Miyaki 5 na Ciwan Ruwa

Wadatacce

• 1. Miyan Albasa
• 2. Miyan Rogo
• 3. Fitilar Miyan Kaza
• 4. Diuretic leek da kirtani miyan

Miyan zabi ne mai kyau don taimaka maka ka rasa nauyi da kuma yakar riƙe ruwa, saboda tare da su akwai yiwuwar a haɗa da yawan bitamin, ma'adanai da zaren a cikin abinci, abubuwan gina jiki waɗanda ke taimakawa wajen ba da ƙoshin lafiya da haɓaka kuzari don ƙona kitse.

Bugu da kari, su abinci ne masu amfani wadanda za a iya daskarar dasu cikin sauki don amfani dasu na wasu kwanaki, da saukaka tsarin tsara abinci. Don haka, don taimakawa bushewa da kasancewa mai da hankali kan abincin, a nan akwai girke-girke iri iri 5 masu sauƙi da ɗanɗano:

1. Miyan Albasa

Albasa tana da wadata a cikin antioxidants wanda ke taimakawa rage cholesterol da sarrafa hawan jini, wanda ke taimakawa zirga-zirgar jini da kawar da yawan ruwa.

Sinadaran:

• 400 ml na ruwa
• 2 albasa
• 1 gungu na seleri
• 2 tumatir
• 1 koren barkono
• 1 juya
• 1 tsunkule na gishiri
• barkono, tafarnuwa da kore wari don dandana

Yanayin shiri:

Yanke albasa, seleri, albasa da barkono a manyan kanwa, saka a cikin kaskon tare da tumatir duka ki zuba ruwa. Saltara gishiri da kayan ƙamshi don dandana da dafa kamar minti 30. A ƙarshe, ana iya bugun miya a cikin abin juya don juya cream, yana ba da ƙoshin lafiya.

2. Miyan Rogo

Wannan miyar tana da yalwar fiber, furotin da carbohydrates kuma ana iya amfani dashi don cin abincin rana ko abincin dare.

Sinadaran:

• 1 karas
• 1 chayote
• 1 fakiti na kore turare
• 1 kopin koren shayi
• 1 mandioquinha
• 1 kwaya
• 2 tablespoons na man zaitun
• 2 juyawa
• 1 gungu na alayyafo
• 1 zucchini
• Gishiri, barkono, tafarnuwa da koren wari dan dandano

Yanayin shiri:

Yanke kayan aikin cikin manyan cubes. Sauté kayan lambu a cikin man tare da kayan ƙanshi don dandana, da ƙara ruwa har sai an rufe shi. Bar shi don dafa don kimanin minti 20 zuwa 30 kuma kuyi zafi.

3. Fitilar Miyan Kaza

Saboda yana dauke da kaza, wannan miyar tana da adadin furotin mai kyau, na gina jiki wanda ke bada kuzari da inganta lafiyar fata, gashi da yawan tsoka.

Sinadaran:

• 3 karas
• 1 gungu na kabeji
• 2 chayote
• 1 gungu na ruwa
• 2 tumatir marasa iri
• 1 gungu na alayyafo
• 300 g na filletin kaza a yanka a cikin cubes
• Man zaitun cokali 2
• Albasa, tafarnuwa, gishiri da barkono ku dandana

Yanayin shiri:

Sanya diyan kaza da tafarnuwa, gishiri, barkono, faski da ganye ku dandana. Sauté kaza a cikin man zaitun kuma ƙara sauran kayan, rufe komai da ruwa. Ki dafa har sai karas ya yi laushi kuma kazar ta dahu sosai. Ku bauta wa zafi.

4. Diuretic leek da kirtani miyan

Leeks da albasa abinci ne masu tsada sosai waɗanda, tare da zaren da ke cikin kayan lambu a cikin wannan miyar, za su kawo fa'idodi kamar su jin ƙoshin lafiya, inganta aikin hanji da motsawar jini, rage kumburi da samar da iskar gas.

Sinadaran:

• 1 yankakken albasa
• 1 albasa na nikakken tafarnuwa
• 1 tablespoon na man zaitun
• 1/2 na leeks
• 1 karas
• 1 grated turnip
• 1/2 yankakken jan kabeji
• 200 g na koren wake
• 2 tumatir
• Ganyen kale guda 2 yankakke cikin bakin ciki
• Gishiri, barkono da korayen kore don dandana

​​​​​​​Yanayin shiri:

Sauté albasa da tafarnuwa a cikin man zaitun. Theara leeks, karas, kabeji, koren wake da kuma juyawa, barin barin sauté na wasu mintina 2-3. Ara ruwa da kayan ƙanshi kamar gishiri, barkono da kore ƙanshi. A dafa shi na mintina 20 sai a ƙara tumatir da kabeji, a bar shi da ƙaramin wuta na wani minti 10. Idan ya cancanta, kara ruwa.

Dubi bidiyon da ke ƙasa kuma koya yadda ake haɗa kayan lambu don yin miya iri-iri: