Amfanin lafiya na purplea purplean inabi da kore (inabi masu lafiya)

Wadatacce

• Inabi mai Tsada
• 3. Turkiyya tare da inabi a cikin miya mai lemu

Inabin itaciya itace richa fruitan itace masu wadataccen antioxidants, waɗanda akasari ana samun su cikin bawo, ganye da seedsa seedsan shi, yana ba da fa'idodi da dama ga lafiya, kamar rigakafin cutar kansa, rage kasala ga tsoka da ingantaccen aikin hanji. Kowane nau'in innabi yana da takamaiman kaddarorin, kuma ana iya samun fa'idodi da yawa a yayin da aka cinye inabi kore da purple.

Duk wadannan fa'idodin suna da nasaba ne da cewa inabi, musamman masu shunayya, suna da wadataccen tannins, resveratrol, anthocyanins, flavonoids, catechins da sauran mahaukatan da ke samar da kaddarorinsu. Wannan 'ya'yan itace za'a iya cinye su ta hanyoyi daban-daban, kamar su zaƙi, jellies, waina, puddings kuma, galibi, don ƙera giya.

Inabi mai Tsada

Sinadaran

• 300 g na purple ko kore inabi, zai fi dacewa iri-iri;
• 150 mL na ruwa;
• 1 lemon tsami (na tilas).

Yanayin shiri

Wanke ruwan inabin da ruwan dumi, cire tsaba (idan suna da su) sai a sanya su a cikin injin markade. A hankali a kara ruwa da lemun tsami, idan ana so.

Wata hanyar da za a shirya ruwan, wanda ke ɗaukar ƙaramin aiki, yana da fa'idodi da yawa saboda yana ba da tabbaci ga yawan resveratrol, shi ne matse inabin a cikin colander kuma raba ruwan. Bayan haka, dafa 'ya'yan inabin da aka matse akan matsakaicin wuta tare da fata na kimanin minti 10 zuwa 15 sannan a sake wucewa a cikin colander. Bada izinin sanyaya sannan sai a sha.

Da yake ya fi mayar da hankali, yana da kyau a tsarma ruwan inabi a cikin ruwa kaɗan, saboda ta wannan hanyar yana yiwuwa a rage adadin sukari a cikin ‘ya’yan itacen, tunda yawan abin na iya haifar da kiba da ciwon suga da ba a kula da shi.

3. Turkiyya tare da inabi a cikin miya mai lemu

Sinadaran

• 400 g na nono turkey;
• 1/2 matsakaici albasa;
• 2 tafarnuwa;
• 1 bay ganye;
• 2 tablespoons na faski;
• 1 tablespoon na chives;
• 1 kofin (200 ml) na ruwan lemun tsami na halitta;
• 1/2 kofin kayan lambu;
• 18 inabi matsakaiciya masu shunayya (200 g).
• Orange zest.

Yanayin shiri

Yi kwalliyar turkey da tafarnuwa, albasa, ganyen bawon, faski, chives da gishiri. Sanya nonon turkey a kan tire da man zaitun, rufe shi da takin aluminium sannan a sanya a cikin tanda. Don shirya miya, dole ne ku dafa ruwan lemu tare da kayan lambu har sai an rage shi da rabi. Sa'an nan kuma ƙara zest orange da inabi a yanka a cikin rabi. Lokacin da naman ya shirya, sanya shi a kan faranti kuma ƙara miya mai lemu.