da kayan lambu kuma kayan lambu abinci ne masu ƙarancin kalori, mai wadatar ruwa, fiber, bitamin da ma'adanai. Tasirinsu na antioxidant ya sa su zama mahimmanci a cikin abincinmu. Wannan aikin yana nazarin ƙimar abinci mai gina jiki na manyan kayan lambu da ganye, kuma yana ba da wasu shawarwari game da haɗarin abincin su da hanyoyin dafa abinci masu dacewa don waɗannan abinci.
A cikin wannan labarin za mu gaya muku game da halayen kayan lambu, manyan nau'o'in da muhimmancin su.
Kayan lambu da ganye
Ƙungiyar kayan lambu ta ƙunshi adadi mai yawa na abinci na shuka daga gonar. Waɗanda sassan da ake ci (mai tushe, ganye ko inflorescences) kore ne ana kiran su kayan lambu. Ƙungiyar abinci ce da ke aiki azaman antioxidants na halitta tare da 'ya'yan itatuwa. Dole ne mu inganta amfani da su, saboda kawai lokacin da suke a zahiri za mu iya sha maganin antioxidants a cikin cikakkiyar yanayin kuma za su iya aiki. Kari ko abinci mai arziki a cikin antioxidants ba za su iya samar da abinci guda 3-5 na kayan lambu waɗanda muke buƙata a cikin abincinmu na yau da kullun ba.
Kayan lambu da kayan lambu suna da halaye masu mahimmanci guda biyu: fiber da ruwa waɗanda ke ba da fa'idodin abinci mai gina jiki wanda ba za a iya musantawa ba (babban abubuwan da ke cikin waɗannan abincin suna wakiltar 80-90% na duka). Ƙimar makamashinsu ya yi ƙasa sosai saboda da kyar suke samar da kowane macronutrients. Ban da abinci mai sitaci, abubuwan da ke cikin carbohydrate na ganye da kayan lambu kada su wuce 10%. Bugu da ƙari, suna ɗauke da ma'adanai masu mahimmanci da bitamin, wanda ya sa su zama wani muhimmin sashi na abincin da ke kula da aikin yau da kullum na jikinmu.
Vitamins da dole ne mu haskaka su ne provitamin A (β-carotene), bitamin C da folic acid. Wannan shi ne saboda sauran kayan lambu kamar hatsi da legumes ko kayan dabbobi sukan rasa su. Suna kuma samar da niacin, bitamin B1 da B2. Dangane da ma'adanai, galibi suna ba da gudummawar potassium, amma kuma ƙaramin adadin calcium da baƙin ƙarfe, waɗanda ba za a yi watsi da su ba. Har ila yau, suna dauke da bitamin C wanda ke sauƙaƙe sha wannan ƙarfe.
Hatsari a cikin amfaninsa
Akwai wasu haxari ga cin kayan lambu kamar haka:
- Molds: Ana iya samun su a yawancin kayan abinci na shuka ko gaurayawan abinci, wanda kayan lambu suke. Wasu daga cikin wadannan kyawon tsayuwa samar da gubobi da high pathogenic aiki, don haka idan muka nuna halayyar auduga mazaunan molds, dole ne mu ƙi dukan samfurin.
- Listeria monocytogenes: Ana iya samuwa a cikin sabbin kayan lambu da aka shuka a cikin dakunan sanyi. Don hanawa da sarrafa ci gabanta, ana ba da shawarar dafa shi a yanayin zafin da ya dace sosai kafin cin abinci.
- Clostridium botulinum: Bakteriya ce da ke samar da guba mai guba mai yawa. Ba zai iya girma a gaban iskar oxygen kuma yana iya jure rashin zafin magani mai zafi. Lokacin da kayan lambu suka yi hulɗa da ƙasa, za su iya zama gurɓata da wannan spore.
Matsalar ba tare da sabo ne, saboda suna da iskar oxygen, an sanya su cikin firiji, kuma kayan lambu suna da adadi mai yawa na ƙwayoyin cuta waɗanda za su yi gogayya da ƙananan ƙwayoyin cuta. Matsalar tana cikin abincin gwangwani. Ta hanyar yin maganin zafi, yawancin ko duk flora masu gasa sun lalace. Idan spores botulinum suna da 'yanci, sun kasance masu fafatawa, idan babu iska za su iya ninka kuma su haifar da guba. A cikin waɗannan lokuta, haɗarin yana da yawa kuma yana iya zama m.
A cikin masana'antu masana'antu, wannan hadarin sananne ne kuma ana sarrafa shi sosai. Duk da haka, a cikin gida, wannan ba haka ba ne. Babban matsalar ita ce samar da abinci na gwangwani a cikin ƙasa, wanda zai iya haifar da gubar botulinum saboda ba a sarrafa shi. A cikin waɗannan lokuta, maganin shine don zafi da shi na dogon lokaci don adana shi da kuma tabbatar da halakar ƙwayoyin cuta.
Abubuwan da ba su da gina jiki
Alayyahu ko ganyen gwoza sun ƙunshi oxalate. Suna daure da sinadarin calcium, suna takaita sha, kuma galibi suna shiga cikin samuwar duwatsun koda (koda) a cikin mutane masu hankali.
Kabeji yana dauke da sinadarai masu haddasa goiter, wadanda ke iya gyara aidin a cikin abinci, ta yadda hakan zai hana shanye shi da kuma haifar da bayyanar cutar goiter ko rashi.
A kowane hali, maimaitawa da tsawaita amfani sune sharuɗɗan da suka dace don matsaloli. A halin yanzu, saboda bambancin abinci, waɗannan matsalolin suna da wuyar faruwa. Koyaya, muna ba da shawarar cin abinci iri-iri da daidaitacce.
Yadda ake dafa kayan lambu daidai
Dafa kayan marmari yana taimaka musu su ci kuma yana ba su mafi kyawun sifofi, amma bitamin masu narkewar ruwa su ma suna ɓacewa da yawa, kuma waɗannan bitamin suna shiga cikin ruwan dafa abinci, musamman B1 da C (25% zuwa 60%). Ba a lalata ma'adanai ba, amma a maimakon haka sun shiga cikin ruwa mai dafa abinci. Asarar ta kasance saboda dalilai masu zuwa:
- Oxidation.
- Babban zafin jiki.
- Ya ɗauki tsayi da yawa don dafa abinci.
- Narke a cikin giyar dafa abinci.
Don rage asara, dole ne mu:
- Idan za ta yiwu, dafa a cikin tanda tare da fata (barkono, dankali).
- Yanke cikin manyan guda don rage asarar hulɗa da ruwa.
- Tafasa da mafi ƙarancin adadin ruwa. Matsakaicin mai dafa abinci da tururi shine mafi kyawun zaɓi.
- Yi amfani da mafi yawan ruwan dafa abinci.
- Idan za ta yiwu, ƙara 'yan digo na ruwan 'ya'yan itace lemun tsami ko vinegar a cikin dafa abinci don amfana da yanayin acid da kuma kare bitamin.
Bambance-bambance tsakanin kayan lambu da ganye
A cewar RAE, an ayyana kalmar kayan lambu a matsayin "tsirar da ake ci da ake shukawa a cikin lambuna". Wato ana nufin duk kayan lambu da muke ci, saiwoyinsa, ganyensa, tsaba, 'ya'yan itatuwa, mai tushe, kwararan fitila da sauransu. Kayan lambu ba su haɗa da hatsi ko 'ya'yan itace ba.
Saboda fadinsu, ana iya raba kayan lambu zuwa:
- Edible mai tushe: Su ne abin da muka saba kira tubers. Ita ce kitso da ke tsirowa a karkashin kasa kuma ana amfani da ita wajen ciyar da sauran tsiron. Alal misali, su ne tushen mai tushe: dankalin turawa, dankalin turawa, ko ginger.
- 'Ya'yan itãcen marmari: Suna cikin kayan lambu kuma suna da alhakin kare iri da tabbatar da tarwatsa su. Kabewa, eggplant, da tumatir misalai ne na 'ya'yan itatuwa.
- Kwakwalwa: Su kayan lambu ne waɗanda galibi suna da siffar zagaye, suna tara ajiya kuma suna girma a ƙarƙashin ƙasa. Wasu misalan kwararan fitila sune tafarnuwa da albasa.
- Tushen cin abinci: kamar yadda sunansa ya nuna, tushen da za a iya ci. Karas, turnips, da turnips misalai ne na tushen ci.
- Kayan lambu: Su ne koren kayan lambu, don ƙara faɗaɗa kalmar, ya kamata a lura cewa yana cikin ɓangaren abinci fiye da na kayan lambu, RAE ta bayyana su a matsayin "kayan lambu, musamman koren ganye". Za mu iya tunanin kayan lambu a matsayin duk kayan lambu masu cin ganyayyaki tare da matasa masu tushe da ganye, kodayake akwai wasu keɓancewa, irin su farin kabeji da broccoli, muna cin furanninsu kuma ana ɗaukar su kayan lambu. Misalan kayan lambu, latas, ko broccoli.
Kayan lambu na kakar
Bari mu ga wanne ne mafi kyawun watanni na shekara ga kowane kayan lambu gwargwadon lokacin sa:
- Janairu da Fabrairu: Swiss chard, chicory, artichoke, seleri, borage, broccoli, kabewa, rago ta letas, thistle, albasa, parsnip, collard ganye, endives, farin kabeji, endive, alayyafo, turnip ganye, kore wake, Fennel, Ginger, hunturu letas, leeks, beets .
- Maris: kamar a cikin Janairu da Fabrairu tare da bambancin matasa tafarnuwa, watercress, borage, broccoli, bishiyar asparagus, Peas da dusar ƙanƙara Peas.
- Afrilu da Mayu: zobo, chicory, tafarnuwa matasa, artichoke, watercress, broccoli, albasa, kabeji, farin kabeji, bishiyar asparagus, fis, matasa wake, dusar ƙanƙara Peas, koren wake, leek, radish, gwoza, karas.
- Yuni: zobo, tafarnuwa, watercress, zucchini, albasa, bishiyar asparagus, koren wake, letas, sabon dankalin turawa, kokwamba, barkono, radish, gwoza, karas.
- Yuli da Agusta: eggplant, zucchini, albasa, koren wake, letas, dankalin turawa, kokwamba, barkono, naman kaza, okra da tumatir.
- Satumba: Swiss chard, eggplant, zaki da dankalin turawa, kabewa, albasa, naman kaza, parsnip, letas, okra, dankalin turawa, kokwamba, barkono, leek, tumatir.
- Oktoba: Swiss chard, artichoke, seleri, zaki da dankalin turawa, zucchini, kabewa, rago's letas, albasa, naman kaza, parsnip, kabeji, farin kabeji, letas, leek, gwoza.
- Nuwamba: Swiss chard, artichoke, seleri, zaki da dankalin turawa, borage, broccoli, kabewa, rago ta letas, albasa, naman kaza, parsnip, kabeji, farin kabeji, endive, Fennel, strawberry itace, leek, gwoza.
- Disamba: Swiss chard, artichoke, seleri, zaki da dankalin turawa, borage, broccoli, kabewa, rago ta letas, thistle, albasa, leaf sprouts, farin kabeji, endive, m, alayyafo, Fennel, Ginger, hunturu letas, leek, gwoza.
Al'adu
Za mu san a gaba ɗaya manyan abubuwan da suka wajaba don shuka kayan lambu:
Ya kamata ku nemi yankin da ke samun hasken rana da yawa yayin akalla 6 hours a rana. Ya kamata kuma a tuna cewa yankin bai kamata ya zama sanyi ko zafi ba, saboda Yanayin da ke ƙasa da digiri 5-10 ko sama da 35 na iya lalata amfanin gonakin ku. Wani al’amari da ya kamata a yi la’akari da shi shi ne iska, don haka yana da kyau a nemi wurin da aka keɓe, ko kuma idan babu abubuwan da za su kare tsire-tsire.
Wani muhimmin al'amari lokacin da ake shuka kayan lambu shine ban ruwa. Kowannensu zai buƙaci adadin ruwa daban-daban. Dole ne ƙasa ta kasance tana da abinci mai kyau sosai kuma ta kasance da kyau don kada a tara ruwan ban ruwa ko ruwan sama.
A ƙarshe, yi hankali da daban-daban kwari da cututtuka da zasu iya kai hari ga amfanin gona. Kowane kayan lambu zai zama mai rauni ga wasu annoba ko cuta. Dole ne kawai ku kiyaye agogo kuma ku sami ilimi game da shi.
Ina fatan da wannan bayanin zaku iya ƙarin koyo game da wannan batu duka.