Kwanan wata: menene su, fa'idodi da girke-girke

Wadatacce

• Menene fa'idodi
• Bayanin abinci
• Kwanan watan girke-girke
• Brigadeiro tare da Kwanan wata
• Kwanan Gurasa

Dabino 'ya'yan itace ne da aka samo daga itacen dabino, wanda za'a iya sayan su a babban kanti ta yadda yake bushewa kuma za'a iya amfani da shi don maye gurbin sukari a girke-girke, don shirya kek da kukis, misali. Bugu da kari, wannan 'ya'yan itacen shine kyakkyawan tushen antioxidants, bitamin B da ma'adanai irin su potassium, jan ƙarfe, ƙarfe, magnesium da alli.

Bishiyar dabino tana da adadin kuzari fiye da sabbin dabino, saboda cire ruwa daga cikin fruita fruitan yana sanya ƙwazo ya zama mai nutsuwa. Sabili da haka, yana da mahimmanci rage matsakaiciya kuma kar ya wuce dabino 3 a rana, musamman masu fama da ciwon sukari waɗanda ke son rage kiba.

Menene fa'idodi

Kwanan yana da fa'idodi masu zuwa:

• Yana bayar da gudummawa ga aikin hanji mai kyau, saboda kasancewa mai wadatar cikin zare, yana taimakawa yaƙar maƙarƙashiya;
• Yana taimaka wajan daidaita suga, saboda sinadarin zarensa, wanda yake hana zafin jini mai yawa a cikin jini. Kwanan da aka bushe za a iya cinye shi matsakaici ta masu ciwon suga, saboda yana da matsakaicin matsakaiciyar glycemic, ma’ana, yana kara yawan suga a cikin jiki;
• Yana ba da kuzari don horo, saboda abubuwan da ke cikin carbohydrate;
• Yana inganta ci gaban tsoka, saboda yana da wadataccen sinadarin potassium da magnesium, waxanda suke da mahimmin ma'adanai don rage jijiyoyin jiki;
• Yana taimaka wajan karfafa garkuwar jiki da kuma kiyaye cututtuka, kasancewar tana dauke da sinadarin zinc, bitamin B da antioxidants, wadanda ke taimakawa wajen kara garkuwar jiki;
• Yana taimaka hana anemia saboda baƙin ƙarfe;
• Taimaka don shakatawa da rage tashin hankali, saboda yana da wadataccen magnesium;
• Yana ba da gudummawa don rage haɗarin cututtukan cututtukan neurodegenerative, kamar cutar Alzheimer, kuma yana taimakawa inganta ƙwaƙwalwar ajiya da ƙwarewar fahimi, godiya ga flavonoids da tutiya;
• Yana ba da gudummawa ga lafiyar gani, saboda yana ɗauke da bitamin A, yana guje wa haɗarin kamuwa da cututtukan ido, irin su lalatawar macular, misali;

Bugu da kari, carotenoids, flavonoids da phenolic acid, suna taimakawa inganta lafiyar zuciya da rage barazanar kamuwa da wasu nau'ikan cutar kansa, saboda suna taimakawa wajen rage kumburi a jiki.

Wasu karatuttukan kimiyya kuma sun nuna cewa shan dabino a makwannin da suka gabata na daukar ciki na iya taimakawa wajen rage lokacin aiki da rage bukatar amfani da sinadarin oxytocin don hanzarta aikin. Har yanzu ba a san takamaiman wane irin tsari wannan ke faruwa ba, duk da haka, abin da aka ba da shawarar shi ne amfani da kwanuka 4 a rana, daga makon 37 na ciki.

Bayanin abinci

Tebur mai zuwa yana ba da bayanan abinci mai gina jiki don 100 g na kwanakin dabino:

Kwanan wata ana siyarda busassun rami da rami, domin yana sauwaka musu kiyayewa. Kowane busasshiyar busasshiyar 'ya'yan itace tana da nauyin 24 g.

Saboda abubuwan da ke cikin carbohydrate, ya kamata mutanen da ke fama da ciwon sukari su cinye shi da hankali kuma bisa ga shawarar likita ko masaniyar abinci.

Kwanan watan girke-girke

Za a iya amfani da jelly na kwanan wata don dandano girke-girke ko a matsayin wainar da ake toyawa da ciko don kayan zaki, ban da amfani da kayan zaki ko kuma a dunƙule.

Sinadaran

• 10 kwanuka;
• ruwan ma'adinai.

Yanayin shiri

Enoughara isasshen ruwan ma'adinai don rufe dabinon a cikin ƙaramin akwati. A barshi ya zauna kamar na awa 1, a tsame ruwan a ajiye, sannan a daka dabino a cikin abun. A hankali, ƙara ruwa a cikin miya har sai jelly ya kasance creamy kuma a cikin daidaito da ake so. Ajiye a cikin akwati mai tsabta a cikin firiji.

Brigadeiro tare da Kwanan wata

Wannan brigadeiro babban zaɓi ne don hidimar a bukukuwa ko a matsayin kayan zaki, mai wadataccen ƙwayoyi masu ƙoshin lafiya, yana zuwa daga kirjin kirji da kwakwa.

Sinadaran

• 200 g na kwanakin dabino;
• 100 g na kwayoyi na Brazil;
• 100 g na cashew kwayoyi;
• ¼ kofin shayi na kwakwa wanda ba shi da sukari;
• ½ kopin ɗanyen koko koko;
• 1 tsunkule na gishiri;
• Cokali 1 na man kwakwa.

Yanayin shiri

Waterara ruwan da aka tace a cikin kwanakin har sai an rufe shi kuma bari ya tsaya na tsawan awa 1. Duka duka kayan hadin a cikin abun gaurayawa har sai ya samar da wani abu mai kama da juna (idan ya zama dole, yi amfani da ruwa kadan daga kwanon dabinon ya doke). Cire da fasalin kwallayen don samar da zaƙi a cikin girman da ake buƙata, da ikon kunsa su a cikin mayuka kamar su ridi, koko, kirfa, kwakwa ko kuma gutsurar kirji, misali.

Kwanan Gurasa

Sinadaran

• 1 gilashin ruwa;
• 1 kofin kwanakin dabino;
• 1 c. na sodium bicarbonate miya;
• 2 c. miyan man shanu;
• 1 kofin da rabi na dukan alkama ko oat gari;
• 1 c. yisti miya;
• Rabin gilashin inabi;
• 1 kwai;
• Rabin gilashin ruwan zafi.

Yanayin shiri

Saka gilashin ruwa 1 a tafasa da zaran ya tafasa, sai a saka dabino, soda da butter. Ki jajjaga kan wuta kadan na kimanin minti 20, har sai kwanakin sun yi laushi. Tare da cokali mai yatsa, dafa dabinon har sai sun samar da wani irin na puree, sannan a barshi ya huce. A cikin wani kwano, hada garin, yisti da zabib. Da zarar kwanukan sun huce, sai a zuba kwan da aka daka da rabin gilashin ruwan zafi. Bayan haka sai a hada fasto biyun a zuba a kaskon mai. Sanya a cikin tanda mai zafi a 200ºC na kimanin minti 45-60.