Abun haɗin gwiwa da amfani kaddarorin sha'ir
Idan aka kwatanta da sauran hatsi, ana ɗaukar ƙwai mafi ƙarancin-kalori, tunda 100 g na busassun hatsi ya ƙunshi kawai 313 kcal, kuma tafasasshen porridge - 76 kcal.
Indeximar ƙwayar cutar glycemic na kwayar halitta ba ta wuce 35, saboda haka ana ɗaukar shi mai mahimmanci samfurin masu ciwon sukari. Hatsi na sha'ir da ba a taɓa ƙasa ba yana ɗauke da fiber fiye da sauran hatsi. Sha'ir ya ƙunshi 8% na fiber na abin da ake ci da kashi 65% na carbohydrates masu rikitarwa.
- Fats - 1.4 g;
- Sunadarai - 10 g;
- Sitaci - 64 g;
- Abubuwan da aka gano - alli (94 mg), phosphorus (354 mg), magnesium, baƙin ƙarfe, sodium, jan ƙarfe, manganese, zinc, potassium (478 mg), sulfur, aidin, fluorine, cobalt, molybdenum;
- Bitamin - rukunin B, E, PP, D, A;
- Acry acid - 0.5 g;
- Ash - 1.5 g;
- Sitaci - 64 g.
- Phosphorus - 43%, wannan kashi yana da matukar muhimmanci ga aikin kwakwalwa;
- Manganese - 40%;
- Tagulla - 38%;
- Fiber - 28%;
- Vitamin B6 - 26%;
- Cobalt - 22%;
- Molybdenum da bitamin B1 - 19%.
Tantanin yana da antiviral, antispasmodic, diuretic da tasirin ayyukan a jiki, yana daidaita kayan abinci, yana inganta yanayin jini, da karfin kwakwalwa. Hakanan sha'ir na sha'ir yana daidaita aikin urinary da gall mafitsara, ƙwayar hanji, hanta da kodan, ƙara ƙin kare garkuwar jiki da juriyar kamuwa da cututtukan hoto. Amfani da jita-jita daga sel don maƙarƙashiya, ciwon sukari, damuwa na gani, cututtukan arthritis.
Sha'ir yana kamuwa da cutar sankara
Cutar sankarar mahaifa ana nuna shi ta hanyar ruɗar carbohydrate da metabolism na ruwa, sabili da haka, ana gano marasa lafiya sau da yawa tare da musayar fats da sunadarai. Wannan yana bayanin gaskiyar cewa marasa lafiya sun fi dacewa su ci abinci na asalin shuka, wanda ya ƙunshi mafi yawan ƙananan carbohydrates masu sauƙin narkewa da matsakaitan fiber. Don sarrafa matakin glucose a cikin jini, wajibi ne a bi ka'idodin ingantaccen abinci mai gina jiki, ɗayan abubuwan da ke ciki shine kwayar halitta.
Girke-girke mai amfani
Yawan cin abinci 1
Don shirya ɗanyen sha'ir na sha'ir mai ƙoshin lafiya da lafiyayyen ƙira, yana da buƙatar a kurkura ɗanyen gyada 300 g kuma sanya shi a cikin kwanon rufi. Sa'an nan kuma cika tantanin da 0.6 l na ruwan sanyi (ya zama dole a kula da adadin 1: 2). Saka saucepan a kan wuta mai tsayi. Lokacin da cakuda ya fara "puff", za a iya ɗaukar porridge a shirye. Rage wuta a ɗan ƙima sannan a ɗanɗa ɗan kwalin a cikin abin da aka ɗanɗano (zai fi dacewa da ɗan gishiri). A wannan yanayin, ya kamata a haɗu da tantanin halitta koyaushe don guje wa ƙonawa.
Yayin da tafarnuwa ke lalacewa, kuna buƙatar soya yankakken albasa a cikin kayan lambu. Don haka ya kamata a kyale albasa mai soyayyen kwantar da hankali. Lokacin da duk ruwa mai gudana a cikin jakar, an cire shi daga murhun. Sannan a yanka tukunyar tare da kwandon da aka gama tare da murfi a rufe da tawul. Don haka yakamata ya zama rabin awa. Wannan ya wajaba don hurawa ta ƙarshe, wanda ya sa porridge ɗin ta zama mai dacewa don amfani da masu ciwon sukari. Lokacin da rabin awa ya wuce, yakamata a dafa shi a cikin albasa tare da albasarta da aka dafa. Yanzu ya shirya don amfani.
Girke-girke mai lamba 2
Zaku iya dafa masara ta sha'ir a cikin jinkirin mai dafa abinci. Don yin wannan, an tsabtace hatsi (150 g) a cikin kwano na na'urar, an ƙara gishiri kaɗan kuma a cika da ruwa (1 l). Sannan mun kunna yanayin "Porridge" na rabin sa'a kuma jira. Mai saurin dafa abinci da kansa zai sanar da kai lokacin da abin sha na sha'ir ya gama.
Yawan cin abinci 3
Kuna iya dafa garin gyada da ɗan bambanci. 2 kofuna na tantanin halitta zuba lita 3 na ruwa, dan kadan salted da Boiled a kan matsakaici-high zafi. Lokacin da farin kuzari lokacin farin ciki ya fara fitowa a lokacin dafa abinci, ana shan magudanar ruwan, an canza ruwan kwandon zuwa wani akwati, ana zuba shi da gilashin madara da Boiled, yana motsawa koyaushe, har sai an dafa shi akan zafi kadan.
Sakamakon shine shinkafa da ke yaduwa a kan farantin, wanda aka cire daga wuta, aka haɗe shi da cuku gida (gilashin daya da rabi) kuma hagu don ya yi toka a ƙarƙashin murfi na minti 10. Porridge ya shirya don amfani.
Wanda bai kamata ya ci abinci sha'ir ba
Kome yana da kyau idan aka yi amfani da shi a matsakaici. Idan akwai tantanin halitta kullun kuma mai yawa, to, zaku iya samun kishiyar sakamako. Saboda haka, bai kamata ku kawo amfani da sha'ir ba. Ba'a ba da shawarar cin sel ga mutanen da ke da rashin damuwa ko rashin haƙuri ga wannan hatsi.
Wasu likitocin ba su ba da shawarar ciki har da ƙwayar sha'ir a cikin abincin a lokacin daukar ciki ba, tunda haɗarin haɓaka haihuwa ya ƙaru. A wasu halayen, sha'ir sha'ir na iya zama da amfani. Baya ga gaskiyar cewa akwatin zai amfana da lafiyar magidanta, ƙarancin sa zai taimaka rage farashin abinci.
