Legumes

Abincin jan wake: girke-girke, hanyoyi na yau da kullum

Kusan dukan kayan gina jiki mai gina jiki - kayan gina jiki mai haske, mai yalwa ba tare da cholesterol da wadataccen ma'adinan bitamin-minera - an tattara shi a cikin wake jan. A gaskiya ma, legumes kadai kadai zai iya maye gurbin dukkanin kayayyakin. Bari mu koyi game da tasiri akan jikin jan wake da kuma yadda za a shirya shi.

Amfanin wake

Gurashin Red - wata mahimmanci na tushen wasu abubuwa masu amfani da bitamin. Kuma furotin da ke ciki ba shi da ƙari a darajarsa ga kifi da nama. Ba abin mamaki bane da yawa masu cin ganyayyaki suna son legumes a matsayin tushen furotin. Su ainihin tushen amino acid ne:

  • Histidine muhimmin sashi na hemoglobin. Har ila yau, yana taimaka wa al'amuran al'ada da kuma jijiyar auditory;
  • tyrosine yana inganta aikin glandon da kuma endocrine gland, wani antioxidant da mai bayyana m-depressant, taimaka rage rashin lafiyan halayen;
  • Lysine taimaka rabu da mu na ciwo da cututtuka da kuma cututtuka na pathogenic;
  • Arginine yana da tasiri mai tasiri akan gabobin haihuwa, kuma yana taimakawa wajen ladabin fata, tun da yake shi ne ɓangare na collagen;
  • Tryptophan yana da tasiri mai amfani akan tsarin mai juyayi, yana sauya tashin hankali, yana jin daɗi kuma yana daidaita barci.

Shin kuna sani? Wasu masana tarihi sunyi imanin cewa Cleopatra yana da alhakin da ba zai iya mantawa da shi ba, don yin wanzuwa, wanda aka yi daga wake. Bayan kara karamin ruwa, an yi amfani da su tare da murfin bakin ciki akan fuska. A sakamakon haka, fuskar ta kusan kusan dusar ƙanƙara da tsabta, wanda ya dace da ra'ayoyin wannan lokacin game da kyakkyawar kyau.

Kullum kuna cin wake wake, za ku iya ji irin tasirinsa a jiki:

  • saboda babban abun cikin fiber na taimakawa wajen daidaita tsarin narkewa, wanda yafi dacewa ga mutanen da ke fama da maƙarƙashiya;
  • taimaka wajen kiyaye lafiyar jiki cikin jiki, yaki da flatulence da kiba, rage abun ciki na kwayoyin cutarwa;
  • shi ne babban tushen samar da makamashi, an bada shawarar yin amfani da ita ga 'yan wasa da kuma wadanda ke fama da aiki mai tsanani;
  • samfurin yana sarrafa cholesterol na jini kuma yana taimakawa wajen rigakafin atherosclerosis;
  • saboda babban taro na potassium, alli, magnesium da folic acid yana taimakawa aikin zuciya da jini, yana taimakawa wajen daidaita yanayin jini;
  • baƙin ƙarfe yana da alaka da samar da iskar oxygen ga dukkan kwayoyin halitta da kyallen takarda, wanda ya hana ci gaban anemia;
  • yana da tasiri, yana da amfani a yawan cututtuka na urinary tsarin;
  • Amfani da samfur na yau da kullum na inganta yanayin fata da gashi;
  • godiya ga sauki saukewa na kayan lambu kayan gina jiki da aka bada shawara ga dieters. Yana ba da jin dadi kuma ba ya kai ga tsalle a cikin jini.

Kashe wadanda karin fam zasu taimaka: watercress, litchi, wake, squash, 'ya'yan itace, broccoli, alayyafo, cardamom, kabeji, goji berries, barberry, cilantro, lovage.

Har yaushe ya dauka?

A matsakaici, wake-wake jan wake yana dafa don tsawon sa'o'i 1.5-2 har sai an dafa shi sosai, da kuma bayan safara, game da awa daya. Gishiri ya fi kyau a ƙarshen dafa abinci, tun da kasancewar gishiri ya ƙara tsawon lokacin dafa abinci.

Don ƙayyade shirye-shiryen samfurin, kana buƙatar cire uku nau'in kuma gwada su. Idan akalla ɗaya daga cikinsu ba taushi ba ne, yana da muhimmanci don ci gaba da dafa abinci. Zaka iya fara duba saurin minti 40-45 bayan tafasa da maimaita kowane mintoci kaɗan. Wannan zai hana kiya daga digested. Idan kana buƙatar ƙara ruwa, to amfani kawai da zafi.

Ƙara koyo game da abun da ke ciki da amfanin wake ga jiki: farin, baki, jan, bishiyar asparagus.

Yadda za a jiƙa da wake

Don haka wake ya dafa sauri kuma a lokaci guda ya kasance cikakke, Dole ne a fara da shi a cikin ruwa mai zurfi don 6-8 hours. Bugu da ƙari, irin wannan legumes na da sauƙi don narkewa. A cikin zafin rana za a iya kiyaye wake a cikin firiji don haka ba ta da karfi.

Don jiƙa ga gilashin gishiri daya, ɗauki gilashin ruwa uku. Bayan wani lokaci, za'a iya canza ruwa, amma ba lallai ba ne. Kurkura a karkashin ruwa mai gudu kafin dafa abinci.

Yana da muhimmanci! A lokacin yin haka, ƙarar wake yana ƙaruwa sau biyu, kuma a lokacin da za ta ƙara wani 10-20%. Ɗaya daga cikin gilashin 300 ml ya ƙunshi game da 250 g na samfurin, daga wannan adadin game da 500 g na legumes na legumes aka samu.

Abincin busassun abinci ba tare da soaking ba

Sinadaran:

  • bushe jan wake - 1 kofin;
  • ruwa mai tsabta - tabarau 3-4;
  • gishiri - 1 tsp;
  • man fetur - dandana.

Inventory:

  • pan;
  • cokali na katako;
  • teaspoon;
  • auna kofin

Shirin girke-mataki-mataki:

  1. Rinse legumes na da kyau, zuba a cikin wani saucepan kuma ƙara ruwa: 3-4 kofuna na ruwa ga daya kopin samfurin.
  2. Ku kawo cikin tafasa, ku kwantar da ruwa, ku zuba nauyin wannan ruwan sanyi kuma ku kawo tafasa a kan zafi kadan.
  3. Bayan tafasa za ku bar simmer for 1.5-2 hours har sai da shirye, idan ya cancanta - don ƙara lokaci. Idan ruwan ya bugu, ƙara zafi.
  4. An ƙara gishiri game da minti 10 kafin ƙarshen dafa abinci a cikin nauyin: ga 1 kopin samfur - 1 tsp. Daga gishiri.
  5. Bincika wake a sake shiryawa, kwashe ruwan da ya rage kuma ƙara man ko wasu kayan ado don dandana.

Koyi girke wake a tumatir miya da yadda za a rufe wake don hunturu.

Yadda za a dafa kore wake

Sinadaran:

  • raw kore wake - 1 kofin;
  • ruwa mai haske - gilashin tabarau 2-3;
  • gishiri - 1 tsp;
  • man fetur - dandana.

Inventory:

  • pan;
  • cokali na katako;
  • teaspoon;
  • auna kofin

Shirin girke-mataki-mataki:

  1. Rinse pods da a karkashin ruwa mai gudu, cire duk mai tushe.
  2. Sanya legumes a cikin ruwa mai zãfi, gishiri da tafasa a kan zafi mai zafi na minti 6-8.
  3. Don gwadawa, ya kamata su kasance da taushi, amma ba su fada ba. Idan ba a shirye ba, to sai ku tafasa 'yan mintoci kaɗan.
  4. Shirya wake da colander kurkura karkashin ruwa mai gudu.
  5. Ƙara man shanu ko kowane kayan ado don dandana.

Muna bada shawara don gano irin nau'in kore kore da kuma kayan da ya dace.

Dafa abinci a cikin mai yawa

  1. Pre-soaked wake don zuba a cikin tasa na multicooker. A wani lokaci a cikin kwano 4-lita, zaka iya tafasa 400 g na samfurin.
  2. Ƙara ruwan tsabta zuwa tasa lita 1.5.
  3. Zaži yanayin "Gyara" ko "Buga" kuma saita lokacin 1.5-2 hours.
  4. Minti goma kafin ƙarshen dafa abinci, kara gishiri don dandana.
  5. Idan ana so, 'yan mintoci kaɗan kafin karshen ƙara kayan lambu, ganye da tafarnuwa, soyayyen man fetur.

Bidiyo: Yadda za a dafa wake wake cikin jinkirin mai dafa

Microwave Cooking

  1. Cikakken legumes na dafaɗa a cikin gilashin gilashi don zuba jari da kuma zuba ruwa.
  2. Kunna microwave na minti 10 a cikakken iko.
  3. Salt dandana, canzawa zuwa ikon matsakaici kuma dafa wani minti 20.
  4. Gwada legumes, idan basu shirya ba tukuna, sannan saita karin lokaci.

Beans Recipes

Red wake suna da babbar mataimaki ga kowane uwargidan, saboda yana da kyau tare da samfurori da yawa kuma yana dacewa da dafa abinci, gurasa, salads da sauran jita-jita.

Bincike kayan girke-girke don girke tumatir, salatin Koriya daga zucchini, kore tumatir da salted kabeji a cikin jinsi na Georgian, kayan lambu mai haɗuwa, horseradish tare da beetroot, adzhika, caviar daga patises, karas, eggplants.

Pita da wake

Sinadaran:

  • raw ja wake - 200 g;
  • albasa - 1-2 inji mai kwakwalwa.
  • karas - 1-2 inji mai kwakwalwa.
  • man kayan lambu - 2 tbsp. l.;
  • Armenia lavash - 2 zanen gado.

Inventory:

  • pan;
  • frying kwanon rufi;
  • cokali;
  • wuka;
  • yanke katako.

Shin kuna sani? Birtaniya ta fara jin game da wake daga Yaren mutanen Holland, wanda shine dalilin da ya sa aka kira shi a harshen Burtaniya. Kuma a cikin Bulgaria akwai Bean Day, wadda aka yi bikin ranar Lahadi da ta gabata a Nuwamba. Bukukuwan a wannan lokaci sun hada da jita-jita da yawa daga legumes, har ma da harbi daga bindiga.

Shirin girke-mataki-mataki:

  1. Tafasa da wake da aka rigaya da zazzagewa zuwa sauƙi, damuwa da knead a cikin dankali mai dankali, zaka iya barin kananan guda.
  2. Don rub da karas a kan wani kayan lambu mai mahimmanci, ya yanyanka albasa, toya duk abincin man fetur.
  3. Yada gurasar pita, shafa shi tare da dankali mai dankali, sa kayan lambu a saman.
  4. Ninka gurasar gurasa da girasa kuma a yanka a cikin kashi 4-5.
  5. Kafin yin hidima, zaka iya yin dan kadan har sai zinariya.
  6. Ku bauta wa tare da kirim mai tsami ko kirim mai tsami-mayonnaise miya da ganye.

Fidio: Gishiri don burrito tare da nama, wake da masara

Bean Salad

Sinadaran:

  • gwangwani ja wake - 400 g;
  • red albasa - 1 pc.;
  • Bulgarian barkono - 1 pc.;
  • wuya cuku - 100 g;
  • 2-3 ganye na kasar Sin kabeji;
  • tafarnuwa tafarnuwa;
  • faski;
  • 'yan saukad da ruwan' ya'yan lemun tsami;
  • mayonnaise.

Inventory:

  • salatin tasa;
  • cokali;
  • wuka;
  • yanke katako.

Gano abin da kyau wake yake da kuma yadda zasu bunkasa su a fili.

Shirin girke-mataki-mataki:

  1. Lambatu gwangwani gwangwani.
  2. Grate cuku cuku, yankakken barkono da kabeji cikin tube.
  3. Yanke da albasa a cikin rabin zobba, sara da tafarnuwa da ganye finely.
  4. Mix dukkan nau'in sinadaran, ƙara mayonnaise kuma yayyafa salatin da ruwan 'ya'yan lemun tsami.

Video: Yadda ake yin salatin wake

Bean Soup

Sinadaran:

  • raw ja wake - 200 g;
  • albasa - 1 pc.;
  • karas - 1 pc.;
  • Tumatir - 2 inji mai kwakwalwa.
  • kayan lambu broth - 1.5 lita;
  • man kayan lambu - 2 tbsp. l.;
  • tumatir manna - 1-2 tbsp. l.;
  • 1-2 seleri stalks;
  • 1-2 cloves da tafarnuwa;
  • bay ganye, thyme, faski.

Inventory:

  • pan;
  • cokali;
  • wuka;
  • yanke katako.

Sauran wakilan legumes na da amfani ga jiki: kirki, peas, Peas Peas.

Shirin girke-mataki-mataki:

  1. Ganyayyun wake da suke dafaɗa don tafasa kusan zuwa shiri.
  2. Finely sara da albasa, karas, tafarnuwa da seleri.
  3. Ƙasa tumatir da ruwan zãfi, kwasfa, a yanka a cikin yanka.
  4. Gasa albasa, karas da seleri a cikin kayan lambu mai tsawon minti biyar.
  5. Saka duk abin da ke cikin broth, ƙara tafarnuwa, bay ganye, thyme da kuma dafa a kan zafi kadan na kimanin minti 20 har sai wake suna shirye.
  6. Ƙara gishiri, cire leaf ganye, zuba cikin faranti da kuma ado tare da yankakken yankakken faski.

Video: Red Bean Soup

Haɗin Gizon Lobio

Sinadaran:

  • raw ja wake - 600 g;
  • albasa ko albasa da albasarta - 400 g;
  • sabo ne cilantro - 50-60 g;
  • 2 cloves da tafarnuwa;
  • 3 bay bar;
  • savory, coriander, hops-suneli - 0.5-1 tsp kowace;
  • na yaji ja da barkono baƙi don dandana;
  • tkemali, man fetur, gishiri.

Inventory:

  • pan;
  • cokali;
  • wuka;
  • yanke katako.

Yana da muhimmanci! Gudun wake ne mai kyau, don haka ya kamata a yi amfani da hankali a kananan yara da mata masu juna biyu. Mutanen da ke fama da cututtukan cututtuka na gastrointestinal sun fi kyau don kauce wa wannan samfur.

Shirin girke-mataki-mataki:

  1. Zuba ruwan legum na wanke a cikin ruwa, sanya ganye mai ganye kuma dafa kan zafi mai zafi na kimanin sa'o'i biyu.
  2. Minti 10-15 kafin karshen, magda ruwa, knead rabin wake, tare da sauran sauran. Idan yana da bushe, ƙara ruwa a cikin abin da ake bufa su. Ci gaba da simmer a kan zafi kadan.
  3. Fry yankakken albasa a cikin kayan lambu mai, ƙara yankakken cilantro. A ƙarshen frying ƙara kakar seasonal.
  4. Crush hops-suneli, savory, barkono, tafarnuwa da naman gishiri a cikin turmi.
  5. A cikin ƙarshe, ƙara gurasa, tkemali da abinda ke cikin turmi, dafa don karin minti biyar. Salt dandana.
  6. Ku bauta wa garkuwa da cilantro da rabi-rabi na albasa.

Bidiyo: Lobio a Jagorancin

Yadda za a dafa wake wake

  1. Gasa wake a cikin mai dafa abinci, mai dafa abinci bayan tafasa yana kimanin minti 40.
  2. Za a shirya legumes a cikin rabin lokaci idan bayan minti biyar na tafasa, an maye gurbin ruwa da kankara. Sabili da haka maimaita sau da yawa.
  3. Tsari na yau da kullum yana taimakawa wajen wanke wake: bayan an ƙara gishiri 25 g na sukari sugar 200 g na samfurin.
  4. Yi amfani da microwave ko jinkirin mai dafa.

Sabili da haka, a kan cin abincin wake ja, kuna samun wadata kusan dukkanin ma'adanai da bitamin. Bugu da ƙari, hakika za ku ji da tasiri mai kyau a jikinku - ƙarfafa ƙarfi, jimiri da kwanciyar hankali. Gwada duk girke-girke, zabi zabi mafiya so kuma ku ji dadin cin abinci!