Kwai kwarkwata wani shahararren abinci ne a yau a cikin duniyar dafuwa, ana amfani da su don shirya jita-jita iri-iri kuma azaman kayan ado. Haka kuma mutane suna cin su sosai saboda... abinci mai gina jiki wanda ya riga ya sanya su riba da suke samarwa a jiki.
Duk da haka, yana da mahimmanci a ambaci cewa ta hanyar bincike mai yawa da aka gudanar a kasashe daban-daban na duniya, an tabbatar da cewa kwayan kwarto na taimakawa musamman wajen magance cututtuka da dama da suka shafi ... allergies da kuma tsarin numfashiKuna iya cin shi danye, dafaffe, ko sanya shi cikin abinci ko ruwan 'ya'yan itace, in dai a lafiya handling (Idan an shanye danye, sai a yi ta pasteurized).
Wasu fa'idar kwarto
- Zai taimake ka ka yi yaƙi rhinitis.
- Zai taimake ka ka yi yaƙi gripes y sanyi.
- Zai taimake ka ka yi yaƙi daban-daban allergies.
- Zai taimake ka ka yi yaƙi da asma.
- Zai taimake ka ka yi yaƙi cututtuka A cikin huhu.
Key Properties da sinadirai darajar
Su ne tushen sunadarai masu darajar darajar halitta (ya ƙunshi duk mahimman amino acid) kuma suna bayarwa bitamin A da D, baya ga Bitamin B (B12, folic acid, B5). Daga cikin ma'adanai, masu zuwa sun yi fice: baƙin ƙarfe, tutiya, selenio, fósforo, Calcio da ƙananan adadin jan ƙarfeSuna kuma maida hankali colina y mahimmancin maimahimman abubuwan gina jiki don aikin jijiya, kuzarin makamashi da tsarin rigakafi.
Godiya ga wannan abun da ke ciki, ana danganta su da kaddarorin antioxidants, immunomodulatory, anti-allergic, neuroprotective y mai kuzariKo da yake sun fi ƙwan kaji ƙanƙanta, yawan abincin su yana da yawa kuma dandanonsu iri ɗaya ne.
10 mabuɗin fa'idodi masu goyan bayan abubuwan da ke tattare da shi
- Yin rigakafin cutar kansa: don gudunmawarku na baƙin ƙarfe, bitamin B12 y folic acid Suna inganta samuwar jajayen ƙwayoyin jini.
- Kulawa da samun yawan ƙwayar tsoka: su cikakken sunadarai Suna taimakawa wajen tallafawa taro mai laushi, musamman idan an haɗa su tare da motsa jiki.
- Lafiyar gani: da bitamin A Yana ba da gudummawa ga kula da ƙwayar ido kuma yana iya taimakawa jinkirta macular degeneration.
- Ƙwaƙwalwar ajiya da koyo: da colina, da selenio kuma mahimman acid fatty suna tallafawa aikin fahimi da lafiyar neuronal.
- Ƙarfin tsaroantioxidants: tutiya y selenio Suna ƙarfafa amsawar rigakafi daga mura da mura.
- Kashi da hakora: da bitamin D sauƙaƙe sha na Calcio y fósforo.
- Ƙananan halayen rashin lafiyan: abun ciki a ciki tutiya da sunadarai irin su ovomucoid Yana iya sauƙaƙa rhinitis da sauran alamomi a wasu mutane.
- Karin kwanciyar hankali glucoseLow a cikin carbohydrates da kuma tare da leucineSuna taimakawa wajen daidaitawa jini.
- Taimakawa ga girma yaro: da lysine Yana inganta haɓakar kashi da ma'adinai.
- Kula da nauyi: high ta jinƙai kuma tasirin thermic na furotin yana sauƙaƙe shirye-shiryen asarar nauyi.
Bugu da ƙari kuma, ba a haɗa su gabaɗaya tare da muni Bayanin lipidic lokacin cinyewa azaman ɓangare na daidaitaccen abinci.
Jagorar bayanin abinci
Kimanin raka'a 5 suna samarwa a kusa 90 kcal (duba ƙarin bayani game da adadin kuzari da abinci), game da 7 g furotin na high quality. A kowace gram 100, ƙimar makamashinta yana kusa 155 kcaltare da sunadarai y fats masu lafiya a matsayin manyan macronutrients da ƙananan carbohydrates. Abinda ke ciki a ciki cholesterol Yana da girma a kowace gram 100, amma wannan ba lallai ba ne ya nuna mummunan tasiri ga cholesterol na jini a yawancin mutane masu lafiya.
Daga cikin abubuwan da ke cikin macronutrients, abubuwan da ke biyowa sun bambanta: baƙin ƙarfe (≈1,6 mg/100g), da potassium da kuma Calcio a matsakaicin adadin, ban da bitamin A, bitamin D, B12 y folic acidƘimar ƙila ta bambanta dangane da girman kwai da tushen abinci mai gina jiki da aka tuntuɓi.
Yadda ake tafasa, kwasfa da dafa abinci yadda ya kamata
- Dafa abinci da sauriTafasa ruwa tare da ɗan gishiri; a hankali saka ƙwai ɗaya bayan ɗaya; dafa abinci 3 zuwa minti 5 bisa ga abin da ake so; wuce su zuwa ruwan sanyi 2 minutos.
- Sauƙi don kwasfa: danna su a hankali kuma ku mirgina su a kan allon tsagewa; ko kuma a girgiza su a cikin kwalbar ruwan sanyi don sassauta harsashi.
- Sauran dabaru:zuwa ƙarfe da man zaitun, farauta, wasan kwaikwayo, pickles ko al tururi.
- Tsaro: don ciki, yara Kuma ga mutanen da ba su da rigakafi, cinye su da kyau dafa shiIdan an cinye su danye, sai su kasance pasteurized.
Ra'ayoyin don haɗa su cikin rayuwar yau da kullun
Suna da yawa: suna aiki a ciki abun ciye-ciye na yara, ta yaya aperitivoa salads, sandwiches u omelettesSuna haɗuwa da kyau tare da kayan lambu, dukan hatsi, da mai lafiya.
Quail kwai skewers
Sinadaran
- Kyafaffen kifin kifi
- Quail Qwai
- Cherry tumatir
- Katako skewers
Watsawa
Tafasa da kwasfa qwai; zare su a kan skewer kwai, tumatir y kifi m.
Salatin tare da ƙwai quail
Yi amfani da su da kayan lambu danye ko dafaffe. Yi wasa tare da vinaigrette classic ko tare da yogurt da ganye lafiya.
Idan kuna sha'awar abinci mai gina jiki kamar sanannen "abincin kwai," tambaya Shawarar kwararru don daidaita shi zuwa buƙatunku da manufofin ku.
Idan kuna son ƙwan kaji, ba za ku iya rasa ƙwan quail ba. Sun fi ƙanƙanta, amma karin kayan abinci mai yawa kuma mai sauƙin haɗawa cikin girke-girke masu sauƙi, yana taimakawa wajen rufewa kayan masarufi key don inganta jinƙai kullum cikin daidaitaccen tsarin cin abinci.