7 amfanin masara ga lafiyar jiki (tare da girke-girke masu lafiya)

Wadatacce

• 4. Kaza da miyar masara

Masara nau'ikan hatsi ne da ke da amfani iri iri wanda ke da fa'idodi da dama a jiki kamar kare idanunka, saboda yana da wadata a cikin antioxidants lutein da zeaxanthin, da kuma inganta lafiyar hanji, saboda yawan kayan fiber, galibi wanda ba a narkewa.

Ana iya shan wannan hatsin ta hanyoyi daban-daban, kuma za a iya saka shi a cikin salati da miya, ban da amfani da shi wajen yin kek, pies, hominy ko mush, misali.

Sinadaran:

• 2 manyan tumatir (500 g);
• 1 babban avocado;
• 1/2 gwangwani na koren masara kore;
• 1/2 albasa a cikin tube;
• 30 g farin cuku a yanka a cikin cubes.

Ga vinaigrette:

• 2 tablespoons na man zaitun;
• 1 tablespoon na vinegar;
• 2 tablespoons na ruwa;
• 1/2 tablespoon na mustard;
• 1 1/2 teaspoon na gishiri;
• Gwanon barkono.

Yanayin shiri:

A wanke a yanka tumatir din cikin cubes, zai fi dacewa ba tare da iri ba, kuma ayi hakan tare da avocado. Sanya tumatir, albasa, cuku, avocado da masara a cikin akwati. Buga dukkan abubuwanda ke ciki har sai an sami hadin iri daya sannan sai a kara shi a cikin salad.

4. Kaza da miyar masara

Sinadaran:

• 1 / an yanke kaza marar fata
• 2 lita na ruwa;
• Kunnuwa 2 na masara da aka yanka a cikin yanka;
• 1 kopin domewan kabewa;
• 1 kopin karas da aka yanka;
• 1 kofin dankalin turawa;
• 2 sprigs na yankakken coriander;
• 1/4 na barkono mai laushi;
• 1 sprig na chives;
• 1/2 babban albasa da aka yanka a rabi;
• 2 teaspoons na man zaitun;
• 1/2 albasa yankakken cikin murabba'ai da 2 cloves na tafarnuwa tafarnuwa;
• Gishiri da barkono ku dandana.

Yanayin shiri:

Sanya man a cikin babban tukunyar domin nika albasar a murabba'ai da busasshiyar tafarnuwa. Sannan a zuba ruwa, kaza, chives, albasa da aka yanke rabi, barkono, yankakken masara, gishiri da barkono dan dandano.

Ki tafasa har sai masarar da kazar sun yi laushi sannan sai a zuba dukkan kayan lambu a cire barkono da citta. Lokacin da duk abubuwan da ke ciki suka yi laushi, ƙara yankakken coriander. Yana da mahimmanci a hankali cire kumfa wanda yake samuwa a cikin broth.