Yayin daukar ciki matsalolin tsarin narkewa sun zama ruwan dare, mafi yawansu suna da ban haushi, amma ba mai tsanani bane, ba don ku ba, ba ga jariri ba. A yau, 29 ga watan Mayu, ranar lafiyar narkewar abinci a duniya, muna son sauƙaƙa a jerin girke-girke da shawarwari don kula da abin da za ku ci da yadda za ku ci shi.
Wasu daga cikin matsalolin narkewar abinci na yau da kullun ga mata masu ciki, kuma abin da zaku iya samu shine tashin zuciya da amai, musamman ma a farkon watanni uku, da maƙarƙashiya, nauyi ko rashin ƙarfi. Tare da wadannan girke-girke masu sauki da abinci mai gina jiki muna fatan saukaka cututtukan ka, amma kar ka manta da tuntubar mai ilimin abinci mai gina jiki, kuma bari ya baka shawara.
Recipes kan gas lokacin daukar ciki
Mun gabatar muku da girke-girke guda 2 wadanda zasu taimaka muku wajen cin abinci mai kyau. Akwai lokutan da ganyaye ko kayan lambu da kansu suke samar da iska, amma ya danganta da abin da muke yi ko muka raka shi, zamu iya kawar da waɗannan gas ɗin. Duk sananne ne ikon cumin lokacin dafa kabeji da farin kabeji don gujewa yawan kumburi.
Bari mu fara safiya tare da Ruwan gwanda hade da lemon, lemu, karas da mint. Baya ga abin farin ciki, wannan cakuda zai samar muku da bitamin A, B da C da kuma ma'adanai. Gwanda tana dauke da enzyme da ake kira papain wanda ke tallafawa narkewar abinci. Duk abubuwan da aka saka za'a saka su, banda ruwan lemu, a cikin abin haɗuwa kuma a haɗasu na tsawan minti 1. Sannan sai a hada da lemu daya shi ke nan.
A lokacin rani yana da sanyi sosai kuma yana kula da lafiyar tsarin narkar da abinci ta kokwamba da salatin tumatir, godiya ga ruwa da abun ciki na fiber. Ana amfani dashi don sarrafa kumburi da gas. Baya ga cucumbers da tumatir, yana da avocado, albasa. Yi wanka ka yanke komai gwargwadon dandano, kuma ka sanya shi amfani da barkono baƙi, gishiri, mai da vinegar.
Girke-girke na apples a kan ƙwannafi
Tuffa 'ya'yan itace ne masu yalwar fiber. Ana ba da shawarar hada shi a cikin kowane daidaitaccen abinci, tunda yana aiki kamar mai sarrafa hanji, antacid na halitta, tsarkakewa da anti-mai kumburi na tsarin narkewa. Salatin 'ya'yan itace na ayaba, abarba da apple, tare da ruwan lemon rabin lemun tsami da wasu ganyen mint suna da kayan zaki mai kyau wanda zai taimake ka ka narke sosai.
Zuwa wainar apple na gargajiya, don sanya shi mai gina jiki, amma har yanzu narkewa, zaka iya ƙara oatmeal, tare da ko ba tare da cuku cream. Kuna buƙatar gari na alkama, hatsi, sukari mai ruwan kasa, ƙwai, almond, cuku mai tsami, da apụl. A gauraya garin tare da garin alkama, da sukari, da garin alkama, ko na nikakken, da kuma yisti. Sannan sai ki zuba mai, farin cuku a dakin da zafin nama da kwai da aka kada, sai ki sake hadewa.
A wannan ma'aunin kun ƙara apples a ƙananan yanka, ba masu kauri sosai ba, kuma duk abin da aka gauraya an zuba shi a cikin wani abu. Mun sanya a cikin tanda da aka daɗa zafi, kimanin minti 40 ko har sai wainar, ɓawon ɓawon ɗin ko ƙushin hakori ya fito tsafta kuma ya huce. Kuma ku tuna duk wani girke-girke tare da apple zai taimake ka game da ƙwannafi.
Kayan girke-girke na kifi waɗanda ke kula da tsarin narkewar ku
Daga cikin abincin cewa sauƙaƙa narkewar abinci wasu kifaye ne, kamar su mackerel, tafin kafa ko kuma ruwan teku. Sauran abincin da ke kula da tsarin narkewar abinci sune latas na raggo, coriander, seleri, chives, hatsi, atisho, da fennel. Tare da wane ɗayan waɗannan kifin da aka dafa shi tare da waɗannan kayan aikin zai sauƙaƙa narkewa,
Misali, zaka iya shirya wannan girkin cikin sauki. Abubuwan da kuke buƙata sune tafin kafa guda, artichokes, lemun tsami, mai, gishiri, tafarnuwa da faski. Tafasa zukatan atamfa kawai a cikin ruwan gishiri. Yankakken yankakken filletin, yaji da gishiri da barkono sai a gauraya shi da rabin tafarnuwa, faski da soyayyen ganyen bay. Cika artichokes tare da wannan cakuda kuma a lokaci guda kewaye su da sauran fillets, riƙe su da ƙushin hakori. Saka komai a cikin tanda na mintina 15. Don gabatar da shi zaka iya ƙara ruwan lemon tare da sesame.
A cikin tanda Hakanan zaka iya shirya bream tare da fennel da citrus. Don wannan girke-girke dole ne ku shirya ruwan 'ya'yan itace tare da rabin lemun tsami, rabin lemun tsami da rabin lemu. Ka matse shi ka ture shi. Hakanan yana yanke irin waɗannan 'ya'yan itacen citrus a cikin yankakkun yanka. Fenti tire ɗin burodi da mai kuma rufe shi da wasu kwararan fitila mai ƙyalli. Sanya bream a saman. Zuba cikin ruwan kuma a gasa na tsawon minti 20 a 170 ° C. Idan kun ji daɗi, za ku iya haɗa wasu hatsi na pomegranate a cikin gabatarwar.