Gurasar Brown yana bayyana azaman madadin da aka fi so akai-akai don ingantaccen abinci mai gina jiki. Gurasa mai launin ruwan kasa, wanda aka yi daga garin alkama gabaɗaya kuma mai wadatar fiber, shima zaɓi ne mai fa'ida sosai ga tsarin narkewar abinci. Don haka, me yasa burodin launin ruwan kasa ya bambanta da sauran nau'in burodi kuma me yasa ya kamata a fi son shi? A cikin wannan labarin, za mu yi bayani dalla-dalla game da amfanin burodin launin ruwan kasa da yadda ake yin shi a gida.
Menene Gurasar Brown?
Gurasar Brown wani nau'in burodi ne mai lafiya wanda aka shirya tare da dukan alkama da kuma dukan fulawar alkama. Irin wannan burodin ya ƙunshi mafi yawan fiber da ƙimar abinci mai gina jiki fiye da burodin da aka yi daga farin fulawa. Bugu da ƙari, yana taimaka wa sukarin jini ya tashi da faɗuwa daidai kuma yana ba da jin daɗi. Gurasar Brown, wanda aka fi so a cikin abinci mai kyau, yana ba da makamashi ga jiki kuma yana da amfani ga lafiyar tsarin narkewa.
Menene Bambanci Tsakanin Gurasar Brown da Farin Bread?
Na farko, burodin mai launin ruwan kasa ana yin shi ne daga garin alkama gabaɗaya don haka ya fi fibrous da gina jiki. Farin biredi kuwa, ana yin shi ne ta hanyar amfani da fulawa mai tsafta, don haka abin da ke cikin fiber ya ragu.
Gurasar launin ruwan kasa yana da ƙasa glycemic indexkuma wannan yana taimaka wa sukarin jini ya zama mafi daidaito. Farin burodi, a gefe guda, yana da babban ma'aunin glycemic kuma yana iya haifar da haɓakar sukarin jini kwatsam.
Daga yanayin kiwon lafiya, gurasar launin ruwan kasa na iya zama zaɓi mafi koshin lafiya. Duk da haka, yana da mahimmanci a daidaita a cikin cinye nau'in burodin biyu.
Menene amfanin burodin launin ruwan kasa?
Gurasar launin ruwan kasa abu ne na abinci wanda ke da muhimmiyar rawa a cikin ingantaccen abinci mai gina jiki. Ga fa'idodin shan burodi mai launin ruwan kasa:
1. Yana da wadataccen tushen fiber
Gurasar launin ruwan kasa ya ƙunshi fiber fiye da farar burodi. Fiber yana taimakawa tsarin mu na narkewa kamar yadda ya kamata kuma yana ba da jin dadi.
2. Ita ce tushen bitamin da ma'adanai.
Gurasar Brown ya ƙunshi karin bitamin da ma'adanai fiye da farin burodi. Musamman bitamin B, demirYana da arziki a cikin magnesium da zinc.
3. Yana daidaita sukarin jini
Gurasar Brown abinci ne mai ƙarancin glycemic index. Wannan yana taimakawa sukarin jini ya kasance cikin kwanciyar hankali kuma yana rage jin yunwa.
4. Yana kare lafiyar zuciya
Gurasar Brown yana taimakawa kare lafiyar zuciya saboda babban fiber da antioxidants. Hakanan yana rage haɗarin cututtukan zuciya ta hanyar daidaita matakan cholesterol.
5. Yana saukaka narkewa
Gurasa mai launin ruwan kasa yana taimakawa tsarin narkewar abinci da kyau don godiya ga abun ciki na fiber. Wannan yana hana matsalolin narkewa kamar maƙarƙashiya.
Shin Bread Brown yana sa ka rasa nauyi?
Gurasar Brown gabaɗaya abinci ne da aka fi so ga waɗanda ke son rage kiba saboda ya fi koshin lafiya da wadataccen fiber fiye da farar burodi. Yana ba jiki jin daɗin cikawa na tsawon lokaci kuma don haka yana taimakawa wajen nisantar abinci mara kyau.
Duk da haka, gurasa mai launin ruwan kasa kadai baya taimakawa wajen rasa nauyi. Ana ba da shawarar cinye shi tare da daidaitaccen tsarin abinci da motsa jiki na yau da kullun. Kamar yadda yake tare da kowane abu, gurasa mai launin ruwan kasa abinci ne wanda ke buƙatar kulawa da yawan amfaninsa. Ka tuna, don rasa nauyi, yana da mahimmanci don ɗaukar salon rayuwa mai kyau, ba kawai abinci ɗaya ba.
Yadda ake yin burodin Brown a gida?
Hanyar yin burodi mai launin ruwan kasa a gida shine kamar haka:
kayan
3 kofin dukan alkama gari
Kofin ruwa na 1
Gilashin mai shayi daya
Cokali 1 na zuma
Fakiti 1 na yisti nan take
teaspoon na gishiri
Yaya ake yi?
Da farko sai a zuba ruwa da mai da zuma da yisti a cikin kwano sai a gauraya.
Sai azuba garin a hankali a fara kneading.
Ki zuba gishiri ki kwaba har sai kin samu kullun da baya manne a hannu.
Rufe kullu kuma bar shi ya yi laushi. Jira shi ya yi zafi na kimanin awa 1.
Ki sake cakuɗe kullun da aka haɗe, a siffata shi zuwa burodi da kuma sanya shi a kan tire mai yin burodi da aka lulluɓe da takardar burodi.
Ki yayyafa masa fulawa ki rufe ki barshi ya tashi na tsawon minti 15.
Gasa a cikin tanda preheated a digiri 180 na kimanin minti 30-35.
Gurasar ku mai launin ruwan kasa yana fitowa daga tanda yana shirye.
A ci abinci lafiya!
Menene illar burodin launin ruwan kasa?
Gurasa mai launin ruwan kasa ya ƙunshi fibre, furotin da bitamin fiye da farin burodi, don haka galibi ana ɗaukarsa zaɓi mafi lafiya. Duk da haka, akwai wasu illolin da ya kamata a yi la'akari da su yayin cin gurasar launin ruwan kasa.
Da farko, tun da burodin launin ruwan kasa yana da tsari mai yawa, yana iya zama da wuya a narkewa kuma yana iya haifar da matsalolin narkewa.
Bugu da ƙari, dukan fulawar alkama na iya rage shakar ma'adinai saboda phytic acid da ke cikinsa. Saboda haka, cin abinci mai launin ruwan kasa da yawa a rana yana iya haifar da matsalolin narkewar abinci da ƙarancin ma'adinai.
