Dankalin Yacon: menene, fa'idodi da yadda ake cinyewa

Wadatacce

• Babban fa'idodi
• Abincin abinci mai gina jiki na yacon dankali
• Yadda ake cin abinci
• Yacon girke-girke
• 1. Salatin tare da yogurt dressing
• 2. Chips
• 3. Karas, ginger da yacon smoothie
• Abubuwan da ke iya illa da kulawa

Yaran dankalin turawa shine tuber a halin yanzu ana ɗaukarsa azaman abinci mai aiki, saboda yana da wadataccen zaren narkewa tare da tasirin prebiotic kuma yana da aikin antioxidant. A saboda wannan dalili, babban zaɓi ne ga masu ciwon suga ko kuma mutanen da suke son rage kiba, saboda yana taimakawa rage ƙoshin abinci da kula da sukarin jini, kasancewa babban maye gurbin dankali na gama gari.

Wannan tuber sunan kimiyya Smallanthus sonchifolius, yayi kama da dankalin turawa ko dankalin turawa, kuma yana da dan kadan mai zaki da kuma 'ya'yan itace, wanda za'a saya a wasu manyan kantunan.

Babban fa'idodi

Yacon dankalin turawa shine tuber mai arzikin fructans, akasarin inulin da fructooligosaccharides (FOS), waɗanda sune mahaɗan da ke iya tsayayya da ruwan 'ya'yan ciki, wucewa ta hanyar narkewar abinci ba tare da an canza shi ba, ba da ƙarancin adadin kuzari da yin ayyuka kwatankwacin zaren abinci, ana ɗaukarsu a matsayin abinci mai cin abinci.

Saboda waɗannan dalilai, gami da wannan tuber a cikin abinci na iya ba da fa'idodin kiwon lafiya da yawa, kamar:

• Yana sarrafa suga a cikin jini, saboda FOS na inganta shayewar glucose a cikin kayan ciki da kuma inganta yanayin insulin a cikin hanta, baya ga karuwar sinadarin insulin a cikin pancreas, yana taimakawa rage glucose na jini;
• Yana rage cholesterol da triglycerides, saboda kasancewar FOS, wanda ke ba da gudummawa wajen daidaita kwayar halittar mai a cikin jiki da rage hada maganin triglycerides a cikin hanta;
• Yana son asarar nauyi, saboda zaruruwa masu narkewa suna kara jin daduwa, ban da karancin adadin kuzari;
• Yana daidaita hanji, saboda zaren da suka isa cikin hanji suna bushewa ta hanyar bifidobacteria, suna fifita motsin hanji, kawar da kwayoyin cuta masu cuta da daidaituwar fure na hanji;
• Yana taimaka kula da kashi, saboda FOS, kan isa ga hanji da motsawar bifidobacteria, yana inganta shayar da wasu ma'adanai, kamar su calcium, phosphorus, zinc da magnesium.

Kari akan haka, dankalin dankalin yana da wadataccen acid na maganin kafeyin, wani sinadari ne wanda yake da sinadarin antioxidant da anti-inflammatory kuma, saboda haka, zai iya hana wasu nau'ikan cutar kansa, kamar su kansar hanji, misali. Bugu da kari, hakanan zai iya inganta tsarin garkuwar jiki da daidaita karfin jini.

Abincin abinci mai gina jiki na yacon dankali

A cikin tebur mai zuwa, zaku iya ganin darajar abinci mai gina jiki ga kowane gram 100 na Yacon:

Yana da mahimmanci a faɗi cewa don samun duk fa'idodin da aka ambata a sama, dole ne a haɗa dankalin dankali a cikin ƙoshin lafiya da daidaitaccen abinci.

Yadda ake cin abinci

Za a iya cin dankalin Yacon a cikin ɗanye ko salatin da aka dafa, a matsayin kayan zaki ko abun ciye-ciye. Don cinye shi danye, ya zama dole cire kwasfa. Bugu da kari, ana iya sayan wannan tuber din a cikin burodin gari, wanda za a iya amfani da shi wajen yin burodi, waina da burodi, misali.

Hakanan za'a iya samun cirewar tushen yacon a cikin capsules, amma, ba a riga an ƙaddara kashi mai lafiya don amfani ba, kuma ya zama dole a nemi likita ko likitan abinci kafin amfani.

Yacon girke-girke

Akwai hanyoyi da yawa don shirya dankalin yacon:

1. Salatin tare da yogurt dressing

Sinadaran

Don salatin:

• 2 kofuna waɗanda yacon yanka a cikin cubes;
• 1 kofin dafaffen karas kuma a yanka a cikin cubes;
• Rabin kopin yankakken albasa;
• Rabin kopin wake.

Don miya:

• 1 dinka na coriander;
• 1 kofin yogurt na fili;
• 2 yankakken tafarnuwa;
• 2 tablespoons na lemun tsami ruwan 'ya'yan itace;
• Gishiri da barkono ku dandana.

Yanayin shiri

Don shirya salatin, hada dukkan abubuwan da ke cikin kwandon da kuma na adon, sai ku cakuɗa dukkan abubuwan kuma ku haɗa da salad ɗin a hankali.

2. Chips

Sinadaran

• 1 matsakaicin yacon;
• 1 teaspoon na paprika;
• 1 teaspoon na cumin;
• 1 tsunkule na gishiri;
• 1 tablespoon na man zaitun.

Yanayin shiri

Cire fatar daga dankalin turawa ya yanke shi siraran sirara. Sanya yanyanka a cikin akwati sai a sa paprika, cumin, gishiri da mai, a motsa sosai a shirya a tire. Barin a cikin murhu a 175º na mintina 20 ko har sai ya zama zinare da kirji.

3. Karas, ginger da yacon smoothie

Sinadaran

• 1 kofin ruwa;
• 1 manyan lemu;
• 1 karamin karas;
• 1 danye da yakon yalon;
• 1 ginger;
• 1 kofin kankara cubes.

Yanayin shiri

Buga dukkan abubuwan da ke ciki, tsabtace kuma sha bayan haka. Sauran 'ya'yan itatuwa za'a iya amfani dasu dan dandanawa.

Abubuwan da ke iya illa da kulawa

Yaran dankalin turawa, saboda yana da wadataccen fructooligosaccharides, idan aka cinye shi fiye da kima, na iya haifar da narkewar abinci mai yawa, yawan iska, zafin ciki da ciwon ciki. Wannan tuber din ba zai zama kyakkyawan zabi ba ga mutanen da suke fama da cutar hanji kuma, saboda haka, ana ba da shawarar su cinye da kadan don duba matsayin juriya ko kauce wa amfani da wannan tuber.