Tare da ciwon sukari, yana da matukar mahimmanci a bi abin da ake ci. Koyaya, wannan baya nuna cewa abincin zai zama mai monotonous kuma mai walwala. Ana iya samun sauƙin yaduwa.
Optionayan zaɓi shine couscous don ciwon sukari. Groats ne ba kawai dadi da sauƙi shirya, amma har da lafiya sosai.
Ya bayyana a kan shelves na kwanan nan, saboda mutane da yawa ba su saba da kaddarorin sa ba. Wannan labarin zai gaya muku idan ana iya amfani da couscous don ciwon sukari da yadda za a dafa shi da kyau.
Menene wannan samfurin?
Daga farkon, ana kiran gero couscous, amma a wannan lokacin ne aka yi wannan hatsi daga alkama. A waje, yana kama da shinkafa zagaye, girman wanda shine 1-2 mm. Ba a kafa ƙasar mahaifarta a daidai wannan lokacin ba.
Kwakwalwa da ma'amala
A cewar wasu majiyoyin, wannan kasar Morocco ce, a cewar wasu, Libya ko Tunisiya. Haka kuma, a kowace jiha, tsarin tsaf yana da muhimmanci sosai. Misali a Algeria ana yin sa ne daga semolina. Don yin wannan, an cakuda shi da sukari da ƙwai, man shanu da yisti. A Tunusiya, ana la'akari da matsakaici da ƙananan alkama waɗanda ke haɗuwa da man zaitun da ruwa.
Don haka menene couscous? A baya ance tun farko shine gero. Godiya ga haɓakar haɓaka, sun fara amfani da alkama - iri mai laushi da wuya. Don samun girman hatsi iri ɗaya, couscous ya narke. Har zuwa yau, duk ayyukan da ake sarrafawa ne.
Abun ciki
Kuraren abinci yana da wadannan abubuwan:
- Bitamin Bkasancewa tushen tushen kuzari;
- baƙin ƙarfeiya sabunta jini cikin sauri ko mayar dashi;
- potassium don daidaita ma'aunin ruwa;
- phosphorus, wanda aka tsara don ƙarfafa tsoka da kasusuwa na kasusuwa;
- jan ƙarfenormalizing matakin haemoglobin;
- carbohydrates don dawo da ƙarfi;
- fiber na abin da ake cizai iya daidaita yanayin narkewa.
Dukiya mai amfani
Couscous shine samfuri wanda jiki ke sauƙaƙe rikicewa, don haka tasirin akan tsarin narkewa yana da tasirin gaske. Bugu da kari, dukkan jiki yana karuwa da karfin jiki da kuma fa'ida.
Abubuwan amfani masu amfani samfurin suna kamar haka:
- yana tsabtace hanji daga gubobi, da kyau yana shafar narkewar abinci;
- da sauri ya cika da kuma kula da jin dacin rai na dogon lokaci;
- lowers jini cholesterol;
- yana taimaka wajan samun alli da kyau;
- yana faɗa rashin bacci da ƙarfafa tsarin rigakafi, yana haɓaka haemoglobin;
- yana taimakawa wajen yakar rashin kwanciyar hankali, gajiya mai rauni, yana haifar da mahimmanci;
- yana ƙarfafa aikin kwakwalwa, yana daidaita ma'aunin ruwa-gishiri tare da amfani koyaushe;
- yana haifar da gashi da ƙwayoyin fata, yana hana tsufa;
- yana taimakawa wajen dakatar da asarar gashi kuma yana hana gashi fari;
- tabbatacce yana shafar aikin zuciya, yana hana haɓakar hauhawar jini.
Hakanan yana da mahimmanci a lura cewa couscous ba abu ne mai sauƙin maye ga mata masu juna biyu ba, tunda kasancewar acid ɗin yakan taimaka wa ci gaban tayin da kuma kawar da rashin lafiyar. Bugu da kari, ga yara da suka girmi shekara guda, wannan shima kyakkyawan samfurin ne a cikin abincin. Yana inganta tsarin juyayi kuma yana inganta baccin jariri.
Contraindications
Wannan hatsi yana da dandano mai daɗi kuma yana da halaye masu amfani da yawa.
Couscous yana da kusan babu contraindications, kuma zai iya zama mai cutarwa ne kawai a lamura biyu, sune:
- a gaban wuce kima. Saboda yawan adadin kuzari, mutanen da ke kallon adadi na iya samun karin fam. Sabili da haka, yana da kyau a gabatar da wannan hatsi a cikin abincin tare da taka tsantsan;
- tare da rashin haƙuri akan amfanin hatsi, musamman alkama. Wannan na iya haifar da rashin lafiyan ciki.
Couscous da ciwon sukari
Ga mutanen da ke da ciwon sukari, couscous ba shine mafi kyawun zaɓi don haɗawa cikin abincin ba, tunda abu ne "jinkirin" carbohydrate, wanda a wannan yanayin ba a so.Couscous glycemic index yana da matsakaita na 65 raka'a, amma wannan hatsi yana haɓaka matakan glucose, kodayake a hankali jinkirin. Kuma glycemic index na dafa abinci couscous har ma ya fi hakan.
Ana iya maye gurbin wannan samfurin da kyau tare da wasu waɗanda ke da ƙarin bitamin da ma'adinai. A lokaci guda, ba lallai ba ne a yi watsi da irin wannan samfurin mai daɗi gaba ɗaya.
A cikin adadi kaɗan, yana yiwuwa a yi amfani da shi kuma ba zai kawo wata lahani ba. Babban abu, a wannan yanayin, bi dokokin shiri. Belowasan ƙasa akwai girke-girke waɗanda zasu iya dacewa da masu ciwon sukari.
Girke-girke mai amfani
Zaɓin dafa abinci na yau da kullun don kowane hatsi shine mai da ƙara kayan lambu, nama. Koyaya, don masu ciwon sukari da waɗanda suke so su rasa nauyi, zai fi kyau a ware mai kuma a yi amfani da wasu hanyoyin dafa abinci.
Mafi kyawun zaɓi shine porridge tare da kayan marmari, wanda ya haɗa da kayan abinci masu zuwa:
- 200 gr. couscous;
- daya karas;
- 100 g. masara gwangwani;
- pepperan gari oneaya mai barkono, zai fi dacewa ja;
- 100 g. Peas (ana iya amfani dashi ko dai gwangwani ko sabo);
- albasa daya na tafarnuwa;
- Basil da cilantro;
- cokali na man zaitun.
Don shirya kayan lambu, kuna buƙatar yankewa da haɗi tare da hatsi, Peas da masara. Abincin hatsi ba lallai ba ne. Ya isa ya zuba ruwan zãfi akan komai kuma a sa jiko na minti 20-25, bayan haka kwanon zai shirya. Lokacin aiki, ado da sprigs na greenery.
Baya ga kayan lambu, zaka iya amfani da nama. Don yin wannan, kuna buƙatar sinadaran masu zuwa:
- 300 gr fillet din kaza;
- 250 g couscous;
- 250 g masara, Peas kore, barkono da albasa;
- 300 ml na ruwa ko broth.
Don dafa wannan tasa da farko kuna buƙatar yanke naman cikin cubes kuma toya shi na 5 da minti.
Ya kamata a kara kayan lambu ko aka yanyanka ko kuma a tarkata su a cikin naman, a zuba ruwa ko lemo a zuba a hatsi. Bayan haka, dole ne a hade komai, gishiri don dandano da murfi. Ya kamata a daidaita dukkan sinadaran a kan zafi kaɗan na mintuna 5.
Couscous ba kawai dace da jita-jita na gefe ba, amma na iya zama wani ɓangare na kayan miya da salads. Don shirya salatin, ana ƙara ƙara cucumbers da tumatir, kowane abu yana gauraye, yana da man zaitun da ruwan lemun tsami.
Miyan za a iya shirya daga abubuwan da aka haɗa:
- rabin gilashin couscous;
- karas daya da albasa guda;
- 3 cloves na tafarnuwa;
- rabin kilogram na tumatir;
- lita daya da rabi na ruwa;
- man zaitun;
- kayan yaji (barkono baƙi, coriander, zira, Mint, da sauransu);
- cilantro don ado.
Don shirya tasa, matakin farko shine yanka karas, albasa da tafarnuwa. Zai fi dacewa da fata daga tumatir kuma a yanka a cikin cubes. Don yin wannan, ya kamata a nutsar da su cikin ruwan zãfi na minti daya. Bayan haka, a zuba mai a kwanon a hankali a soya da albasarta.
Gaba, sauran kayan lambu an kara kuma stewed na 5 da minti. A mataki na gaba, kuna buƙatar zuba ruwa, gishiri da ƙara kayan ƙanshi, jira na tafasa. Lokacin da ruwa ya tafasa, wajibi ne don ƙara hatsi don cire jita-jita daga wuta. Bayan minti 10, kwanon zai shirya.
Bidiyo mai amfani
Misalin ingantaccen tsarin menu na mako don masu ciwon sukari:
Couscous shine samfuri mai amfani wanda yake kawai mahimmanci ne ga yara, tsofaffi da 'yan wasa, saboda yana da damar daidaita jiki da sauri kuma yana da abubuwa masu amfani da yawa. Koyaya, yana da matukar taka tsantsan don amfani dashi ga marasa lafiya masu dauke da cutar sankara, tunda dukda yana da jinkirin, amma wannan hatsi na iya ƙara yawan glucose a cikin jini. Sabili da haka, yana da mahimmanci kada a zalunce shi, amma zaka iya bambanta abincinsa sau 1-2 a sati ka tuna cewa irin wannan samfurin mai kalori ba ya buƙatar babban rabo.
