PopcornYana daya daga cikin abubuwan ciye-ciye da aka fi cinyewa. Yana cike da muhimman abubuwan gina jiki kuma yana ba da fa'idodin kiwon lafiya iri-iri.
Amma an shirya shi da mai da gishiri mai yawa, wanda zai iya haifar da cin abinci. Saboda haka, yana da matukar muhimmanci a shirya shi daidai.
Zai iya zama zaɓi mai lafiya ko mara lafiya ya danganta da yadda kuka shirya shi.
a cikin labarin "Amfanin Popcorn, illolin, ƙimar abinci mai gina jiki", "Kalori nawa a cikin popcorn, menene amfanin" za a tattauna batutuwa.
Menene Popcorn?
"fashewa" lokacin da zafi ya fallasaMisira nau'in. A tsakiyar kowace ƙwayar masara akwai ɗan ƙaramin ruwa, wanda ke faɗaɗa lokacin zafi kuma a ƙarshe ya sa kwaya ta fashe.
PopcornAna la'akari da abincin hatsi gabaɗaya wanda ya ƙunshi ƙaƙƙarfan ƙwanƙwasa, ƙwanƙwasa, ko husk mai ɗauke da sitaci. Lokacin da zafi, matsa lamba a cikin kwandon yana ƙaruwa kuma a ƙarshe masara ta fito.
Baya ga nau'ikan da za'a iya fitowa a cikin microwave, ana iya yin shi a cikin ƙananan na'urori musamman waɗanda aka yi don shuka masara. popcorn iri-iri Akwai.
A tarihi, al'adu sun yi amfani da shi fiye da shekaru 6.000 tun lokacin da masara ta kasance muhimmin bangare na yawancin abincin al'adu a zamanin da. PopcornAkwai shaidar amfani da
Sauƙaƙan dumama busassun masara akan wuta shine na farko Popcornya haifar da fitowar
PopcornBinciken binciken kayan tarihi na baya ya kasance a Peru, amma a New Mexico da Amurka ta tsakiya kimanin shekaru 5000 da suka wuce. popcorn ka an gano gawarwakin.
Popcorn Darajar Gina Jiki
Abincin hatsi ne cikakke kuma a zahiri yana cikin wasu muhimman abubuwan gina jiki. Yawancin karatu sun danganta amfani da hatsi gaba ɗaya tare da rage haɗarin kumburi da cututtukan zuciya.
Giram 100 ta tashi a cikin wuta a gida abun ciki mai gina jiki na popcorn shine kamar haka:
100 grams na popcorn 387 adadin kuzariYa ƙunshi gram 13 na furotin, gram 78 na carbohydrates da gram 5 na mai.
Wannan adadin kuma yana ba da kusan gram 15 na fiber. Shi ya sa yana daya daga cikin mafi kyawun tushen fiber.
Menene Fa'idodin Popcorn?
Ya ƙunshi polyphenol antioxidants
Polyphenolssune antioxidants waɗanda ke taimakawa kare sel daga lalacewa ta hanyar radicals kyauta. Binciken da aka yi a Jami'ar Scranton Popcornya nuna cewa yana dauke da adadi mai yawa na polyphenols.
Polyphenol yana da alaƙa da fa'idodin kiwon lafiya iri-iri. Wannan ya haɗa da mafi kyawun wurare dabam dabam, mafi kyawun lafiyar narkewa da rage haɗarin cututtuka da yawa.
Yawancin bincike sun nuna cewa polyphenols na iya rage haɗarin ciwon daji, ciki har da prostate da ciwon nono.
High a cikin fiber
Abincin ciye-ciye ne mai yawan fiber. A cewar bincike, fiber na abinci yana rage haɗarin cututtuka da yawa kamar cututtukan zuciya, kiba da nau'in ciwon sukari na 2. Fiber kuma yana taimakawa rage nauyi kuma yana inganta lafiyar narkewa.
Shawarar shan fiber na yau da kullun shine gram 25 na mata da gram 38 na maza. 100 grams na popcornYa ƙunshi gram 15 na fiber, wanda alama ce ta sinadirai masu dacewa don biyan bukatun fiber na yau da kullun.
Yana goyan bayan ci gaban kashi
Popcorn Domin yana dauke da adadi mai yawa na manganese, yana da kyakkyawan tushen gina jiki wanda zai iya taimakawa wajen ginawa da kuma kula da kasusuwa.
ManganisanciAbincin da ke da alaƙa ne wanda ke taimakawa wajen tallafawa tsarin kashi (musamman a cikin mutanen da ke da rauni ga ƙasusuwa masu rauni, irin su mata masu zubar da jini) kuma an san shi don kare kariya daga osteoporosis, arthritis da osteoarthritis.
yana inganta narkewa
Popcornhatsi ne cikakke, kamar hatsi masu ɗauke da endosperm, germ, da bran.
Popcorn Domin kuwa hatsi ne gabaki ɗaya, yana ɗauke da dukkan fiber ɗin da ke cikin bran, inda ake adana bitamin irin su bitamin B-complex bitamin da bitamin E.
PopcornBabban abun ciki na fiber a cikinsa yana tallafawa motsin hanji na yau da kullun kuma yana hana maƙarƙashiya. Fiber yana motsa motsin hanji mai lebur, yana aiki da tsokoki kuma yana motsa fitar da ruwan 'ya'yan itace masu narkewa, duka biyun suna taimakawa wajen kiyaye gabaɗayan tsarin narkewar abinci.
Fiber mai narkewa, nau'in fiber da ake samu a cikin hatsi gabaɗaya, yana taimakawa rage matakan cholesterol ta hanyar ɗaure cholesterol a cikin ƙaramin hanji kuma yana hana shigarsa cikin jini.
Rage jimlar cholesterol yana rage haɗarin cututtukan zuciya (ciwon zuciya, bugun jini, da atherosclerosis) daga baya a rayuwa, kuma yana hana matsa lamba akan zuciya da arteries, saboda jini na iya gudana cikin sauƙi.
Yana daidaita sukarin jini
Fiber kuma yana da babban tasiri akan sukarin jini a cikin jiki. Fiber yana taimakawa wajen daidaita sakin da sarrafa matakan sukari na jini da insulin fiye da mutanen da ke da ƙananan matakan kuma yana rage haɗarin kamuwa da ciwon sukari na 2. Ga masu ciwon sukari, cin isasshen fiber na taimakawa wajen rage waɗannan sauye-sauye a cikin sukarin jini.
Saboda haka PopcornYana da babban abun ciye-ciye saboda abun ciki na fiber. Ka tuna, sarrafa sashi shine maɓalli kuma ka guji ƙara miya mai-sukari ko mai mai yawa don abun ciye-ciye mai gina jiki.
Yana hana samuwar kwayoyin cutar daji
Binciken kwanan nan yana da Popcornya bayyana cewa ya ƙunshi babban adadin antioxidants. Antioxidants suna kawar da kuma kawar da radicals masu alaƙa da cututtuka daban-daban a cikin jiki, kamar ciwon daji.
Masu tsattsauran ra'ayi suna da alhakin maye gurbin ƙwayoyin DNA masu lafiya a cikin ƙwayoyin kansa. Popcorn cinyewa yana taimakawa wajen rage waɗannan haɗari.
Yana hana tsufa da wuri
Baya ga ciwon daji, yana hana bayyanar cututtuka masu alaƙa da shekaru irin su radicals free , shekaru spots , wrinkles , makanta , macular degeneration , fahimi raguwa , raunin tsoka , dementia , Alzheimer's disease , osteoporosis , asarar gashi da sauransu.
Popcorn Tun da yake yana dauke da antioxidants masu karfi, yana hana tsufa ta hanyar magance tasirin free radicals.
Shin Popcorn Yana Gina Nauyi?
Yana da yawan fiber kuma yana da ƙarancin adadin kuzari don yawan kuzari. Duk waɗannan halaye ne na abincin da ke haɓaka asarar nauyi.
Tare da adadin kuzari 31 a kowace kofin PopcornYa ƙunshi ƙarancin adadin kuzari fiye da sauran shahararrun abincin abun ciye-ciye.
A cikin binciken daya Popcorn da jin gamsuwa bayan cin dankalin turawa. 15 adadin kuzari Popcornan same shi da cikawa kamar guntun dankalin turawa mai kalori 150.
Za a iya cin popcorn akan abinci?
Don dalilan da aka lissafa a sama, yana taimakawa wajen rage kiba, wato, abun ciye-ciye ne da ake iya sha yayin cin abinci. Makullin anan shine a cinye cikin matsakaici. Idan kun ci da yawa, yana iya haifar da kiba saboda za ku sami karin adadin kuzari.
kunshin popcornWadanda ake sayarwa a gida ba su da lafiya kamar wadanda aka shirya a gida. Ana yin samfura da yawa ta hanyar amfani da mai da hydrogenated ko wani ɓangaren mai da ke ɗauke da kitse mai cutarwa.
Karatu,trans fatsAn danganta shi da haɗarin cututtukan zuciya da sauran cututtuka masu tsanani.
Hanyar shiri yana da mahimmanci
Duk da fa'idodin da aka lissafa a sama, yadda aka shirya shi yana tasiri sosai ga ingancin abinci.
Yana da ƙananan adadin kuzari lokacin da aka tashi a gida, amma wasu nau'ikan da aka shirya suna da yawan adadin kuzari.
Iri-iri da aka saya daga gidajen sinima galibi ana yin su ne da mai marasa kyau, ɗanɗanon ɗan adam, da yawan sukari da gishiri.
Wadannan sinadaran ba kawai suna ƙara adadin adadin kuzari ba, har ma suna sa shi rashin lafiya.
Abinci da Fat-Free Popcorn Recipe
a nan yi popcorn lafiya Mai sauƙi girke-girke don:
Yadda ake yin Popcorn
kayan
– 2 cokali na man zaitun
- 1/2 kofin kernels masara
- 1/2 teaspoon na gishiri
Shiri
– A zuba mai da kwayayen masara a cikin babban kasko sannan a rufe murfi.
– Cook a kan matsakaici-zafi na kimanin minti 3 ko har sai fashewar ta tsaya.
– Cire daga zafi a zuba a cikin farantin abinci.
– Add gishiri.
A sakamakon haka;
PopcornYana da girma a cikin wasu muhimman abubuwan gina jiki, irin su bitamin, ma'adanai, da antioxidants polyphenol.
Hakanan yana daya daga cikin mafi kyawun tushen fiber. Shirya shi ta hanyar lafiya da cinye shi cikin matsakaici har ma yana taimakawa rage nauyi.
