Amfanin gyada da yadda ake cinsa

Wadatacce

• 5. Taimakawa wajen rage kiba
• 6. Yana hana tsufa da wuri
• 7. Yana tabbatar da lafiyayyun tsokoki
• 8. Rage haɗarin rashin nakasa a cikin jariri
• 9. Inganta yanayi
• Bayanin abinci
• Yadda ake cin abinci
• 1. girke-girke na salatin kaza da gyada da tumatir
• 2. Light paçoca girke-girke
• 3. Haske girke-girke na gyada mai haske

Gyada danya ne daga gida daya kamar kirji, gyada da gyada, kasancewarsa mai wadataccen kitse, kamar su omega-3, wanda ke taimakawa wajen rage kumburi a jiki da kare zuciya, yana kawo fa'idodi da yawa kamar hana bayyanar cututtukan zuciya cututtuka, atherosclerosis har ma da anemia, ban da inganta yanayi.

Duk da kasancewa mai wadata a cikin mai kuma saboda haka yana da adadin kuzari da yawa, gyada kuma tana da babban furotin, wanda ya sa ta zama tushen lafiya mai ƙarfi. Har ila yau, gyada tana da wadataccen bitamin B da E, kuma suna da sinadarin antioxidant wanda yake taimakawa, misali, wajen hana tsufa da wuri.

Wannan itacen mai yana da kwarjini sosai kuma ana iya amfani dashi a shirye-shiryen abinci iri daban-daban, kamar su salads, kayan zaki, kayan ciye-ciye, sandunan hatsi, waina da cakulan, kasancewa mai sauƙin samu a manyan kantunan, ƙananan shagunan kayan abinci da shagunan abinci.

5. Taimakawa wajen rage kiba

Gyada abinci ne mai kyau don taimakawa tare da kula da nauyi saboda suna da wadataccen zaren da ke taimakawa wajen ƙara jin ƙoshin abinci da rage yunwa.

Bugu da kari, ana daukar gyada a matsayin abinci mai saurin zafi, wato, abincin da ke iya kara karfin metabolism, yana haifar da yawan kashe kuzari a yayin rana, wanda ke kawo sauyin nauyi.

6. Yana hana tsufa da wuri

Gyada tana da wadataccen bitamin E wanda ke aiki azaman antioxidant kuma, don haka, yana taimakawa wajen hanawa da jinkirta tsufa.

Baya ga bitamin E, gyada tana da arziki a cikin omega 3, wanda yake mai kyau mai kiba tare da aiki mai karfi na maganin kumburi, wanda ke hana tsufa da wuri, la’akari da cewa yana aiki a matsayin sabunta kwayar halitta.

San manyan dalilan saurin tsufa da wuri da kuma menene alamun.

7. Yana tabbatar da lafiyayyun tsokoki

Kirki na taimaka wajan kula da lafiyar tsoka, domin suna dauke da sinadarin magnesium, wani muhimmin ma'adinai da ke taimakawa wajen karfafa karfin jijiyoyi, da kuma sinadarin potassium, wanda ke inganta rage jijiyoyin. Saboda haka, ana ba da shawarar kirki ga waɗanda ke yin motsa jiki a kai a kai.

Bugu da kari, gyada kuma tana dauke da bitamin E, wanda ke da alhakin kara karfin tsoka. Har ila yau, kirki ba ta inganta aiki a cikin horo, ta fi son ƙaruwar ƙwayar tsoka ta hanyar motsa jiki da kuma taimakawa wajen dawo da tsoka bayan horo.

8. Rage haɗarin rashin nakasa a cikin jariri

Kirki na iya zama muhimmiyar abokiya a lokacin daukar ciki, domin suna dauke da sinadarin iron wanda ke taimakawa wajen samar da tsarin jijiyar jarirai, wajen habakarsa da ci gabansa. Bugu da kari, iron shima yana taimakawa wajen rage kamuwa da cututtukan da ake yawan samu a ciki, kamar cututtukan fitsari.

Bugu da kari, gyada ma na dauke da sinadarin folic acid, wanda ke da matukar muhimmanci a yayin daukar ciki, domin ita ce ke da alhakin rage matsalar nakasu a kwakwalwar jariri da kashin bayanta. Ara koyo game da folic acid a cikin ciki, abin da ake yi da yadda za a sha shi.

9. Inganta yanayi

Gyada tana taimakawa wajen inganta yanayi da rage damuwa domin tana dauke da sinadarin tryptophan, sinadarin da ke son samar da sinadarin serotonin, wanda aka fi sani da "hormone mai daɗi", kuma yana ƙara jin daɗin rayuwa.

Gyada kuma tana da magnesium wanda ke da muhimmanci wajen rage damuwa da bitamin na B, wadanda ke taimakawa wajen samar da jijiyoyin jiki, kamar su serotonin, wanda ke taimakawa wajen inganta yanayi.

Duba a bidiyon da ke ƙasa sauran abinci waɗanda ke inganta yanayi:

Bayanin abinci

Tebur da ke ƙasa yana nuna bayanan abinci mai gina jiki na 100 g na ɗanyen da gasasshen gyada mara ƙanshi.

Yadda ake cin abinci

Ya kamata a cinye gyada mai kyau sabo, saboda suna da matakan resveratrol, bitamin E da folic acid, kasancewar sun fi talauci a cikin gishiri. Kyakkyawan zaɓi don cinye gyada ita ce yin liƙa, nika gyaɗa a cikin abin haɗawa har sai da kirim. Wata hanyar kuma ita ce sayen danyar gyada a soya ta a gida, a sa ta a matsakaicin tanda na tsawon minti 10. Ga yadda ake hada man gyada a gida.

Kodayake yana da fa'idodi da yawa kuma yana da sauƙin amfani, gyada ya kamata a cinye shi cikin matsakaici, ana bin adadin da aka ba da shawara na adadin da ya dace da tafin hannunka ko kuma babban cokali 1 na man gyada mai tsabta sau 5 a mako.

Mutanen da suke da lahani ga fata mai laushi ya kamata su guji cin gyada a lokacin samartakarsu saboda hakan na haifar da fatarar fata da ƙuraje. Bugu da kari, a wasu mutane gyada na iya haifar da kunci.

Duk da kasancewa babban tushen abinci mai gina jiki da kawo fa'idodi da dama ga lafiyar jiki, kirki ba zai iya haifar da mummunan rashin lafiyan ba, wanda ke haifar da saurin fata, ƙarancin numfashi ko ma halin rashin lafiya, wanda zai iya zama barazanar rai. Sabili da haka, yara kafin shekaru 3 ko tare da tarihin iyali na rashin lafiyan abu bai kamata su cinye kirki ba kafin yin gwajin rashin lafiyar a likitan alerji.

1. girke-girke na salatin kaza da gyada da tumatir

Sinadaran

• 3 tablespoons na gasasshe da fata na kirki ba tare da gishiri ba;
• 1/2 lemun tsami;
• 1/4 kofin (shayi) na balsamic vinegar;
• 1 tablespoon na waken soya miya (waken soya miya);
• 3 tablespoons na mai;
• Guda 2 na nono kaza dafaffe da yankakke;
• 1 zangarniyar letas;
• 2 tumatir da aka yanka a rabin-wata;
• 1 barkono ja a yanka a cikin tube;
• 1 kokwamba a yanka a cikin rabin-watanni;
• Gishiri dandana.
• Black barkono dandana.

Yanayin shiri

Beat da kirki, lemun tsami, vinegar, waken soya, gishiri da barkono a cikin abun narkar da na dakika 20. Oilara man zaitun cokali 2 sai a buga har sai miya ta yi kauri. Adana

A cikin akwati, sanya ƙirjin kajin, ganyen latas, tumatir, barkono da kokwamba. Kisa da gishiri da mai dan dandano, yayyafa da miya sannan kayi kwalliya da gyada. Yi aiki nan da nan.

2. Light paçoca girke-girke

Sinadaran

• 250 g na gyada gasashshiya da mara laushi;
• 100 g na oat bran;
• 2 tablespoons na man shanu;
• Cokali 4 na sukari mai sauƙi ko zaki a cikin garin dafa abincin da kuka zaba;
• 1 tsunkule na gishiri.

Yanayin shiri

Duka dukkan abubuwanda ke cikin injin motsa jiki ko sarrafawa har sai sun yi laushi. Cire da siffar, dunƙule cakuda har sai ya kasance cikin sifar da ake so.

3. Haske girke-girke na gyada mai haske

Sinadaran

• 3 qwai;
• Cup kofin mara nauyi na xylitol;
• ½ kopin gasashen da shayi na gyada;
• 3 tablespoons na ghee man shanu;
• 2 tablespoons na gurasa;
• 2 tablespoons na almond gari;
• 1 tablespoon na yin burodi foda;
• Cokali biyu na koko koko.

Yanayin shiri:

Beat kwai yolks, xylitol da ghee butter har sai kirim. Cire kuma a saka koko, fulawa, gyada, hoda da farar fata. Zuba cikin kwanon rufin mai cirewa kuma gasa a matsakaiciyar tanda na kimanin minti 30. Lokacin da aka yi launin ruwan kasa, cire, buɗe kuma yi hidimarsa.