Amfanin Dankalin Baroa

Wadatacce

• Amfanin dankalin turawa
• Bayanin abinci
• Yadda ake amfani da dankalin turawa dan rage kiba
• Yadda ake amfani da dankalin turawa domin samun karfin tsoka
• Siffofin shiri da girke-girke
• 1. Baroa miyar dankalin turawa
• 2. Boyayyen Dankali

Dankalin baroa, wanda aka fi sani da mandioquinha ko dankalin turawa, shine tushen tuber na carbohydrates da zare, yana taimakawa wajen samar da kuzari a cikin ƙwayoyin yana taimakawa cikin aikin hanji.

Wannan dankalin turawa ma yana da wadataccen bitamin na B da C, da kuma ma'adanai irin su calcium, iron da phosphorus kuma, saboda kasancewar ta mai wadatar abubuwan gina jiki, yana samar da fa'idodi da dama ga lafiya.

Amfanin dankalin turawa

Ana iya haɗa wannan tuber ɗin a cikin kayan abinci guda biyu don samun ƙarfin tsoka da rage nauyi, yana da mahimmanci a bambanta adadin abin da ake ci da gefen abinci. Babban amfanin dankalin turawa shine:

• Bada kuzari ga jiki, kamar yadda yake kyakkyawar hanyar samarda abinci mai guba;
• Fadan maƙarƙashiya, tun da yana da wadataccen fiber, inganta lafiyar hanji;
• Inganta tsarin garkuwar jiki, saboda yana da wadataccen sinadarin zinc, bitamin C da bitamin B, sinadarai masu mahimmanci don inganta kariyar kwayar halitta;
• Hana tsufa da wuri da inganta lafiyar fata, saboda ya ƙunshi babban adadin bitamin C, antioxidant mai ƙarfi wanda ke son warkar da fata da kuma samar da haɗin collagen;
• Inganta lafiyar zuciya, saboda yana da wadataccen bitamin B3, wanda ke taimakawa wajen rage matakan cholesterol da triglyceride, yana rage barazanar kamuwa da cututtukan zuciya. Bugu da kari, hakanan yana taimakawa wajen shakatawar jijiyoyin jini da inganta wurare dabam dabam, tunda yana da ma'adanai, kamar su magnesium da potassium;
• Kula da lafiyayyen ƙashi da haƙori, kamar yadda yake wadatacce a cikin phosphorus da alli, muhimman abubuwan gina jiki don hana cututtuka irin su osteoporosis da osteopenia;
• Inganta ci gaban tsoka, kamar yadda yake da wadataccen carbohydrates, wanda ke ba da tabbacin kuzarin aiwatar da horo. Bugu da ƙari, yana da wadata a cikin alli da magnesium, ma'adanai waɗanda ke inganta ƙarfi da ƙwanƙwasa tsoka, suna son hawan jini.

Dankalin Baroa yana da karancin adadin kuzari fiye da dankali mai zaki da kuma yawan fiber, wanda hakan ya sanya shi babban zaɓi don daidaita tsarin abinci don rage nauyi ko samun tsoka.

Bayanin abinci

Tebur mai zuwa yana dauke da bayanan abinci mai gina jiki na gram 100 na dankalin turawa:

Yadda ake amfani da dankalin turawa dan rage kiba

Don rage nauyi, yakamata ka cinye mafi yawan 80 zuwa 100 g na parsnip don cin abincin rana ko abincin dare, zai fi dacewa a gasa ko a gasa a cikin tanda, kuma ba tare da an kara wasu kafofin na carbohydrates kamar shinkafa, taliya ko farofa ba. Tare da wannan, abincin zai zama ƙasa a cikin carbohydrates, yana taimakawa tare da rage nauyi.

Baya ga rogon, ya kamata a kara nashi mai kyau na nama, kaza ko kifi, wanda shine tushen furotin na kwano, da salatin kayan lambu tare da man zaitun, wanda zai inganta yawan koshi.

Yadda ake amfani da dankalin turawa domin samun karfin tsoka

Mutanen da suke so su kara karfin tsoka da kuma kara nauyi za su iya shan parsnip mai yawa, ban da samun damar kara wasu hanyoyin samar da abinci mai guba a cikin abinci iri daya, kamar shinkafa, taliya da farofa.

Har ila yau, abincin ya kamata ya ƙunshi adadin furotin mai kyau, wanda shine nama, kaza da kifi, da salatin tare da man zaitun. A cikin aikin motsa jiki, zaku iya amfani da parsnip tare da soyayyen ƙwai ko cuku, tare da fruita fruitan itace 1 ko yogurt na halitta, misali.

Siffofin shiri da girke-girke

Ana iya cin mandioquinha dafaffe, soyayyen, gasa shi a cikin tanda ko kuma a cikin tsantsar ruwa, ban da samun damar ƙarawa a cikin kayan miya da dafa shi na kifi ko nama. Lokacin dafa shi, ya kamata ku kiyaye bawo kuma ku cire shi bayan dafa shi, saboda wannan hanya, yawancin ma'adinai da bitamin ba a rasa cikin ruwan dafa abinci.

Ya kamata a guji soyayyen faransan a cikin abincin rage nauyi, tare da dankalin turawa shine mafi kyawun zaɓi. Zaɓin tsarkakakke kuma yakamata wasu masu amfani suyi amfani dashi suyi amfani dashi, kamar yadda ƙari da madara da man shanu a cikin shirye-shiryen tsarkakakke yana sanya abincin ya zama mai caloric.

Wasu girke-girke tare da dankalin turawa sune:

1. Baroa miyar dankalin turawa

Sinadaran:

• 500 g kilogiram na parsnip dankalin turawa;
• 500 g na karas;
• 1 matsakaici albasa;
• 3 cloves na tafarnuwa;
• 120 ml na man zaitun;
• 500 g na naman kaji kaza da aka yanka;
• 1 lita na ruwa;
• 1 tablespoon na man zaitun;
• gishiri, barkono da kore wari don dandana.

Yanayin shiri:

A cikin cooker na matsi, sauté tafarnuwa da albasa a cikin man zaitun. Idan kin gama kaikayi, sai ki zuba kaza, karas da mandioquinha, sannan ki sake sasawa. Saltara gishiri, barkono da kore ƙanshi, kuma dafa don kimanin minti 10 bayan samun matsin lamba.

Idan kanason miyar a cikin tsami mai tsami, dafa kaza daban sannan a murza garin rogo da karas kafin a hada da kazar.

2. Boyayyen Dankali

Sinadaran Puree:

• 1/2 kilogiram na tafasa dankalin turawa;
• 1/2 kilogiram na dankalin turawa;
• 1/2 matsakaiciyar albasa albasa;
• 2 tablespoons na man shanu;
• 200 g na kirim mai tsami;
• 1 kofin shayi madara;
• Gishiri da barkono barkono don dandana;
• 50 g na grated parmesan don yayyafa.

Ciko Sinadaran:

• 3 tablespoons na man zaitun;
• 3 nikakken ko yankakken tafarnuwa;
• 1/2 kilogiram na naman ƙasa;
• 5 yankakken tumatir;
• 1/2 kopin tumatir miya;
• Gishiri da barkono barkono don dandana;
• 4 tablespoons yankakken faski.

Yanayin shiri
Don tsarkakakken nama, nikakken mandioquinha da dankalin turawa yayin da yake da zafi tare da juicer. Sauté albasa da ɗan sauƙi a cikin man shanu, ƙara dankali da sauran kayan haɗi, barin cakuda ya dahu na kimanin minti 3 zuwa 5.

Don cikawa, tafasa tafarnuwa a cikin mai sai a hada da naman a dafa shi har sai ya bushe ya kwance. Add tumatir da tumatir miya da kakar da gishiri da barkono dandana., Cooking har sai lokacin farin ciki miya. Saltara gishiri da faski.

Don haɗuwa, man shafawa gilashin gilashi tare da man shanu kuma yaɗa rabin rabin puree, sa'annan ƙara cika kuma, a ƙarshe, rufe da sauran rabin mai tsarkakakken. Yayyafa cuku a saman ki saka a wuta mai zafi a 200 ºC na kimanin minti 20.

Kuma a san amfanin dankali mai zaki.