Sarauniya na gonaki.
Masara a wani lokaci ana kiranta "sarauniya na gonaki", kuma ba don kome ba. Masara ita ce tsohuwar al'ada, wanda aka sani shekara dubu bakwai da suka wuce kamar masara. Masarar zamani ba kamar mahaifiyarsa ba ne, lokacin da aka tayar da Mayan pyramids a Amurka, an gano kananan masarar masara. Ga ƙarni da yawa, masara ya canza sosai godiya ga kokarin masu shayarwa. An kawo masara zuwa Turai a karni na 17. Bayan ƙarshen Babban Kariya Na Kwanci ga mutanen Soviet masu yunwa, wannan abincin ne mai muhimmanci. Daga masara mai gari burodi gurasa, gurasa mai laushi, daga hatsi mai naman alade mai naman alade, an kwashe cobs a kan gawayi. Masara gwangwani, shi ya sa a fi so so - masara sandunansu. Dukkan jita-jita da aka shirya daga wannan al'ada suna da dadi da lafiya.
Vitamin, microelements.
Masara hatsi: bitamin.
Retinol, bitamin A - bitamin mai-mai narkewa, wanda ke cigaba a jiki na dogon lokaci. Don haɓakawa, ƙwayoyi da abubuwa masu alaƙa suna da muhimmanci. A 100 g na samfurin ya ƙunshi 10 MG na bitamin.
- Yana ɗaukan ɓangare a cikin matakai na rayuwa kuma yana taimakawa wajen dawo da tsarin tafiyar da jikin mutum.
- Ya inganta samuwar nama, yana taimakawa hangen nesa, yana gyara tsarin samar da mai.
- Yana shiga cikin ayyukan cell membranes, yana goyon bayan ci gaba da sabon sel.
- Kare idanu daga bushewa da kuma taimakawa su moisturize.
- Taimaka ƙarfafa tsarin, ya inganta aikin kare mucosa da aikin leukocytes.
- Kasancewa cikin sake dawo da kyallen takalma na epithelial.
- Yana taimaka wajen rage tsarin tsufa a matakin salula.
- Yana da mahimmanci ga ci gaba da amfrayo da kuma daidai matakan ciki.
- Ya shiga cikin kira na hormonal, yana goyon bayan al'ada aiki na glandon thyroid.
- Yana da karfi mai maganin antioxidant kuma yana taimakawa wajen rarrabe free radicals.
Thiamin, bitamin B1 shi ne bitamin wanda zai iya narkewa da ruwa lokacin da yake mai tsanani, amma yana da kwamin gwiwa don hurawa a cikin yanayin yanayi. A cikin jiki ba'a jinkirta kuma ba mai guba. A 100 g na samfurin ya ƙunshi 0, 2 MG na bitamin.
- Yayi shiga cikin matakai na rayuwa na fats da carbohydrates.
- Daidaita aikin ƙwayar zuciya, jijiyar zuciya, tsarin narkewa.
- Yana inganta al'amuran al'amuran jiki na jiki a duk rayuwarsa.
- Kasancewa cikin musayar kwayoyin, yana taimakawa ci gaban da sabuntawa da kwayoyin tsoka da kwayoyin jikinsu.
Niacin, bitamin B3 (nicotinic acid) wani bitamin ne wanda zai iya narkewa a cikin ruwan zafi kuma yana da ɗanɗanar dan kadan. Hanyoyin wannan bitamin a cikin jiki yana sa dizziness da damuwa da yawa. A 100 g na samfurin ya ƙunshi 1, 7 MG na bitamin.
- Yana ɗaukan wani ɓangare na matakai na rayuwa na ƙwayoyi, sunadarai, amino acid, purines, a cikin hanyoyin tafiyar da kwayar halitta da kuma jin jiki.
- Restores da rashi na bitamin PP.
- Rage ƙaddamar da ƙwayar cholesterol, an nuna ta hanyar aikin fasodilating.
- Yana inganta inganta ƙwaƙwalwa, aiki na kayan aiki.
Folamin, bitamin B9 (folic acid) - mai soluble a cikin matsakaici na alkaline, ya ɓace a ƙarƙashin haske. Tsarin kangewa an cire shi daga jiki ta hanyar tsarin urinaryar. A 100 g na samfurin ya ƙunshi 46 MG na bitamin.
- Taimaka hemopoiesis. An umurce shi don anemia.
Ascorbic acid, bitamin C - mai narkewa a ruwa da barasa. A 100 g na samfurin ya ƙunshi 7 MG.
- Da ake buƙata don aiki mai kyau na dukan tsarin jiki.
- Yana inganta farfadowa da matakai na rayuwa, yana da magungunan antioxidant.
- Yana aiki da kariya masu kariya na jiki don cututtuka daban-daban.
- Kasancewa cikin daidaituwa game da tsarin tafiyar da iskar lantarki-ragewa.
- Yana inganta ci da baƙin ƙarfe cikin jini, yana da tasirin immunomodulation.
- Kasancewa a cikin kirkiro cholesterol don biyan acid.
- Gudanar da abun ciki na jini sugar.
- Yana ƙarfafa ganuwar jini.
- Ƙara yawan aiki na ɓoye na jikin mutum.
- Ya hana maye jiki, da kuma rashin lafiyan halayen.
Abincin masara: microelements.
Iron abu ne mai muhimmanci wanda ya inganta yaduwar cutar oxygen a jiki. A 100 g na samfurin ya ƙunshi 0, 5 MG.
- Ya shiga cikin hematopoiesis, ci gaban tantanin halitta da DNA kira.
Magnesium abu ne mai mahimmanci mai daukar kwayar halitta. A 100 g na samfurin ya ƙunshi 37 MG.
- Yayi amfani da kira mai gina jiki, yana samar da makamashi zuwa jikin jikin.
- Ra'ayin ƙarfin magnesium a cikin jikin mutum an bayyana shi a cikin gajiya mai tsanani, da zubar da ciki, da gajiya mai tsoka, rage ƙwayar tunanin mutum, dakatar da matakai na rayuwa.
Potassium wani abu ne na kwayoyin halitta wanda ke ɗauke da potassium-sodium metabolism. A 100 g na samfurin ya ƙunshi 270 MG.
- Ya sarrafa gishiri da ruwa da ma'auni-acid a jikin mutum.
- Ya inganta aikin al'ada na zuciya na zuciya.
- Tsarke zubar da jinin jini.
- Rashin isasshen potassium zai haifar da rushewa ga tsarin jiki.
Masara hatsi: girke-girke.
Don dafa masara porridge kana buƙatar:
- 50 g na masara hatsi,
- 160 ml na ruwa,
- gishiri, sugar, man shanu don dandana kuma idan an so.
Zuba masarar hatsi da ruwa, dafa a kan zafi kadan har sai lokacin farin ciki. Salt, ƙara sugar, man, kawo zuwa tafasa. Rufe kwanon rufi da tawul kuma ya bar zuwa.
A kowace hatsi na masara akwai bitamin da kuma ma'adanai, wanda ya sanya shi a matsayin mai amfani da mahimmanci don kiyaye lafiyar mutum. Ku ci naman alade na masara, a kan ruwa, a kan madara, da aka yi da man shanu.