Fa'idodi 8 na kajin da yadda ake cin (tare da girke-girke)

Wadatacce

• Bayanin abinci
• Yadda ake cin abinci
• 1. Girkin Humus
• 2. Salatin Chickpea
• 3. Miyan kaji

Chickpeas legume ne daga rukuni ɗaya kamar wake, waken soya da kuma peas kuma kyakkyawan madogara ce ta alli, ƙarfe, furotin, zare da tryptophan.

Saboda yana da gina jiki sosai, yawan amfani da ƙananan abinci, tare da daidaitaccen abinci zai iya samar da fa'idodi da yawa ga lafiyar, hana ɓarkewar cututtuka na yau da kullun, kamar su ciwon sukari da kansar.

Chickpeas na iya samun fa'idodin lafiya da yawa, kamar su:

1. Yana taimaka rage yawan shan cholesterol a cikin hanji, tunda yana da wadata a cikin antioxidants, saponins da zaren narkewa, gujewa haɗarin cututtukan zuciya da jijiyoyin jini;
2. Yana ƙarfafa tsarin rigakafi, saboda tana da bitamin E da bitamin A, ban da wadataccen zinc, wadannan abubuwan gina jiki suna da mahimmanci don kara garkuwar jiki;
3. Yana taimaka kula da lafiyar tsoka, don kasancewa mai wadata a cikin sunadarai, ana daukarta a matsayin kyakkyawan zabi ga wadanda basa cin sunadaran asalin dabbobi, tunda tana da babban bangare na muhimman amino acid ga kwayoyin;
4. Taimaka yaki bakin ciki, don dauke da tryptophan, amino acid wanda ke karfafa samar da homonin lafiya, da kuma zinc, wani ma'adanai wanda yawanci ana samun shi da mafi karanci yayin wannan yanayin;
5. Inganta wucewar hanji, tun da yana da wadata a cikin zare, wanda ya fi dacewa da ƙaruwar ƙwarjin katako da hanji, inganta maƙarƙashiya;
6. Yana taimakawa wajen daidaita sukarin jini, kamar yadda yake bayar da zaruruwa da sunadaran da ke taimakawa wajen kiyaye glucose na jini;
7. Yana taimaka hana anemia, kamar yadda yake da wadataccen ƙarfe da folic acid, yana mai da shi kyakkyawan zaɓi ga mata masu juna biyu.
8. Kula da kasusuwa da hakora masu kyau, saboda tana da alli, phosphorus da magnesium, waxanda suke da mahimmin abu na gina jiki don hana cututtuka irin su osteoporosis da osteopenia.

Chickpeas kuma na iya taimaka wa asarar nauyi, saboda yana ƙaruwa da jin ƙoshi saboda ƙwayoyin sa da furotin.

Kari akan hakan, hakan na iya taimakawa wajen hana wasu nau'ikan cutar kansa, saboda yana dauke da sinadarin saponins, wadanda suke da aikin cytotoxic, yana kara karfin garkuwar jiki da lalata kwayoyin cuta, da kuma wasu sinadarai masu guba, tare da hana lalacewar da masu kwayar cutar ke haifarwa.

Bayanin abinci

Tebur mai zuwa yana dauke da bayanan abinci mai gina jiki na 100 g na dafaffiyar kaza:

Yana da mahimmanci a faɗi cewa don samun duk fa'idodin da aka ambata a sama, dole ne a haɗa kaji a cikin ƙoshin lafiya da daidaitaccen abinci. Abubuwan da aka ba da shawarar a cikin abinci shine kofi ɗaya na rabin kajin, musamman ga mutanen da suke son yin ƙiba ko suke cikin abinci don rasa nauyi.

Yadda ake cin abinci

Don cinye kaji, ana ba da shawarar a jiƙa na kimanin awanni 8 zuwa 12, wannan yana taimakawa shayar da hatsi kuma ya zama mai laushi, yana ɗaukar ɗan lokaci kaɗan don dafa shi. Kuna iya ƙara teaspoon 1 na soda na soda don taimakawa cikin aikin.

Bayan lokacin da kajin ya kasance a cikin ruwa, zaka iya shirya miya tare da kayan marmarin da kake so sannan ka hada da kazar sannan ka kara ruwa ninki biyu. Sannan a dafa akan wuta mai zafi har sai tafasa sa'annan a rage zuwa matsakaita wuta, dafa shi kamar minti 45 ko kuma har sai sun zama laushi sosai.

Za a iya amfani da kaji a cikin miya, stews, salads, a maimakon nama a cikin kayan lambu ko kuma a cikin hanyar humus, wanda shine ɗanɗano na lokacin wannan kayan lambu.

1. Girkin Humus

Sinadaran:

• 1 karamin gwangwani na kaza dafaffe;
• 1/2 kopin sesame manna;
• 1 lemun tsami;
• 2 tafarnuwa tafarnuwa
• 1 tablespoon na man zaitun;
• 1 gishiri kaɗan da barkono;
• Yankakken faski.

Yanayin shiri:

Lambatu da ruwa daga dafaffiyar kajin da kurkura da ruwa. Ki markada hatsi har sai ya zama manna sai a hada sauran kayan hadin (a cire faskin da man zaitun) a daka shi a markadasu har sai ya sami yadda ake so na manna (idan yayi kauri sosai, a sa ruwa kadan). Theara faski kuma a ɗora da man zaitun kafin a yi hidimar.

2. Salatin Chickpea

Sinadaran:

• 250 g na kaza;
• Zaɓaɓɓen zaitun;
• 1 kokwamba da aka yanka;
• ¼ yankakken albasa;
• 2 tumatir tumatir;
• 1 karas grated;
• Gishiri, oregano, barkono, ruwan tsami da man zaitun ku dandana don dandano.

Yanayin shiri:

Mix dukkan sinadaran da lokacin kamar yadda ake so.

3. Miyan kaji

Sinadaran:

• 500 g na dafaffiyar kaza;
• 1/2 barkono kararrawa;
• 1 albasa na tafarnuwa;
• 1 matsakaici albasa;
• 1 sprig na yankakken coriander;
• Dankali da karas da aka yanka a cikin cubes;
• Gwanon gishiri da barkono dan dandano;
• 1 tablespoon na man zaitun;
• 1 lita na ruwa.

Yanayin shiri:

Yanke garin tafarnuwa, barkono da albasa sai a soya a cikin man zaitun. Sannan a zuba ruwa, dankalin, karas da kaji a dafa a wuta mai zafi har sai dankalin da karas sun yi laushi. Bayan haka sai a zuba gishiri da barkono a dandana sannan a zuba yankakken garin kwadon.