Menene iri iri na sunflower da kuma yadda ake amfani dashi

Wadatacce

• 1. Yana kiyaye lafiyar jijiyoyin zuciya
• 2. Yana taimakawa magance maƙarƙashiya
• 3. Yana kara karfin tsoka
• 4. Taimakawa tare da tsarin rage nauyi
• 5. Yana taimakawa wajan rage suga
• Bayanin abinci mai gina jiki na iri na sunflower
• Recipes tare da iri na sunflower
• 1. yaji sunflower seed
• 2. Kayan girke-girke na cookie tare da 'ya'yan sunflower
• 3. Granola tare da iri na sunflower

Sunflower iri na da kyau ga hanji, zuciya, fata har ma yana taimakawa wajen sarrafa glucose na jini, saboda yana da ƙoshin lafiya marasa ƙoshin lafiya, sunadarai, zare, bitamin E, selenium, jan ƙarfe, zinc, folate, iron da phytochemicals. Kawai 30 g, kwatankwacin dintsi na tsaba kowace rana, hanya ce mai kyau don haɓaka abincinku gaba ɗaya.

Wadannan tsaba ana iya cinye su cikin sauki a cikin salad din salad ko na salad, a cikin bitamin, a bugu cikin ruwan 'ya'yan itace ko kuma a hada shi da taliya. Bugu da kari, ana samun su da ko ba tare da kwasfa ba, danye ko gasashe da ko ba tare da gishiri ba kuma zaka iya sayan iri na sunflower a cikin manyan kantunan ko shagunan abinci na kiwon lafiya.

Sunflower seed oil wani nau'ine ne na amfani da wannan kwayar, kuma yana dauke da fa'idodi da yawa ga jiki, kamar kare kwayoyin halitta daga tsufa. Ara koyo game da amfanin man sunflower.

Fa'idojin cinye iri na sunflower na iya zama:

1. Yana kiyaye lafiyar jijiyoyin zuciya

Saboda suna da wadatattun kitse masu kyau, wadanda basuda cikakke da kuma wadanda basuda yawa, sunflower tsaba suna taimakawa wajen kare lafiyar zuciya ta hanyar daidaita dukkan matakan cholesterol, da kara yawan cholesterol mai kyau da kuma rage mummunar cholesterol, banda rage matakan triglyceride.

Bugu da kari, babban matakin kwayar halitta, bitamin antioxidant, folic acid da zaruruwa suna inganta wannan tasirin kariya na zuciya da kariya ta kwayoyin halitta, rage hawan jini da daidaita suga.

2. Yana taimakawa magance maƙarƙashiya

Saboda yawan zaren da ke jikin sa, kwayar sunflower na taimakawa wajen yakar maƙarƙashiya. Wannan shi ne saboda, yana rage lokacin wucewar hanji kuma yana ƙaruwa da girman hanji. Tablespoons biyu na sunflower tsaba suna da matsakaita na 2.4 g na fiber.

Dubi ƙarin nasihun ciyarwa don magance maƙarƙashiya.

3. Yana kara karfin tsoka

Saboda suna da babban furotin, iri na sunflower zai iya taimakawa cikin ƙara yawan ƙwayar tsoka. Cokali biyu suna da 5g na furotin, kuma ana iya saka su a cikin abinci na yau da kullun, suna ƙara yawan furotin a cikin abinci.

Duba a nan game da abinci don samun ƙwayar tsoka.

4. Taimakawa tare da tsarin rage nauyi

Hakanan za'a iya amfani da 'ya'yan sunflower don rasa nauyi, saboda yawan zaren. Fibers suna ɗaukar lokaci mai tsayi kafin su narke, rage aikin baƙar ciki, ƙara jin ƙoshin abinci da rage ci.

Koyaya, dole ne a kula saboda iri na sunflower shima yana da kitse mai yawa wanda ke sa shi da darajar kalori mai yawa. Misali, cokali biyu na tsaba na sunflower suna da adadin kuzari 143, saboda haka yana da muhimmanci a cinye wadannan tsaba a cikin tsari. Don ƙarin bayani yana da kyau a shawarci masanin abinci mai gina jiki.

5. Yana taimakawa wajan rage suga

Yin amfani da kwayar sunflower yana taimakawa rage ƙwanan sukari a cikin jini da rage narkewar abinci da shayar da abinci mai ƙwanƙwasa bayan cin abinci, saboda haka yana hana hauhawar jini. Don haka kwayar sunflower na iya zama aboki mai kyau a cikin abincin mutanen da ke fama da ciwon sukari, misali.

Baya ga wannan, kwayar sunflower yana taimakawa cikin tsarin raunin nauyi, yana haifar da raguwar nauyin jiki kuma, saboda haka, yana rage matakan glucose na jini mai sauri kuma yana daidaita matakan insulin na jini. Bincika wasu hanyoyin don rage zafin jini.

Bayanin abinci mai gina jiki na iri na sunflower

Recipes tare da iri na sunflower

Wasu girke-girke don hada da ƙwayar sunflower a cikin abincin sune:

1. yaji sunflower seed

Seedwaron sunflower mai ƙayatarwa shine babban zaɓi don sakawa a cikin miya, zuwa salati na lokacin, don wadatar da risottos ko ma don yin tsarkakakke a matsayin abun ciye-ciye.

Sinadaran:

• Kofin (shayi) na 'ya'yan sunflower (kimanin 50 g)
• 1 teaspoon na ruwa
• ½ cokali na curry
• 1 tsunkule na gishiri
• ½ cokali na man zaitun

Yanayin shiri:

A cikin kwano, hada 'ya'yan sunflower da ruwa, curry da gishiri. Ku kawo gwano a kan wuta mai matsakaici tare da man sannan kuma ku daɗa ƙwaya iri. A motsa kusan minti 4 har sai a gasa. Bada izinin ya huce gaba ɗaya kafin adana a cikin kwalba mai marufi.

2. Kayan girke-girke na cookie tare da 'ya'yan sunflower

Sinadaran:

• 1 zuma kofi
• Cokali 3 na margarine
• 3 tablespoons man shanu
• 1 teaspoon vanilla
• 2/3 na garin alkama
• 2/3 na garin alkama duka
• 1 kofin hatsi na gargajiya
• Rabin karamin yisti
• 1/4 gishiri gishiri
• Rabin kopin 'ya'yan itacen sunflower mara kyau
• Rabin kopin yankakken busassun cherries
• 1 kwai
• Rabin karamin cokali na tsinkar almond

Yanayin shiri:

Heasa tanda zuwa 180ºC. Beat da zuma, margarine, man shanu, vanilla, cirewar almond da kwai a cikin babban kwano. Theara gari, hatsi, yisti da gishiri, yana motsa su sosai. Add sunflower tsaba, cherries da Mix da kyau. Cokali kullu a kan takardar takardar fata a tazarar kusan santimita 6. Gasa na 8 zuwa 10 minti ko har sai zinariya.

3. Granola tare da iri na sunflower

Sinadaran:

• 300 g na hatsi
• 1/2 kofin tsaba na sunflower
• 1/2 kofin dukkan ɗanyen almond (ko yankakku)
• 1/2 kofin 'ya'yan kabewa
• 1/4 kofin zuriya
• 1/4 kopin kwabin flakes (na zabi)
• 1/4 teaspoon ƙasa kirfa
• 1/4 gishiri gishiri
• 1/4 kofin ruwa
• 1/4 kofin man sunflower
• 1/2 kofin zuma
• 2 tablespoons launin ruwan kasa sukari
• 1/2 teaspoon cire vanilla
• 1 kofin busassun 'ya'yan itace (cherries, apricots, kwanakin,' ya'yan ɓaure, zabibi, plums)

Yanayin shiri:

Yi amfani da tanda zuwa digiri 135. Layi takardar yin burodi tare da takardar takarda. A cikin babban kwano hada hatsi, almond, tsaba, kirfa da gishiri. A cikin karamin saucepan a hada ruwa, mai, zuma da kuma kanwa, a ci gaba har sai ya tafasa. Zuba wannan cakuda akan busassun sinadaran sai a gauraya sosai.

Yada kan takardar burodin kuma gasa na kimanin minti 60 ko har sai launin ruwan kasa na zinariya, motsa lokaci-lokaci don launin ruwan kasa daidai. Mafi yawan zinariyar da ake yi da granola, hakan zai kasance mai wahala. Ajiye a cikin akwati ko jakar filastik a cikin firiji. Granola na iya wucewa har tsawon makonni.

Binciki wannan girke-girke mai ban sha'awa da kuma kyakkyawan amfani da kayan ciye-ciye na manya da yara waɗanda ke da ƙwayoyin sunflower: