11 fa'idojin ayaba ga lafiya da yadda ake cin su

Wadatacce

• Bayanin abinci mai gina jiki
• Yadda ake cin ayaba
• Yadda ake cin ayaba ba tare da kiba
• Girke-girke tare da ayaba
• 1. Ayaba mara suga da ya dace
• 2. Ayaba mai laushi

Ayaba itace fruita fruitan itace na wurare masu zafi da ke cike da carbohydrates, bitamin da kuma ma'adanai waɗanda ke ba da fa'idodi da dama ga lafiyar jiki, kamar tabbatar da kuzari, haɓaka jin daɗin ƙoshin lafiya da walwala.

Wannan 'ya'yan itacen yana da kwarjini sosai, ana iya cinsa cikakke ko kore, kuma kayan da ke mallaka na iya bambanta, musamman a matakin narkewar abinci. Hakanan za'a iya cin wannan ɗan itacen ɗanye ko dafa shi, cikakke ko kuma a nika shi sannan a yi amfani da shi wajen shirya abinci mai daɗi ko a cikin salati.

Amfani da dankalin Turawa a kai a kai na iya samun fa'idodi da yawa ga lafiya, gami da:

1. Tsarin hanji, kamar yadda yake wadatacce cikin zaren da ke taimakawa wajen magance matsalar maƙarƙashiya, musamman lokacin da aka sha cikakke, da gudawa, lokacin da aka sha koren;
2. Rage yawan ci, tunda yana kara samun koshi saboda yana dauke da sinadarin fiber, musamman lokacinda yake koren;
3. Yana hana raunin tsoka, kamar yadda yake da wadataccen potassium da magnesium, mahimman ma'adanai don lafiyar tsoka da haɓaka;
4. Rage hawan jini, kamar yadda yake da wadatar magnesium da potassium, wanda ke taimakawa shakatawar jijiyoyin jini;
5. Inganta yanayi kuma yana taimakawa yaƙi da baƙin ciki, saboda yana dauke da tryptophan, amino acid wanda ke shiga cikin samuwar homonin da ke inganta yanayi da taimakawa natsuwa, da magnesium, wanda ma'adinai ne wanda ke cikin ƙananan abubuwan da ke tattare da mutanen da ke da damuwa;
6. Systemarfafa garkuwar jiki, kamar yadda yake da wadataccen bitamin C, mai maganin antioxidant, da kuma bitamin B6, wanda ke fifita samuwar kwayoyi da kwayoyin kariya;
7. Hana tsufa da wurisaboda yana inganta samuwar collagen kuma yana da wadata a cikin antioxidants, ban da inganta warkarwa;
8. Yana taimakawa sarrafa cholesterol da kiyaye lafiyar zuciya, saboda tana da wadataccen zaren da ke aiki ta hanyar rage shan cholesterol a matakin hanji, da kuma sinadarin potassium, wanda ke da muhimmanci ga aikin zuciya da kuma taimakawa wajen rage barazanar kamuwa da cutar;
9. Rigakafin ciwon kansa, don kasancewa mai wadataccen cikin zaren narkewa da mara narkewa da antioxidants, wanda ke taimakawa wajen kiyaye tsarin narkewar abinci cikin ƙoshin lafiya;
10. Yana ba da kuzari don yin ayyukan motsa jiki, saboda yana da kyakkyawan tushen carbohydrate kuma ana iya cinyewa kafin motsa jiki;
11. Rigakafin ciwon ciki na ciki, tunda ayaba suna da wani abu da aka sani da leukocyanidin, wani flavonoid wanda yake kara kaurin muryar narkewar abinci da kuma sanya acidity a ciki.

Bambanci tsakanin cikakke da koren ayaba shine ƙarshen yana ƙunshe da zare mai yawa, duka ba mai narkewa da mai narkewa (galibi pectin). Yayin da ayaba ke nunawa, adadin zaren yakan ragu kuma ya zama sikari na sihiri a cikin fruita fruitan itacen.

Bayanin abinci mai gina jiki

Tebur mai zuwa yana dauke da bayanan abinci mai gina jiki ga kowane 100 g na ayaba cikakke:

Bawon ayaba yana da ƙarfi biyu na potassium kuma ba shi da kuzari fiye da 'ya'yan itacen da kansa, kuma ana iya amfani da shi a girke-girke irin su kek da brigadeiro.

Don samun duk fa'idodin da aka ambata a baya, dole ne ayaba ta kasance cikin ƙoshin lafiya da daidaitaccen abinci.

Yadda ake cin ayaba

Recommendedangaren da aka bada shawarar wannan thisa fruitan itacen itace ƙaramar ayaba 1 ko ayaba 1/2 a kowace rana.

Dangane da masu ciwon suga, ana so ayaba ta zama mafi kyau fiye da cikakke, saboda yawan sukari lokacin da yake kore ba shi da yawa. Bugu da kari, akwai kuma koren ayaba biomass da koren ayaba fure, wanda kuma ba za a iya amfani da shi ga mutanen da ke fama da ciwon suga ba, amma kuma don hana maƙarƙashiya, da saurin rage nauyi da kuma kula da ciwon sukari.

Duba yadda ake yin da lokacin amfani da koren ayaba biomass.

Yadda ake cin ayaba ba tare da kiba

Don cin ayaba ba tare da yin nauyi ba, yana da mahimmanci a gauraya su da abinci wadanda sune tushen sunadarai ko mai mai kyau, kamar haɗuwa masu zuwa:

• Ayaba tare da gyada, kirji ko man gyada, waɗanda sune tushen kitse mai kyau da bitamin na B;
• Ayaba da aka hada da hatsi, kamar yadda hatsi ya wadatu a cikin zaren da ke taimakawa wajen kula da tasirin sukarin ayaba;
• Ayaba ta buge da yanki da cuku, saboda cuku na da wadatar sunadarai da mai;
• Kayan zaki na ayaba don abinci mai mahimmanci, saboda lokacin cin abinci mai kyau na salatin da nama, kaza ko kifi, sinadarin carbohydrates na ayaba ba zai motsa samar da kitsen jiki ba.

Bugu da kari, sauran dabaru su ne cin ayaba a lokacin da za a fara motsa jiki ko kuma bayan an kammala motsa jiki sannan a zabi kananan ayaba kuma ba su cika ba, saboda ba za su wadatar da sukari ba.

Girke-girke tare da ayaba

Wasu girke-girke da za'a iya yin su da ayaba sune:

1. Ayaba mara suga da ya dace

Wannan kek babban zaɓi ne da za ayi amfani dashi a cikin lafiyayyun abinci, kuma ana iya cinye shi da ƙananan mutane masu ciwon suga.

Sinadaran:

• 3 matsakaiciyar ayaba cikakke
• 3 qwai
• 1 kofin hatsi ko oat bran
• 1/2 kofin zabibi ko dabino
• 1/2 kofin mai
• 1 kirfa kirfa
• 1 m tablespoon na yisti

Yanayin shiri:

Ki buge komai a cikin abin ɗosowa, zuba dunƙulen a kan wani kwanon ruɓaɓɓen man shafawa sai a kai shi tanda mai matsakaiciyar wuta na tsawon minti 30 ko kuma har sai ɗan goge haƙar ya fito a bushe, yana nuna cewa kek ɗin a shirye take

2. Ayaba mai laushi

Ana iya amfani da wannan bitamin azaman babban aikin motsa jiki, saboda yana da wadata cikin kuzari da kuma carbohydrates wanda zai kiyaye ku cikin aikinku na motsa jiki.

Sinadaran:

• 1 matsakaiciyar ayaba
• 2 tablespoons na hatsi
• 1 tablespoon gyada man shanu
• 200 ml na sanyayyen madara

Yanayin shiri:

Duka dukkan abubuwan da ke ciki a cikin abin sha kuma sha nan da nan.

Duba bidiyo mai zuwa kuma gano menene sauran abincin da ke inganta yanayi: