Ora-pro-nóbis: menene shi, fa'idodi da girke-girke

Wadatacce

• Fa'idodin ora-pro-nobis
• 1. Kasancewar tushen furotin ne
• 2. Taimakawa wajen rage kiba
• 3. Inganta aikin hanji
• 4. Hana anemia
• 5. Hana tsufa
• 6. Qarfafa kasusuwa da hakora
• Bayanin abinci
• Girke-girke tare da ora-pro-nobis
• 1. Gishiri mai gishiri
• 2. Pesto sauce
• 3. Green juice

Ora-pro-nobis tsire-tsire ne wanda ba a saba da shi ba, amma ana ɗaukarsa ɗan asalin ƙasar ne kuma ya wadata a cikin ƙasar ta Brazil. Tsire-tsire na irin wannan, kamar su bertalha ko taioba, nau'ikan "daji ne" masu ci tare da ƙimar abinci mai gina jiki, waɗanda za'a iya samunsu a filaye mara kan gado da gadon filawa.

Sunan ku na kimiyya Pereskia aculeata, kuma ana iya cin ganyayyakinsa masu wadataccen fiber da furotin a cikin salati, a miya, ko a gauraya su a cikin shinkafa. Ya ƙunshi muhimman amino acid kamar lysine da tryptophan, zare, ma'adanai kamar phosphorus, calcium da baƙin ƙarfe da bitamin C, A da kuma B hadadden B, wanda ya sa ya zama sananne sosai ga magoya bayan nau'ikan abinci mai ɗorewa.

A yankuna da yawa ana noman ora-pro-nobis ko da a gida ne, duk da haka, yana yiwuwa kuma a sayi ganyen ora-pro-nobis a shagunan abinci na kiwon lafiya, a cikin sifofin bushewa ko na foda kamar gari. Kodayake ora-pro-nobis wani zaɓi ne na tattalin arziƙi don wadatar da abinci kuma, kasancewar ya zama babban tushen abubuwan gina jiki, har yanzu akwai karancin ƙarin karatu tare da shaidar kimiyya don tabbatar da hakan.

Fa'idodin ora-pro-nobis

Ora-pro-nobis ana ɗauke dashi mai arha kuma mai ƙoshin abinci mai gina jiki, akasari saboda yana da wadataccen furotin, bitamin da zaren don kyakkyawan aiki na hanji. Don haka, wasu fa'idodin amfanin wannan shuka sun haɗa da:

1. Kasancewar tushen furotin ne

Ora-pro-nobis babban zaɓi ne na tushen furotin na kayan lambu, saboda kusan kashi 25 cikin ɗari na duka abubuwan da ya ƙunsa sunadarai ne, nama yana cikin abubuwan da ya ƙunsa kusan 20%, wanda saboda dalilai da yawa ana ɗaukar ora-pro-nobis ɗin a matsayin “nama na matalauta ”. Hakanan yana nuna babban furotin idan aka kwatanta shi da sauran kayan lambu, kamar masara da wake. Ya ƙunshi amino acid masu mahimmanci ga jiki, mafi yawansu shine tryptophan tare da 20.5% na jimlar amino acid tryptophan, sai lysine.

Wannan ya sanya ora-pro-nobis kyakkyawan zaɓi a cikin abinci, don haɓaka haɓakar furotin, musamman ga mutanen da ke bin salon rayuwa daban, kamar veganism da cin ganyayyaki misali.

2. Taimakawa wajen rage kiba

Dangane da furotin da ke ciki kuma saboda yana da wadataccen fibers, ora-pro-nobis yana taimakawa tare da raunin nauyi yayin da yake haɓaka jin daɗi, ban da kasancewa abinci mai ƙarancin kalori.

3. Inganta aikin hanji

Saboda yawan zaren, yawan amfani da ora-pro-nobis yana taimakawa tare da narkewar abinci da kuma aikin hanji da kyau, da gujewa maƙarƙashiya, samuwar polyps har ma da ciwan ciki.

4. Hana anemia

Ora-pro-nobis yana da adadi mai yawa na ƙarfe a cikin abin da yake ciki, kasancewar shine mafi girman tushen wannan ma'adinan idan aka kwatanta shi da sauran abincin da ake ɗauka tushen ƙarfe, kamar su beets, kale ko alayyaho. Koyaya, don rigakafin ƙarancin jini, dole ne fero ya shanye tare da bitamin C, wani ɓangaren da ke cikin adadi mai yawa a cikin wannan kayan lambu. Sabili da haka, ana iya ɗaukar ora-pro-nobis a matsayin aboki mai kyau don hana ƙarancin jini.

5. Hana tsufa

Saboda yawan bitamin da ke dauke da sinadarin antioxidant, kamar su bitamin A da C, yawan cin ora-pro-nobis yana taimakawa rage ko ma hana lalacewar da ke cikin kwayoyin halitta. Wannan yana taimakawa hana saurin tsufa na fata, yana taimakawa lafiyar gashi da ƙusa, ban da inganta gani. Saboda yana da wadatar bitamin C, hakanan yana taimakawa wajen karfafa garkuwar jiki.

6. Qarfafa kasusuwa da hakora

Ora-pro-nobis yana taimakawa wajen karfafa kasusuwa da hakora, domin yana da adadi mai yawa na sinadarin calcium a cikin kayan ganyen shi, 79 MG a cikin 100 g ganye, wanda ya dan fi rabin rabin madarar da yake bayarwa. 100 ml. Kodayake ba madadin madara bane, ana iya amfani dashi azaman kari.

Bayanin abinci

Girke-girke tare da ora-pro-nobis

Ana iya sanya ganyen sa mai gamsarwa da na abinci mai sauƙi a cikin abincin, ana amfani dashi a cikin shirye-shirye daban-daban kamar su fulawa, salads, cikawa, stew, pies da taliya. Shirye-shiryen ganyen shuken bashi da sauki, saboda anyi shi kamar kowane kayan lambu da aka saba amfani dashi wajen girki.

1. Gishiri mai gishiri

Sinadaran

• 4 cikakkun ƙwai;
• 1 kofin shayi;
• 2 kofuna (shayi) na madara;
• 2 kofuna na alkama gari;
• Kofin (shayi) na yankakken albasa;
• 1 tablespoon na yin burodi foda;
• 1 kofin yankakken ganyen ora-pro-nobis;
• 2 kofuna waɗanda (shayi) na cuku sabo;
• Gwangwani 2 na sardines;
• Oregano da gishiri ku dandana.

Yanayin shiri

Duka duk abubuwanda ke cikin blender (banda ora-pro-nobis, cuku da sardines). Man shafawa da mai, sa rabin garin, da ora-pro-nobis, da cuku da oregano a saman. Rufe shi da sauran kullu. Beat dukan kwai kuma goga a kan kullu. Gasa a matsakaici tanda.

2. Pesto sauce

Sinadaran

• Kofi 1 (shayi) na ganyen ora-pro-nobis a baya da hannu ya yage;
• ½ albasa na tafarnuwa;
• ½ kofin (shayi) na grated rabin-warke minas cuku;
• 1/3 kofin (shayi) na kwayoyi na Brazil;
• Kofin man zaitun ko kuma man goro na Brazil.

Yanayin shiri

Kne-ora-pro-nobis a cikin pestle, ƙara tafarnuwa, kirji da cuku. Theara man a hankali. Knead har sai ya zama manna kama.

3. Green juice

Sinadaran

• 4 apples;
• 200 ml na ruwa;
• 6 ganyen zobo;
• 8 ora-pro-nobis ganye;
• 1 teaspoon na yankakken yankakken ginger.

Yanayin shiri

Duka duka kayan hadin a cikin abin murjewa har sai ya zama ruwan 'ya'yan itace mai kauri sosai. Karkatar da su ta hanya mai kyau kuma kuyi aiki.