Wani lokaci da suka wuce sun fara kasuwa mai kunshe da farin kwai, ana gabatar dasu a cikin kwantena mai kama da kwalba kuma suna cikin sashin firiji daga babban kanti.
Muna mamaki yaya lafiyayyar cin wadannan farin kwai, ta wacce hanya yakamata mu aikata shi kuma menene fa'idar da yake kawo mana.
Kwai abinci ne mai matukar lafiya ga jiki, yana dauke da cikakkun sunadarai don inganta ingancin tsokarmu, ban da kasancewa abinci mai yawan gaske wannan yana haɗuwa daidai da adadi mai yawa.
Kunshin Kwan Kwai
'Matsalar' tare da kunshin farin kwai shine cewa sau da yawa yawancin ba'a sarrafawa bayyananne cewa ya kamata mu dauka don sanya shi lafiya.
Kullum muna yin tsokaci cewa kodayake abinci yana da lafiya sosai, bai kamata ku zage ko wuce kowane ɗayansu ba saboda yawan ƙaruwa a cikin kowane irin abinci mai gina jiki ko bitamin na iya haifar da wasu gazawa a jiki.
Fararen ƙwai suna da kyau, suna da ƙima a kitse, basa ƙunshe da carbohydrates kuma suna da wadataccen furotin, amma, dole ne ku sarrafa abincinku. Sabili da haka, dole ne mu koya yadda za mu auna mizanin lafiya yadda jiki ba zai wahala ba.
Muna bada shawara cewa yi amfani da kofi don auna sai a cika shi kamar kofi 1/4 na fararen kwai. Kuna iya sanya musu hanyar ku, tare da ɗan gishiri, barkono, ɗanyan naman alade, cuku, da dai sauransu.
Kuna iya dafa su a cikin tanda na microwave ko a cikin kwanon rufi tare da dropsan man saukad da mai. Dole ne kawai ku kula da adadin fararen fata, kuman kwantena akwai mitoci amma dole ne ku kasance da alhakin tare da amfani da ita, saboda kwantena suna ƙunshe 500 milliliters, daidai da 15 kwai fata.
Gudanar da abinci mai gina jiki na kwai fata
Anan zamu gaya muku menene halayen halayen ƙoshin abinci na ƙwai fari, ku san su duka kuma kuyi mamakin abin da zasu iya yi muku.
- Sunadarai: farin kwai guda daya yana bayar da gram 3,5 na furotin, yana dauke da dukkan amino acid din da suka wajaba don samarwa da kuma kula da ingancin tsoka.
- Ba shi da cholesterol: yolk ne na kwai wanda yake da cholesterol, saboda haka bai kamata mu damu da wannan karuwar cholesterol ba idan muka sha fata.
- Selenium: Wannan ma'adinan yana samar da enzymes masu kare antioxidant wanda ke hana lalacewar kwayar halitta. Hakanan, yana sa garkuwar jiki tayi ƙarfi.
- Potassium: Wannan sinadarin na gina jiki shima yana da matukar mahimmanci dan samun lafiya. A wannan yanayin, yana taimaka wajan samar da sunadarai masu inganci kuma yana lalata carbohydrates. Yana hana tsokoki wahala kuma yana inganta lafiyar zuciyarmu.
- Makamashi da adadin kuzari: Farin kwai yana da karancin adadin kuzari, duk kwan tare da gwaiduwa da fari ya ƙunshi kusan adadin kuzari 70, kasancewarsa adadin kuzari 55 daga gwaiduwa. Idan kawai muka dauki fararen, zamu samarwa da jiki yawan sunadarai kuma babu kitse.
- Taimakawa ma'adanai, B bitamin kuma yana taimakawa rage hauhawar jini.
Pasteurized da unpasteurized kwai fata, bambance-bambance
Cin fararen kwai ya zama na zamani, yawancin 'yan wasa, masu ginin jiki ko mutanen da ke neman rasa nauyi sun sami a sarari hanyar abinci mai kyau don rage nauyi da haɓaka ƙwayar tsoka.
Dole ne kawai mu san menene hanya mafi kyau don cinye fata, kuma wane nau'in za'abi idan ba'a shafa shi ba ko kuma manna shi don ci gaban tsoka ya dace.
Ba manna ba
Farin da ba'a shafa ba shine wadanda muke samu yayin bude kwai na halitta kuma raba farin daga gwaiduwa. Don samun adadi mai yawa, aikin na iya zama mai wahala, saboda dole ne mu tafi daya bayan daya muna raba farin da yolks.
Hakanan, jin daɗin watsi da gwaiduwa na iya zama mai zafi. Dole a dafa farin fata zuwa kauce wa duk wata cuta ta salmonella ko wasu cututtukan da suka shafi ta.
Kwai na halitta, wadanda muke samu a kowane babban kanti ba a taɓa aiwatar da kowane irin aikin fassarar baSaboda haka, suna iya ƙunsar ƙwayoyin cuta ko wasu nau'ikan ƙwayoyin cuta masu cutarwa.
Pasteurized
Mun ce su mannayen farin kwai ne lokacin da aka siyar da su a kintsa, a al'ada tubalin tetra, kwalaben roba mai wuya ko foda. Yawancin lokaci ana cinye su azaman ƙarin abinci don haɓaka ƙimarmu ta abinci a cikin abinci.
Zamu iya samun su a cikin masu sana'ar ganye ko manyan kantunan. Hanyoyi ne daban na cinye ƙwai ko a wannan yanayin farare. Abu ne mai matukar dacewa da aminci, koda yake, da zarar an buɗe akwati, dole ne a cinye shi cikin kwana uku ko kuma ya daskare. Mafi dorewa wanda muke samun shi cikin ƙirar foda.
Tsarin tacewar farin kwai ya kunshi dafa shi da misalin 68ºC koyaushe don kawar da ƙwayoyin cuta, ƙwayoyin cuta da kowace ƙwayar cuta.
Fararen kwai da aka manna a shirye suke don cinyewa, ana iya saka su a cikin mai laushi ko dafa shi a matsayin omelette, kowane mutum na iya zaɓan ya yi wasa da su yadda suke so da dandano.