Daga m zuwa yau da kullum, samar da zažužžukan na iya zama da wahala a shirya.Amma muna da bayanin da kuke buƙata don zama mai kula da sara.
Wukake suna haifar da raunin rauni fiye da kowane nau'in kayan aikin hannu.Kuma ko da yake aljihu da wukake masu amfani suna aika mafi yawan mutane zuwa ER, wukake na dafa abinci ba su da nisa a baya, bisa ga binciken Satumba na 2013 a cikin Journal of Emergency Medicine wanda ya sanya raunin wuka a kowace shekara a kusan miliyan daya tsakanin 1990 da 1990. 2008. Wannan ya fi yankan hannu 50,000 a kowace shekara.Amma akwai hanyoyi don tabbatar da cewa ba ku zama ƙididdiga ba.
"Za ku iya samun wuka mafi kyau a duniya, amma idan ba ku san yadda za ku iya sarrafa ta yadda ya kamata ba, ko kuma ku sanya 'ya'yan itace da kayan lambu marasa kyau, kuna kara haɗarin rauni," in ji shugaba Scott Swartz, mataimaki. Farfesa a Cibiyar Culinary ta Amurka a Hyde Park, New York.
Ya koyar da daliban dafa abinci da kuma masu dafa abinci na gida dabarun yankan da suka dace da dabarun wuka, kuma ya ce ƴan yi da wasu na gaba ɗaya sanin yadda ake yin nisa zuwa ga ƙware.Ga 'yan misalan abin da za ku tuna lokacin da kuke shirin shiryawa:
Kun yi haƙuri da himma don isa ga matakin “cikakkiyar cikakke” na avocado, wanda yake jin kamar yana ɗaukar kusan rabin yini.Taya murna!Yanzu lokaci ya yi da za a yi bikin wannan lokacin da ba kasafai ba tare da wasu ƙwararrun aikin wuƙa.
Yi Amfani da karamar wuka, yanke avocado a cikin rabin tsayin tsayin farko, daga sama zuwa kasa.Wannan zai bayyana babban rami a tsakiya.A cikin avocado mai cikakke, za ku iya ɗaukar cokali kuma kawai ku kwashe ramin, sannan ku yi amfani da cokali guda ɗaya don sauƙaƙe koren nama daga kwasfa irin dinosaur.
Kar a rike rabin avocado mai ramuka a hannu daya sannan a yi amfani da babbar wuka wajen fada cikin ramin domin a dauke shi.Mutane da yawa suna amfani da wannan hanyar, amma karkata babbar wuka mai kaifi da ƙarfi da sauri zuwa tafin hannunka ba abu ne mai kyau ba, in ji Swartz.
Abin da Ya Sa Ya Kamata Ku Ci Su Yi Magana game da abinci mai gina jiki: Avocado yana cike da fiber, fats mai lafiya, bitamin, da sinadarai, waɗanda duk suna aiki tare don tallafawa lafiyar zuciya kuma suna iya taimakawa wajen tsufa, a cewar Sashen Noma na Amurka. (USDA).
Don haka na kowa cewa suna da sauƙi sara?Ka sake tunani, in ji Swartz, wanda ya ce karas yana da sauƙin yankewa da yaudara - amma saboda suna zagaye, mutane sukan “bi su” a kusa da allo, suna samun yatsu a hanya.
Da farko sai a datse babban sashe, sannan a yanka shi tsayin daka zuwa tsakiya don ya kwanta a kan allo mai zagaye tare da zagaye a sama.
Kar a saita karas ɗin sannan a fara yanke shi zuwa zagaye-zagaye saboda hakan yana ƙara yuwuwar yankan su yi birgima.
Me ya sa ya kamata ku ci su Gabas Dennis, Massachusetts na Amanda Kostro Miller, RD, ya ce karas yana ba da beta-carotene, wanda binciken da ya gabata ya nuna yana taimakawa hangen nesa da rigakafi, kuma yana iya taimakawa wajen kawar da wasu nau'in ciwon daji.
Dadi sosai, kuma duk da haka yana santsi bayan bawon, mangwaro yakan gabatar da hatsarin rauni, in ji Swartz.
Yi Farko, kwasfa shi da bawo ko ƙaramar wuka - kamar yadda za ku iya kwasfa apple - sannan ku yanke babban ƙarshen kuma sanya shi a kan katako.Kamar tare da karas, nufin wani lebur surface a kan yankan allo.Fara yanke ƙananan sassa zuwa ƙasa zuwa allon kuma kuyi aiki a kusa da rami.
Kada ku riƙe shi a hannun ku kuma yanke a matsayin hanya don kiyaye shi, in ji Swartz.Ko da babban rami a tsakiya, wukarka na iya zamewa.
Me yasa yakamata ku ci su Mangoes suna ba da bitamin C, in ji USDA, tare da wasu fiber, in ji Bend, tushen Oregon Michelle Abbey, RDN.Kamar yadda labarin da aka buga a watan Nuwamba 2017 a cikin Nutrients ya nuna, bitamin C yana taka muhimmiyar rawa wajen rigakafi.A halin yanzu, binciken da ya gabata ya nuna isa matakin da aka ba da shawarar ci don fiber na abinci yana da alaƙa da ƙarancin haɗari ga yanayin kiwon lafiya, gami da cututtukan zuciya, ciwon sukari, bugun jini, da kiba, a tsakanin sauran fa'idodi.
Ga wani zaɓi wanda ke fa'ida daga ƙirƙirar shimfidar wuri, in ji Swartz, musamman saboda za ku riƙe kunne daga sama.
Ki fara dahuwar masarar a dunkule, a bar shi ya dan huce, sannan a yanka shi cikin nisa.Sanya gefen yanke ƙasa, riƙe da ƙarfi zuwa sama, kuma yi amfani da ƙaramin wuka don “zuba” kwaya daga gare ku, zuwa gunkin allo.
Kada ka bar shi gabaɗayan cob kuma saita shi a kan allo don kewaya yayin da kake ƙoƙarin yanke kernels daga nesa da kai ko wajenka.Ba wai kawai wannan ke sa shi rashin lafiya ba, har ma da kernels ɗin ku yakan tashi a ko'ina.
Me ya sa ya kamata ku ci shi Kyawawan launin rawaya na masara mai kyau ya fito ne daga lutein da zeaxanthin, in ji Abbey, wanda wani bita da aka buga a watan Yuni 2019 a Ci gaban Ci gaban Gina Jiki yana nuna carotenoids waɗanda ke da amfani ga lafiyar ido.Abbey ya kara da cewa za ku kuma sami fiber mai narkewa da sitaci mai juriya, wanda dukkansu suna taimakawa wajen tabbatar da daidaiton sukarin jini, a cewar asibitin Mayo.
Daga cikin 'ya'yan itatuwa masu ban sha'awa da za ku iya ɗauka a cikin dafa abinci, rumman na musamman ne saboda kuna son tsaba kawai, wanda ake kira arils, in ji Swartz.Amma saboda ba ku son nama mai ɗanɗano sosai, rumman a zahiri ba shi da wahala a shirya kamar yadda kuke tunani.
Ka Yanke 'ya'yan itacen a cikin rabin nisa kuma ka riƙe rabi zuwa ga kwano na ruwa a cikin kwano, yanke gefe daga gare ku.Yi wa baya da gefe da cokali, wanda zai raba ciki da kwasfa.Da zarar duk abin da ya faru na goey ya kasance a cikin ruwa, arils za su rabu da membranes, don haka za ku iya fitar da su.
Kar a yi cikakken bayani da dabarun ku, Swartz ya ba da shawarar.Akwai ɗimbin bidiyoyin “gajeren hanya” waɗanda ke da ku yanke ƙananan murabba'ai a ƙasa ko rarraba 'ya'yan itacen, amma idan kuna son inganci, je don hanyar sara-cikin-rabi.
Dalilin da ya sa ya kamata ku ci su Duk da cewa ba ku cin naman 'ya'yan itacen, har yanzu kuna samun kayan abinci mai gina jiki, in ji Abbey.Ruman arils suna da wadatar polyphenols, in ji ta.A cewar wata kasida da aka buga a cikin 2014 a cikin Advanced Biomedical Research, waɗannan abubuwan da aka gyara suna sanya su babban abinci mai hana kumburi.
Wadannan 'ya'yan itatuwa masu ban sha'awa sun dace da tafin hannunka sosai ta yadda mutane sukan yi sha'awar yanke su kamar jaka, in ji Swartz.Amma bai kamata a riƙe jakunkuna ko kiwi don haka ba.
Yi Tare da fata mai duhu har yanzu, a yanka a cikin rabin nisa kuma a sanya babban gefen ƙasa a kan allo, sannan yi amfani da karamar wuka don kwasfa ta cikin tsiri, yanke zuwa allon.A madadin, zaku iya yanke shi cikin tsayin rabin tsayi kuma kawai zaku fitar da ɓangaren litattafan almara.
Kada a yi amfani da peeler!Ka tuna cewa peelers na iya yanke ku, kuma, idan sun zame daga saman, wanda yakan faru da kiwis.Yi amfani da wuka maimakon.
Me Yasa Ya Kamata Ku Ci Shi Ga wani babban gidan wutar lantarki na bitamin C, in ji Kostro Miller.Kiwi guda biyu na iya ba ku kashi 230 na adadin adadin bitamin da ake ba da shawarar yau da kullun, da kusan kashi 70 na bitamin K ɗin ku na yau da kullun, bisa ga USDA.Bugu da kari, ta kara da cewa, har ma kuna iya cin fata mai taurin kai don karin fiber idan baku son bare shi.
Ga wani zabi inda bawon ba zai zama na tilas ba, tunda fata za ta yi laushi zuwa wani mataki tare da dafa abinci kuma tana ba da haɓakar fiber.Amma idan za ku kasance kuna yin dunƙule dankalin turawa mai laushi ko kuma kawai ba ku son taurin fata, lokaci don ɗan kwasfa.
Yi Ba kamar kiwi ba, dankali mai dadi yana sauƙin barewa tare da daidaitaccen peeler, kodayake kuna iya amfani da ƙaramin wuka.Bayan kwasfa, a yanka a cikin rabin nisa kuma saita kan allon yanke tare da yanke gefen ƙasa, sa'an nan kuma a yanka a cikin manyan "zanen gado" wanda za ku iya saita shi kuma a yanka a cikin murabba'i.
Kada a Yanke guda zuwa manya da kanana.Samun daidaituwa a cikin girman ku zai tabbatar da ko da dafa abinci - kuma wannan yana zuwa ga kowane nau'in kayan lambu da aka yanke zuwa guda, kamar dankali, squash, da beets.
Me ya sa ya kamata ku ci shi Fiber, fiber, fiber.Ko da yake dankalin turawa yana da wadata a cikin beta-carotene da potassium, Alena Kharlamenko, na birnin New York, RD, ya ce kawai kofi 1 na dankalin da aka daskare ya ƙunshi har zuwa gram 7 na fiber, wanda hakan shine babban dalilin haɗa su.Baya ga rigakafin cututtuka, ta lura cewa fiber na iya haɓaka lafiyar hanji, narkewar abinci, da lafiyar zuciya, waɗanda duk fa'idodi ne da Makarantar Kiwon Lafiyar Jama'a ta Harvard TH Chan ita ma ta nuna.
Komai abin da kuke sara - 'ya'yan itace, kayan lambu, nama, ko abincin teku - akwai wasu abubuwan yau da kullun waɗanda zasu iya sa lokacin shirya ku ya fi aminci da inganci.Chef Swartz yana ba da waɗannan fahimta:
Mafi yawan duka, yana ba da shawara, ɗauki lokacin ku.Sai dai idan kuna karatun zama mai dafa abinci kuma kuna aiki akan ƙwarewar yankan cikin makanta, babu wani dalili na gaggawar shirya abincinku.
Swartz ya ce: "Idan kuka yi sauri, za ku iya samun rauni sosai, musamman idan kun shagala.""Ka sanya shi ya zama motsa jiki mai daɗi, motsa jiki a cikin sauƙi, kuma za ku kasance mafi aminci da haɓaka ƙwarewar ku."
Lokacin aikawa: Maris-03-2020
