Manyan fa'idodi 6 na garin koren ayaba da yadda ake yinta a gida

Wadatacce

• Yadda ake garin koren ayaba
• Yadda ake amfani da shi
• 1. Ayaba Ayaba da zabibi
• 2. Pancake tare da koren ayabar gari
• Bayanin abinci

Ganyen ayaba mai yalwa yana cikin fiber, yana da ƙananan glycemic kuma yana da bitamin da kuma ma'adanai da yawa kuma, sabili da haka, ana ɗaukarsa kyakkyawan kari ne na abinci, saboda yana iya samun fa'idodin kiwon lafiya da yawa.

Sabili da haka, saboda kaddarorinsa da abubuwan da suke da shi, manyan fa'idodin lafiyar garin fure na ayaba sune:

1. Yana taimaka maka ka rasa nauyi saboda yana kashe yunwa kuma yana sanya abinci yaci gaba da zama cikin ciki;
2. Taimakawa wajen magance ciwon suga saboda yana da karamin glycemic index kuma yana da wadataccen fiber, wanda ke hana yaduwar glucose na jini;
3. Inganta wucewar hanji saboda tana da zaren da ba za a iya narkewa ba, wanda ke kara wainar da bahaushe, yana saukaka fitowar ta;
4. Rage yawan cholesterol da triglycerides saboda ya fi dacewa da wadannan kwayoyin su shiga cikin biredin cake, ana kawar da shi daga jiki;
5. Ya fi son kariya ta jiki saboda da hanji yake aiki da kyau, zai iya samar da kwayayen kariya masu yawa;
6. Yakai baƙin ciki da damuwasaboda kasancewar sinadarin potassium, zare, ma'adanai, bitamin B1, B6 da beta-carotene da yake dasu.

Don cimma duk waɗannan fa'idodin, ana ba da shawarar a yawaita shan fure na ayaba da bin lafiyayyen abinci, tare da ɗan kitse da sukari, da yin motsa jiki a kai a kai.

Yadda ake garin koren ayaba

Ana iya yin garin koren ayaba cikin sauƙi, ana buƙatar koren ayaba 6 kawai.

Yanayin shiri

Yanke ayaba a cikin tsaka-tsalle, sanya su gefe da gefe a cikin kwanon rufi kuma sanya a cikin tanda a ƙananan zafin jiki, don kada ku ƙone shi. Bar har sai yankan sun bushe sosai, a zahiri yana rugujewa a hannunka. Cire daga murhun kuma bar shi ya huce zuwa zafin jiki na ɗaki. Bayan kin gama yin sanyi sosai, sai ki sanya yanyankan a cikin abun hadin ki buga shi sosai har sai ya zama gari. Raraka har sai gari ya zama kaurin da ake buƙata kuma adana shi cikin kwandon bushe sosai kuma ku rufe.

Wannan garin koren ayabar garin garin yana tsawon kwanaki 20 kuma babu alkama.

Yadda ake amfani da shi

Yawan yau da kullum na koren ayabar gari da za a iya amfani da shi ya kai gram 30, wanda ya yi daidai da cokali 1 da rabi na gari. Hanya ɗaya da za ayi amfani da garin ayaba ita ce ƙara cokali 1 na koren ayaba a yogurt, 'ya'yan itace ko bitamin' ya'yan itace, misali.

Bugu da kari, tunda bashi da wani dandano mai karfi, ana iya amfani da garin ayaba mai kore don maye gurbin garin alkama a cikin shirya burodi, muffins, cookies da fanke.

Hakanan yana da mahimmanci a ƙara yawan amfani da ruwa don tabbatar cewa wainar fecal tana da ruwa sosai kuma an sauƙaƙe kawar da ita.

1. Ayaba Ayaba da zabibi

Wannan wainar lafiyayyiya ce kuma ba ta da sukari, amma tana da daɗi daidai gwargwado saboda tana da cikakkiyar ayaba da zabibi.

Sinadaran:

• 2 qwai;
• 3 tablespoons na kwakwa da man fetur;
• 1 1/2 kofin koren ayaba gari;
• 1/2 kopin oat bran;
• Ayaba 4 cikakke;
• 1/2 kofin zabibi;
• 1 tsami na kirfa;
• 1 teaspoon miyan burodi.

Yanayin shiri:

Haɗa dukkan abubuwan haɗin, sanya yisti a ƙarshe, har sai komai ya zama daidai. Auke shi zuwa murhu don gasa na minti 20 ko har sai ya wuce gwajin ƙoshin hakori.

Manufa ita ce sanya wainar a cikin wasu ƙira ko kuma a tire don yin muffins saboda ba ta da girma sosai kuma tana da ɗan kaɗan mai kauri fiye da yadda aka saba.

2. Pancake tare da koren ayabar gari

Sinadaran:

• 1 kwai;
• 3 tablespoons na kwakwa da man fetur;
• 1 kofin koren ayaba gari;
• 1 gilashin shanu ko almond madara;
• 1 cokali na yisti;
• 1 tsunkule na gishiri da sukari ko stevia.

Yanayin shiri:

Duka dukkan kayan hadin tare da mahadi sannan kuma a shirya kowane fanke ta hanyar sanya kadan daga kullu a cikin karamin kwanon soya da aka shafa da man kwakwa. Atasa duka bangarorin pancake sannan amfani da 'ya'yan itace, yogurt ko cuku, alal misali, azaman cikawa.

Bayanin abinci

Tebur mai zuwa yana nuna ƙimar da ake samu a cikin koren ayabar fure: