Zogale: Gaskiyar Abinci ko Almara?

Wadatacce

• Amfanin zogale ga lafiya
• Kusoshin zogale
• Curry curry tare da kwasfan zogale
• Zogale, kifi, da miyan kayan lambu
• Ganyen zogale
• Ganyen zogale a cikin madarar kwakwa
• Omega zogale
• Anyi Gwaji sosai: Man zogale da Castor mai

Kale, goji berries, tsiren ruwan teku, goro. Ka yi tunanin ka san duk abin da ake kira superfoods? Akwai wani sabon yaro a garin: zogale.

Moringa oleifera bishiya ce zuwa wasu sassan Indiya, Pakistan, Bangladesh, da Afghanistan, kuma ana shuka ta a Amurka ta Tsakiya da wasu sassan Afirka. Wani lokaci ana kiranta itacen dusar ƙanƙara saboda siffar dogayen zuriyarsa. Itatuwan zogale suna girma da sauri kuma basa buƙatar ruwa mai yawa, wanda ke basu saukin noma.

Kusan kowane bangare daga cikinsu abin ci ne - ganye, saiwoyi, bishiyun bishiyar mara girma, furanni, da tsaba. Za'a iya amfani da man da aka nika daga ƙwaya, ana kiransa man mai, a dafa shi kuma don fata da gashi. Da zarar an fitar da mai, za a iya amfani da ƙwanƙwasa ƙwaya don aikin tsabtace ruwa da ake kira flocculation. Wasu sassan itacen da ake ci ana iya girbe su a cikin shekarar farko ta dasa yankan. Zogale muhimmiyar hanya ce ta samar da abinci mai gina jiki da kasuwanci a kasashen da za'a shuka ta. Kwalejin Kimiyya ta Kasa ta kira zogale da cewa "mai rai cornucopia" kuma "mai yuwuwa ne mafi kimar duniyan da ba ta bunkasa ba."

Amfanin zogale ga lafiya

Yawancin nazarin karatu - gami da ɗayan da ɗayan - sun hau kan ƙarin yabo, suna ambaton antiulcer, antioxidant, antihypertensive, da analgesic properties. Masu binciken sun ce abubuwan da ganyen suka hada - wato, polyphenols, flavonoids, glucosinolates, da alkaloids - suna da tasirin kariya a zuciya, hanta, huhu, kodan, kuma a cikin maza, gwajin.

Maganar abinci mai gina jiki, wani yana da kusan gram 2 na furotin, kuma shine kyakkyawan tushen bitamin A da C.

Yayinda zogalen ba kowa bane a manyan kantunan Amurka, sau da yawa zaka iya samun ganyen zogale da kwasfa a cikin kayan masarufi na musamman kamar su Filipino, Indiya, da sauran kasuwannin Asiya. Idan ba haka ba, suna iya zama wurare masu kyau don yin odar su daga.

Yanzu duk abin da kuke buƙata shine 'yan girke-girke masu kyau.

Kusoshin zogale

Dogayen, fatar dusar ƙanƙara mai siffar fata an fi cin ta lokacin da suka yi kore da samari. Duk da yake yanayinsu yana kama da na koren wake, an ce sun ɗanɗana kamar bishiyar asparagus. Kuna iya dafa su gaba ɗaya, amma tsayin su ya sa suna da wuyar iya rikewa a ƙananan tukwane. Idan ya cancanta, yanke su zuwa girman wake, ko kuma yanke su har cikin kara kamar yankakken okra.

Curry curry tare da kwasfan zogale

Wannan girke-girke masu banƙyama da girke-girken zogalen kuma yana ba ku damar jin daɗin fa'idodin kiwon lafiya da yawa na turmeric, wanda kuma ke rage yawan sukarin jini. Yi amfani da wannan akan shinkafar launin ruwan kasa don cin gajiyar ƙarin zaren da hatsi ke bayarwa.

Samu girke-girke!

Zogale, kifi, da miyan kayan lambu

Ba shi da nauyi kamar curry, wannan kayan miyan nunin ba kawai zogalen bane, amma squash, kabewa, okra, eggplant, kifi, da ƙari! Cikakke don dare mai ban mamaki a cikin.

Samu girke-girke!

Ganyen zogale

Ganyen ya fi yawan cin zogale. Suna girma da sauri, don haka za'a iya girbe su a kai a kai. Kuna iya amfani da su a kowane irin abincin da ke buƙatar alayyafo, gami da ɗanye a cikin salati ko kan sandwiches.

Ganyen zogale a cikin madarar kwakwa

Wannan yana aiki sosai azaman farawa. Don juya shi zuwa wani babban abin sha, ƙara dozin kwasfa da kai da dozin da wuta har sai sun dahu sosai (za su zama ruwan hoda a ko'ina) kafin ƙara ganyen zogale.

Samu girke-girke!

Omega zogale

Wannan ɗan girke-girke na yau da kullun shine tunatarwa cewa zaku iya jin daɗin ganyen zogale kusan kowace hanyar da kuke so! Themara su a quiche, frittata, ko gyara wannan girke-girke na alayyafo da artichoke tsoma. Don maye gurbin alayyahu, a hankali a tururi kofi uku na ganyen zogale, sannan a matse danshi sosai.

Samu girke-girke!

Anyi Gwaji sosai: Man zogale da Castor mai