Koyi dalilin da yasa shinkafa ta kasance wani ɓangare na daidaitaccen abinci

Wadatacce

• Amfanin shinkafar ruwan kasa
• Bayanin abinci na shinkafa
• Girke girken shinkafa mai haske
• Girke-girke mai wadataccen shinkafa tare da kayan lambu
• Girke-girke Gwanin Shinkafa Mai Sauri

Shinkafa tana da wadatar carbohydrates wadanda babban amfaninsu ga lafiya shine samar da makamashi wanda za'a iya kashe shi da sauri, amma kuma yana da amino acid, bitamin da kuma ma'adanai masu mahimmanci ga jiki.

Furotin shinkafa idan aka hada shi da legumes kamar su wake, wake, wake, wake da wake, suna ba da cikakkun sunadarai ga jiki waɗanda ke da mahimmanci don gina ƙwayoyin jiki, sannan kuma yana taimakawa haɓaka rigakafi da kula da ƙwayoyin halitta.

Farar shinkafa ko gyararriyar shinkafa ita ce wacce aka fi amfani da ita a cikin Brazil amma ita ce ke da ƙarancin bitamin kuma wannan shine dalilin da ya sa yana da mahimmanci a sha kayan lambu da kayan lambu a cikin abinci ɗaya don haɓaka ƙimar abincinsa, tunda yawancin bitamin suna cikin kwabin shinkafar da ake cirewa yayin aikin bilicin.

Amfanin shinkafar ruwan kasa

Amfanin shinkafar ruwan kasa tana da nasaba da raguwar bayyanar cututtuka kamar su kansar, ciwon suga, cututtukan zuciya da kiba.

Ruwan shinkafa suna da abubuwan gina jiki da yawa, ma'adanai da ɗan ƙarancin carbohydrates fiye da fari ko goge shinkafa da ke rasa abubuwan gina jiki a cikin aikinta. Don haka, shinkafar launin ruwan kasa tana da bitamin na B, ma'adanai irin su tutiya, selenium, jan ƙarfe da kuma manganese da kuma magungunan jiki tare da aikin antioxidant.

Bayanin abinci na shinkafa

Amfani da shinkafar ruwan kasa tana da amfani ga jiki fiye da quinoa da amaranth, abincin da aka fi sani da fa'idodin lafiyarsu. Wannan ya faru ne saboda oryzanol, jerin abubuwan da ke cikin shinkafar ruwan kasa wanda babu wani abinci kuma yana da alaƙa da rigakafi da kula da cututtukan zuciya da jijiyoyin jini.

Girke girken shinkafa mai haske

Wannan girkin yana da dadi kuma mai matukar sauki ne ayi.

Sinadaran

• Kofuna 2 na wankakken da shinkafar ruwan kasa
• 1 grated albasa
• 5 nikakken tafarnuwa
• 1 bay ganye
• 1/2 barkono yankakken cikin kananan guda
• Gilashin ruwa 4
• gishiri dandana

Yanayin shiri

Sauté tafarnuwa da albasa a cikin kwanon rufi sannan sanya su a cikin murhun tanda. Bayan haka sai a sanya sauran kayan hadin a akushi sannan a gasu na kimanin mintuna 20, a tabbatar shinkafar ta dahu sosai a karshen. Idan ya zama dole sai a kara ruwan tafasa kadan a barshi a murhu har sai ya bushe.

Don bambanta dandano za ku iya ƙara yanka na tumatir, wasu ganyen basil da ɗan cuku a saman, a ƙarshen dafa abinci.

Girke-girke mai wadataccen shinkafa tare da kayan lambu

Sinadaran:

• 100 g na shinkafar daji
• 100 g na shinkafa a sarari
• 75 g almond
• 1 zucchini
• 2 stalks na seleri
• 1 barkono mai kararrawa
• 600 ml na ruwa
• 8 okra ko bishiyar asparagus
• 1/2 gwangwani na koren masara
• 1 albasa
• Man zaitun cokali 2

Don yaji: chilli 1, barkono barkono 1, cokali 1 na coriander, cokali 2 na soya miya, cokali 2 na yankakken faski da gishiri dan dandano

Yanayin shiri

Sauté albasa a cikin man zaitun har sai ya yi zinare sannan sai a ƙara shinkafar, a juya na 'yan mintoci kaɗan. Sannan a zuba ruwa, kayan lambu da kuma almond. Sannan a sanya kayan kamshi amma a bar cilantro da faski a saka a karshen, lokacin da shinkafar ta kusa bushewa.

Don hana shinkafar ta zama mai laushi, koyaushe ya kamata ku rage wuta sosai kuma kada ku motsa bayan ƙara kayan lambu a cikin kwanon rufi.

Girke-girke Gwanin Shinkafa Mai Sauri

Sinadaran:

• 1/2 kofin shayi madara
• 1 kwai
• 1 kofin alkama na alkama
• 2 tablespoons na grated Parmesan cuku
• 1 tablespoon yin burodi foda
• 2 kofuna waɗanda aka dafa da shayi shinkafa
• Gishiri, tafarnuwa da barkono baƙi don ɗanɗano
• 2 tablespoons yankakken faski
• Frying mai

Yanayin shiri:

Ki doke madara, kwai, gari, garin kanwa, garin yin burodi, shinkafa, gishiri, tafarnuwa da barkono a cikin injin markade, har sai an samu daidaituwar taro. Zuba a cikin kwano da ƙara yankakken faski, haɗuwa sosai tare da cokali. Don soya, sanya cokali na kullu a cikin mai mai zafi, kuma bar shi launin ruwan kasa. Lokacin cire kuki, bar shi ya huce akan tawul din takarda don cire mai mai yawa.

Gwada gwada waɗannan girke-girke tare da gishirin ganye da aka koyar a cikin bidiyo mai zuwa: