Dadi da kuma amfani kabewa tun lokacin namu ne ƙaunar da mutane. An tabbatar da cewa an horar da shi a baya fiye da masara. Tuni shekaru dubu 5 da suka gabata an dasa wani kabewa a Amurka ta tsakiya, Sin, Masar, Japan da Indiya. Yau, mutanen da suke kokarin neman kammala kammalawar, wannan tambaya zai iya fitowa - adadin adadin calories a cikin wani kabewa. Duk da haka, kada su damu: abincin caloric na kabewa a kowane nau'i - gasa, Boiled ko stewed - ƙananan ne.
Caloric abun ciki na kabewa
Kwayoyin da ke dauke da kabewa suna ƙananan. Dangane da nau'o'in da kuma digiri na balaga, ƙwaro mai tsabta ya ƙunshi 22-30 kcal, tare da gyaran fuska na makamashi yana ƙaruwa kaɗan. Dafa shi steamed kabewa na da calorie abun ciki na 35 adadin kuzari, gasa - 37 da adadin kuzari, dafa - 20 kcal, kabewa ruwan 'ya'yan itace - 38 kcal, puree - 40 kcal. Abincin caloric na dried kabewa shine 68 kcal.
Babban caloric abun ciki ne stewed kabewa - 188 kcal, soyayyen a hanya rustic - 200 kcal, kabewa gari - 305 kcal, kabewa mai - 896 kcal. High kalori abun ciki da kabewa tsaba - 550 kcal.
Abinci na gina jiki mai amfani da kyan zuma
Tamanin kabewa a matsayin samfurin abinci yana da matukar haɗari. Ana iya amfani dashi don menu na abinci da na yara. Ku ci kabewa da albarkatu - a cikin salads, kuma an sarrafa shi a thermally - a cikin soups, roasts, da dai sauransu.
A cikin ɓangaren litattafan almara na ɓangaren litattafan almara, yawancin bitamin - ƙungiyar B (thiamine, riboflavin, folic acid, pantothenic acid, pyridoxine), A, C, E, PP, da kuma provitamin beta-carotene. Daga cikin ma'adinai abubuwa da suke samar da kabewa - baƙin ƙarfe, aidin, tutiya, potassium, alli, manganese, jan ƙarfe, fluorine da cobalt. Duk waɗannan kayan da aka yi da kabewa suna taimaka wajen ƙarfafa tsarin rigakafi.
Na gode da yawancin filaye na shuka, da kabewa yana inganta inganta aikin aikin gastrointestinal. Sakamakon jini daga jigilar jini yana da cututtukan ƙwayar cholesterol mai tsanani, da kabewa ya rage hadarin ciwon fashewa da kuma ciwon zuciya. A kabewa ga kodan kuma gallbladder yana da amfani ƙwarai. A cikin itatuwan kabewa kuma suna da mahimmin adadin bitamin, musamman - bitamin E, don haka suna da amfani don kare matasa na jiki. Ana kuma bi da ƙwayoyin tsaba a lokacin da suke fama da helminths.
Kwan zuma yana da amfani wajen ci ciki - yana sutura jikin da abubuwa masu aiki da kwayar halitta, yana kawar da ruwa mai yawa kuma yana taimakawa wajen cire m alamun bayyanar cututtuka.
Suman da Diet
Yana da kyau dacewa da kabewa da abinci mai gina jiki, wanda aka tsara don rasa nauyi. Wannan kayan lambu yana ƙunshe da ƙananan carbohydrates - 4.4 g da 100 g na samfurin, don haka za'a iya amfani dasu don shirya shirye-shirye a kan abincin gishiri.
Don rage cin abinci mai saurin, masu gina jiki sun bada shawarar samar da abinci mai gina jiki, wadda zata taimakawa har zuwa 8 kg a cikin kwanaki 10-14. Da wannan abinci ya kamata a kawar da kayan abinci na gari, 'ya'yan itace mai dadi, sugar, gishiri, m, kyafaffen da barasa.
Wani muhimmin tsarin cin abinci - rabo daga kowane jita-jita bazai zama fiye da 200-250 g ba, kuma abincin abincin ya kamata ya kasance a baya fiye da sa'o'i 18.
Sample menu na kabewa daya-rage cin abinci:
- karin kumallo: salatin kabewa da sabo ne, zuba tare da ruwan 'ya'yan lemun tsami, kabeji da kuma ƙananan hatsi (gero, shinkafa);
- abincin rana: kayan lambu kabewa miya,
zucchini, barkono mai dadi, tumatir, albasa, karas da kuma ganye tare da karamin adadin kayan lambu mai; - abincin abincin (kowane tasa da za a zabi daga): wanke kabewa, salatin kabewa tare da abarba, kabeji da kuma sauran kayan lambu, salatin kabewa da kuma dadi da 'ya'yan itace mai ban sha'awa (furanni, apples, fruits of fruits).
Maganin rage cin abinci guda daya ya saba wa cin zarafi, ciwon sukari, gastritis, mikiya. Kada ku zauna a kan abinci mai gina jiki tare da hali ga zawo, tk. Fannonin kayan lambu na wannan kayan lambu suna shayar da hanji. A gaban cututtuka na yau da kullum kafin cin abinci ya kamata a tuntuɓi mai ilimin likita.