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Sabudana yeganda rinopenya nebvudzi | Tora bvudzi rakapfava uye ganda rinopenya nesabudana. BoldskyMumhuri dzeIndia, sabudana kana tapioca pearl izita rinozivikanwa sezvo ivo vachinyanya kudyiwa senzvimbo yekudya yekudya chamangwanani uye yemanheru. Ive iri muchimiro che sabudana khichdi, sabudana cutlet kana sabudana kheer, sabudana inopa hwakawanda hwakazara hwehutano mabhenefiti.
Chii chinonzi Sabudana (Tapioca Maparera)?
Sabudana kana tapioca pearl inogadzirwa kubva tapioca sago. Iyo tapioca sago chinhu chine starchy chinowanikwa kubva kumudzi weCassava. Sezvo iri muchimiro che starch, ine huwandu hwakaderera kwazvo hwe zvinovaka muviri [1] . Mvura ine starch inosvinwa ichibuda mumudzi weCassava uye mvura yacho inochengetwa kuti ive mhute. Kana mvura yese yaoma, hupfu hwacho hunogadzirwa uye hunoshandiswa kugadzira maflakes, maparera neupfu chena.
Tapioca sago kazhinji inouya iri muchimiro chemaparera anowedzerwa zviri nyore mumukaka, mvura kana mupunga kuita mutserendende kuushandura kuita chidya, curry kana pudding.
Kukosha Kwehutano KweSabudana (Tapioca Maparera)
100 gramu yetapioca maparera ane 10.99 g mvura uye 358 kcal. Izvo zvakare zvine:
- 0.02 gramu yakazara lipid (mafuta)
- 88.69 gramu makabhohaidhiretsi
- 0.9 gramu yakazara fiber fiber
- 3.35 gramu shuga
- 0.19 gramu mapuroteni
- 20 milligrams calcium
- 1.58 milligrams iron
- 1 milligram magnesium
- 7 milligrams phosphorus
- 11 milligrams potasium
- 1 milligram sodium
- 0.12 milligrams zinc
- 0.004 milligrams thiamin
- 0,008 milligrams vhitamini B6
- 4 µg folate
Hutano Bhenefiti YaSabudana (Tapioca Maparera)
1. Inotsigira kuwedzera uremu
Kana iwe uchida kuisa uremu, tapioca maparera ndicho chikafu chakakodzera sezvo chiine huwandu hwakawanda hwemakabohydrate uye macalorie. Around zana magiramu esabudana ane 88.69 gramu makabhohaidhiretsi uye 358 macalorie. Kudya macalorie akawanda kupfuura izvo zvinoda muviri wako kunoita kuti uwedzere uremu. Sezvo sabudana chiri chikafu chine starch, uchawedzera uremu zviri nyore [piri] .
2. Inopa simba
Chimwe chezvikonzero chikuru nei sabudana chiri chinofanira-kuve nechikafu panguva yeNavratri yekutsanya inopa muviri simba [3] . Vamwe vanhu vanopwanya kutsanya kwavo ne sabudana khichdi kana pudding kuti vape miviri yavo simba pakarepo. Zvakare, sago porridge inonyatso kuzivikanwa kurapa yakawandisa bile sezvo ichipa iyo inotonhorera maitiro ekuderedza kupisa kwemuviri paunenge uchitsanya.
3. Kubatsira mukukura kwemhasuru
Kana iwe uri muto wezvirimwa, sabudana sosi huru yeproteine iyo inodikanwa kuti kukura kwemhasuru, kugadzirisa maseru akakuvara uye nyama uye zvakare kubatsira mukukura kwemasero. [4] . Kunze kwekukura kwemhasuru, chikafu chinonyaradza ichi zvakare chinokutendera kuti uwane simba remuviri. Saka vezvinodyiwa, unogona kutanga kudya sabudana yako yezuva nezuva mapuroteni kudya. Zvakare, kana iwe uchida kuvaka mhasuru sabudana inogona kunge iri chikafu chakakura kuve neye yekutanga uye yekumashure Workout snack.
4. Inosimbisa mapfupa
Kunyangwe iyo zvicherwa zvirimo mumatapioca maparera zvakaganhurirwa, zvine calcium, magnesium uye iron. Zvese izvi zvicherwa zvinobatsira mukugadzirwa kwemapfupa emapundu ayo anosimbisa bone mineral density, inodzivirira arthritis uye osteoporosis [5] . Iva nembiya yesabudana khichdi zuva nezuva kuchengetedza hutano hwemapfupa uye kugadzirisa mapfupa kuchinjika.
5. Inoderedza BP
Sabudana ine huwandu hwakakura hwe potassium iyo inozivikanwa kuchengetedza yako yeropa kudzora. Ichi chicherwa chinoshanda sevasodilator iyo inoshanda nekuzorodza kusagadzikana kuri mumidziyo yeropa uye kuvhura iyo. Izvi zvinokurudzira kuyerera kweropa kune hutano kuburikidza nemidziyo yeropa, semhedzisiro, kuwedzerwa kweropa kunodzikiswa uye kune kushomeka kushoma mumoyo [6] .
6. Inovandudza kugaya
Tapioca inozivikanwa kudzivirira matambudziko ane chekuita mudumbu segasi, kuzvimba, kuzvimba uye kupatira. Iine huwandu hwakawanda hwefibre, mapuroteni, mafuta uye makabhohaidhiretsi ayo anowedzera metabolism yako uye anobatsira iwe kuchengetedza hutano hwakanaka hwekugaya. Chikafu fiber inogona kumhanyisa maitiro ekugaya uye kuenzanisa hutano hutachiona hutachiona [7] .
7. Inosimudzira hutano hwemwoyo
Sabudana ine zero cholesterol cholesterol iyo yakanaka chaizvo sezvo iwe usingade kunetseka nezve yakakwira cholesterol. Kuwedzera kwecholesterol kunokonzeresa kuvakwa kwedombo mune tsinga dzinozivikanwa se atherosclerosis [8] . Aya mamiriro anogona kuwedzera kutungamira pakurwara kwemoyo, sitiroko uye angina. Nekudaro, chengetedza moyo wako uine hutano nekudya sabudana.
8. Anorwa nekuremara kwekuzvara
Kuvapo kwe folate uye vhitamini B6 musabudana rubatsiro mukukudziridza kwakakodzera kwemucheche uye kudzivirira kuitika kweiyo neural tube kuremara muvacheche [9] , [10] . Izvi zvinogona kukanganisa mwana achangozvarwa. Folate chinhu chakakosha chinovaka muviri kune vakadzi vane nhumbu mumwedzi yekutanga yekuzvitakura.
9. Isiri-allergic mune zvakasikwa
Tapioca kana sabudana haina guteni, nzungu uye zviyo kuitira kuti vanhu vane hanya ne gluten, vane chirwere checliac uye noute allergies havazove nedambudziko kudya chikafu ichi [gumi neimwe] , [12] . Unogona kushandisa tapioca furawa pachinzvimbo cheupfu chena hwakanatswa sezvo iyo yekupedzisira iine gluten. Tapioca furawa inoonekwa seyakanakisa sarudzo kune hupfu chena.
10. Inosimudzira hutano hwematumbo
Sabudana isosi yakanaka yesutarch isingamiriri, mhando yesitashi inopfuura nemudumbu isina kugayiwa. Sezvo starch isingamiriri inosvika mukoloni inopa chikafu chemukati mabhakitiriya, nekudaro ichichengeta ura hwako hwakanaka [13] .
11. Inovandudza kurovedza muviri
Zvidzidzo zvakaratidza kuti zvinwiwa zvine sago uye soy protein panguva yekurovedza muviri zvinogona kunonoka kuneta panguva yekukwirisa-bhasikoro rekudzidzira bhasikoro. Imhaka yekuti sago isosi yakanaka kwazvo yemakabhohaidhiretsi anopa muviri wako simba [14] .
Nzira Dzekusadya Sabudana
Sabudana inotanga kunyikwa mumvura kwemaawa mashanu kusvika matanhatu kana husiku kuitendera kuti ive nyoro uye nyore kudya.
Hedzino dzakasiyana nzira dzekuzvigadzirira:
- Gadzirira sabudana khichdi nekusanganisa sabudana, mbatatisi nenzungu wozvibika mu microwave.
- Gadzirira sabudana tikki nekuisanganisa nembatatisi uye kuifaya mumafuta.
- Kugadzira tapioca pudding, sanganisa tapioca maparera nemukaka wekokonati kana mukaka wese uye mushumire nemichero toppings.
- Iwe unogona zvakare kugadzirira sabudana kheer , dhishi rinotapira rakagadzirwa panguva yemitambo.
- Bubble tii chinwiwa chinoitwa nekushandisa tapioca maparera, mukaka, yakabikwa tii, shuga uye yakapihwa ne chewy tapioca maparera, michero jelly, uye pudding.
Kazhinji FAQs
Unogona here kudya sabudana zuva nezuva?
Ehe, iwe unogona kusanganisira sabudana mukudya kwako kwezuva nezuva sezvo zviri nyore kugaya. Nekudaro, kana iwe uri kutsvaga kuti uderedze uremu, unofanirwa kuishandisa zvine mwero.
Sabudana yakanaka kune vane chirwere cheshuga here?
Sabudana ine yakakwira makabhohaidhiretsi zvemukati izvo zvinogona kutungamira mukuwedzera kweshuga yeropa. Saka, vanhu vane chirwere cheshuga havafanirwe kudya zuva nezuva.
Sabudana inokuvadza hutano here?
Kana sabudana yakagadziriswa mushe haina kana mhedzisiro, zvisinei, kana isina kugadziriswa zvakanaka inogona kukonzera cyanide chepfu. Midzi yemufarinya ine chinhu chine chepfu chinonzi linamarin, iyo inozoshandurwa kuita hydrogen cyanide mumuviri uye inogona kukonzera cyanide chepfu.
Sabudana yakanaka here kutsanya?
Sabudana ndiyo dhishi yakajairika kudyiwa panguva yekutsanya nekuti inopa simba rinodiwa kwazvo, ine kutonhora kwemuviri uye inokuchengetedza uchinzwa kuzara kwenguva yakareba.
