinci mai gina jiki

Tebur mai zuwa yana nuna kayan abinci mai gina jiki na 100 g na zaitun kore da baƙi zaitun:

Ana siyar da zaitun gwangwani saboda fruita naturalan itace suna da naturalaci sosai kuma yana da wahalar ci. Don haka, abincin ɗanyun na ɗanɗano yana inganta ɗanɗanar wannan 'ya'yan itacen, wanda za a iya saka shi a cikin nama, shinkafa, taliya, kayan ciye-ciye, pizzas da biredi.

Yadda ake amfani da zaitun

Hanya mafi kyau ta amfani da zaitun ita ce ƙara su zuwa abinci mai gina jiki da daidaita, kuma wannan yawanci ana yin sa ne ta hanyar salads, duk da haka wannan 'ya'yan itace ne da za a iya amfani da shi a kowane abinci, kamar yadda aka nuna a ƙasa:

1. Itacen zaitun

Babban zaɓi don wannan pâté da za'a yi amfani dashi shine don karin kumallo, abincin rana da kuma karɓar baƙi.

Sinadaran:

• 8 na zaitun mai tsami;
• 20 g kirim mai haske;
• 20 g na ricotta;
• 1 teaspoon na karin man zaitun budurwa;
• 1 bunch of faski dandana.

Yanayin shiri:

Duka duka abubuwan da ke cikin mahaɗin kuma bar cikin firiji don daskarewa, ana iya aiki da shi tare da mirgine ko tos.

2. Olive sauce tare da basil

Wannan miya tana wartsakarwa, ta dace da kayan kwalliyar salad kuma harma ana amfani da ita azaman hada abinci da sauran jita-jita.

Sinadaran:

• 7 olan zaitun;
• 2 sprigs na basil;
• 2 tablespoons na vinegar;
• Cokali 1 na karin man zaitun na budurwa.

Yanayin shiri:

Yankakken kayan hadin duka kanana, hadawa da ruwan tsami da mai, bari shi bawo na mintina 10, yayi aiki daidai wannan lokacin.

3. Koren romo

Za a iya amfani da koren zaitun na zaitun don abincin rana da na dare, yana da haske, mai daɗi da mai gina jiki, ana kuma iya amfani da shi da gasasshen kifi ko kaza.

Sinadaran:

• 1/2 kofuna na zaitun mai tsami;
• 100 g na alayyafo;
• 40 g na arugula;
• 1 na leeks;
• 2 tablespoons na man zaitun;
• 1 albasa na tafarnuwa;
• 400 mL na ruwan zãfi;
• gishiri dandana.

Yanayin shiri:

A cikin kwanon tuya maras sandar, sai a tsoma dukkan kayan hadin, har sai ganyen sun bushe, sannan a dafaffun ruwan a dafa tsawan mintuna 5. Dama bayan bugawa a cikin mahaɗin, ana nuna cewa amfani har yanzu yana da zafi.