5 madadin maye shinkafa da taliya

Wadatacce

• 1. Quinoa
• 2. Amaranth
• 3. Zucchini spaghetti
• 4. Dankali mai zaki
• 5. Buckwheat

Don maye gurbin shinkafa da taliya a cikin abinci da rage adadin carbohydrates a cikin abinci, za a iya amfani da quinoa, amaranth, dankali mai zaki da zucchini spaghetti, abincin da za a iya ƙarawa zuwa shirye-shirye iri-iri, irin su taliya, miya, salad, ruwan 'ya'yan itace da bitamin .

Bugu da ƙari, zaɓaɓɓu ne masu kyau ga mutane tare da haƙuri ga alkama, wanda ke cikin taliya, kuma ana iya amfani da shi a girke-girke iri-iri a cikin ɗakin girki, ana ba da iri-iri kamar shinkafa ko taliya.

1. Quinoa

Quinoa ɗan hatsi ne mai wadataccen furotin da zare, wanda za'a iya samun sa a cikin yanayin flakes, hatsi ko gari. Bugu da ƙari, yana da wadata a cikin omega 3, alli, baƙin ƙarfe da bitamin B, yana taimakawa don hana matsalolin zuciya da jijiyoyin jini, osteoporosis da matsalolin tsarin jijiyoyi.

Yadda ake cinyewa: don maye gurbin shinkafa da taliya, yi amfani da quinoa na hatsi, wanda ya kamata a dafa shi daidai da shinkafa, a yi amfani da kofuna 2 na ruwa ga kowane kofi na quinoa. Bugu da ƙari, a cikin nau'i na flakes ko gari, za a iya ƙara quinoa zuwa salads, ruwan 'ya'yan itace, miya da bitamin. Duba wasu girke-girke don rasa nauyi tare da quinoa.

2. Amaranth

Amaranth hatsi ne mai cike da sunadarai, zare, baƙin ƙarfe, alli, magnesium da potassium, yana da mahimman abubuwa kamar hana kansar, kariya daga wasu yanayin jijiyoyin jiki, hanzarta murmurewar tsoka da hana ƙoshin lafiya.

Bugu da kari, yana da matukar arziki a cikin antioxidants wanda ke kare hanta da zuciya. Hakanan yana da sakamako mai ƙin kumburi, yana haɓaka raunin nauyi kuma yana taimakawa rage cholesterol.

Yadda ake cinyewa: Za a iya dafa hatsin amaranth iri ɗaya kamar shinkafa a ɗora shi a cikin abincin nama, miya ko salati. Bugu da kari, ana kuma iya cin su danye tare da 'ya'yan itace, madara da yogurt.

Don yin garin amaranth, sai kawai a nika hatsin a cikin abin haɗawa sannan a ƙara garin cikin bitamin, alawar, da wuri da ruwan inabi. Duba amfanin garin amaranth.

3. Zucchini spaghetti

Spaghetti na Zucchini shine madaidaicin madadin, wanda za'a iya amfani dashi azaman madadin taliya, yana kawo fa'idar rashin ƙarancin adadin kuzari, kasancewa babban zaɓi don abubuwan rage nauyi. Bugu da ƙari, ba ya ƙunsar alkama, yana mai da shi kyakkyawar mafita ga mutanen da ke yawan haƙuri da cutar celiac.

Zucchini yana da fa'idodi da yawa na lafiya saboda yana da wadataccen bitamin A, carotenoids, bitamin C, alli da potassium.

Yadda ake cinyewa: yanke zucchini cikin yanyanka kamar yatsu 2 masu kauri, cire bawon sai a dora akan wata takardar takarda da aka shafa mai, a kai a murhun da aka dafa a 200ºC na kimanin minti 30.

Idan ya dahu sai ki sauke shi daga kan wuta ki barshi ya huce kamar minti 10. Bayan haka, kawai raba wayoyin zucchini tare da taimakon cokali mai yatsa, kuma yi amfani da kayan da kuke so.

Duba mataki zuwa mataki a cikin bidiyo mai zuwa:

4. Dankali mai zaki

Dankali mai zaki babbar hanya ce ta low glycemic index carbohydrates kuma ana iya cinyewa ta masu ciwon sukari kuma suna da babban zaɓi don ciye-ciye kafin wasan motsa jiki.

Dankali mai zaki suna da wadataccen bitamin A, carotenes, bitamin C, potassium, calcium, phosphorus da magnesium, kasancewar su carbohydrate masu wadatar antioxidants da anthocyanins, suna kariya daga cutar kansa da cututtukan zuciya. Bugu da kari, tana da zare da ke taimakawa wajen kiyaye lafiyar hanji da kula da lafiyar ido.

Yadda ake cinyewa: ana iya amfani dashi a cikin tsari mai daɗaɗɗa mai sauƙi ko a cikin tsarkakakken tsari, yana haɗu da kyau tare da kowane nau'in nama.

5. Buckwheat

Buckwheat abinci ne mai wadataccen furotin, fiber, antioxidants da ma'adanai irin su magnesium, manganese, iron da phosphorus, ban da rashin kunshi.

Dangane da abun da ke cikin fiber, buckwheat yana kula da lafiyar hanji, yana kara jin dadi kuma yana sarrafa matakan sikarin jini, yana taimakawa rage kiba da kuma iya cinyewa daga masu ciwon suga.

Yadda ake cinyewa: ana iya shirya wannan hatsin kamar yadda shinkafa take. Saboda wannan, ya kamata a sanya kofi 1 na buckwheat ga kowane ruwa biyu, ba da damar dafa shi na kimanin minti 20.

Ana iya amfani da buckwheat gari don shirya waina, alawa da fanke, misali.Bugu da kari, zaka iya siyan taliya da aka shirya da buckwheat.

Don taimakawa tare da rage nauyi, duba kuma wasu matakai masu sauƙi don rage nauyi da rasa ciki.