Manyan fa'idodi 8 na bawon ayaba da yadda ake amfani da su

Wadatacce

• 1. Fama maƙarƙashiya
• 2. Yana daidaita cholesterol da sukarin jini
• 3. Yana hana tsufa da wuri
• 4. Gyara da kula da fata
• 5. Yaki da cututtuka
• 6. Yana hana gajiya ta tsoka
• 7. Kula da lafiyar ido
• 8. Kula da lafiyar kashi
• Abincin abinci
• Yadda ake amfani da bawon ayaba
• 1. Sharar bawon Ayaba
• 2. Matcha bitamin da bawon ayaba
• 3. Gwanon bawon ayaba
• 4. Bawon ayarin brigadeiro
• 5. Ayaba bawon kwasfa
• 5. Farofa tare da bawon ayaba

Za a iya amfani da bawon ayaba a matsayin kayan hadin abinci a girke-girke da dama, saboda yana da dimbin sinadarai masu kara kuzari da ma'adanai, irin su sinadarin potassium da calcium, wadanda ke taimakawa wajen karfafa kasusuwa da hana kamuwa da jijiyoyin jiki.

Bugu da kari, bawon ayaba yana dauke da zare da kuma karancin kalori, yana taimakawa inganta aikin hanji da kuma son rage nauyi.Za a iya amfani da shi ta hanyar fulawa, shayi, bitamin ko kuma ayi amfani da shi wajen shirya waina da sauransu. .

Amfani da bawon ayaba da sauran fruitsa fruitsan itace hanya ce ta guje wa ɓarnar abinci, yin mafi kyau ga duk abin da zai iya cinyewa wanda ke da fa'idodi ga lafiya.

Bawon ayaba yana da abubuwan gina jiki da yawa kuma, sabili da haka, na iya kawo wasu fa'idodi ga lafiya ban da waɗanda 'ya'yan itacen ke bayarwa, manyan abubuwan sune:

1. Fama maƙarƙashiya

Bawon ayaba yana da wadataccen zaren narkewa, wanda ke fifita ƙaruwar yawan najasa, da sauƙaƙa hanyoyin wucewa ta hanji, musamman idan ana shan ruwa mai yawa a rana.

Bugu da kari, zaren narkewa ana hada su da raguwar kasadar kansar hanji kuma tare da raunin nauyi, saboda yana samar da gel a cikin ciki wanda ke kara jin kasala.

2. Yana daidaita cholesterol da sukarin jini

Filaye masu narkewa da ke cikin bawon ayaba suna jinkirta shayarwar hanji na mai da sugars da ke cikin abinci a matakin hanji, suna fifita rage cholesterol da hana ƙaruwar sukarin jini.

Bugu da kari, saboda sinadarin antioxidant da anti-inflammatory da kasancewar omega-3 da omega-6, yawan bawon ayaba na iya kuma rage barazanar kamuwa da cututtukan zuciya.

3. Yana hana tsufa da wuri

Wasu karatuttukan kimiyya sun nuna cewa bawon ayaba yana da sinadaran bioactive tare da abubuwan antioxidant kamar flavonoids, tannins, terpenes da alkaloids, wadanda suke hana lalacewar da kwayoyi masu kyauta ke haifarwa, hana bayyanar wrinkles da kula da fata.

Tunda yana da abubuwan kare jiki, bawon ayaba shima yana taimakawa wajen hana cututtuka masu saurin ci gaba da wasu nau'ikan cutar kansa.

4. Gyara da kula da fata

Wasu karatuttukan dabbobi sun nuna cewa amfani da bawon koren ayaba a fata yana haifar da yaduwar kwayoyin halitta kuma yana hanzarta warkar da raunuka da konewa, tunda yana dauke da leukocyanidin, wanda flavonoid ne tare da warkarwa da kuma maganin anti-inflammatory.

Bugu da kari, hakanan zai iya taimakawa wajen taimakawa bayyanar cututtukan cututtukan psoriasis, kuraje, ƙuna ko ƙoshin lafiya a kan fata, saboda yana da tasirin kashe kumburi da maganin antiseptik.

5. Yaki da cututtuka

Bawon ayaba mai launin rawaya yana da kayan antibacterial, wanda zai iya taimakawa wajen yaƙar kamuwa da wasu ƙwayoyin cuta kamar Staphylococcus aureus, Escherichia coli, Proteus mirabilis, Moraxella catarrhalis, Aerogenes na Enterobacter, Streptococcus lafiyar jiki kuma Klebsiella ciwon huhu.

Bugu da kari, hakan na iya karewa daga wasu kwayoyin cuta wadanda ke haifar da gingivitis da periodontitis, kamar su Gwancin kwalliya kuma Aggregatibacter actinomycetemcomitans, taimakawa wajen kiyaye hakora da kiyaye lafiyar baki.

6. Yana hana gajiya ta tsoka

Bawon ayaba na da arziki a cikin sinadarin potassium, ma'adinai da ke taimakawa wajen hana gajiya ta tsoka. Bugu da kari, sinadarin potassium yana taimakawa wajen daidaita hawan jini, yana rage yawan ruwa, yana kariya daga zubar kashi, yana rage barazanar kamuwa da duwatsun koda da kuma hana kamuwa da ciwon zuciya.

7. Kula da lafiyar ido

Bawon ayaba yana da wadataccen ciyawar karotenes, galibi lutein, wanda ke da ƙarfin kashe ƙwayoyin cuta kuma yana taimaka wajan kula da lafiyar ido, saboda yana kiyaye su daga ayyukan masu cutar ta ɗariɗari kuma shine babban ɓangaren macula, wanda shine ɓangaren kwayar ido. . Ta wannan hanyar, yana kuma iya kariya daga lalacewar cutar tsufa, lalacewar haske da ci gaban canje-canje na gani.

8. Kula da lafiyar kashi

Saboda yana dauke da sinadarin calcium da phosphorus, yawan cin bawon ayaba na taimakawa wajen karfafa kasusuwa da hakora, rage barazanar karaya ko kuma bullowar cututtuka kamar su osteoporosis ko osteopenia.

Abincin abinci

Teburin da ke ƙasa yana nuna kayan abinci mai gina jiki don 100 g na baƙuwar bawon banana cikakke:

Yana da mahimmanci a ambaci cewa don samun duk fa'idodin da aka ambata a sama, dole ne a haɗa bawon ayaba a cikin abinci mai kyau da lafiya.

Yadda ake amfani da bawon ayaba

Ana iya amfani da bawon ayaba danye, kuma dole ne a wanke shi sosai kafin a yi amfani da shi wajen yin bitamin ko ruwan 'ya'yan itace. Hakanan za'a iya amfani dashi don shirya shayi ko dafa shi don amfani dashi wajen shirya girke-girke iri-iri. Duba wasu girke-girke tare da bawon ayaba a ƙasa:

1. Sharar bawon Ayaba

Sinadaran

• 1 bawon ayaba;
• 500 mL na ruwan zãfi.

Yanayin shiri

Wanke bawon ayaba don cire datti kuma yanke ƙarshen. Theara kwasfa a cikin ruwan zãfi a kan karamin wuta na minti 10 zuwa 15. Cire daga wuta, watsar da bawon, jira ya dumi sannan kuma ya sha.

2. Matcha bitamin da bawon ayaba

Sinadaran

• 1 tablespoon na powdered matcha;
• 1 yankakken banana mai sanyi;
• Bawon Ayaba;
• 1 teaspoon na chia tsaba;
• 1 kofin almond ko madarar kwakwa.

Yanayin shiri

Sanya dukkan kayan hadin a blender sannan a sha.

3. Gwanon bawon ayaba

Za a iya amfani da burodin bawon ayaba don karin kumallo da lafiyayyen abinci, saboda yana ɗauke da 'yan adadin kuzari kuma yana da ƙarfi a cikin fiber.

Sinadaran

• Ayaba 6 tare da bawo;
• 1 kofin ruwa;
• 1 kofin madara mai narkewa;
• ½ kofin mai;
• 30 grams na sabo ne yisti;
• ½ kilogiram na garin alkama duka;
• ½ tsunkule na gishiri;
• 1 kwai;
• 1 tablespoon na sukari.

Yanayin shiri

Kwasfa ayaba kuma yanke da ɓangaren litattafan almara cikin yanki. Ki daka bawon ayaba da ruwa a cikin injin markade, sannan ki zuba mai, kwai da yisti. Theara gari da sukari kuma a haɗu sosai. Daga nan sai a zuba gishiri sai a zuba yankakken ayaba a dunkule, a gauraya kadan.

Bayan haka, sanya kullu a cikin man shafawa, foda sannan kuma a cikin murhun da aka dafa a 200ºC na kimanin minti 30 ko har sai ya ninka cikin girma.

4. Bawon ayarin brigadeiro

Bikin fatar banana ayaba zaɓi ne mafi koshin lafiya fiye da brigadeiro ta al'ada, tare da ƙarin zare da antioxidants.

Sinadaran

• Bawon ayaba 5;
• ½ lita na ruwa;
• 1 ½ kofuna waɗanda na garin alkama duka;
• 1 ½ kofuna na sukari;
• 1 kofin koko foda;
• 1 kofuna waɗanda madara mai narkewa;
• ½ kofin madara foda;
• 1 tablespoon na man shanu;
• 2 cloves.

Yanayin shiri

Sanya wankakken da yankakken bawon ayaba a cikin kwanon rufi, tare da ruwa, sukari da kayan marmari, dafa shi har sai kullu ya yi laushi, amma ba tare da barin duk ruwan ya bushe ba. Cire daga wuta, jira ya huce sannan a cire cloves. Sannan a daka bawon dumi, garin fulawa, garin hoda, garin madara da ruwa a cikin injin.

A ƙarshe, ƙara man shanu kuma sake dafa shi har sai kun ga cakuda ya rabu da kasan kwanon ruwar. Bar shi ya huce kuma kafin yin kwallayen, yana da muhimmanci a sanya man shanu a hannayenku don hana shi mannewa.

Ana iya amfani da brigadeiro a matsayin zaƙi na yau da kullun ko cika waina.

5. Ayaba bawon kwasfa

Kek ɗin bawon ayaba babban zaɓi ne don abun ciye-ciye na rana ko karin kumallo.

Sinadaran:

• 4 wanke da yankakken bawon ayaba;
• ¾ kofin mai;
• 4 qwai;
• 1 kofin gurasar burodi;
• 1 kofin hatsi da aka yi birgima;
• 1 kofin alkama na gari;
• 4 yankakken ayaba;
• 1/2 kofin baƙin zabibi;
• 1 cokali kofi na bicarbonate;
• 1 tablespoon na yin burodi foda;
• Cokali 1 ya busa garin kirfa.

Yanayin shiri:

Beat da bawon ayaba, mai da ƙwai a cikin abin haɗawa. A hada garin gyada, hatsi, garin alkama, yankakken ayaba, zabibi, bicarbonate, yisti da kirfa a cikin akwati.

Sannan a hada cakuda mai a cikin kwandon tare da kayan busasshe sannan a hade sosai. A ƙarshe, sanya kullu a cikin man shafawa mai yayyafa.

Ya kamata a sanya kek ɗin a cikin matsakaiciyar tanda da aka dafa zuwa 200ºC na kimanin minti 30.

5. Farofa tare da bawon ayaba

Sinadaran

• Bawon ayaba cikakke;
• Yankakken albasa cokali 2;
• Tafarnuwa don dandana (yankakken minti 10 kafin amfani);
• 2 kofuna waɗanda manioc gari shayi;
• Kadan gishiri;
• Gwanon barkonon cayenne;
• Tsunkule na turmeric;
• Yayyafin man zaitun / man kwakwa / man avocado / man inabi.

Yanayin shiri:

Bayan kin tafasa albasa, turmeric, tare da tafarnuwa da bawon ayaba, sai a hada da garin rogo a tafasa shi da gishiri da barkono. Bawon ayaba yana kara dandano da furotin a cikin fulawar, amma kadan kalori da wasu zaren da ke taimakawa wajen daidaita hanji da rage cholesterol.