Kowane mutum yana jin kamar ya kamata ya ci karin kalma, amma a lokacin da yaro yana da mahimmancin gwagwarmaya wani lokaci. Na ga yawancin girke-girke na salaye na kale wanda aka umurce su don yin kullun kowane ganye na ganye tare da man zaitun don son su kuma su sa su kara wuya. Idan na sami lokacin yin maimaita wani abu, tabbas ba zan karbi kal.
Abin da nake so in yi shine haxa shi, yankakken yankakken, tare da hatsin da aka girbe, don haka zafi na hatsi wilts da ke da dan kadan, amma ya bar shi da wasu rubutun don ya kasance a cikin tasa. Wadannan nau'i na hatsi za a iya aiki da zafi, dumi, dakin zafin jiki, har ma da sanyi. Su ne mawuyacin kuɗi, don haka ku yi babban abincin rana a cikin mako.
Gwada sauran hatsi, irin su farro, sha'ir, sorghum, couscous (a zahiri a taliya, amma ba tunanin ... quinoa ne ainihin wani iri).
Idan ba ku da lokacin ko burge don yada salatin hatsi a kan takardar burodi don gama kwantar da hankali, za ku iya tsallake mataki. Wannan kawai yana ba da quinoa don kwantar da hankali sosai, kuma ya kawar da yiwuwar salatin kasancewa mai tsayi ne ko ɗan mutum.
Abin da Kayi Bukatar
- 4 kofuna waɗanda
- zafi dafaccen quinoa
- 4 kofuna waɗanda game da yankakken kale ganye (1 5-ounce kunshin)
- ½ kofin minced albasa
- 3 tablespoons karin budurwa man zaitun
- 2 tablespoons nunin lemun tsami ruwan 'ya'yan itace
- 1 tablespoon farin giya vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon minced tafarnuwa
- Salt da barkono dandana
Yadda za a yi shi
- A cikin babban kwano, ko tukunya da kuka dafa quinoa a, hada da quinoa tare da Kale har sai da hade. Bada izinin zama don kimanin minti 3 don haka kale wilts kadan.
- A cikin karamin akwati ku haɗa albasa, man zaitun, ruwan 'ya'yan lemun tsami, vinegar, Dijon mustard, tafarnuwa da gishiri da barkono. Zuba da miya a kan cakuda quinoa, sa'annan ku yi gauraya da kyau. Idan kana da lokaci, layi wata takarda ta yin burodi tare da takarda aluminum kuma yada shimfiɗar quinoa salatin ta sanyaya da sauri. Ku bauta wa cikin kwano, a cikin dakin da zafin jiki.
Ga wasu bayanai game da kore na shekaru goma, kale: Za a iya samun ƙarin bayani a nan:
- Kale shi memba ne na iyalin kabeji (Brassica oleracea), wanda ya danganci kayan lambu na giciye kamar kabeji, broccoli, farin kabeji, gurasa da kuma gwaninta.
- Kale shi ne daga cikin mafi yawan kayan abinci mai gina jiki a kan duniya
Ɗaya daga cikin nau'i na raw kale (kimanin 67 grams ko 2.4 ozo) ya ƙunshi (1):
Vitamin A: 206% na RDA (daga beta-carotene).
Vitamin K: 684% na RDA.
Vitamin C: 134% na RDA.
Vitamin B6: 9% na RDA.
Manganese: 26% na RDA.
Calcium: 9% na RDA.
Copper: 10% na RDA.
Potassium: 9% na RDA.
Magnesium: 6% na RDA.
Sa'an nan kuma ya ƙunshi kashi 3% ko fiye na RDA don Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron da Tsarrai.
Wannan yana zuwa tare da adadin calories 33, 6 grams na carbs (2 daga cikinsu akwai fiber) da 3 grams na gina jiki.
- Ana kwashe Kale tare da Antioxidants masu karfi. (Antioxidants su ne abubuwa da zasu taimaka wajen magance rashin lalacewa ta hanyar sinadaran kwayoyin halitta)
- Yana da kyakkyawan tushen bitamin C.
- Kale zai iya taimakawa ƙananan cholesterol, wanda zai iya rage hadarin cututtukan zuciya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 141 |
| Total Fat | 6 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 55 MG |
| Carbohydrates | 19 g |
| Fiber na abinci | 3 g |
| Protein | 4 g |