Fa'idodi 8 na doya da yadda ake cin abinci

Wadatacce

• Amfanin Yam
• Bayanin abinci na Yam
• Yam Recipes
• 1. Yisti mara yalwar abinci da lactose
• 2. Escondidinho Chicken tare da Yam
• 3. Yam Danoninho

Yam, wanda aka fi sani da yam a wasu yankuna na Brazil, tuber ne mai wadataccen ƙananan ƙwayoyin carbohydrates, kasancewa babban zaɓi don ba da kuzari yayin motsa jiki da kuma taimakawa tare da rage nauyi.

Bugu da kari, saboda baya daga matakan suga a cikin jini, shima masu ciwon suga zasu iya amfani dashi. Koyaya, dole ne a kula kada a cika abin da aka cinye, saboda doya mai yawa na iya sanya nauyi.

Amfanin Yam

Saboda yana da wadataccen fiber, furotin, bitamin C da bitamin B, yam na da fa'idodin kiwon lafiya da yawa, manyan sune:

1. Fadan maƙarƙashiya, saboda yana da arziki a cikin zaruruwa;
2. Taimaka don rasa nauyisaboda yana kara jin dadi da kuma jinkirta farkon yunwa;
3. Taimako ga sarrafa sukarin jini, saboda yawan kayan fiber;
4. Bada kuzari da samun karfin tsokasaboda, kamar dankalin turawa, dawa suna da wadataccen carbohydrates wadanda ke kula da samar da makamashi don horo;
5. Rage alamun cututtukan jinin al’ada da na PMS, don dauke da diosgenin, wani sinadari da ke taimakawa wajen kula da kwayoyin halittar mace;
6. Taimako ga sarrafa cholesterol da hawan jini, saboda yana da wadata a cikin zare kuma saboda kasancewar phytosterol diosgenin;
7. Hana cututtukan zuciya da jijiyoyin jini, kamar yadda yake taimakawa wajen sarrafa matsi da ƙananan cholesterol;
8. Saukaka narkewa, rage maƙarƙashiya da taimakawa kawar da gubobi daga jiki, kuma ana iya amfani dashi ta hanyar elixir. Gano yadda ake amfani dashi anan.

Don haka, doya tana da abubuwa kama da na dankalin turawa, kuma don cin fa'idodinta, ya kamata ku sha wannan tuber a kai a kai, kuna fifita shirye-shiryen dafaffe da kuma guje wa soyayyen dawa. Duba kuma menene amfanin dankali mai zaki.

Bayanin abinci na Yam

Tebur mai zuwa yana ba da bayanai na ƙoshin lafiya na 100 g na ɗanyen danye ko dafaffun.

Yams ana iya cin sa dafaffun yankakken yankakken, da kuma dankalin turawa, ko kuma ayi amfani da shi a cikin shirye-shirye kamar su kek, pies da purees.

Yam Recipes

Mai zuwa wasu lafiyayyun girke-girken yam 3 ne waɗanda za a iya amfani da su don rage kiba da ba da kuzarin motsa jiki.

1. Yisti mara yalwar abinci da lactose

Wannan kek ɗin zaɓi ne mai kyau don amfani dashi a cikin kayan ciye-ciye, kuma mutanen da ke da haƙuri da rashin lafiyan cin abinci suna iya cinye su. Gano wane irin abinci ne yake kunshe da alkama.

Sinadaran:

• 400 g na yam, kwasfa da yankakken
• 4 qwai
• 1/2 kofin shayi mai
• 1 kofin shayi mai shayi
• 2 kofin na shayin garin shinkafa, zai fi kyau duka
• 1 col. na yin burodin miyan foda
• 3 col. miyar cakulan miyan

Yanayin shiri:

A cikin injin markade, a daka doya, kwai, mai da sukari sosai. A cikin kwano, saka sauran kayan abincin kuma a hankali ku ƙara cakuda mai haɗuwa, kuna motsawa sosai tare da taimakon babban cokali. Zuba batter ɗin a cikin kwanon ruɓaɓɓen man shafawa kuma gasa a matsakaiciyar tanda na kimanin minti 35-40.

2. Escondidinho Chicken tare da Yam

Ana iya amfani da wannan maboyar don abincin rana ko abincin dare, ban da yin aiki azaman kyakkyawan aikin motsa jiki.

Sinadaran:

• 750 g na yam
• 0.5 kiwo naman sa
• 1 albasa ja
• 3 tafarnuwa
• 1 tumatir
• 2 tablespoons na man zaitun
• 2 tablespoons na grated parmesan cuku
• Kayan yaji (gishiri da barkono)

Yanayin shiri:

Cook da yam a ruwa har sai yayi laushi sosai. Daga nan sai a gauraya domin sanya shi mai kyau, a sa man zaitun da gishiri, a gauraya su sosai. Gasa da kuma dafa kajin, dafa da yankakken. A cikin gilashin gilashin da aka shafa mai, sanya Layer ta amfani da rabin naman dafaffun dahuwa. Ana ajiye dafafaffen kazar a kai sannan a rufe shi da wani abun na yam. A saman, ƙara cuku da kuma dafa a digiri 200 na kimanin minti 25.

3. Yam Danoninho

Wannan kyakkyawan zaɓi ne ga yogurt na masana'antu, kasancewa zaɓi mafi koshin lafiya ga yara, amma tare da ɗanɗano mai yawa.

Sinadaran:

• 300 g na yam sun dahu da ruwa kawai
• 1 kwalin strawberry
• 1 kopin ruwan apple (na halitta ko na masana'antu)

Yanayin shiri:

Cook da dawa sannan a zubar da ruwan dafa abinci. Bayan haka sai a kawo yankakken strawberries ɗin a tafasa tare da ruwan apple, saboda wannan zai ɗanɗana fruita fruitan itacen. Bayan dafa strawberries, doke komai a cikin blender, kuma idan ya cancanta ƙara ruwa kaɗan. Yawan shan ruwan da zaki saka a ciki, yawan ruwa yake samu.

Sanya cikin ƙananan kwantena don daskarewa a cikin firiji, na kimanin awa 1.

Baya ga strawberries, zaku iya amfani da wasu fruitsa fruitsan itace kamar su mangoro, fruita fruitan sha'awa ko jan fruitsa fruitsan itace, misali.

Duba kuma yadda ake shirya miyar yama don lalata kayan.