Koyi Me yasa wannan 'ya'yan itace Gidajen Abincin Nutrition
Lokaci ne na wannan shekara don jin dadin ƙanshi da dandano kabewa. Suman yana da yawa fiye da kabewa kek da kabewa mai dadi latte-kabewa dauka a kan babban versatility kuma shi ne mai ban mamaki Bugu da kari ga kowane abinci. Gwaran abinci ne mai gina jiki mai gina jiki, mai arziki a cikin bitamin A ( muhimmiyar lafiyar ido ), fiber, da ma'adanai, ciki har da potassium, baƙin ƙarfe da magnesium (tsaba).
Wasu bincike sun nuna cewa mafi girma daga cikin magnesium zai iya taimakawa wajen rage haɓakar insulin da kuma hana cutar hawan jini - abubuwa biyu masu haɗari da zasu iya ƙara haɗarin ciwon sukari .
Suman ma ta halitta ƙananan a cikin carbohydrates fiye da sauran 'ya'yan itatuwa. Wannan shi ne dama, kabewa ne ainihin a' ya'yan itace. Masanin abinci mai gina jiki, Kristy Del Coro MS, RDN, CDN, ya ce, "Kwayar itace 'ya'yan itace, yana da iyalin Cucurbitaceae kuma yana da mafi yawan abinci mai gina jiki lokacin da aka shirya ta hanyar yin amfani da ƙanshi. (suna da hawan hayaki mafi girma) na iya bunkasa shayar bitamin A lokacin da ake amfani da su, kuma, ƙwarewar da za ta yi amfani da ita zai haifar da caramelization na sukari mai kyau don jin dadi mafi kyau. " Ta kuma ce, "Kada ka manta game da tsaba, koda kabeji, in ba haka ba ana kira su pepitas suna da wadataccen mai (wanda zai iya taimakawa wajen rage yawan cholesterol maras kyau), furotin da magnesium-sun cika, cunkuda mai gina jiki, low carbohydrate abun ci abinci . " Idan ba a cikin yanke karan kabeji da kuma cinye tsaba ba, zaka iya siyan waɗannan tsaba a cikin kantin kayan sayar da ma.
Neman sayen iri-iri maras kyau.
Menene Abincin Gina Abincin Abincin Abincin?
1 kopin kabewa ya ƙunshi: ~ 80 kalori, .7 g mai, 0.4 g cikakken mai, 20 g carbohydrate, 7 g fiber, 8 g sugar, 2.7 g gina jiki, 504mg na potassium, 763% bitamin A, 17% bitamin C , 6% alli, 19% ƙarfe
Menene Abincin Gina Abincin Abincin Kwayoyi?
1/4 kofin raw kabewa tsaba: ~ 170 kalories, 15 g mai, 2.5 g cikakken mai, 6 g fat man ƙanshi, 5 g fatattun fat, 3 g carbohydrate, 2 g fiber, 0 g sugar, 9 g gina jiki, 0% bitamin A, 2% bitamin C, 2% calcium, 14% ƙarfe, 307mg magnesium
Ta Yaya Zan Sami Gwaran Kwai?
A cikin gaskiya, wannan ba abu mafi sauki ba ne, amma yana da daraja. Idan kuna son yin gasa na cubes na kabewa dole ne ku:
1. Pre-zafi ka tanda zuwa game da 375 digiri.
2. Wanke waje na kabewa.
3. Yanke kabewa a cikin rabi kuma ya tsoma tsire-tsire da sashi.
4. Rinye da tsaba kuma a ajiye su don cin nama.
5. Yanke kabewa a cikin kasuwa kuma yanke yanke fata a hankali har sai kun sami nama kawai.
6. Yanke nama na kabewa cikin cubes.
7. Tasa tare da man canola, kayan yaji kamar kirfa da nutmeg (don mai dadi) ko sage da tafarnuwa (don savory).
8. Gasa a cikin tanda har sai an yi - kimanin minti 30 ko kuma har sai da za ka iya shinge ta cikin cubes na kabewa tare da cokali mai yatsa.
9. Zaku iya ci kamar yadda yake ko bugun ƙwayoyin cubes a cikin wani abincin abinci don yin mash, miya ko ƙari ga, oatmeal, salads hatsi, stews da chilis.
Don Ƙarin Zama akan Yadda za a Kasa Gwangwani:
Cooking Low Carbohydrate tare da Suman
Recipes tare da Suman:
Samun abinci yau tare da kabewa. Ko kuna amfani da sabo ne ko gwangwani ga jikinku da dandanowa za su gode.
Suman Spice Muffins
Sugar ruwan magani (don yin wannan ɗan ƙaramin bitar za ku iya musanya madara maras mai ga madara mai madara)
Naman ƙudan yankakken da ƙwan zuma Sugar nama
Kwaran Gwangwani (daga barbecue zuwa kabeji mai laushi, zabin ba su da ƙarewa)
Sources:
> Cibiyar Linus Pauling. Magnesium.
> Ku ci Ontario. Abin da kuke buƙatar sani game da magnesium.