Rapadura ya fi sukari kyau

Wadatacce

• Amfanin Rapadura
• Abincin Abinci
• Rapadura yayin horo yana ba da ƙarin kuzari

Rapadura shine mai daɗin da aka yi daga ruwan 'ya'yan itace mai ɗauke da sukari kuma, ba kamar farin sukari ba, yana da wadataccen abinci irin su calcium, magnesium, iron da potassium.

Aduraaramin rapadura mai 30 g yana da kusan 111 Kcal, kuma manufa ita ce a cinye wannan adadin kawai a kowace rana don kada a ɗora nauyi. Kyakkyawan shawara ita ce cin rapadura kai tsaye bayan babban abinci kamar abincin rana, inda yawanci kuke cin salatin a cikin babban abincin, wanda ke taimakawa wajen rage samar da mai wanda mai raɗaɗin mai zaki zai iya kawowa.

Amfanin Rapadura

Saboda abubuwan bitamin da na ma'adanai, matsakaicin amfani na rapadura yana kawo fa'idodi kamar:

1. Ba da ƙari makamashi don horo, don wadataccen calories;
2. Hana anemia, saboda yana dauke da sinadarin iron da B;
3. Inganta aikin tsarin juyayi saboda kasancewar bitamin na B;
4. Tsayar da ciwo da osteoporosis, domin tana dauke da sinadarin calcium da phosphorus.

Rapadura wanda ya kara abinci mai gina jiki kamar goro, kwakwa da gyada na kawo karin fa'idodi ga lafiya, amma yana da mahimmanci a tuna cewa amfani da shi ya kamata a yi shi kawai a cikin wasu adadi kaɗan a kowace rana, musamman a cikin wasan motsa jiki na gaba ko bayan motsa jiki, ko a matsayin makamashi na halitta. daga dogon motsa jiki, tsawan sama da awa 1. Duba ƙarin game da sugars na zahiri da mai zaƙi, kuma ku san wanne za ku zaba.

Abincin Abinci

Tebur mai zuwa yana nuna kayan abinci mai gina jiki don 100 g na rapadura da farin sukari, don kwatanta abubuwan gina jiki na kowannensu:

Yana da mahimmanci a tuna cewa, duk da kasancewa cikin koshin lafiya, rapadura bai kamata a cinye shi da yawa ba, saboda yana iya ƙara haɗarin matsaloli kamar ƙimar nauyi, triglycerides, high cholesterol da glycemia. Hakanan bai kamata mutane masu ciwon sukari, yawan kwalastara da cutar koda su sha shi ba.

Rapadura yayin horo yana ba da ƙarin kuzari

Ana iya amfani da Rapadura azaman tushen saurin kuzari da abinci mai gina jiki a cikin dogon horo na horo tare da yawan lalacewa da lalacewa, kamar a yayin tsere mai nisa, yin kwalliya, wasan tsere da yaƙi da wasanni. Saboda yana da babban glycemic index, makamashin sukari daga rapadura yana saurin saurin jiki, wanda zai baka damar ci gaba da aikin horonka ba tare da jin nauyi ba.

Sabili da haka, a cikin horo wanda ya wuce fiye da awa 1, zaka iya cinye 25 zuwa 30 g na rapadura don sake cika makamashi da ma'adinai, waɗanda suka ɓace cikin gumi. Baya ga rapadura, ana iya amfani da ruwan 'ya'yan rake a matsayin dabara don shayarwa da kuma cika makamashi cikin sauri. Duba ƙarin nasihu akan abin da za'a ci a cikin wasan motsa jiki da kuma motsa jiki.

Duba bidiyo mai zuwa ka ga yadda ake yin abin sha na makamashi a gida don inganta aikinku: