Farin kabeji - abun da ke ciki da abun cikin kalori, fa'idodi da lahani * Gicciye

Farin kabeji wani kayan lambu ne mai ban mamaki wanda za'a iya shirya shi ta hanyoyi daban-daban. Wannan samfurin yana da wadataccen bitamin da ma'adinai waɗanda ke da tasiri mai tasiri a jikin mutum. Koyaya, a wasu yanayi, amfani da farin kabeji na iya zama cutarwa ga lafiyar jiki, don haka lallai ya kamata ku san abubuwan da ke hana mutum ɗaukar samfurin. Wannan kayan lambu ya dace da abinci mai gina jiki kuma yana taimakawa rasa nauyi. Detailsarin bayani - daga baya a labarin.

Energyimar makamashi na farin kabeji (abun cikin kalori)

Theimar makamashi na farin kabeji ya dogara da nau'ikan da za a yi amfani da shi: dafaffen, sabo ne, soyayyen, gasa, stewed, ɗanyen, huya. Tare da wannan kayan lambu, zaka iya dafa abinci iri-iri da yawa: miya, dankalin turawa, salati, omelet, casseroles, cutlets da ƙari. Don haka, alal misali, farin kabeji yana da adadin kuzari na 43 kcal a cikin 100 g, yayin da omelet tare da wannan samfurin zai zama mai gina jiki: 100 g na tasa ya ƙunshi 95.7 kcal. Dogaro da abubuwan da aka haɗa tare da farin kabeji, jimillar abun cikin kalori na abinci zai ƙaru yadda ya kamata.

Kalori da ƙimar abinci (BZHU) na farin kabeji ba tare da ƙarin abubuwa ba an gabatar dasu a cikin tebur da ke ƙasa.

Nau'in farin kabeji	Calorie abun ciki ta 100 g	Nimar abinci mai gina jiki (BZHU)
Fresh / raw	25 kcal	2 g furotin, mai 0,1 g, 2.8 g carbohydrates
Boiled da gishiri	32.4 kcal	2.1 g furotin, mai 0.8 g, 4.2 g carbohydrates
Tafasa ba tare da gishiri ba	23 kcal	1.8 g furotin, 0.5 g mai, 4,1 g carbohydrates
Soyayyen	95,2 kcal	2.8 g furotin, 7.3 g mai, 5 g carbohydrates
Stew	62.3 kcal	2.2 g furotin, 3.4 g mai, 5.1 g carbohydrates
Gasa a cikin tanda	47 kcal	2.9 g furotin, 1.5 g mai, 5,6 g carbohydrates
Ga ma'aurata	25.5 kcal	2.2 g furotin, babu mai, 4.3 g carbohydrates
Aka tsince	41,6 kcal	2.3 g furotin, 1.5 g mai, 5 g carbohydrates
Daskararre	34.4 kcal	2.4 g furotin, mai 0.2 g, 3.9 g carbohydrates

Farin kabeji dafaffen ba tare da gishiri shine mafi ƙarancin kalori, amma yana da daraja la'akari da abin da ɗanɗano zai kasance a wannan yanayin - babu. Don canji, an ƙara sauran abubuwan haɗin zuwa samfurin: kayan lambu, abincin teku, nau'ikan biredi (kirim mai tsami, cream, mayonnaise, man shanu). A wannan yanayin, kabeji ya zama mai daɗi kuma ba shi da ƙarancin amfani, amma ya fi na gina jiki. Bayanai game da makamashi da ƙimar kabeji tare da ƙarin abubuwan haɗin za a iya samun su a cikin tebur ɗin da ke ƙasa. Mafi mashahuri sune haɗuwa masu zuwa:

Nau'in farin kabeji	Calorie abun ciki ta 100 g	Nimar abinci mai gina jiki (BZHU)
Boiled da kwai	62 kcal	3.6 g furotin, 3.3 g mai, 4.9 g carbohydrates
Gurasa	139 kcal	4 g furotin, 8 g mai, 11.4 g carbohydrates
Soyayyen burodi	80 kcal	3 g furotin, 4.4 g mai, 7.8 g carbohydrates
Soyayyen a cikin kwanon rufi da kwai	98 kcal	Furotin 4.4 g, mai 7.5 g, 3.6 g carbohydrates
Soyayyen da kirim mai tsami	104 kcal	2.6 g furotin, mai 7.7 g, 6.5 g carbohydrates
Gasa da cuku	102 kcal	5,8 g furotin, 5.9 g mai, 6.8 g carbohydrates
Stewed da kayan lambu	40 kcal	2.5 g furotin, kitse 4.5 g, 6.3 g carbohydrates

Abun kalori na farin kabeji ya bambanta, kamar yadda ƙimar abincinsa take. Ana shirya jita-jita iri-iri tare da kayan lambu, wanda ya zama tushen tushen ƙoshin lafiya. Boiled, stewed, gasa da soyayyen abinci ya ƙunshi ƙananan adadin kuzari. Wato, ana iya kiran farin kabeji low-kalori.

Haɗin sunadarai da kaddarorin masu amfani na kayan lambu

Farin kabeji abu ne mai daraja ga lafiya, saboda abubuwan da ke cikin shi sun hada da bitamin da yawa, macro- da microelements, ma'adanai, amino acid da sauran abubuwan da ke kawo babbar fa'ida ga jikin mutum. Mun mai da hankali kan wannan gaskiyar: farin kabeji zai kasance cikin ƙoshin lafiya da abinci, ba tare da la'akari da hanyar maganin zafin rana ba. Dukansu danye da dafaffe, soyayyen, gasa da stewed, kayan lambu yana da tasiri mai kyau akan lafiya. Vitamin da sauran abubuwa masu amfani suna cikin nau'ikan samfuran cikin kusan adadin su.

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Abun sunadarai na farin kabeji ya hada da bitamin K, A, C, E, H, PP, bitamin B (B1, B2, B3, B6, B9). Suna shafar lafiyar ta wannan hanyar:

Vitamin A. Yana da mahimmanci ga tsarin garkuwar jiki, yana ƙarfafa ƙasusuwa da haƙori, yana da sakamako mai sabuntawa, yana rage tafiyar tsufa kuma yana da sakamako mai kyau akan gabobin hangen nesa da tsarin zuciya da jijiyoyin jini.
B bitamin. Suna shafar kusan dukkanin jiki: a kan zuciya da jijiyoyin jini, rigakafi, juyayi, tsarin jijiyoyin jini, ƙarfafa kusoshi. Suna inganta ƙwaƙwalwar ajiya da ƙarfafa jiki, ƙaruwa da kuzari. Mutum, lokacin amfani da su, yana jin ƙarfin ƙarfi kuma a shirye yake don aiki mai aiki. Abin da ya sa aka ba da shawarar bitamin na B don cin lokaci-lokaci.
Vitamin C Maganin antioxidant. Waɗannan abubuwa suna ƙarfafa garkuwar jiki, suna hana ƙwayoyin cuta da ƙwayoyin cuta daga raunana garkuwar jiki. Vitamin C yana yaƙi da cututtuka da yawa kuma yana jinkirta ci gaban ƙwayoyin kansa.
Vitamin E. Wajibi ne don yin aiki na yau da kullun na tsarin jijiyoyin jini da na endocrin, maido da matakan hormonal a cikin mata da haɓaka ayyukan jima'i a cikin maza. Hakanan, bitamin E zai taimaka wa mata su daidaita al’ada kuma su hana haihuwa. Idan kuna shirin daukar ciki, bitamin E shine kawai abin da kuke buƙata. An nuna shi don amfani da maza da mata.
Vitamin K Yana da sakamako mai kyau akan tsarin jijiyoyin jini, wato inganta daskarewar jini. Wannan bitamin ne zai taimaka raunin da sauri.
Vitamin N. Inganta yanayin gashi: ba su faɗuwa ba, suna da ƙarfi da siliki. Matsalolin brittleness, sashe, asara zai daina damuwa. Vitamin H shima yana shafar fata: fatar ta kasance mai taushi, mai roba da ta saurayi.
Vitamin PP. Yana motsa yaduwar jini, yana hana daskarewar jini, yana daidaita matakan cholesterol. Nicotinic acid na da kyau ga gashi, kamar dai bitamin H. A saboda wannan dalili, PP sinadari ne a cikin kayan kwalliya da yawa da kayayyakin kula da gashi na gida.

Baya ga bitamin, farin kabeji yana da wadataccen fiber mai cin abinci, wanda kuma ke samar da fa'idodi. Wadannan abubuwa suna tsarkake jiki daga gubobi da gubobi. Fiber mai cin abinci yana da sakamako mai amfani akan gabobin ɓangarorin hanji. Ayyukan ciki, hanji, pancreas suna komawa al'ada, tsarin narkewa yana inganta. Godiya ga zaitun abincin da ke cikin farin kabeji, zaku iya jimre da matsalolin ciki kamar su gudawa, maƙarƙashiya, kumburin ciki, kumburin ciki. Bangon ciki, ana amintar da mucosa ta zaren abinci daga tsarin ulcerative.

Farin kabeji yana da wadataccen mai amfani da ƙananan abubuwa na micro da macro: magnesium, phosphorus, selenium, potassium, calcium, zinc, manganese, iron, copper, sodium. Kowannensu yana da nasa manufar. Misali, zinc da alli suna da mahimmanci ga kasusuwa masu ƙarfi. Rashin waɗannan abubuwan za su shafi lafiyar sosai: hakora za su fara ɓarna da faɗuwa, ƙusoshin ƙusa, haɗarin karaya zai ƙaru.

Iron yana wadatar da jiki da iskar oxygen. Sodium, a wani bangaren, yana aiki mai mahimmanci wajen daidaita aikin koda, yana kiyaye daidaiton ruwan-gishiri. Manganese yana magance ci gaban cutar kwayayen kwan mace. Wannan sinadari yana da amfani ga tsarin juyayi, yana da nutsuwa akan sa. Manganese ana buƙata musamman ga mutanen da ke da alaƙa. Godiya ga potassium, ana cire gubobi daga hanji da ciki kuma ana kiyaye haɗarin kumburin ciki. Potassium wani abu ne wanda zai taimaka wajen dawo da karfi bayan motsa jiki.

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Farin kabeji yana da abubuwan magani masu zuwa: ƙarfafa, rigakafin rigakafi, ƙwaƙƙwaran ƙwayoyi, anti-inflammatory, anti-stress, soothing.

Kayan lambu yana ba da fa'idodin kiwon lafiya duka:

inganta rigakafi kuma yana haifar da saurin dawowa, dawowa daga rashin lafiya;
yana ƙarfafa jijiyoyin jini, saboda aikin da dukkan ilahirin hanyoyin jini ke komawa daidai;
jiki sauƙaƙe ya shagaltar da shi, saboda haka zaɓi ne mai kyau don ciyar da jarirai, ciyar da babban yaro da mata yayin ciki;
yana hana ci gaban bugun jini;
dawo da microflora na hanji;
kare jiki daga microbes, yana hana ci gaban ulcers, marurai;
rage haɗarin cutar kansa;
yana shafar aikin zuciya, yana dawo da bugun zuciya;
yana da sakamako mai ƙin kumburi;
amfani dashi don asarar nauyi saboda ƙarancin abun cikin kalori;
yana yaƙi da baƙin ciki, rikicewar jijiyoyi, damuwa;
rejuvenates fata.

Kamar yadda kuke gani, ɗanyen, dafaffen, dahuwa, dahuwa da soyayyen farin kabeji yana da tasiri mai kyau a jikin ɗan adam gabaɗaya, yana inganta lafiya, yanayi, da kamanni. Wannan kayan lambu na banmamaki zai taimaka don jimre wa matsaloli da yawa, kuma mafi mahimmanci - don ƙara matsayin garkuwar jiki. Tabbas ya kamata a gabatar da samfurin a cikin abincin - ban da fa'idodi, zai ba da farin ciki na gastronomic.

Cutar da contraindications don amfani

Farin kabeji yana da fa'idodin kiwon lafiya da yawa, amma kamar kowane abinci, yana iya cutarwa a ƙarƙashin wasu halaye. Don kar ku ji tsoron lafiyarku, dole ne ku keɓe farin kabeji daga abincinku a gaban irin waɗannan rikice-rikicen:

duwatsu a cikin kodan;
zazzaɓi;
ciki ciki;
hanji;
gout (ƙara yawan matakan uric acid a cikin jiki);
m enterocolitis;
cututtukan thyroid;
lokacin aiki bayan tiyata a cikin ramin ciki da kirji.

A gaban ɗaya ko fiye daga cikin alamun da aka lissafa, an hana shi cin kayan lambu. Mutanen da ke fama da cututtukan fitsari da koda ya kamata su mai da hankali musamman.

Wasu masana kimiyya suna jayayya cewa farin kabeji yana taimakawa wajen daidaita hawan jini, amma tare da hauhawar jini da sauran cututtukan zuciya masu tsanani, kafin ɗaukar kayan lambu, yana da mahimmanci a ziyarci likita tare da tuntuɓar sa.

Tare da haɓakar acidity na ruwan 'ciki, amfani da samfurin ba shi da kyau, saboda kayan lambu suna ba da gudummawa ga haɓakar wannan acidity sosai. Yi hankali kuma ka bi shawarar likitanka.

Ba a la'akari da farin kabeji a matsayin samfurin rashin lafiyar jiki, amma halayen rashin lafiyan hakan yana faruwa. Ga mutanen da ke da alaƙa da rashin lafiyan jiki, zai fi kyau a fara da ɗan kayan lambu kaɗan, a lura da yanayin jiki da kuma ƙoshin lafiya. Sai dai in babu sakamako mara kyau, zaku iya ci gaba da haɓaka rabo.

Mata masu ciki, iyaye mata masu shayarwa da mutanen da ke fama da ciwon sukari na iya damuwa - ba su da wata takaddama ga cin farin kabeji. Amma babu wanda ya soke dokar duniya - kar a cika cin abinci.

Slimming farin kabeji

Masanan abinci masu gina jiki sun tabbatar da tasirin hasara na farin kabeji. Koyaya, babu wani dalili da za a yi shakku game da tasirin abincin farin kabeji don asarar nauyi, tunda wannan samfurin yana da ƙarancin adadin kuzari. A lokaci guda, ya kasance ɗakunan ajiya na bitamin da ma'adinai waɗanda za su taimaka ba kawai waɗanda ke son raunin nauyi ba, har ma waɗanda ke bin adadi ta hanyar yin wasanni akai-akai.

Dokoki

Farin kabeji ya fi sauran nau'ikan wannan kayan lambu. Yana cikin samfurin "curly" wanda ya ƙunshi yawancin abubuwan gina jiki waɗanda ke da ƙoshin abinci. Farin kabeji wani bangare ne na ingantaccen abinci mai gina jiki, wanda waɗanda ke son raunin nauyi da 'yan wasa ke bi, da kuma mutanen da ke jagorancin rayuwa mai kyau. Ta yaya farin kabeji zai taimaka maka ka rage kiba? Saboda gaskiyar cewa samfurin yana da ƙarancin adadin kuzari, yana hana tarin mai mai yawa. Samfurin yana sauƙaƙe jiki da sauri, gami da abubuwan gina jiki da abubuwa.

Nasiha! Yayin cin abinci na farin kabeji, an yarda a ci dafaffen nono kaza, koren apples, lemu, kayan inabi, rumman, avocado, tumatir ceri, cucumbers, farin radish, barkono mai kararrawa, albasa kore, leeks, faski, ruwan kwalliya, latas na kankara. Idan mai, to zaitun na musamman, kuma idan an sha - koren ko shayi na ganye ba tare da sukari ba, kofi mai baƙi, kefir mai ƙananan mai.

Haramtattun abubuwa sune kayayyakin gari, hatsi, soyayyen, kyafaffen, abinci mai mai, masara da okes flakes, ayaba, kwakwalwan kwamfuta, dankalin turawa, masara, taliya, dunƙulen, sauerkraut, gwangwani gwangwani. Ba za ku iya shan giya da giya mai narkewa ba.

Irin

Akwai kayan abinci na farin kabeji daban-daban. Dangane da sake dubawa na waɗanda suka bi su, zamu iya kammala: sakamakon yana da ban sha'awa. Irin waɗannan nau'ikan abincin suna taimakawa sosai ga sanadin rasa nauyi, yayin da baya buƙatar lokaci mai yawa da kuɗi, kuma jiki yana tsabtace lokaci ɗaya daga gubobi da gubobi. Kuskuren kawai irin wannan abincin shine jerin kyawawan abubuwan haramtattun abinci. Amma ba lallai bane kwata-kwata ka daina cin abincin da kake so. Ya kamata ku canza zuwa daidaitaccen daidaitaccen abinci a hankali, ba wai yin saurin miƙa mulki nan da nan ba. Farin kabeji, manne ga abinci, yana da kyawawa a ci aƙalla sau biyu a rana.

Wannan kayan lambu ba kawai gefen abinci bane don nama da kifin kifi. Farin kabeji za a iya ɗauka a matsayin tasa daban, babban abu shine a dafa shi daidai. Babban zaɓi don rasa nauyi shine dafaffen, dafaffen dafaffun samfur. Boyayyen kayan lambu yana taimakawa don jimre wa nauyi mai yawa, yayin da soyayyen ya jinkirta wannan aikin. Amma duk nau'ikan samfura suna da haɗuwa mai ban mamaki tare da wasu kayan lambu, biredi iri iri da kayayyakin kiwo.

Bari mu takaita

Abincin farin kabeji gaskiya ne. Irin wannan asarar nauyi zai taimaka maka da sauri cimma sakamakon da ake so. A lokaci guda, jita-jita tare da kayan lambu ba kawai lafiya bane, amma har ma suna da daɗi, ma'ana, abinci yana da sauƙi jure jiki. Ana ba da shawarar gabatar da farin kabeji a cikin abincin 'yan wasa da waɗanda ke tsunduma cikin ƙoshin lafiya. Godiya ga amfani da wannan samfurin, zaku wadatar da jiki da abubuwan gina jiki, da sauri murmurewa bayan motsa jiki mai ƙarfi kuma ku ƙoshi da yunwa.

Farin kabeji samfur ne mai daraja wanda ke da tasiri mai tasiri a jikin maza, mata da yara. Kayan lambu yana da wadataccen bitamin, ma'adanai da sauran abubuwan inganta lafiyar. A wannan yanayin, kar a manta game da contraindications don amfani.

Ga waɗanda suke son rasa nauyi, farin kabeji ya dace. Wannan duka dadi ne kuma yana da lafiya sosai!