5 fa'idodi masu ban sha'awa na alayyafo da tebur mai gina jiki

Wadatacce

• Bayanin abinci
• Ruwan alayyafo tare da apple da ginger
• Kayan Alayyafo na Alayyafo

Alayyafu kayan lambu ne wanda ke da fa’ida ga lafiya kamar hana anemia da ciwon daji na hanji, saboda yana da wadatar folic acid da antioxidants.

Wannan kayan lambu ana iya cinye shi a cikin ɗanyen ko waɗanda aka dafa da salati, a cikin miya, daɗawa da ruwan 'ya'yan itace na halitta, kasancewa zaɓi mai sauƙi da arha don wadatar da abinci tare da bitamin, ma'adanai da zare.

Don haka, gami da alayyafo a cikin abincinku yana da fa'idodi masu zuwa:

1. Hana hangen nesa tare da tsufa, saboda yana da wadata a cikin lutein na antioxidant;
2. Hana kansar kansa, saboda ya ƙunshi lutein;
3. Hana anemia, kamar yadda yake da wadataccen folic acid da baƙin ƙarfe;
4. Kare fata daga saurin tsufa, kamar yadda yake da wadataccen bitamin A, C da E;
5. Taimaka don rasa nauyi, don ƙarancin adadin kuzari

Don samun waɗannan fa'idodin, yakamata ku sha kusan 90g na alayyafo sau 5 a mako, wanda yayi daidai da kusan cokali 3.5 na wannan dafaffun kayan lambun.

Bayanin abinci

Tebur mai zuwa yana nuna bayanan abinci mai gina jiki daidai da 100 g na ɗanyen da alayyafo sautéed.

Manufa ita ce cin alayyafo a cikin babban abincin, saboda yawan shan lutein na antioxidant yana ƙaruwa tare da mai na abincin, yawanci ana samun shi a cikin nama da mai na shirin.

Bugu da kari, don kara shakar alayyahu, ya kamata ku ci 'ya'yan itacen citrus a cikin kayan zaki na abinci, kamar su lemu, tangerine, abarba ko kiwi, misali.

Ruwan alayyafo tare da apple da ginger

Wannan ruwan 'ya'yan itace yana da sauƙin yi kuma shine babban zaɓi don hanawa da yaƙi da rashin ƙarancin ƙarfe.

Sinadaran:

• Ruwan 'ya'yan lemun tsami
• 1 karamin apple
• 1 karamin tablespoon na flaxseed
• 1 kofin alayyafo
• 1 cokali na grated ginger
• 1 cokali na zuma
• 200 ml na ruwa

Yanayin shiri:

Duka duka kayan hadin a cikin markade har sai alayyahu ya dahu sosai kuma yayi sanyi. Duba karin girke-girke na ruwan 'ya'yan itace don rasa nauyi.

Kayan Alayyafo na Alayyafo

Sinadaran:

• 3 qwai
• 3/4 kofin mai
• 1 kofin madara mara kyau
• Cokali 2 na garin foda
• 1 kopin garin alkama duka
• 1/2 kofin dukkan naman gari
• 1 teaspoon gishiri
• 1 albasa da tafarnuwa
• 3 tablespoons na grated cuku
• Bunƙun 2 na yankakken alayyafo, saitéed da tafarnuwa, albasa da man zaitun
• ½ kopin mozzarella cuku cikin guda

Yanayin shiri:

Don yin kullu, doke ƙwai, mai, tafarnuwa, madara, grated cuku da gishiri a cikin mahaɗin. Sannan a kara nikakken garin da aka tace a hankali sannan a buga har sai ya yi laushi. A ƙarshe ƙara yin burodin foda.

Sauté alayyahu da tafarnuwa, albasa da man zaitun, sannan kuma za a iya ƙara wasu abubuwan a cikin goto, kamar tumatir, masara da kuma peas. A cikin wannan kwanon ruɓaɓɓen, ƙara yankakken cuku mozzarella da biredin ƙullin, ku haɗa komai har sai ya yi laushi.

Don haɗuwa, man shafawa mai siffar rectangular kuma zub da cakuda daga kwanon rufi, ajiye grames parmesan a saman, idan ana so. Sanya a cikin tanda mai zafi a 200 ° C na mintina 45 zuwa 50, ko kuma har sai an dafa kullu.

Duba sauran abinci masu wadataccen ƙarfe.