Neman sauki mai cin ganyayyaki abincin dare? Gwada wannan cakulan cakulan cin nama da ke kunshe da girke-girke don abincin rana a kan tafi.
Ina son haɗin cakuda da gari da tortillas. Kaɗa kayan abinci kawai, kuma kuna da lafiya mai cin ganyayyaki ko vegan (idan kun yi amfani da cukuwar kiwo) kunsa gurasar don abincin rana. Alayyafo da alfalfa sprouts yi wannan kirim kunsa Super lafiya, da kuma avocado ya sa shi sosai dadi. Ji dadin!
Abin da Kayi Bukatar
- 2 teaspoons bait-free cuku
- 1 gari na tortillas
- 1/4 kofin alayyafo
- 1/4 kofin alfalfa sprouts
- 1/2 avocado (sliced)
- 1/2 tumatir (thinly sliced)
- 1/4 cu kokwamba (thinly sliced)
- 2 tablespoons red albasa (minced)
- dash gishiri (dandana)
- Dash barkono (dandana)
Yadda za a yi shi
- Yada yatsan cin nama a kan gari tortillas.
- Sanya kayan aiki a duk abin da kake so.
- Yayyafa da mai kyau adadin gishiri da barkono dandana da kunsa.
Bayanan kula
- Ina son Tofutti iri cin nama, amma zaka iya amfani da duk abin da kuka fi so ko za ku iya samun a kantin sayar da ku.
- Gwaran da aka sanya wa wannan abun kunshe ne abin da gaske yake sanya girke-girke. Suna da dadi da kuma gina jiki don taya. Alal misali, an ɗebo alayyafo tare da bitamin K, bitamin A, manganese, folate, baƙin ƙarfe, da wasu muhimman abubuwan gina jiki. An samo korere mai laushi don taimaka wa lafiyar kwayar cutar kuma yana dauke da kwayoyin halitta wanda zai iya samun kariya mai kumburi da maganin ciwon daji.
- Alfalfa sprouts su ne wasu kayan aiki tare da amfanin kiwon lafiya wanda ba za ku iya sani ba. Kwayar Alfalfa ne matasan yara na shuka alfalfa (wanda yake da kyau kuma yana da haɗari a ci a lokacin balaga). Suna ƙunshe da fiber na abinci, furotin, da micronutrients, tare da calories guda takwas kawai. Duk da haka, tabbas za ku bi kariya ta abinci idan ku saya, adanawa da yin amfani da albarkatun alfalfa. Tsaba da wake suna tsiro a cikin yanayi mai dumi da sanyi waɗanda suke da kyau domin ci gaban kwayoyin halitta kamar salmonella, listeria da E. coli. Bisa ga Ma'aikatar Kiwon Lafiya ta Amurka da Ayyukan Dan Adam, yara, tsofaffi, mata masu juna biyu da kowa tare da tsarin kulawa da ya raunana ya kamata ya guji cin tsire-tsire iri na kowane nau'i (ciki har da farfado da alfalfa).
- Idan kana da cututtukan Celiac ko ƙwarewa ga mai yalwar abinci, gwada maye gurbin shaguna na hatsi don farfaɗo na gari. Za a iya amfani da babban ganye na letas a matsayin madadin tortillas a mafi yawan girke-girke.
Sources:
Asusun George Mateljan. (2001). Alayyafo. Abincin Abinci na Lafiya ta Duniya, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Russo, J. (2013, Agusta 16). Amfanin kiwon lafiya na alfalfa. LiveStrong.com, http://www.livestrong.com/article/243831-health-benefits-of-alfalfa-sprouts/
Ma'aikatar Lafiya ta Amirka da Harkokin Kiyukan Dan Adam. Sprouts: Abin da ya kamata ka sani. Foodsafety.gov, https://www.foodsafety.gov/keep/types/fruits/sprouts.html
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1578 |
| Total Fat | 60 g |
| Fat Fat | 20 g |
| Fat maras nauyi | 20 g |
| Cholesterol | 29 MG |
| Sodium | 3,280 MG |
| Carbohydrates | 223 g |
| Fiber na abinci | 25 g |
| Protein | 41 g |