Fa'idodi 10 na 'ya'yan kashu

Wadatacce

• Tebur na kayan abinci mai gina jiki
• Yadda ake hada casheu a cikin abinci
• Yadda ake shirya man shanu na kashu
• Cashew goro burodi girke-girke

Gwanon cashew dan itacen bishiyar cashew ne kuma yana da kyakkyawar kawa ga lafiyar saboda yana dauke da sinadarin antioxidants kuma yana da dumbin kitse wadanda suke da amfani ga zuciya da kuma ma'adanai irin su magnesium, iron da zinc, wadanda ke hana karancin jini da inganta lafiyar fata, kusoshi da gashi.

Wannan 'ya'yan itacen da aka bushe za a iya hada su a cikin kayan ciye-ciye da salati, ana iya amfani da su a matsayin man shanu ko kuma a matsayin wani sinadarin a cikin wasu shirye-shirye, kuma ya kamata a sha su a wasu kananan abubuwa saboda yawan kalori da ke ciki.

Fa'idodin goro na kashu ya samo asali ne daga kasancewar abubuwan gina jiki masu mahimmanci ga lafiyar jiki, kuma sun haɗa da:

1. Yana hana tsufa, tunda yana da wadata a cikin antioxidants kamar polyphenols, carotenoids da bitamin E, wanda ke hana lalacewar masu ƙwayoyin cuta kyauta zuwa ƙwayoyin cuta;
2. Yana hana cututtukan zuciya, tunda tana dauke da mai mai kunshi da polyunsaturated, zare da antioxidants wadanda suke fifita karuwar cholesterol "mai kyau", HDL, da taimakawa rage "mummunan" cholesterol, LDL;
3. Yana tsara sukarin jini, saboda yana da wadata a cikin zaren da ke jinkirta shayar sugars, guje wa spikes na glycemic, ban da kuma taimakawa rage sinadarin insulin, kasancewa kyakkyawan zabi ga mutanen da ke fama da ciwon sukari ko kuma masu juriya na insulin;
4. Inganta ƙwaƙwalwar ajiya, saboda tana dauke da sinadarin selenium, wani kwayar halitta wacce ke aiki a matsayin antioxidant kuma tana hana lalacewar da masu kyauta ke haifar da kwayoyin kwakwalwa. Bugu da kari, ya kuma kunshi bitamin E, wanda zai iya taimakawa hana cututtuka kamar Alzheimer da Parkinson's;
5. Ya hana ko inganta damuwa, tunda tana da wadatar zinc, wanda, a cewar wasu nazarin, wani ma'adinai ne wanda raunin sa ke da nasaba da wannan yanayin;
6. Rage karfin jini, ciwon jiki, ciwon kai, ƙaura da gajiyar tsoka, saboda yana da wadataccen magnesium kuma yana da ƙwayoyin cuta masu kumburi;
7. Yana ƙarfafa tsarin rigakafi, saboda yana dauke da sinadarin zinc, bitamin E da A;
8. Yana hana osteoporosis, saboda yana dauke da sinadarin calcium da phosphorus, wadannan ma'adanai suna da mahimmanci don kiyaye ko kara karfin kashi;
9. Yana hana kuma yana magance karancin jini, saboda yana da wadataccen ƙarfe da folic acid;
10. Kula da lafiyar fata, gashi da farce, tunda yana dauke da tagulla, selenium, zinc da bitamin E, sinadarai masu mahimmanci don kare fata. inganta ci gaba da taurarewar ƙusa da inganta yanayin jini a fatar kan mutum.

Duk da fa'idodi, yakamata a cinye kwayar cashew a ƙananan ƙananan, saboda tana da adadin kuzari da yawa kuma, sabili da haka, idan aka cinye ta fiye da kima, zai iya taimaka wa samun nauyi. Ana iya samun wannan busasshen fruita inan a cikin manyan kantuna ko kuma shagunan sayar da kayan masarufi.

Tebur na kayan abinci mai gina jiki

Tebur mai zuwa yana nuna bayanan abinci mai gina jiki akan gram 100 na giyar cashew:

Yana da mahimmanci a faɗi cewa don samun duk fa'idodin da aka ambata a sama, dole ne a haɗa kuɗaɗen kuɗi a cikin daidaitaccen abinci mai ƙoshin lafiya.

Yadda ake hada casheu a cikin abinci

Za'a iya cin goro na kashu a ƙananan ƙananan, kimanin gram 30 kowace rana, kuma zai fi dacewa ba tare da gishiri ba. Wannan busassun 'ya'yan itacen za a iya hada shi a cikin kayan ciye-ciye tare da sauran abinci kamar' ya'yan itace da yoghurts, sannan kuma za a iya kara shi a cikin salati da girke-girke irin su masu burodi, burodi da burodi.

Bugu da kari, ana kuma iya nika ko a sayi kwayan cashew a cikin fulawa don amfani da shi a girke-girke har ma da man shanu don shafawa.

Yadda ake shirya man shanu na kashu

Don shirya man shanu na cashew, kawai ƙara kofi ɗaya na wannan bushewar 'ya'yan itacen da ba shi da fata kuma a toya a cikin abin har sai an sami kirim mai ƙanshi, kuma ya kamata a adana shi a cikin akwati tare da murfi a cikin firiji.

Bugu da kari, yana yiwuwa a sanya man shanu ya fi gishiri ko mai daɗi bisa ga dandano, ana iya sa shi da gishiri kaɗan kuma a ɗanɗana shi da ɗan zuma, misali.

Cashew goro burodi girke-girke

Saboda yana da abinci mai wadataccen mai mai kyau, ƙwayar cashew babban zaɓi ne don taimaka maka rage nauyi kuma yana iya haɗa ƙananan abincin carb. Ga yadda ake yin burodi mai ɗanɗano mai ɗanɗano tare da wannan kirjin:

Sinadaran:

• 1 1/2 kofin shayi daga garin cashew nut;
• 1 tablespoon na flaxseed gari;
• 1 karamin teaspoon na gishiri;
• 1/2 teaspoon na soda burodi;
• 1 tablespoon na sunflower iri;
• 2 tablespoons na yankakken cashew kwayoyi;
• 3 qwai da aka buga;
• Cokali 2 na zuma;
• 1 tablespoon na apple cider vinegar;
• 1 tablespoon na sabo ne ganye kamar Rosemary da thyme;
• Butter don man shafawa da kwanon rufi.

Yanayin shiri:

Mix dukkan sinadaran banda qwai. A cikin wani akwati, doke ƙwai da kyau tare da cokali mai yatsa kuma ƙara zuwa sauran kayan. Zuba ruwan a cikin sifa mai kusurwa huɗu saboda gurasar mai, sannan a sanya a tanda mai zafi a 180ºC na kimanin minti 30.