Cheesecakes suna buƙatar wutar murfi a kan yayyafa shinkafa, zai fi kyau a ƙara oatmeal ga pancakes, kuma yi gurasa daga maza uku. Nau'in gari na kan shelves na manyan kantunan suzaren mutane da yawa - a zahiri daga kowane hatsi da m ta tsarin kayan lambu ana iya nika da gari. Mace mai fassara kayan aikin lafiya mai amfani da kayan aikin likita tare da tsarin likita na wani gari daban.
Kokonut gari
Wannan gari ba tare da hatsi da ciyawa ba, wanda aka samo ta hatsi da bushewar kwakwa a cikin foda mai laushi. Yana da mafi kalori fiye da gari mai gina gargajiya, kuma kyakkyawan tushen furotin, mai, fiber da ma'adanai, kamar baƙin ƙarfe da potassium. Ba kamar gari da gari ba, garin kwakwa na kwakwa ya ƙunshi ƙimar mai. Wannan shine kitsen polysuteated, galibi kunshe da triglycerides tare da matsakaicin sarkar tsallake (MCT), wanda zai iya rage kumburi da kuma kula da lafiya metabolism. Cocorut gari shima yana da wadatattun maganin antioxidants kuma, a fili, yana da kayan aikin antimicrital. Cakucon gari yana da dandano mai dadi sosai, wanda ya dace da waina, kukis, gurasa da sauran kayayyakin burodi. Tana da kayan zane mai laushi da shan ruwa mai yawa wanda zai iya yanke wasu samfuran burodi. Don haka, wannan gari ya fi dacewa da jita-jita a cikin waɗanne ƙwai ana amfani da ƙwai don kula da zafi da tsari, alal misali, don kofin. Lokacin da aka maye gurbin alkama da garin kwakwa, yi amfani da kimanin 1/4 daga abin da ake buƙata a cikin girke-girke, sannan maye gurbin sauran gari. Bugu da kari, tunda irin wannan gari na buƙatar ƙarin ruwa, ƙara ƙwai 1 a kowace 1/4 kofin (32 grams) kwakwa.
Garin kwakwa da daraja ƙara ƙwai
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Almonond gari
Garin almond ta hanyar rage almon din blanched blonds a cikin kyakkyawan foda. Tunda ba ya ƙunshi hatsi, gari daga almond, ta halitta, baya da gluten. Almonond gari shine ingantaccen tushen magnesium, mai mai omega-3, furotin kayan lambu da bitamin E - mai ƙarfi antioxidant. Ka tuna cewa almon, kamar sauran kwayoyi da tsaba, yana da kalori ne. Abubuwan da ke cikin abubuwan gina jiki suna cikin wannan gari suna da fa'idodi da yawa, kamar ƙara insulin insulin, kazalika da raguwa a cikin ldl cholesterol (mara kyau) da karfin jini. Hakanan kuma zai iya kare lafiyar kwakwalwar kwakwalwa, tunda bitamin E na iya rage haɗarin cutar Alzheimer. Almonond alkama yana da dandano mai gulma da dacewa don amfani. A mafi yawan girke-girke, zaka iya maye gurbin alkama kawai almon a cikin daidai rabo. Ya haɗu da kyau tare da yin burodi, kamar pancakes, buns, buns, buns, buns, buns, mype pinies da meatbade.
Gari daga fim
Ana yin goron fim da sara fim zuwa karamin foda. Wadannan masu rufe-ido "suna la'akari da ƙwanƙwasawa, wanda ke nufin cewa ba a sarrafa su da tsaftacewa, wanda ya haifar da abubuwan gina jiki na farko sun kasance cikin abubuwan gina jiki. Wannan kyakkyawar asalin furotin ce, fiber, baƙin ƙarfe da mai da ba a cika su ba. Bugu da kari, zai iya yi tasirin antioxidanant da anti-mai kumburi sakamakon da zasu iya amfanar da lafiyar tsarin narkewa, yana hana ci gaban ciwace-ciwacen cuta da rage haɗarin cututtuka. Gari daga fina-finai yana ba da takardar zane mai laushi. Yawancin girke-girke suna maye gurbin rabin alkama gari. Wasu mutane suna ɗaukar wannan gari mai ɗaci, amma zaka iya rage aftertrastte, yana tura shi a kan kwanon frying a kan 5-10, a hankali stirring kafin ƙara girke-girke. Gari daga fina-finai mai girma ne ga pancakes, kofin, ɓawon burodi don pizza da pies. Hakanan zaka iya amfani da shi zuwa ga miya miya da kuma biredi.
Na kowane gari, kyakkyawan yin burodi
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Buckwheat gari
An sanya gari Buckwheat daga guduma ta Buckwheat, da tsire-tsire da aka sani da ƙwayoyin hatsi. Duk da sunan shi, buckwheat ba shi da alaƙa da alkama sabili da haka bai ƙunshi Gluten ba. Gyara Buckwheat yana da dandano mai ɗanɗano kuma ana amfani dashi don shirya kayan gargajiya na Jafananci na gargajiya Soba. Wannan kyakkyawan tushe ne na fiber, furotin da abubuwan gina jiki, kamar Manganese, magnesium, jan ƙarfe, baƙin ƙarfe da phosphorus. Nazarin ya nuna cewa wannan gari na iya rage matakan sukari na jini a cikin mutane masu ciwon sukari da haɓaka biomarkers na kiwon lafiya. Hakanan yana iya samun maganin rigakafi, anti-mai kumburi da kaddarorin prebiotic. Kwalejin Nono wani nau'in fiber ne wanda ke ciyar da ƙwayoyin cuta masu amfani a cikin hanji waɗanda ke kula da lafiyar tsarin narkewa. Ya kamata a yi amfani da gari na buckwheat a hade tare da wani gari na ƙwaya, wanda ya girma sama da 25-50% na jimlar gari a girke-girke. Ya haɗu da kyau tare da pancakes da burodi, kuma yana sa abinci mai daɗi don nama.
Karami gari
Alkama gari wani bangare ne na yawancin kayayyakin burodi waɗanda zaku samu a cikin sansan burodi da manyan kanti. Koyaya, dukan hatsi da fari gari ya bambanta sosai. Duk da yake ana samar da sigar alkama ta niƙa duka hatsi duka foda, an cire yawancin wadataccen hatsi, an cire yawancin wadataccen abinci mai gina jiki - bran da amfrayos. Don haka, duk hatsi gari ana ɗaukarsa yana da lafiya. Wannan kyakkyawan tushe ne na furotin, fiber, kazalika da yawa bitamin da ma'adanai. Tunda ya ƙunshi Gluten, wannan nau'in gari bai dace da mutane da rauni ba. Za'a iya amfani da gari mai yawa tare da daidai da farin gari a cikin kowane girke-girke. Ka tuna cewa ba shi da daidaitaccen iska fiye da fari gari, saboda ba a bayyana shi ba. Kuna iya ƙara shi zuwa gurasa gida, kofin, da wuri, cookies, buns, buns, kullu don pizza, pancakes da wffles.