Yadda ake amfani da garin kwakwa dan rage kiba

Wadatacce

• Bayanin abinci
• Pancake tare da Garin Kwakwar
• Ginin gida na gida

Don taimaka maka rage nauyi, ana iya amfani da garin kwakwa tare da 'ya'yan itace, ruwan' ya'yan itace, bitamin da yogurts, ban da samun damar ƙarawa a cikin girke-girke kek da biskit, maye gurbin wasu ko duk garin alkama na yau da kullun.

Garin kwakwa na taimakawa wajen rage kiba musamman saboda yana da yalwar fiber, wanda ke kara jin dadi da kuma rage tasirin sinadarin carbohydrates da mai a abinci.

Bugu da kari, hakanan yana kawo wasu fa'idodi ga lafiya, kamar su:

• Taimako don sarrafa glucose na jini, saboda yana da wadataccen fiber kuma yana da ƙananan glycemic index, wanda masu ciwon sukari zasu iya amfani dashi;
• Ba ya ƙunsar alkama kuma ana iya cinye shi da marasa lafiya da cutar Celiac;
• Yaƙi maƙarƙashiya, saboda yana da wadata a cikin zaren da ke hanzarta hanyar hanji;
• Taimaka don rage mummunan cholesterol da triglycerides.

Don samun waɗannan fa'idodin, ya kamata ku cinye kusan cokali 2 na garin kwakwa a rana.

Bayanin abinci

Tebur mai zuwa yana nuna bayanan gina jiki na 100 g na kwakwa garin kwakwa.

Baya ga amfaninta, kara karamin cokali 1 na garin kwakwa a abinci yana taimakawa wajen kara koshi da sarrafa yunwa, baya ga rage gibin abinci na abinci. Duba ƙari a: Fihirisar Glycemic - San abin da yake da yadda yake tasirin sha'awar ku.

Pancake tare da Garin Kwakwar

Sinadaran:

• Cokali 2 na man kwakwa
• 2 tablespoons na madara
• Cokali 2 na garin kwakwa
• 2 qwai
• ½ cokali na yisti

Yanayin shiri:

Duka duka abubuwan da ke cikin mahaɗin har sai an sami cakuda mai kama da juna. Sanya fanke a cikin skillet mara nono wanda aka shafa mai da dusar mai na man zaitun. Yana yin sau ɗaya zuwa biyu.

Ginin gida na gida

Sinadaran:

• Cokali 5 na garin kwakwa
• Yankakken goro na Brazil 5
• 10 yankakken almon
• 5 tablespoons na quinoa flakes
• 5 tablespoons na flaxseed gari

Yanayin shiri:

Haɗa dukkan abubuwan haɗin kuma adana cikin gilashin gilashi a cikin firinji. Ana iya kara wannan granola a cikin abun ciye-ciye tare da 'ya'yan itace, bitamin, ruwan' ya'yan itace da yogurts.

Duba kuma Yadda ake shan man kwakwa dan rage kiba.