Raisin: Menene menene, fa'idodi da yadda ake cin su

Wadatacce

• 1. Yana hana maƙarƙashiya
• 2. Yana inganta lafiyar kashi
• 3. Yana gusar da 'yanci kyauta
• 4. Yana hana karancin jini
• 5. Yana kiyaye lafiyar zuciya
• Bayanin abinci mai gina jiki na zabibi
• Yadda ake cin zabibi
• 1. Kukis na Oatmeal tare da zabibi
• 2. Shinkafa da zabibi da goro

Zabibi, wanda aka fi sani da inabi, busasshen inabi ne wanda aka shayar kuma yana da ɗanɗano mai daɗi saboda yawan abin da yake ciki na fructose da glucose. Wadannan inabin za a iya cinsu danye ko a cikin jita-jita daban-daban kuma suna iya banbanta launi, gwargwadon nau'in su. Mafi na kowa sune rawaya, launin ruwan kasa da shunayya.

Amfani da zabibi na iya samun fa'idodi da dama na kiwon lafiya, muddin aka ci shi cikin matsakaici, tunda suna da isasshen zare da ruwan lalle, sinadarin da ke ba da gudummawa ga lafiyar hanji. Bugu da kari, wannan nau'in inabin yana samar da kuzari, yana antioxidant kuma yana da babban abun ciki na bitamin da kuma ma'adanai.

Babban amfanin inabi shine:

1. Yana hana maƙarƙashiya

Raisins yana da wadataccen zaren narkewa da mara narkewa wanda ke taimakawa ƙara girman najasa da sanya su laushi, yana motsa aikin hanji da sauƙaƙe fitar dashi. Kari kan haka, zabibi kuma yana ba da babban ƙoshin jin daɗi ta yadda, idan aka cinye shi da yawa, na iya taimakawa ga raunin nauyi.

Wannan busasshen 'ya'yan itacen ma ana daukar shi prebiotic, saboda yana da wadataccen sinadarin tartaric, wani sinadarin acid ne wanda kwayoyin cuta na hanji ke toyawa kuma yana taimakawa wajen inganta aikin hanji.

2. Yana inganta lafiyar kashi

Raisins na iya zama kyakkyawan ƙari ga abinci don inganta da kula da lafiyar ƙashi da hakora, saboda suna da wadataccen ƙwayoyin calcium, ma'adinai mai mahimmanci ga ƙashin ƙashi. Don haka, ban da kiyaye kasusuwa masu ƙarfi, suna hana bayyanar osteoporosis.

Bugu da kari, zabibi kuma yana dauke da wani sinadari, wanda aka fi sani da boron, wanda ke taimakawa shan kalsiyam, magnesium, phosphorus da bitamin D, wadanda suke da mahimmanci ga dukkan tsarin kashin, da kuma na juyayi. A saboda wannan dalili, boron da ke cikin zabibi zai iya taimakawa wajen hana cututtukan zuciya, sakamakon da aka tabbatar da shi ta hanyar binciken da ya nuna cewa mutanen da ke fama da cutar sanyin ƙashi suna da ƙarancin matakan wannan abin da aka gano.

3. Yana gusar da 'yanci kyauta

Raisins suna da wadata a cikin antioxidants kamar flavonoids, phenols da polyphenols, waɗanda mahaukaci ne waɗanda ke taimakawa rage ƙwanƙwasa ƙwayar cuta, kawar da ƙwayoyin cuta kyauta da hana lalacewar kwayar halitta. Sabili da haka, zabibi zai iya taimakawa rage haɗarin ɓarkewar cututtuka na yau da kullun kamar matsalolin zuciya ko kansar, misali.

4. Yana hana karancin jini

Zabibi shine asalin cutar ta fero, don haka yana inganta jigilar oxygen zuwa sel na jiki kuma yana son samar da jajayen jini, yana hana bayyanar karancin jini wanda rashin ƙarfe ke haifarwa.

5. Yana kiyaye lafiyar zuciya

Fibers da ke cikin zabib suna da ikon rage shan mummunar cholesterol a cikin hanji, wanda ke ba da damar kiyaye ƙarin ƙwayar cholesterol da matakan triglyceride a cikin jini da hana ajiyar kitse a cikin jijiyoyin jini. Bugu da kari, tunda shima antioxidant ne kuma yana rage barazanar lalacewar kwayar halitta, zabibi suna da kyau don rage haɗarin cutar cututtukan zuciya.

Bayanin abinci mai gina jiki na zabibi

A cikin wannan teburin, an gabatar da bayanan abinci na kowane gram 100 na zabibi:

Yadda ake cin zabibi

Don cinye inabi a lafiyayyen yanayi yana da mahimmanci a ci su da ƙananan, tunda suna da caloric sosai kuma suna da adadi mai yawa na sukari. Koyaya, muddin aka cinye shi cikin matsakaici, zabibi na iya samun fa'idodin kiwon lafiya da yawa. Shawarwarin da aka ba da shawara shine tablespoons 2, an ƙara shi yogurt, salads, hatsi, da wuri ko granola, misali.

Game da mutanen da ke fama da ciwon sukari, zabibi yana da matsakaiciyar glycemic index kuma, sabili da haka, yana nufin cewa zasu iya ƙara yawan sukari a cikin jini, ana iya cinye su a duk lokacin da aka sami kyakkyawan iko akan matakan glucose, game da girmamawa daidaitaccen abinci.

1. Kukis na Oatmeal tare da zabibi

Sinadaran

• 1 ½ kofin hatsi;
• Sugar launin ruwan kasa;
• 2 qwai;
• 1 kofin madara almond;
• Kofin yogurt mara laushi;
• 1 teaspoon na vanilla;
• ¾ kofin gari;
• 1 teaspoon na gishiri;
• 1 teaspoon na soda burodi;
• 1 teaspoon na yin burodi foda;
• 1 teaspoon na kirfa;
• Kofin zabibi.

Yanayin shiri

A cikin kwano, hada hatsi da madarar almond. Sannan sai a zuba sikari, kwai, yogurt da vanilla, sai a yi ta motsawa har sai an sami wani hadin mai kama da juna. A hankali ƙara gari, kirfa, soda soda da yisti. A ƙarshe, ƙara zabibi, sanya cakuda a ƙananan siffofin kuma gasa a 375º na mintina 15 zuwa 20. Wannan girke-girke yana samar da kukis 10.

2. Shinkafa da zabibi da goro

Sinadaran

• 2 tablespoons na zabibi;
• ¼ kofin gyada, almond ko cashews;
• Kofin shinkafa 1;
• ½ yankakken albasa;
• 2 kofuna na ruwa ko kaza;
• Gishiri da barkono ku dandana.

Yanayin shiri

Sanya ɗan manja a cikin karamin tukunyar kan wuta mai matsakaici. Bari albasa ta soya kadan har sai tayi gwal sannan a zuba shinkafa, zabibi, gishiri da barkono. Theara ruwan kuma jira shi ya tafasa. Idan ya fara tafasa, sai a dora a karamin wuta a rufe kwanon na tsawan mintuna 15 zuwa 20. A ƙarshe, cire kwanon ruɓa daga wuta kuma ƙara almond, goro ko goro.