Tafarnuwa na rage cholesterol da hawan jini

Wadatacce

• Bayanin abinci da yadda ake amfani dashi
• Yadda ake amfani da tafarnuwa dan kare zuciya
• Ruwan Tafarnuwa
• Tea Mai Tafarnuwa
• Girke-girken Kayan Tafarnuwa

Tafarnuwa, musamman danyen tafarnuwa, an yi amfani da ita tsawon ƙarni a matsayin kayan ƙanshi kuma a matsayin abinci na magani saboda fa'idodin lafiyarsa, waɗanda su ne:

• Yaki da cholesterol da babban triglycerides, don dauke allicin;
• Rage karfin jini, saboda yana sassauta jijiyoyin jini;
• Hana thrombosis, don kasancewa mai wadata a cikin antioxidants;
• Kare zuciya, don rage cholesterol da jijiyoyin jini.

Don samun waɗannan fa'idodin, ya kamata ku sha aƙalla 4 g na tafarnuwa sabo a kowace rana ko 4 zuwa 7 na tafarnuwa a cikin kwantena, saboda tana rasa tasirin ta sosai yayin amfani da ita azaman ƙarin.

Bayanin abinci da yadda ake amfani dashi

Tebur mai zuwa yana nuna abubuwan gina jiki na 100 g na tafarnuwa sabo.

Za a iya amfani da tafarnuwa a matsayin kayan yaji na nama, kifi, salati, a biredi da kayan abinci kamar su shinkafa da taliya.

Bugu da kari, yana da muhimmanci a tuna cewa danyen tafarnuwa ya fi karfi fiye da dafaffe, sabo da tafarnuwa ya fi karfin tafarnuwa, kuma kayan da ake amfani da shi na tafarnuwa ba ya kawo fa'idodi masu yawa kamar yawan amfanin da suke yi. Ban da tafarnuwa, shan citta a kullun yana kuma taimakawa wajen rage hawan jini.

Yadda ake amfani da tafarnuwa dan kare zuciya

Don kare zuciya, ya kamata a ba da fifiko ga amfani da sabo na tafarnuwa, wanda za a iya ƙara shi azaman yaji don shirye-shiryen girke-girke, sanya shi cikin ruwa ko ɗauka a matsayin shayi.

Ruwan Tafarnuwa

Don shirya ruwan tafarnuwa, sanya albasa 1 na nikakken tafarnuwa a cikin ruwa miliyan 100 sannan a bar cakuɗin ya kwana. Ya kamata a sha wannan ruwan a kan komai a ciki don taimakawa tsarkake hanji da rage yawan cholesterol.

Tea Mai Tafarnuwa

Ya kamata a yi shayi da albasa guda 1 na tafarnuwa kowane 100 zuwa 200 na ruwa. Za a hada da nikakken tafarnuwa ko a nika shi a tafasasshen ruwa na tsawon minti 5 zuwa 10, a cire daga wuta a sha dumi. Don inganta dandano, ana iya saka ginger zest, lemon tsami da zuma karamin cokali 1 a shayin.

Girke-girken Kayan Tafarnuwa

Sinadaran

• 1 tablespoon unsalted man shanu mai taushi
• 1 mayonnaise mai haske
• 1 kofi cokali na tafarnuwa manna ko sabo ne tafarnuwa, yankakken yankakken ko mashed
• 1 teaspoon na finely yankakken faski
• 1 tsunkule na gishiri

Yanayin shiri

Haɗa dukkan abubuwan da ke ciki har sai ya zama manna, yaɗa akan burodin sannan a nade shi da takardar aluminium kafin a kai shi a matsakaicin tanda na minti 10. Cire takardar sai a bar ta na tsawon mintuna 5 zuwa 10 don yin launin ruwan burodin.

Dubi bidiyo mai zuwa ka ga fa'idar tafarnuwa ga lafiyar jiki: