Eggplant: Manyan fa'idodi 6, yadda ake cinyewa da lafiyayyun girke-girke

Wadatacce

• Bayanin abinci mai gina jiki na Eggplant
• Yadda ake cin abinci
• Healthy eggplant girke-girke
• 1. Ruwan kwai na rage kiba
• 2. Ruwan 'eggplant' na cholesterol
• 3. Kayan kwalliyar taliya
• 4. Kwai a cikin tanda
• 5. Maganin kwaya ƙwai
• 6. Lasagna na kwai

Eggplant wani kayan lambu ne mai cike da ruwa da abubuwa masu guba, kamar flavonoids, nasunin da bitamin C, wadanda ke aiki a cikin jiki suna hana ci gaban cututtukan zuciya da rage matakan cholesterol.

Bugu da kari, eggplant yana da karancin kalori, yana da arzikin fiber kuma yana da matukar gina jiki, kuma ana iya amfani dashi a shirye-shiryen dafuwa daban-daban ta hanyar lafiya, akasari don inganta rage kiba.

Ciki har da ƙwai a cikin abincinku na yau da kullun na iya kawo fa'idodin kiwon lafiya da yawa, kamar:

1. Rage matakan "mummunan" cholesterol da triglycerides, tunda yana dauke da nasunin da anthocyanins, wadanda suke da karfin antioxidants, suna taimakawa wajen hana ci gaban matsalolin zuciya, kamar atherosclerosis, misali;
2. Inganta zagayawar jini, kamar yadda yake inganta lafiyar jijiyoyin jini, tunda tana da abubuwan kare kumburi wadanda ke taimakawa wajen daidaita hawan jini;
3. Yana son asarar nauyisaboda yana da ƙananan kalori kuma yana da wadataccen fiber, yana ƙara jin ƙoshin lafiya;
4. Yana hana karancin jini, kamar yadda yake shine tushen sinadarin folic acid, wanda shine bitamin da ke motsa samar da kwayoyin jini;
5. Yana daidaita matakan sukarin jini, kamar yadda yake da wadata a cikin antioxidants da zaren da ke jinkirta shan carbohydrates a matakin hanji, kasancewa kyakkyawan zaɓi don hana ciwon sukari da kuma mutanen da ke fama da ciwon sukari;
6. Inganta ƙwaƙwalwar ajiya da aikin kwakwalwakamar yadda yake dauke da sinadarai masu dauke da sinadarai wadanda suke hana lalacewa ta hanyar ‘yanci kyauta ga kwayoyin neuronal, da inganta lafiyar kwakwalwa.

Bugu da kari, yawan cin ganyayyaki na iya hana ci gaban matsalolin hanji, tun da zaren da ke cikin wannan kayan lambu na taimakawa wajen kawar da gubobi, saukaka narkewa da daidaita hanyoyin hanji, wanda na iya rage barazanar ciwon ciki da na hanji.

Bayanin abinci mai gina jiki na Eggplant

Tebur mai zuwa yana nuna kayan abinci mai gina jiki a cikin 100 g na ɗanyen eggplant:

Yana da mahimmanci a ambaci cewa don samun duk fa'idodin itacen eggplant da aka ambata a sama, wannan kayan lambu dole ne ya kasance ɓangare na ƙoshin lafiya da daidaitaccen abinci.

Yadda ake cin abinci

Don kiyaye kaddarorinta na ƙoshin lafiya, ya kamata a ci dafaffun, soyayyen ko dafa shi. Hakanan za'a iya amfani dashi a cikin jita-jita daban-daban azaman madadin taliya don shirya lasagna, a cikin salads ko pizza, misali.

Lokacin da yake da girma, eggplants sukan kasance suna da ɗanɗano mai ɗaci, wanda za'a cire shi ta sanya gishiri akan yankakken kuma a bar shi yayi aiki na mintina 20 ko 30. Bayan wannan lokacin, ya kamata ku wanke kuma ku bushe sassan, ɗauka su dafa ko soya daidai bayan wannan aikin.

Kodayake tana da fa'idodi ga lafiya, amma an ba da shawarar kada a ci ganyayen da ba su wuce 3 a kowace rana, saboda za a iya samun ci gaban wasu illoli kamar ciwon kai, gudawa, rashin lafiya da ciwon ciki.

Healthy eggplant girke-girke

Kyakkyawan zaɓi tare da ƙarancin adadin kuzari, ƙaramin carbohydrate kuma ana iya saka shi a cikin abincin yau da kullun shine manna ƙwai. Duba cikin bidiyo mai zuwa yadda za a shirya manna ƙwai:

Sauran girke-girke masu kyau na ƙwai waɗanda za'a iya shirya su a gida sune:

1. Ruwan kwai na rage kiba

Don rasa nauyi, ɗauki lita 1 na ruwan lemun tsami tare da eggplant a kowace rana, bin girke-girke:

Sinadaran:

• 1 kananan eggplant tare da bawo;
• 1 lemun tsami;
• 1 lita na ruwa.

Yanayin shiri

Yanke eggplant a cikin yanka kuma ƙara a cikin kwalba tare da lita 1 na ruwa, tare da ruwan 'ya'yan lemun tsami. Dole ne a adana ruwan magani a cikin firiji duk daren da za a sha a rana mai zuwa.

2. Ruwan 'eggplant' na cholesterol

Ya kamata a sha ruwan 'ya'yan itacen eggplant a kullum a kan komai a ciki don rage cholesterol, a bi girke-girke:

Sinadaran:

• 1/2 eggplant;
• Ruwan halitta na lemu 2 na lemu.

Yanayin shiri:

Buga ruwan lemun tsami tare da eggplant a cikin abin haɗuwa sannan a sha, zai fi dacewa ba tare da ƙara sukari ba. Duba ƙarin game da ruwan 'ya'yan itacen eggplant don rage cholesterol.

3. Kayan kwalliyar taliya

Taliyan eggplant na da wadatar fiber kuma yana da ƙananan glycemic index, yana mai da shi mai kyau don cin abincin rana ko abincin dare.

Sinadaran:

• Irin taliyar Spaghetti mai cikakken tsire ga mutane 2;
• 4 tablespoons na man zaitun;
• 1 eggplant yanke cikin cubes;
• 2 yankakken tumatir;
• Chopped kananan yankakken albasa;
• 2 tafarnuwa tafarnuwa;
• 230 g na mozzarella cuku ko sabo ne cubed cuku;
• 1/2 kofin grated Parmesan cuku.

Yanayin shiri:

Cook da taliya a cikin ruwan salted. Sauthe tumatir, eggplant da albasa a cikin man har sai an dahu. Cheeseara cuku mozzarella ko kuma fresas ɗin minas sai a motsa su na kusan minti 5 har sai cuku ɗin ya narke. Theara taliya da ƙara grated Parmesan cuku kafin yin hidima.

4. Kwai a cikin tanda

Wannan girkin yana da lafiya sosai, mai gina jiki da saurin yin shi.

Sinadaran:

• 1 eggplant;
• Don yaji: man zaitun, gishiri, tafarnuwa da oregano ku dandana.

Yanayin shiri:

Kawai yanke eggplant ka ajiye a plate. Ki rufe man zaitun kadan kadan sai ki zuba kayan kamshi. Gasa na kimanin minti 15 a kan matsakaici zafi, har sai da zinariya. Hakanan zaka iya yayyafa ɗan cuku mozzarella a saman, kafin ɗaukarsa a murhun don yayi launin ruwan kasa.

5. Maganin kwaya ƙwai

Man shafawa na Eggplant babban abun ci ne kuma yana da saurin girki mai sauki da za'ayi. Optionaya daga cikin zaɓi shine a yi hidimar tare da burodin burodi na gari.

Sinadaran:

• 1 eggplant a yanka a cikin cubes da peeled;
• 1/2 jan barkono a yanka a cikin cubes;
• 1/2 rawaya barkono a yanka a cikin cubes;
• 1 kofin albasa da aka yanka;,
• 1 tablespoon yankakken tafarnuwa;
• 1 tablespoon na oregano;
• 1/2 kofin man zaitun;
• 2 tablespoons na farin vinegar;
• Gishiri da barkono ku dandana.

Yanayin shiri:

Sanya dusar mai na man zaitun a kwanon ruya sai ki sauke albasa da tafarnuwa. Sannan a saka barkono sannan, idan sun yi taushi, sai a zuba dawain. Idan ya yi laushi, sai a sa oregano, da farin vinegar da kuma mai sannan a sa gishiri da barkono a dandano.

6. Lasagna na kwai

Lasagna na ƙwai babban zaɓi ne don abincin rana saboda yana da ƙoshin lafiya da ƙoshin lafiya.

Sinadaran:

• 3 kwaya;
• 2 kofuna waɗanda na miya tumatir na gida;
• 2½ kofuna na cuku na gida;
• Don yaji: gishiri, barkono da oregano ku dandana.

Yanayin shiri:

Yi zafi a cikin tanda zuwa 200 ° C, a wanke sannan a yanka yankakken a cikin siraran sirara sannan a sanya su a cikin skillet mai zafi da sauri don barin busassun yankakken ya bushe. A cikin kayan cincin lasagna, saka siririn kayan miya don rufe gasa sannan kuma da lallen eggplant, miya da cuku. Yi maimaita wannan aikin har sai tasa ta cika kuma gama layin na ƙarshe tare da miya da ɗan mozzarella ko cakulan parmesan zuwa launin ruwan kasa. Gasa na minti 35 ko har sai da launin ruwan kasa.