A ƙarshe za mu iya jin daɗin kankana, saboda mun riga mun sami shi a cikin masu cin ganyayyaki don cin shi a duk lokacin rani. Ana shuka wannan 'ya'yan itace a Andalusia da kuma yankin Levante, don haka, kamar yadda masanin abinci mai gina jiki Patricia Ortega ya ba da shawara, lokacin da za ku saya, tabbatar da cewa an samar da shi a cikin ƙasa: "Dole ne ku fara yanke shawara mai dorewa."
A bayyane yake, darajar caloric na wannan 'ya'yan itace yana da ƙananan godiya saboda gaskiyar cewa yana da wadata a cikin ruwa (fiye da 90% na kankana ruwa ne), don haka yana iya zama tushen hydration mai ban sha'awa. "Wannan 'ya'yan itacen ana iya haɗa su cikin kowane irin jagorar abinci. Misali, yana da manufa don rage kiba da kuma kiyaye kyawawan halaye na cin abinci, ”in ji shi.
A cewar masana na FEN (Spanish Nutrition Foundation), wani abu mai ban mamaki game da abun da ke ciki shi ne abubuwan da ke cikin carotenoids ba tare da aikin provitamin (lutein da lycopene) ba, wanda lycopene ya fito fili, tun da yake ana samunsa da yawa, kasancewarsa. wannan abincin daya daga cikin manyan hanyoyin abinci na phytochemical (2.454 µg/gram 100 na naman alade mai ci).
A sakamakon haka, ba za a ba da shawarar wannan 'ya'yan itace ga mutanen da ba su jure wa fructose (wani nau'in sukarin da ake samu a cikin 'ya'yan itace da abinci irin su zuma), tunda abun da ke cikin fructose yana da yawa kuma yana iya haifar da wani nau'in rashin jin daɗi na narkewa. .
- Yana da kyakkyawan tushen ruwa da fiber, tun da abun da ke ciki shine kusan 95% ruwa. Giram 100 na kankana ya ƙunshi adadin kuzari 30 kacal da gram 0,4 na fiber
- Yana da wadata a cikin potassium da magnesium, da bitamin A da pantothenic acid.
- Amfani da shi yana inganta lafiyar zuciya da jijiyoyin jini, yana haɓaka metabolism na arginine da citrulline
- Yana da wadata a cikin lycopene da bitamin da ke inganta lafiyar zuciya da jijiyoyin jini
- Yana da ikon antioxidant
- Yana kawar da gajiyar tsoka kuma yana inganta shakatawa
- Abubuwan da ke cikin potassium suna ƙarfafa na'urar tsoka da tsarin juyayi
- sosai m
A ranar kankana muna raba wasu girke-girke masu daɗi waɗanda za ku ji daɗin wannan 'ya'yan itacen bazara.
Kankana carpaccio tare da pistachio pesto
Kankana carpaccio tare da pistachio pesto - Tictacyummy
Sinadaran: 50 grams na pistachios, 30 grams na Basil, 70 grams na Parmesan cuku, 2 cloves na tafarnuwa da 150 ml na budurwa man zaitun.
Shiri: fara da yankan kankana mai kauri. Yanzu yanke yankan bakin ciki kuma sanya su a kan faranti. Haɗa duk kayan aikin pesto har sai kun sami laushi mai kyau. Rufe da ɗan pesto don saman kankana. Kuma a karshe yi ado da Parmesan kadan, ganyen Basil, gishiri, barkono da EVOO.
Kuna iya samun cikakken girke-girke a @tictacyummy.
Kankana Caprese Salatin
Kankana Caprese Salatin - Tictacyummy
Sinadaran: mozzarella sabo 1, wasu ganyen Basil, kankana guda 3, barkono, gishiri da EVOO.
Shiri: a yanka manyan kankana yanka guda uku kamar kauri 1,5 cm. Tare da taimakon mai yankan kuki ko gilashi, yanke cikakkiyar yankan zagaye. Yanke mozzarella sabo a cikin rabin, tsayin tsayi. Hada salatin a tsaye tare da yanki na kankana, mozzarella da wasu ganyen Basil, har sai an gama. Sai a yi ado da ganyen Basil a sa da EVOO da barkono.
Kuna iya samun cikakken girke-girke a @tictacyummy.
Kankana, pistachio da cakulan abun ciye-ciye
Sinadaran: kankana, 70% cakulan marar sukari da pistachios.
Shiri: Yanke kankana a cikin nau'i na ƙananan bishiyoyi, saboda hanya ce mai kyau don cin abinci da hannunka ba tare da batawa kanka kadan ba. Microwave cakulan na minti 1, sannan a cikin dakika 15 don kada ya ƙone. Murkushe ko murkushe pistachios don yin ado. Saka cakulan tare da taimakon cokali sannan kuma pistachios. Saka a cikin taba don ƴan mintuna har sai cakulan ya ƙarfafa kuma shi ke nan!
Kuna iya samun cikakken girke-girke a @paufeel.
Cheesecake tare da kankana
Sinadaran: don cake na 15 cm za ku buƙaci 80 g na biscuits da 40 g na man shanu mai narkewa don tushe. Don cikawa, 460 g cuku mai haske, 4 zanen gado na gelatin na 2 g kowannensu, 80 g na erythritol, tablespoon na vanilla, 60 g na kirim da 140 g na kayan lambu abin sha. Don ɗaukar hoto, 190 g na kankana puree da 4 zanen gado na gelatin.
Shiri: Fara ta hanyar murƙushe kukis da kuma haɗa man shanu don yada tushe na kwanon cake. Na gaba, hydrate da gelatin, kuma a halin yanzu Mix da cika sinadaran kadan da kadan (cream cuku tare da erythritol, da tablespoon na vanilla, bayan da cream da kayan lambu abin sha, a baya ciki har da gelatin), Mix da kuma hada a cikin mold. akan biskit da man shanu. Zai sanya a cikin firiji sa'o'i hudu. Yayin da ake bugun kankana, zafi wani ɓangare na puree don karya zanen gelatin guda biyu, ƙara shi zuwa sauran cakuda kuma a sanyaya.
Kuna iya samun cikakken girke-girke a @deliciousmartha.
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