Chufa: menene shi, menene don kuma yadda ake shirya shi

Wadatacce

• Amfanin chufa ga lafiya
• Bayanin abinci
• Recipes tare da chufa
• 1. Salati tare da chufa
• 2. Yogurt tare da chufa da 'ya'yan itace

Chufa karamin tuber ne, mai kamanceceniya da kaza, tare da dandano mai dadi, wanda ke ba da fa'idodi ga lafiya saboda sinadaran gina jiki, wadatacce cikin zare, antioxidants da ma'adanai, kamar zinc, potassium da calcium kuma kyauta a cikin alkama.

Ana iya cin wannan abincin ɗanye ko dafa shi, azaman abun ciye-ciye, ko a cikin shirye-shiryen abinci iri-iri, waɗanda za a iya ƙara su da salati da yogurts, alal misali.

Amfanin chufa ga lafiya

Dangane da abubuwan da ke ciki, chufa abinci ne wanda ke da fa'idodi masu zuwa:

• Yana ba da gudummawa ga aikin hanji kuma yana taimakawa wajen hana maƙarƙashiya, saboda abubuwan da ke ƙunshe da ƙwayoyi masu narkewa;
• Yana hana tsufa da wuri, saboda kasancewar antioxidants;
• Taimakawa wajen rigakafin cutar kansa, Har ila yau saboda kasancewar antioxidants;
• Ya taimaka wajen rage matakan sukarin jini, saboda babban abun ciki na fiber wanda ke taimakawa wajen shanye sukari a cikin hanji don faruwa a hankali. Bugu da kari, chufa shima yana dauke da amino acid din da ake kira arginine, wanda ke taimakawa wajen karuwar samarwar insulin da jiki, wanda ke taimakawa wajen kula da yawan sukarin jini;
• Yana hana bayyanar cututtukan zuciya da jijiyoyin jini, saboda kasancewar kitse mai hade da jiki wanda ke haifar da raguwar mummunar cholesterol (LDL), kuma yana taimakawa wajen karuwar kyakkyawan cholesterol (HDL). Bugu da kari, kasancewar sinadarin arginine a cikin chufa yana haifar da karuwar sinadarin nitric, wanda wani sinadari ne da ke haifar da vasodilation, da rage hawan jini, wanda ke da hadari da ke tattare da cututtukan zuciya.

Kodayake chufa yana ba da fa'idodi masu yawa ga lafiyar jiki, yana da mahimmanci a saka amfani da shi cikin daidaitaccen abinci kuma a haɗa shi da rayuwa mai ƙoshin lafiya, tare da motsa jiki na yau da kullun.

Bayanin abinci

Tebur mai zuwa yana nuna darajar abinci mai gina jiki daidai da 100 g na chufa:

Recipes tare da chufa

Ana iya cinye Chufa a matsayin abun ciye-ciye, ko kuma kara wa salati ko yogurts. Wadannan wasu girke-girke ne waɗanda za a iya shirya cikin sauƙi:

1. Salati tare da chufa

Sinadaran

• 150 g na gasashen kaza;
• ½ matsakaici apple a yanka a cikin bakin ciki yanka;
• 1 karas grated;
• 1/3 kopin chufa gasashe a cikin tanda;
• ½ kofin albasa;
• Ganyen latas;
• Cherry tumatir;
• 2 tablespoons na ruwa;
• 4 tablespoons (na kayan zaki) na vinegar;
• ½ cokali (na kayan zaki) na gishiri;
• Kofin man zaitun.

Yanayin shiri

Don shirya miya, doke chufa, cokali 2 na albasa, da ruwa, gishiri da ruwan tsami a cikin abin gauraya, a hankali a kara digo na man zaitun.

A cikin akwati daban, sanya ganyen latas, sauran albasa da ½ kofin miya. Sanya komai sannan kuma a sa tumatir ceri a yanka a cikin rabi da kuma yanka tuffa, a bugu tare da sauran miya. Hakanan zaka iya ƙara guda na chufa a saman.

2. Yogurt tare da chufa da 'ya'yan itace

Sinadaran

• 1 yogurt;
• 1/3 kofin chufa;
• 4 strawberries;
• 1 tablespoon na chia tsaba;
• Ayaba 1.

Yanayin shiri

Don shirya yogurt, kawai za ku yanka 'ya'yan kuma ku haɗa dukkan abubuwan da ke ciki. 'Ya'yan itacen da aka saka wa yogurt na iya bambanta dangane da ɗanɗanar mutum