များသောအားဖြင့် ကျွန်မတို့တွေက ဖရဲသီးရဲ့ နီနီရဲရဲ အတွင်းသားလေးများကိုသာ စားပြီး ကျန်နေတဲ့ အဖြူသားပါတဲ့အခွံကို လွှင့်ပစ်တတ်ကြပါတယ်။ ဒါပေမဲ့ ဖရဲသီးရဲ့ အခွံကိုလည်း စားလို့ရပါတယ်တဲ့။ ထို ဖရဲသီးအခွံဟာ လူတွေရဲ့ ကျန်းမားရေးကို ဘက်ပေါင်းစုံက အကျိုးပြုနေလို့ပါပဲ။
ဖရဲသီးတွင် ပါဝင်သောဓာတ်များ
ထိုလွှင့်ပစ်လိုက်တဲ့ ဖရဲသီးအခွံမှာဆိုရင်ဖြင့် အကျိုးပြု ဗီတာမင်များနှင့် အမိုင်နိုအက်ဆစ်ဓာတ်များ ပါရှိပါတယ်။ နေ့စဉ် လူတို့၏ ခန္ဓာကိုယ်အတွက် လိုအပ်သော ဆေးဆိုင်များတွင် ဝယ်ယူစားသုံးနေရသည့် ဗီတာမင်စီ နှင့် ဘီဓာတ်များက ထိုအခွံတွင် ပါရှိပါတယ်။ အမိုင်နိုအက်ဆစ်ဓာတ်သည်လည်း ပုံမှန်သွေးလည်ပတ်ခြင်းနှင့် နှလုံးကျန်းမာရေးတို့အတွက် အရေးကြီးပါသည်။ ဖရဲသီးအခွံသည် သွေးကြောများကို ကျယ်ကားလာစေကာ သွေးလည်ပတ်မှုအားကို မြှင့်တင်ပေးပါသည်။ အသားမှာလိုပဲ ရေဓာတ်အပြည့်အဝပါတဲ့အတွက် ကျောက်ကပ်ရဲ့ စွန့်ထုတ်နိုင်စွမ်းကိုလည်း ပိုမို အားကောင်းစေပါသည်။
ဖရဲသီးအခွံကိုစားရင် ဘာအကျိုးကျေးဇူးတွေရမလဲ
ဖရဲသီးအခွံကို စားသုံးခြင်းဖြင့် သွေးအားနည်းခြင်းကိုလည်း သက်သာစေပါသည်။ ရေဓာတ်ပါဝင်မှုကြောင့် ကျောက်ကပ်မှာပါတဲ့ ကျောက်တွေကို ကြေစေပါတယ်။ ဗီတာမင် စီ ပါဝင်မှုကြောင့် diet လုပ် ဝိတ်ချနေသူတွေအတွက် အထာက်အကူ ဖြစ်ပါတယ်။ ဖရဲသီးမှာပါဝင်တဲ့ လိုင်ကိုပင်း (lycopene) ဓာတ်တစ်မျိုးဟာလည်း အဆစ်ရောင် နာကျင်ကိုက်ခဲတာကို သက်သာစေတဲ့အပြင် ဘီတာကယ်ရိုတင်း (beta carotene) ဓာတ်က မျက်စိကျန်းမာရေးအတွက် အတော်လေးကောင်းမွန်ပါတယ်တဲ့နော်။ သွေးတိုး၊ သွေးပေါင်ကျတတ်တဲ့ သူတွေအတွက်လည်း အလွယ်ကူဆုံး စားသောက်နိုင်တဲ့နည်းကတော့ ဖရဲသီးအခွံကို ရေပြောင်အောင် ဆေးပါ၊ (အဖြူရောင်အသားနှင့်အတူ) အတုံးသေးသေးလေးတွေ ရအောင် ဓားဖြင့်လှီးပါ။ ပြီးရင် (Blender) မွှေစက်ဖြင့် ခပ်ပျစ်ပျစ်ရအောင် မွှေပါ။ ထိုအရည်ပျစ်ပျစ်ကို အခြားအရည်များထဲသို့ အနည်းငယ်ထည့်ရော၍ သောက်သုံးနိုင်ပါတယ်။
နောက်တစ်နည်းကတော့ ဖရဲသီးအတွင်းသား (ပုံမှန်စားသည့်အပိုင်း) နှင့် လှီးထားသောအဖြူရောင်အသားနှင့် အခွံတို့အားလုံးကို မွှေစက်ထဲတွင် စတော်ဘယ်ရီပါထည့်၍ မွှေပါ။ လိမ္မော်ရည် အနည်းငယ်ပါ ထပ်ထည့်ပြီး နေ့စဉ် ကျန်းမာရေးအတွက် သောက်သုံးနိုင်ပါသည်။
ဖရဲသီးအောက်ခံ အဖြူအသားကို ပါးပါးလေးလှီး၍ မျက်နှာပေါ် နာရီတော်တော်ကြာ ကပ်ခြင်းဖြင့်လည်း မှည့်ခြောက်နှင့် တင်းတိတ်ကို သက်သာစေပါသည်။ ဒီနည်းကို မလုပ်ခင် မျက်နှာကို သန့်စင်အောင် အရင်ဆုံး ဆေးကြောရပါမည်။ နှင်းခူရောဂါ ဖြစ်ပွားပါကလည်း ဖရဲသီးအခွံဖြင့် ပွတ်တိုက်ပေးပါက ပျောက်ကင်းနိုင်ပါသည်။
ကဲ အခုမှာတော့ ဖရဲသီးတစ်လုံးလုံးဟာ လွှင့်ပစ်စရာမရှိအောင် အသုံးဝင်မှန်း သိသွားပြီပေါ့နော်။ နီနီရဲရဲ အတွင်းသားလေးတွေကို စားပြီး အဖြူသားပါတဲ့ အခွံကို လွှင့်မပစ်ပဲ ကျန်းမာရေးနဲ့ ညီညွတ်အောင် စားသုံး အသုံးပြုနိုင်စေရန် တင်ပြပေးလိုက်ရပါတယ်။
ကျော့နန္ဒာစိုး
(အစိမ်းရောင်လမ်းမှ ကူးယူဖော်ပြပါသည်)
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