Amfanin karas guda 7 ga lafiya

Wadatacce

• 1. Inganta narkewar abinci
• 2. Hana tsufa da wuri da kuma cutar daji
• 3. Kula da fatar ka da kula da fatar ka
• 4. Taimakawa wajen rage kiba
• 5. Kare gani
• 6. systemarfafa garkuwar jiki
• 7. Kiyayewa daga kamuwa da cututtukan zuciya
• Bayanin abinci da yadda ake amfani dashi
• Recipes tare da karas
• 1. Kankakken karas
• 2. Gasa gasasshen karas pate tare da cuku
• 3. Ruwan kayan lambu tare da karas

Karas shine tushe wanda shine kyakkyawan tushen carotenoids, potassium, fiber da antioxidants, wanda ke ba da fa'idodi da yawa ga lafiyar jiki. Baya ga inganta lafiyar gani, hakan yana taimakawa hana saurin tsufa, inganta garkuwar jiki da hana wasu nau'ikan cutar kansa.

Ana iya cin wannan kayan lambu danye, dafa shi ko cikin ruwan 'ya'yan itace kuma ana iya samun shi a launuka daban-daban: rawaya, lemu, shunayya, ja da fari. Babban banbanci tsakanin su shine cikin tsarin su: lemu shine mafi yawan samu kuma yana da wadatar alpha da beta carotenes, waɗanda ke da alhakin samar da bitamin A, yayin da masu launin rawaya suna da yawan lutein, masu ruwan shunayya suna da wadata a cikin antioxidant mai ƙarfi, lycopene, kuma jajaye suna da wadata a anthocyanins.

Wasu amfanin lafiyar karas sune:

1. Inganta narkewar abinci

Karas na da wadataccen zaren narkewa da mara narkewa, kamar su pectin, cellulose, lignin da hemicellulose, waɗanda ke taimakawa wajen yaƙar maƙarƙashiya saboda suna ƙaruwa ƙwarjin najasa, ban da rage hanyoyin wucewar hanji da kuma taimaka wajan ƙaruwa na ƙwayoyin cuta masu kyau a cikin hanjin.

2. Hana tsufa da wuri da kuma cutar daji

Saboda yana da wadata a cikin antioxidants, kamar su bitamin A da polyphenols, yana hana lalacewar kwayar halitta ta hanyar masu kwayar cutar kyauta, yana hana ba kawai tsufa da wuri ba, har ma yana rage haɗarin huhu, nono da ciwon daji na ciki. Bugu da kari, tana da wani sinadari da ake kira falcarinol, wanda kuma zai iya rage barazanar kamuwa da ciwon kansa.

3. Kula da fatar ka da kula da fatar ka

Yin amfani da karas a lokacin bazara na iya taimakawa wajen kula da tan na tsawon lokaci, kamar yadda beta-carotenes da lutein ke motsa launin fata, suna fifita tanning ɗinka. Bugu da kari, beta-carotene na iya samun tasirin kariya daga haskoki na UV, amma tasirinsa ya dogara da yawan abin da aka sha kafin ya shiga rana. Shan 100 g na ruwan karas yana dauke da 9.2 mg na beta-carotene da dafaffun karas din kimanin 5.4 MG.

4. Taimakawa wajen rage kiba

Ciki har da karas yau da kullun a cikin abinci yana taimakawa ƙara ƙoshin abinci, saboda matsakaiciyar ɗan karas tana da kusan fiber na gram 3.2. Bugu da ƙari, yana da ƙananan adadin kuzari kuma ana iya haɗa shi a cikin salatin da dafaffe da kuma dafa, duk da haka amfani da shi kawai ba ya inganta ƙimar nauyi, kuma ya kamata a yi shi tare da rage ƙarancin adadin kuzari, mai da sukari.

Bugu da kari, danyen karas yana da alamar glycemic index (GI) sabili da haka, kiyaye glucose na jini a cikin sarrafawa, wanda ke son rage nauyi, ban da kasancewa kyakkyawan zaɓi ga masu ciwon sukari. Game da dafa ko kuma karas ɗin da aka dafa, GI ya ɗan fi girma saboda haka, saboda haka, yawan amfani bai kamata ya yawaita ba.

5. Kare gani

Karas suna da wadata a cikin beta-carotenes, waɗanda sune ainihin abubuwan bitamin A. Game da yanayin karas ɗin rawaya, wanda ya ƙunshi lutein, suna iya yin matakin kariya game da lalacewar macular da ido.

6. systemarfafa garkuwar jiki

A bitamin A yanzu a cikin karas na iya inganta haɓakar jiki ta anti-mai kumburi saboda sakamakon antioxidant. Bugu da kari, yana kara kuzarin kariya, yana taimakawa karfafa garkuwar jiki. Har ila yau, amfani da karas na iya inganta aikin kariya na murfin baka, da kara mutuncin kwayar hanji da kuma taimakawa wajen kula da yanayin halittar sel, yana da muhimmanci a lura cewa sashin hanji wani bangare ne na garkuwar jiki.

7. Kiyayewa daga kamuwa da cututtukan zuciya

Beta-carotenes a cikin karas suna kiyaye jiki ta hana farkon cututtukan zuciya da jijiyoyin jini, saboda yana hana aikin sarrafa abu mai guba na mummunan cholesterol, LDL, kuma yana canza ƙoshinsa a matakin hanji saboda yawan fiber.

Bayanin abinci da yadda ake amfani dashi

Tebur mai zuwa yana nuna abubuwan gina jiki na 100 g danyen dafaffun karas.

Recipes tare da karas

Za'a iya cin karas danye a cikin salati ko ruwan 'ya'yan itace, ko a dafa, sannan a saka shi a waina, da miya ko dahuwa domin shirya nama ko kifi. Don samun wadannan fa'idodin yana da mahimmanci a sha akalla karas 1 a rana.

Yana da mahimmanci a ambaci cewa shayarwar beta-carotenes ya fi tasiri yayin da aka dafa karas, saboda haka yana yiwuwa a sauya tsakanin ɗanye da dafa.

1. Kankakken karas

Sinadaran

• 2 qwai;
• 1 kofin almond gari;
• 1 kopin hatsi;
• 1/4 kofin kwakwa ko man canola;
• 1/2 na mai zaki ko kofi 1 na sukarin ruwan kasa;
• 2 kofuna waɗanda karas grated;
• 1 dinka na nikakken kwayoyi;
• 1 teaspoon na yin burodi foda;
• 1 teaspoon na kirfa;
• 1 teaspoon na vanilla.

Yanayin shiri

Yi zafi a cikin tanda zuwa 180ºC. A cikin kwandon, haɗa ƙwai, mai, ɗan zaƙi ko sukari da vanilla. Theara almond da oat na gari da haɗuwa. Sai ki zuba karas din grated, baking powder, kirfa da markadadden gyada ki hada.

Saka cakuda a cikin nau'in silikon sai a barshi a murhu na kimanin minti 30.

2. Gasa gasasshen karas pate tare da cuku

500 grams na karas, kwasfa da yanke cikin manyan yanka;

100 ml na man zaitun na budurwa mara kyau;

1 teaspoon na cumin;

Gram 115 na cuku da kuma sabo da cuku;

Salt da barkono dandana;

1 sprig na yankakken sabo ne coriander.

Yanayin shiri

Yi zafi a cikin tanda zuwa 200ºC. Sanya karas din a kan tire da man zaitun, sai a rufe shi da aluminium sannan a gasa tsawon minti 25.A karshen wannan lokacin, dora cumin a saman karas din sannan a barshi a cikin murhu na tsawan mintuna 15 ko kuma har sai karas din yayi laushi.

Bayan haka, a murza karas ɗin da cokali mai yatsa sannan a gauraya shi da man zaitun har sai ya zama mai tsarkakakke. Yi dandano da gishiri da barkono don dandana kuma ƙara cuku da aka niƙa shi gunduwa-gunduwa da yankakken coriander.

3. Ruwan kayan lambu tare da karas

Sinadaran

• 5 karas matsakaici;
• 1 karamin apple;
• 1 matsakaici gwoza.

Yanayin shiri

A wanke karas, apple da gwoza sosai, a yanka su kanana, a gauraya su sannan a sanya su a cikin blender don yin ruwan.