Ƙwaƙƙarƙan mai ƙasƙantar da kai shi ne kyakkyawan abin kirki don jin dadi mai ban sha'awa da dadi mai yalwaci. A hakikanin gaskiya, wake yana kara yawan gina jiki, fiber, dandano da yawa zuwa girke-girke.
Gwanaye ne na tattalin arziki, mai gina jiki da kuma sauki. Gwangwani suna da kyauta marasa kyauta amma tabbas suna karanta rubutun akan gwangwani da busassun kayan wake. A wasu lokutan ana kara gwangwani ga gwangwani gwangwani a matsayin katako, kuma samfurori na ƙyan zuma sun zama 'yan takara masu yaduwa don yaduwa tare da hatsi mai yalwaci yayin marufi. Har yanzu yana da sauƙi a samo nau'i-nau'i masu yawa na ƙyan zuma, ko da samfurori ne idan kuna so.
Ganyayyun su ne mai kyau tushen dukkanin soluble da zazzabi fiber. An nuna fiber zafin jiki don taimakawa wajen daidaita jini da sukadarin matakan cholesterol. Fiber zai iya taimakawa wajen sarrafa narkewa.
Kashi ɗaya da rabi da ake amfani da wake wake ya ƙunshi 8 grams na fiber, 8 grams na gina jiki, 20 grams na carbohydrates da 0 grams na mai. Ƙananan wake ne tushen tushen flavonoids mai mahimmanci wanda ya ƙunshi cikin ƙwayoyin launin fata na wake. Flavonoids dauke da antioxidants masu karfi da jikinsu ke amfani da su don hana lalata cellular.
Make ku wake salad girke-girke wata rana kafin bauta wa wajen inganta dandano da saukaka!
Abin da Kayi Bukatar
- 1 15-ounce iya koda wake *
- 1 15-ounce na iya baƙar fata *
- 1 15-oza na iya ƙananan wake wake *
- 1 kananan rawaya mai tsami (Vidalia ko Walla Walla - thinly sliced)
- 1 kananan kokwamba (iri da kuma sliced)
- 2 manyan stalks seleri (finely yankakken)
- Ga Dressing:
- 1/4 kofin karin manya man fetur
- 2 tablespoons apple cider vinegar
- 1 tablespoon Cane sugar (ko sweeten dandana tare da fi so stevia samfur)
- 1 teaspoon basil flakes (ko mafi kyaun gurasar kyauta)
- Gishiri gishiri (ko dandana)
- Dash barkono (ko dandana)
Yadda za a yi shi
- Zuba gwangwani gwangwani cikin raguwa.
- Drain da kuma wanke wake tare da ruwan sanyi.
- Sanya mai tsabta a kan wani kwano kuma ya ba da izini sosai. Rinsing yana taimaka wajen cire sodium mai yadu daga ƙwayar wake.
- Wura wuri da kuma wanke wake cikin babban kwano. Add sliced albasa da kokwamba.
- Mix miya sinadaran a cikin wani tasa daban.
- Tana da wake tare da rigar da kuma motsawa don gashi.
- Rufe da kuma shayarwa da dare don mafi kyaun dandano.
* Lura: Zaku iya canza nauyin wake da kuka fi so ga kowane daga cikin sinadaran da ke sama
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1089 |
| Total Fat | 18 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 11 g |
| Cholesterol | 0 MG |
| Sodium | 110 mg |
| Carbohydrates | 178 g |
| Fiber na abinci | 53 g |
| Protein | 61 g |