Menene Heck shine Abincin Abinci, Da Gaske?
Wadatacce
- Menene yisti mai gina jiki?
- Anan akwai ƙarin fa'idodin kiwon lafiya
- Yadda ake cin yisti mai gina jiki
- "Cheesy" Gasasshen Chickpeas
- "Cheesy" Kale Chips
- Bita don
Kun ga yisti mai gina jiki an yayyafa shi akan salads da gasassun kayan lambu, kuma kuna iya jin masana abinci mai gina jiki suna gaya muku ku sanya shi ƙari na yau da kullun zuwa faranti, amma menene daidai. shine yisti mai gina jiki-kuma menene fa'idodin kiwon lafiya yake bayarwa? Anan, Jennie Miremadi, MS, ƙwararren masanin abinci mai gina jiki da mai aikin EFT, yana ba da haske kan wannan abincin, ko ya kamata ku ce, babban flake?
Menene yisti mai gina jiki?
Sau da yawa ana yi masa lakabi da "nooch," wani nau'i ne na yisti marar aiki (irin saccharomyces cervisae, don zama takamaiman), kuma Miremadi ya ce ana shuka shi akan wasu abinci, kamar su sugarcane da gwoza molasses, sa'an nan kuma sarrafa (girbi, wanke, pasteurize, bushe). don samun shi a matakan shirye-shiryen ci. Abin mamaki, kodayake, ba shi da sukari ko dandano mai dadi, duk da asalinsa akan abincin da ke faruwa a zahiri. A zahiri, akasin haka ne. "Ysti mai gina jiki yana da ɗanɗano mai arziƙi, na ƙusa, kamar cuku, wanda zai iya haɓaka ɗanɗanon jita-jita masu daɗi da yawa," in ji Miremadi. Kuma saboda ya zo a cikin launin rawaya ko foda, yana da sauƙi don "kura" akan abinci don harba dandano-da amfanin lafiyar ku - sama da daraja. (Neman wasu hanyoyin da za a rage kiwo ko yanke kalori kadan ta iyakance cuku ku? Gwada waɗannan girke-girke na Pizza-Free Pizza So Good You Ba Zaku Iya Mayar da Cheese ba.)
Anan akwai ƙarin fa'idodin kiwon lafiya
Miremadi ya ce, yawancin yisti na gina jiki yana da ƙarfi da bitamin B, ciki har da thiamin, riboflavin, niacin, bitamin B6 da B12, in ji Miremadi, duk suna taimakawa wajen mayar da abinci zuwa man fetur don ku ci gaba da samun kuzari. Vitamin B12 yana da mahimmanci musamman ga masu cin ganyayyaki da masu cin ganyayyaki. "Suna iya samun wahalar samun isasshen adadin bitamin a cikin abincin su saboda a zahiri yana cikin samfuran dabbobi kamar kifi, naman sa, hanta, da kayayyakin madara, amma galibi ba a samun sa a cikin kayan shuka," in ji ta. Cibiyoyin Kiwon Lafiya na Ƙasa sun ba da shawarar 2.4 mcg na B12 a kowace rana, don haka yayyafa cokali biyu na yisti mai gina jiki akan gasasshen kayan lambu shine hanya mai sauƙi don saduwa da mafi ƙarancin yau da kullun.
Bonus: Miremadi ya ce yisti mai gina jiki shima kyakkyawan tushe ne na selenium da zinc, waɗanda ke taimakawa haɓaka aikin rigakafi, kuma tare da gram uku na fiber da gram bakwai na furotin a cikin cokali biyu, ba mummunan ra'ayi ba ne don ƙara shi zuwa bayan aikinku dawo da abinci. (Duba waɗannan Abun Ciwon Abinci da aka fi so daga Masu Koyarwa.)
Yadda ake cin yisti mai gina jiki
Godiya ga daɗin ɗanɗanonsa, yisti mai gina jiki shine babban madadin waɗanda ba za su iya kiwo ba ga waɗanda ba za su iya ko zaɓe ba su ci kiwo, in ji Miremadi. "Hanya ce mai sauƙi don maimaita ɗanɗanon cuku wanda baya ɗanɗanon karya sosai," in ji ta. Kuna buƙatar wahayi? "Yayyafa shi a kan popcorn, ko a maimakon Parmesan, yi amfani da shi a cikin miya pesto," in ji ta. ( Gwada ɗayan waɗannan 12 Lafiyayyen Abincin Pesto Recipes waɗanda basu haɗa da taliya don farawa ba.)
Idan kawai kuna son gwada wannan yanayin abinci kuma ba ku da rashin haƙuri ga kiwo, Miremadi ya ce za ku iya haɗa wasu a cikin kopin yogurt na Girkanci (masu cin ganyayyaki na iya amfani da yogurt kwakwar da ba a daɗe ba) don haɗin dandano mai ban sha'awa-mai dadi-tart. Kuma saboda kayan lambu ba su da bitamin B12, ta ba da shawarar ƙara shi zuwa abinci na tushen veggie, gefe, da abubuwan ciye-ciye don samun daidaitaccen cizo. Hakanan zaka iya tayar da popcorn dinka tare da yayyafa yisti mai gina jiki-kawai kawai tare da man zaitun da gishiri, kuma, ko kuma juya broccoli gasashe a cikin gasasshen gasashe na cheesy ta hanyar topping veggie tare da yisti mai gina jiki kafin yin burodi.
Don kayan zaki mai daɗi, gwada wannan girke -girke na '' Cheesy '' gasasshen Chickpeas
"Cheesy" Gasasshen Chickpeas
Sinadaran:
1 16-oz. iya chickpeas
1 tsp. man zaitun
1/3 kofin abinci mai yisti flakes
1 teaspoon paprika kyafaffen
Kwatance:
1. Pre-zafi tanda zuwa 400 digiri F.
2. Cire da kurkura kajin da bushe da tawul na takarda.
3. Ki jefa kaji da man zaitun, yisti mai gina jiki, da paprika mai kyafaffen.
4. Gasa na tsawon minti 30-40 har sai crunchy da launin ruwan zinari. Yayyafa gishiri kuma bari sanyi. Ji dadin!
Hakanan kuna iya jujjuya kabeji don yankakken Kale a cikin girke -girke na Cheesy Kale na Miremadi.
"Cheesy" Kale Chips
Sinadaran:
1/2 kofin raw cashews jiƙa na 4 hours, sa'an nan drained
4 kofuna waɗanda Kale, yankakken
1/4 kofin yisti mai gina jiki
2 tsp. kwakwa ko man zaitun
Tsoka Himalayan ko gishiri na teku
Ƙara barkono cayenne
Kwatance:
1. Preheat oven zuwa 275 digiri F. Ƙara kale a cikin kwano mai haɗawa da man zaitun ko man kwakwa da amfani da hannaye don shafa Kale da man.
2. Ƙara cashews da aka jiƙa, yisti mai gina jiki, gishiri da barkono cayenne a mai niƙa ko injin sarrafa abinci da bugun jini a cikin cakuda ƙasa.
3. Ƙara cakuda cashew a cikin Kale kuma yi amfani da hannaye don shafa Kale, tabbatar da cewa an rufe dukkan ganye.
4. Yada Kale a kan takardar burodi da gasa na mintuna 10-15. Yi amfani da spatula don jefa ganyen Kale da gasa don ƙarin mintuna 7-15, ko kuma har sai guntuwar Kale ta yi kullu kuma ta ɗan yi launin ruwan kasa. Cire daga tanda kuma bari sanyi kafin cin abinci.