Fare don kayayyakin zamani shine ko da yaushe mai kyau dabarun. Waɗannan ba kawai rage farashin kwandon sayayya a ƙarƙashin yanayi na yau da kullun ba, har ma suna taimaka mana samun abubuwan gina jiki da muke buƙata don fuskantar kowace kakar. Kuna so ku san menene waɗannan abincin faɗuwar da za ku yi fare?
A lokacin kaka, sannu a hankali kwanakin suna zama da ɗanɗano da sanyi, wanda ke tilasta mana yin canje-canje a cikin abincinmu. Mun himmatu wajen samar da abinci mai kuzari da ke taimakawa kula da kariyarmu. Abincin da ke haifuwa, a lokuta da yawa, launuka na kaka.
Ja, lemu, ruwan kasa... Suna da launuka masu yawa a cikin lambun a wannan lokacin na shekara. Su ne kuma manyan launuka na zaɓin abincinmu, waɗanda muke raba amfanin su tare da ku.
Suman
Narkewa da haske, ana iya cinye shi da soyayyen, dafa, gasa shi a cikin tanda da a cikin creams kamar wanda aka nuna a hoton. Launinsa orange yana nuna cewa wannan kayan lambu ne mai arziki a cikin beta carotene, amma ba wannan ba shine kawai sinadari mai fa'ida ga lafiyar mu da wannan kayan lambu ke ba mu ba.
Wannan kayan lambu yana da wadataccen bitamin. Bugu da ƙari, kasancewar tushen tushen bitamin A, yana da wadata a cikin wasu biyu bitamin antioxidant irin su C da E. Ya kuma ƙunshi lycopene kuma yana ba mu bitamin B da ma'adanai, daga cikinsu akwai potassium, phosphorus, magnesium, iron da zinc sun yi fice.
Dankali mai zaki
Wani abincin orange wanda ke da wadatar beta-carotene shine dankalin turawa. Yana da arziki a cikin carbohydrates sunadarai da amino acid mai mahimmanci, kamar methionine. Bugu da kari, wannan tuber yana da karin bitamin fiye da yawancin tubers. Abin da ke cikin bitamin A ya fito fili, amma kuma yana da wadatar bitamin C, B6, B5, B1 da B2.
ya ƙunshi kusan ninka fiber na abinci fiye da dankalin turawa kuma, duk da dandano mai dadi, yana daya daga cikin 'yan kayan lambu tare da matsakaicin glycemic index. Ana iya soyayye, gasasshe, stewed ko kuma a ci a cikin nau'i na purees ko wuri mai dadi.
Namomin kaza
Ana iya soya su ko gasassu kuma a yi abinci mai daɗi. Amfanin abinci mai gina jiki ya bambanta dangane da nau'in naman kaza, amma gabaɗaya sune a kyakkyawan tushen antioxidants, bitamin na rukunin B, potassium, phosphorus da jan karfe, don haka suna da kaddarorin sakewa.
Níscalos, chanterelles, San Jorge namomin kaza, senderuelas da boletus wasu daga cikin waɗannan namomin kaza na kaka. Ka tuna cewa Zai fi kyau a cinye su sabo sosai. kuma ko da yaushe daga sanannun kafofin tun da ba duk mutanen da suka je namomin kaza dole ne su san su da kyau.
Coles
Brussels sprouts, kabeji, farin kabeji, broccoli, romanesco… sprouts ne daya daga cikin mafi ban sha'awa fall abinci. Suna samar da ma'adanai (selenium, iron, calcium, magnesium da potassium), folic acid da sauran bitamin B, da kuma mahimman allurai na fiber.
Suna inganta amsawar rigakafi da kariya daga cututtuka. Kuma suna da kyau danye, fermented, stewed ko sautéed kamar yadda a cikin wannan farin kabeji da chard girke-girke wanda muka bayar kwanan nan. Akwai hanyoyi da yawa don haɗa su cikin menu na ku, ba shi yiwuwa a gundura.
Bayas
Berries, musamman blueberries. ta da hankali wurare dabam dabam, fama da varicose veins kuma suna da amfani musamman a lokuta na cystitis. Ana cin su danye a cikin salads ko tare da yogurt, amma kuma ana dafa su da sauƙi a cikin jam, adanawa da miya.
Citrus
Ya ƙunshi bitamin C 'Ya'yan itacen citrus sun zama manyan abokan yaƙi don yaƙar cututtuka kuma don haka hana mura, mura da mashako mai kama da wannan lokacin. Hakanan suna samar da flavonoids, carotenoids, terpenes da sauran mahadi masu ƙarfi waɗanda ke ƙarfafa tasirin bitamin C.
Orange yana cikin 'ya'yan itatuwa citrus da aka fi cinyewa. Lemu tana ba mu bitamin C da kashi 25% na folic acid da muke bukata kullum. Yana da kyau, a, a ci shi gaba ɗaya kuma amfani da pectin, fiber mai amfani ga microbiota na hanji. Wani abu, da ba mu yi amfani da lokacin da muka sanya shi ruwan 'ya'yan itace.
Kuna yawanci haɗa waɗannan abincin faɗuwa zuwa teburin ku? Yaya kuke son ci ko dafa su?