Bakin alkama: mene ne, fa'idodi da yadda ake amfani da shi

Wadatacce

• Bayanin abinci da yadda ake amfani dashi
• Contraindications
• Gurasar Bran Alkama
• Duba sauran abinci mai-fiber a: Babban abincin mai-fiber.

Itatuwan alkama shine hatsin hatsin alkama kuma yana dauke da alkama, yana da wadataccen fiber da karancin adadin kuzari, kuma yana kawo amfani mai zuwa ga jiki:

1. Fadan maƙarƙashiya, saboda yana da arziki a cikin zaruruwa;
2. Rage nauyi, saboda yana ba da jin daɗin ƙoshi;
3. Inganta bayyanar cututtuka na Ciwon Cikin hanjil;
4. Hana kansar hanji, ciki da nono;
5. Hana basir, don saukaka fitowar najasa;
6. Kula da babban cholesterol, ta hanyar rage shan kitse a cikin hanji.

Don samun fa'idarsa, ya kamata ka cinye 20 g, wanda shine babban cokali 2 na alkamar alkama a kowace rana ga manya da cokali 1 na yara sama da shekaru 6, ka tuna cewa mafi yawan shawarwarin shine cokali 3 a rana, saboda yawan fiber.

Bayanin abinci da yadda ake amfani dashi

Tebur mai zuwa yana nuna kayan abinci mai gina jiki a cikin 100 g na alkamar alkama.

Za a iya kara garin alkama a girke-girke na waina, burodi, biskit da kayan kwalliya ko kuma a yi amfani da ruwan 'ya'yan itace, bitamin, madara da yogurts, kuma ya kamata a sha aƙalla 1.5 L na ruwa kowace rana don kada zaren wannan abincin ya haifar da ciwon hanji da maƙarƙashiya.

Contraindications

Ana hana ƙwayar alkama a yanayin cutar celiac da rashin haƙuri. Bugu da kari, shan sama da cokali 3 na wannan abincin a rana na iya haifar da karuwar iskar gas, narkewar narkewa da ciwon ciki.

Yana da mahimmanci a tuna cewa ba za a sha romar alkama tare da magungunan baki ba, kuma ya kamata a sami tazara na aƙalla awanni 3 tsakanin shan ƙwayar da shan shan maganin.

Gurasar Bran Alkama

Sinadaran:

• Cokali 4 na margarine
• 3 qwai
• Kofin ruwan dumi
• 1 teaspoon yin burodi foda
• 2 kofuna na alkama bran

Yanayin shiri:

Mix qwai tare da man shanu da alkama har sai daidai. A cikin wani akwatin, haɗa yisti a cikin ruwan dumi sannan a ɗora a cikin cakuda da aka yi da ƙwai, man shanu da garin alkama. Sanya kullu a cikin kwanon ruɓaɓɓen gurasa da gasa a cikin tanda mai zafi a 200ºC na mintina 20.

Duba sauran abinci mai-fiber a: Babban abincin mai-fiber.