Yadda za a hada da tsire-tsire a cikin Shirin Abincin Ciwon Cutar
Tsire-tsire suna da tsaka-tsaki a al'adu masu yawa, irin su Jamhuriyar Dominica da Puerto Rico. Ana kuma samo su a wasu matasan Afrika, Asian, da Indiya. A cikin bayyanar, shuke-shuke suna kama da bango, amma sun fi girman girma, da wuya su kwasfa kuma su ɗanɗana ƙanshi. Nutritionally, plantains shirya a cikin wani babban Punch. Suna da sauƙi a cikin sodium , high in fiber da arziki a potassium da bitamin A, C, da kuma B6.
Ba za a iya cin tsire-tsire ba, kuma a lokacin da aka dafa shi, za a iya shirya su mai dadi ko sabo. Cikakken tsire-tsire suna dandano mai dadi, kamar ayaba (waɗannan launin launin ruwan launi ne ko launin rawaya tare da baki baki) yayin da tsire-tsire masu tsire-tsire (sun zama kore) dandano kamar dankali.
Ɗaya daga cikin dalilan da suka kasance suna shahararrun shine saboda karfin su da saukakawa-ba tare da la'akari da wane mataki na fure ba, tsire-tsire suna shirye su dafa shi. Kuma a matsayin bonus, ba su da tsada. Maria Rodriguez, RD, CDE, ya ce, "Yayana na ci abinci a kowace rana, a kasuwanni na Sespanic zaka iya samun 'yan kasuwa guda 10 a matsayin talauci kamar ɗaya dollar." Amma, tambaya ta kasance, shin mutanen da ke ciwon sukari suna cin abinci a kowace rana? Haka ne, amma kamar dukkan 'ya'yan itace , shuke-shuke suna dauke da carbohydrates, wanda ke nufin cewa mutanen da ke fama da ciwon sukari ya kamata su kula da su .
Menene Abincin Abincin Abinci na wani Plantain?
Ɗaya daga cikin karan da aka dafa shi (ba tare da gishiri ko mai gishiri ba) ko wani tsaka-tsire masu tsaka-tsire-tsire-tsire: ~ 180-200 da adadin kuzari, 0.5 g duka mai, 47-50 g carbohydrates, 3.5 g fiber nama, 22 g sukari da 2 g furotin.
Saboda yana da babban carbohydrate abun ciki, kana buƙatar saka idanu ka rabo, in ba haka ba ku jini sugars zai karu. Idan ba ku da masaniya da carbohydrates da kididdigar carbohydrate, kuyi la'akari da shi wannan hanya - daya kopin plantains kamar cin 2.5 burodi. Hanya biyu na tsire-tsire iri iri ne daidai da ci fiye da 5 burodi.
Idan kuna cin tsire-tsire tare da sauran kayan motsa jiki kamar shinkafa ko wake, ya kamata ku gwada iyakokin ku na dukan carbohydrates zuwa fiye da 1/4 na farantin ku. Idan, duk da haka, kuna amfani da dukkanin carbohydrates a kan tsire-tsire, sa'an nan kuma ku bar shinkafa da wake. Ko kuma watakila zaka iya raba 1/4 na farantinka tare da shinkafar launin ruwan kasa da plantain.
Don ƙarin bayani game da yadda za'a fara kididdigar carbohydrate:
Shafin Carbohydrate - Ya kamata Ka Yi?
4 Hanyoyin Carbohydrate Ana Bukatawa
Sakamakon mamaki na Carbohydrates
Menene Amfanin Lafiya na Plantains?
Kayan shuka suna da wadata a cikin bitamin A, C, B6, wanda zai taimaka wajen inganta kiwon lafiyar jiki, bunkasa rigakafi, samar da collagen kuma zai iya rage haɗarin cutar cututtukan zuciya. Duka tsire-tsire suna da wadata a cikin fiber, da carbohydrate wanda ba zai iya karuwa ba, wanda aka hade da ma'aunin kaya mai lafiya. Daidaita amfani da fiber zai iya taimaka wajen rage mummunar ƙwayar cholesterol da kuma tsara jini da yaduwar jini.
Hanyoyi masu lafiya don shirya shuke-shuke
Yadda zaka shirya wani plantain kamar yadda yake da muhimmanci kamar yadda kake ci. Yana da sauki sabotage wani abinci lafiya ta ƙara yawan kuri'a da sukari. Idan za ta yiwu, kauce wa zurfin frying plantains kuma maimakon tafasa, gasa, gasa, ko tururi your plantains.
"Kiyaye don kauce wa karimci idan yazo da gishiri kuma ka yi ƙoƙarin ƙara kawai tsuntsaye," in ji Maria. Idan kuna bin sodium ƙuntata rage cin abinci, za ku iya kunna karin dandano ta amfani da kayan yaji kamar kirfa da nutmeg don "mai dadi" da faski, oregano, tafarnuwa, barkono fata, cumin, barkono cayenne da turmeric don "savory."
Recipes tare da Plantains
Idan kana neman sababbin hanyoyin da za su iya yin dadi da kayan lambu mai dadi don gwada su ko yin burodi.
Mash your plantains ga 'kwantar da dankalin turawa' dariya-up da kuma bauta musu tare da ginsun da kuka fi so ko gasa nama nama kamar naman alade ko kaza da kuma wasu kayan lambu masu kyau.
'Mofongo' Plantain Mash
Ko kuma idan kana neman madadin madarar ganyayyaki. Wannan girke-girke ba zai iya zama mafi sauki kuma manyan bonus ne za ku cece babbar a kan adadin kuzari da mai.
Ganyayyun Gurasa Masu Gwaninta
Sources:
Cibiyar Linus Pauling. Cibiyar Bayani na Micronutrient: Vitamin C. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
Cibiyar Linus Pauling. Cibiyar Bayanan Micronutrient: Vitamin B6. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/