Yadda ake dambun shinkafa

Dambu dai nadaya daga cikin abincin hausawa masu dadi Wanda aka iya yinshi da tsaba da dama misali kamar shinkafa, masara da sauransu.

Toh ayanzu zamuga kayan hadin da zamu tanada domin yin wannan dambu na shinkafa.

Table of Contents

Kayan hadin:

Farar shinkafa
Mangyada
Albasa
Gyadar miya
Gishiri
Magi
Karas
Wake
Zogala ko kabeji
Nama

Yadda ake hadawa

Yadda zakiyi shine dafarko zaki fara samun farar shinkafa ki wanketa tas ki shanyata ta bushe, idan tabushe sai ki bada a barzo maki baccin an barzo sai ki samu rariya kitankade ta saiki dauki tsakin kijikashi da ruwa sannan kitsameta ki zuba a steamer (tukunyar dambu) sannan ki kunnan wuta.

Sannan kizo kigyara duk kayan hadin ki wato (ingredient) suzama acikin shiri ki aje, sai ki dauki namanki ki yankashi kanana kamar na fried rice sai ki tananashi ki juye sai ki hadashi da kayan hadin ki dakika gyara wuri daya.

Idan tsakin ki na cikin tukunyar dambu ya turaru sai ki samu wuri mai fadi ki juye shi aciki sannan kikawo wadannan kayan hadin naki dakika gauraye su mai, nama, kabeji da sauransu ki zuba aciki ki motse shi sosai, sannan ki maidashi a madambaci ya dahu, idan yadahu zakiji yana tashin kamshi sosai sai ki sauke.

Muhimman Sinadaran da Shinkafa ke da su

Shinkafa, musamman nau’in hatsi iri-iri irin su shinkafa mai launin ruwan kasa, tana ɗauke da sinadarai masu fa’ida iri-iri da sinadarai waɗanda ke taimakawa ga lafiyar gaba ɗaya.

Bugu da ƙari, wasu sinadarai da aka haɗa tare da shinkafa na iya haɓaka ƙimar sinadirai da fa’idodin kiwon lafiya. Anan ga wasu mahimman abubuwan haɗin gwiwa:

Whole Grain

Shinkafa mai launin ruwan kasa baki daya ce, ma’ana tana dauke da dukkan sassan hatsi, da suka hada da bran, germ, da endosperm. Wannan ya bambanta da farar shinkafa, wacce aka cire bran da kwayoyin cuta yayin sarrafa su, ta kawar da sinadarai masu yawa.

Dukan hatsi kamar shinkafa mai launin ruwan kasa suna ba da fiber, bitamin, ma’adanai, da antioxidants waɗanda ke tallafawa lafiyar narkewa, lafiyar zuciya, da jin daɗin rayuwa gaba ɗaya.

Karanta:
Yadda uwar gida zatayi Fried rice dinta a saukake
Yadda ake yam balls (kwallayen doya)

Fiber

Shinkafa mai launin ruwan kasa tana da wadataccen abinci mai gina jiki, musamman fiber wanda baya narkewa. Fiber yana taimakawa narkewa ta hanyar ƙara girma zuwa stool, inganta motsin hanji na yau da kullun, da hana maƙarƙashiya.

Hakanan yana taimakawa daidaita matakan sukari na jini, yana tallafawa sarrafa nauyi ta hanyar haɓaka jin daɗi, kuma yana iya rage haɗarin wasu cututtuka na yau da kullun kamar cututtukan zuciya, bugun jini, da nau’in ciwon sukari na 2.

Antioxidants

Shinkafa mai launin ruwan kasa tana dauke da sinadarin ‘Antioxidants’ irin su phenolic compounds, flavonoids, da vitamin E. Wadannan sinadaran suna taimakawa wajen kawar da radicals masu cutarwa a cikin jiki, rage yawan damuwa da kumburi, da kare kwayoyin halitta daga lalacewa.

Antioxidants suna da mahimmanci don kiyaye lafiyar gaba ɗaya da rage haɗarin cututtuka na yau da kullun.

Vitamins and Minerals

Shinkafa mai launin ruwan kasa ita ce tushen tushen muhimman bitamin da ma’adanai, gami da bitamin B (kamar thiamine, niacin, da bitamin B6), magnesium, manganese, phosphorus, da selenium.

Wadannan abubuwan gina jiki suna taka muhimmiyar rawa a cikin metabolism na makamashi, aikin tsarin juyayi, lafiyar kashi, aikin rigakafi, da hanyoyin kare kariya na antioxidant.

Protein

Duk da yake shinkafa ba cikakkiyar tushen furotin bane, hada shi da sauran abinci masu wadatar furotin kamar su wake, lentil, tofu, kifi, kaji, ko kwai na iya haifar da daidaiton abinci wanda ke samar da dukkanin mahimman amino acid.

wajibi ne don ginawa da gyaran kyallen takarda, tallafawa aikin rigakafi, da kuma kula da ƙwayar tsoka.

Kammalawa

Ta hanyar haɗa shinkafar hatsi gabaɗaya, tare da ƙarin sinadarai masu wadata a cikin fiber, antioxidants, bitamin, ma’adanai, furotin, da mai mai lafiya, cikin abincin ku, zaku iya ƙirƙirar abinci mai daɗi da abinci mai gina jiki waɗanda ke haɓaka lafiya da walwala gabaɗaya.

Bugu da ƙari, zaɓin shinkafa mai launin ruwan kasa akan ingantaccen farar shinkafa na iya samar da fa’idodin sinadirai mafi girma saboda yawan fiber da abun ciki na gina jiki.