Amaranth yana tsakanin iri da hatsi, wanda shine dalilin da ya sa ake la'akari da shi azaman pseudocereal. Amma wannan bangaren, waɗannan ƙananan ƙwallan rawaya na zinare suna da lafiya na musamman kuma ba a san su ba waɗanda suka shahara a cikin kayan lambu na zamani, cin ganyayyaki da dafa abinci mai kyau.
Kasuwar tana cike da iri, a gaskiya, yawanci muna ba da shawarar ƙara iri iri-iri a cikin abincinmu, kuma idan ba za mu iya ba ko kuma ba za mu so a yi shi kullum ba, aƙalla mako-mako ya kamata mu ci ɗanɗano iri iri kamar chia. , sunflower, kabewa, poppy da kuma yanzu ma amaranth, da sauransu kamar flax.
Menene amaranth?
Ya yi kama da quinoa, wato, ƙananan ƙwalla ne. Abin da ya banbanta su shi ne, Amaranth sun fi ƙanƙanta, ƙanƙanta da abinci mai gina jiki. Amaranth yana da kama da abincin gargajiya na Mexico, tun da wannan pseudocereal na asali ne zuwa wurare masu zafi kamar Amurka ta tsakiya.
Kwayoyin wannan shuka suna da kyawawan dabi'un sinadirai masu kyau kuma ganye suna da wadata a cikin bitamin C. Wani abu na musamman game da wannan pseudocereal shi ne cewa ba ya ƙunshi alkama kuma an dauke shi babban abinci, wanda FAO ta kira shi azaman mafi kyawun abinci na tushen shuka don amfanin ɗan adam.
Gwada Mercadona amaranth
A cikin sarkar babban kanti na Mercadona ya zama ruwan dare don samun komai, har ma da "kwafin" na sauran samfurori da abinci masu cin nasara, amma a ƙarƙashin alamar Hacendado da kudin Tarayyar Turai da yawa. Don haka Amaranth ba zai kasance shi kaɗai ba ya gwada sa'arsa.
Mercadona yana ba da nau'in amaranth wanda ya zo gauraye da buckwheat da quinoa kuma a cikin nau'i na crunchy triangles, a matsayin abun ciye-ciye. Marufin yana da ruwan hoda, amma kuma muna iya siyan amaranth a manyan kantunan vegan da masu shayarwa, da kuma a wasu manyan kantuna kamar Alcampo da Carrefour, suma akan Amazon.
Idan muka koma kayan ciye-ciye da Mercadona ke sayarwa, babban abin da ake amfani da shi shine buckwheat, baya ga quinoa da amaranth, don haka yana da kyau gaurayawan sinadirai masu amfani ga lafiya, amma kasancewar abun ciye-ciye, dole ne a kula da gishiri, sukari, rini. mai mai da aka tace, abubuwan da ake kiyayewa, kalori, da sauransu.
Nimar abinci mai gina jiki
A baya mun yi tsokaci cewa wannan nau'in nau'in hatsi da iri yana da matukar amfani ga dan'adam wanda hakan ya ba shi martabar kasancewa daya daga cikin kayan lambu kusan 40 mafi amfani a duniya ga bil'adama.
A kowace gram 100 na amaranth muna samun kilocalories 371, carbohydrates 65,3 grams, sukari gram 1,69, kusan gram 7 na fiber mai narkewa, ba shi da cholesterol, gram 7,02 na mai, kusan gram 14 na furotin da 11,29. XNUMX na ruwa. .
Baya ga wannan, muna da bitamin da ma'adanai da yawa don haskakawa, wanda shine dalilin da ya sa ake la'akari da mafi kyawun abinci na tushen shuka don amfanin ɗan adam.
Daga cikin bitamin da muke haskakawa akwai bitamin A, B5, B9, C, E kuma daga cikin ma'adanai da muke son nunawa a cikin wannan abincin, mun sami calcium mai MG 150, baƙin ƙarfe, potassium mai 508 MG, magnesium mai 248 MG, wanda ke wakiltar kusan kashi 70% na abin da babba ke bukata. phosphorus tare da 557 MG wanda shine kusan 60% na abin da babba ke buƙata a rana, sodium, zinc, selenium da manganese tare da 3,33 MG kawai kuma wanda ya riga ya wakilci 167% na abin da matsakaitan manya ke bukata a yau da kullum.
Yadda za a shirya shi da matsakaicin kashi
Amaranth abinci ne na musamman kuma yana da yawa, tunda ana iya cin shi a cikin salati, ana iya dafa shi a saka a cikin miya, ana iya amfani da shi wajen yin burodi, a cikin creams, miya, a matsayin ado, da sauransu.
Wasu daga cikin girke-girke tare da amaranth waɗanda muka sani kuma mun ba da shawarar shine daidai don amfani da shi azaman Layer na waje a cikin gurasar kayan lambu (ko a'a) ko azaman kayan ado, tunda yana ba shi taɓawa ta musamman. Misali, gwangwani kaza, amaranth crusted tuna, breaded cuku cubes, cukuwar akuya mai gurasa, ɗan yatsan kifi, kukis, bishiyar asparagus tare da kaza ko kifi da amaranth, Hake tare da amaranth da pistachio, Da dai sauransu
Game da matsakaicin adadin yau da kullun, babu takamaiman adadi, tunda, kamar yadda zamu gani a cikin sashe na ƙarshe, ya dogara da illarsa fiye da amfanin da yake bayarwa. Mu tuna cewa yana da ma'adanai masu yawa, da fiber da yawa da furotin mai yawa, don haka yana da kyau kada a yi nisa sosai.
Ƙara ƙaramin hannu zuwa salatin, miya, kirim ko azaman kayan ado ya isa. Idan muka zaɓi zaɓi na yin burodi tare da amaranth kuma muna jin rashin amincewa saboda shine lokacinmu na farko, yana da kyau a yi burodi kawai wani ɓangare na shi tare da wannan hatsi na ƙira kuma mu ga yadda abincin ya dace da mu.
Fa'idodin amfani da amaranth a cikin abincinmu
Wannan abinci mai siffar zagaye mai launin hauren giwa-rawaya yana cike da abubuwa masu amfani ga dan Adam, don haka za mu gyara wasu daga cikinsu don gamsar da kanmu muhimmancin kara wannan gwangwani a cikin abincinmu na yau da kullun ko na mako-mako.
lafiyan zuciya
Idan muka ce abinci yana da lafiyar zuciya, saboda yana da jerin kaddarorin da ke amfanar da zuciyarmu. A wannan yanayin, da amaranth yana hana reabsorption na cholesterol. Wato wannan pseudocereal ba ya ƙunshi cholesterol, amma yana taimakawa cewa cholesterol da ke samar da bile ba ya sha. Baya ga wannan duka, ya ƙunshi mahadi phenolic tare da tasirin antioxidant da beta-sitosterol waɗanda ke taimakawa rage cholesterol. Fat ɗin da ke cikin wannan abincin suna da polyunsaturated, kuma sun fi lafiya fiye da waɗanda ke cikin hatsi da kansu.
Yana haɓaka aikin jiki da tunani
Idan muna son kuzari don tsananin ranar aiki, karatu ko horo, wannan abincin zai iya zama abokinmu mafi kyau, samun damar shiga wasu kamar hatsi. Idan aka yi la’akari da yadda yake da yawa, za mu iya ƙara shi a kusan kowane abinci, menene ƙari, muna ƙarfafa ku da ku sake ƙirƙira girke-girke kuma ku bar su a cikin sharhi ko a shafukanmu na sada zumunta.
Amaranth yana da ƙarancin glycemia kuma wannan ya sa ya zama abincin da ya dace da kwakwalwa. Ban da waɗancan, carbohydrates, furotin, da fiber a cikin wannan pseudocereal suna aiki azaman ƙungiya don isar da glucose zuwa neurons.
Amaranth don hana osteoporosis
Osteoporosis cuta ce da kasusuwa suka fara raguwa a cikin nama na kashi kuma hakan ya zama mai rauni sosai, wato duk wani bugu na iya jawo karyewar kashi.
Wannan pseudocereal kuma yana yaki da ciwon tsoka da osteoporosis saboda yawan sinadarin Calcium wanda har ma ya zarce na madara da phosphorous wanda ke taimaka wa kasusuwa su sha. Wani uzuri don ƙara shi zuwa hatsi, 'ya'yan itatuwa, salads, smoothies, da dai sauransu.
Zai iya hana ciwon daji
Amaranth yana da jerin abubuwa da kaddarorin da ke sa shi maganin ciwon daji, amma ba abincin mu'ujiza bane. A wasu kalmomi, ciwon daji na iya tasowa saboda dalilai da yawa, ko dai munanan halayen rayuwa ne ko ma gadon gado, kuma yayin da yake gaskiya ne cewa samun ingantaccen salon rayuwa da abinci iri-iri yana hana bayyanar wasu cututtuka, yana iya yiwuwa a cikin kwayoyin halittarmu. bayani shine ko muna fama da ciwon daji ko a'a, don haka amaranth ba abin al'ajabi bane, ginshiƙi ne kawai wanda dole ne mu ƙara a cikin abincinmu.
Amaranth yana da sakamako masu illa
Abubuwan da ke tattare da wannan abincin suna da kaɗan, idan ba sifili ba, amma duk da haka yana iya zama yanayin da suka tashi. Don yin magana game da contraindications, dole ne mu je zuwa bayanin abinci mai gina jiki kuma a can mun ga cewa yana da babban adadin fiber.
Idan muka yi nisa da fiber, za mu iya wahala cututtuka na gastrointestinal fili ba su da daɗi ko kaɗan. Haka kuma masu ciwon hanji kada su cinye wannan abincin.
Yin amfani da amaranth da yawa zai iya haifar da hanji, gas, ciwon ciki, da dai sauransu. Wannan shine dalilin da ya sa muke ba da shawarar, kamar yadda muka fada a baya, a ci shi kadan kadan kuma muna ƙoƙari mu gabatar da shi a cikin jita-jita da muka saba dafawa wanda ba zai sa mu jin dadi ba, don gano ko za mu iya cinye amaranth akai-akai.