Keto minti 30 shakshuka girke-girke

Wanda ya samo asali daga al'adun Gabas ta Tsakiya da Arewacin Afirka, wannan babban abincin kwai mai ban sha'awa hanya ce mai kyau don fara ranar ko jin dadin brunch.

Kwai da aka daka ana ninkawa a cikin miya na tumatir da kayan kamshi masu zafi kamar cumin, tafarnuwa da kayan yaji na harissa, me ke sa bakinka ruwa?

Idan kun fi son ƙwai mai ruwa, za ku iya rage lokacin dafa abinci da minti ɗaya ko biyu, tunda farautar ƙwan yana ƙara lokacin da minti ɗaya.

Ƙara abubuwan da kuka zaɓa zuwa wannan girke-girke mai dadi. Fresh faski, feta cuku, ko cilantro suna aiki daidai.

Wannan girke-girke na shakshuka shine:

• M
• Ta'aziyya.
• Dadi
• Dadi

Manyan sinadaran sune:

• Qwai.
• Harissa kayan yaji.
• Man Avocado.

Zabin Sinadaran:

• Barkono.
• Black barkono.
• Jan barkono flakes.

Fa'idodin Lafiya 3 Wannan girke-girke na Shakshuka

# 1: tallafawa yaki da cutar kansa

Ɗaya daga cikin mafi kyawun abubuwan da za ku iya yi don hana cututtuka shine tsaftace abincin ku. Ko kuna ƙoƙarin hana cututtuka na rayuwa, cututtukan zuciya, ko ciwon daji, ana iya samun tushen lafiya sau da yawa akan farantin ku.

Cin sabbin kayan lambu iri-iri hanya ce mai kyau don tabbatar da cewa jikin ku yana samun abubuwan gina jiki da yake buƙata. Kuma duk kayan lambu da kayan lambu da ke cikin wannan girke-girke sun sa ya zama gem mai lafiya na rigakafi.

Kale, musamman, an ɗora shi da mahadi masu yaƙar kansa. An yi nazarin kayan lambu masu ciyayi, gabaɗaya, don yuwuwar rigakafin cutar kansa, gami da huhu da kansar launin fata ( ¹ ).

Kale shine tushen tushen sulforaphane, wani fili wanda aka yi nazari akai-akai don maganin cutar kansa. Yana bayyana don daidaita mutuwar kwayar cutar kansa, yana hana yaduwar ƙwayoyin cutar kansa, kuma yana kare jikin ku daga cututtukan daji. Bugu da ƙari, yana da aikin antioxidant, wanda ke taimaka wa jikin ku don yaki da damuwa na oxidative ( ² ).

# 2: Yana Goyan bayan Lafiyar Kwakwalwa

Baya ga kasancewarsa kyakkyawan tushen furotin, qwai kuma ya ƙunshi choline, wani sinadari mai mahimmanci ga lafiyar kwakwalwa. Musamman, gwaiduwa na kwai ne ya ƙunshi choline.

Choline yana taka rawa a cikin tsarin membranes tantanin halitta da kuma hadawar neurotransmitters. Hakanan yana da mahimmanci don haɓaka ƙwaƙwalwa a jarirai da yara ƙanana ( ³ ).

Yana da ginin ginin neurotransmitter acetylcholine, wanda ke da hannu a ƙwaƙwalwar ajiya, yanayi, da sauran ayyuka masu mahimmanci na tsarin jin tsoro ( ⁴ ).

Binciken baya-bayan nan har ma yana kallon choline a matsayin sinadari don taimakawa yaki ko hanawa Cutar Alzheimer ( ⁵ ).

# 3: inganta lafiyar zuciya

Koyarwar sa hannu tsohuwar ka'idar ce da ta bayyana cewa abinci da ganyaye suna kama da sashin jikin da suke warkarwa. Misali, gyada suna kama da kwakwalwa sosai, don haka dole ne su sami halayen warkarwa ga kwakwalwa.

Tumatir wani abinci ne da ake magana akai lokacin da ake tattaunawa akan koyaswar sa hannu saboda kamanninsu na zuciya. Ba wai kawai saboda launinsa ba, amma idan ka yanke tumatir a rabi, za ka ga ɗakuna daban-daban guda hudu, masu kama da ɗakin zuciyarka.

Wannan yana da kyau kuma yana da kyau, amma abin da ya sa wannan ka'idar ta kasance mai ban sha'awa sosai shine gaskiyar cewa tumatir babban zaɓin abinci ne ga lafiyar zuciya da jijiyoyin jini.

Tumatir ya ƙunshi phytonutrients mai suna lycopene. Lycopene yana aiki azaman antioxidant kuma yana iya karewa daga a ciwon zuciya. Bincike ya nuna cewa akwai rashin jituwa tsakanin matakan lycopene a cikin jini da haɗarin bugun zuciya, tare da ƙananan matakan ƙara haɗarin ( ⁶ ).

Bugu da ƙari, bincike ya nuna cewa shan tumatir yana da alaƙa da ƙananan haɗarin samuwar plaque a cikin ɗan adam. Kuma a cikin nazarin dabbobi, shan lycopene ya haifar da ƙananan matakan LDL cholesterol ( ⁷ ).

Sauƙi na minti 30 keto shakshuka

Ana iya yin wannan shakshuka a cikin kwanon rufi na yau da kullun ko simintin ƙarfe na ƙarfe.

Idan kuna son ƙara ɗanɗano kaɗan, zaku iya yayyafa ɗan cilantro ko feta a saman lokacin da kuke shirin yin hidima.

• Lokacin Shiri: 5 minutos.
• Lokacin dafa abinci: 20 minutos.
• Jimlar lokaci: 25 minutos.
• Ayyuka: 4.

Sinadaran

• 1 tablespoon na avocado man.
• 2 barkono barkono ja, diced
• ½ matsakaici rawaya albasa, yankakken.
• 3 kofuna waɗanda yankakken Kale, yankakken
• 2 teaspoons kayan yaji harissa.
• 2 teaspoons na tafarnuwa foda.
• Cokali 2 na cumin.
• ½ teaspoon na gishirin teku.
• 2 tablespoons na tumatir manna.
• 2 tablespoons na ruwa.
• 4 manyan ƙwai daga kajin kewayon kyauta.

Umurnai

1. A cikin babban skillet a kan matsakaici zafi, ƙara man avocado.
2. Da zarar ya yi zafi, sai a zuba barkonon karar kararrawa, albasa da tafasa na tsawon mintuna 5 ko har sai ya yi kamshi.
3. A zuba Kale da kayan kamshi, sannan a saka tumatur da ruwa, sai a rika motsawa har sai an hade. Cook don ƙarin minti 5, sa'an nan kuma rage zuwa simmer.
4. Azuba cokali hudu a zuba kowane kwai a cikin miya, sai a yayyafa gishiri da yawa sannan a dafa a rufe na tsawon mintuna 5, ko kuma sai kwan ya dahu yadda ake so.
5. Raba zuwa abinci guda hudu, sama da keto zafi miya, kuma kuyi hidima.

Gina Jiki

• Kalori: 140.8.
• Fat: 8.5.
• Carbohydrates: 6.25 Carbohydrates ruwa: 3.76g.
• Fiber: 2.5.
• Sunadarai: 57,5 g.

Palabras clave: sauki shakshuka.