Amazambane e-Yacon: kuyini, izinzuzo nokuthi ungadla kanjani

-Delile

• Izinzuzo eziyinhloko
• Ukwakheka kokudla okunempilo kwamazambane e-yacon
• Ungayisebenzisa kanjani
• Yacon zokupheka
• 1. Isaladi ngokugqoka i-yogurt
• 2. Ama-Chips
• 3. Isanqante, ujinja kanye ne-yacon smoothie
• Imiphumela emibi engaba khona nokunakekelwa

Amazambane e-yacon yi-tuber njengamanje ebhekwa njengokudla okusebenzayo, ngoba icebile ezintanjeni ezincibilikayo ezinomphumela we-prebiotic futhi inesenzo se-antioxidant. Ngalesi sizathu, kuyindlela enhle kakhulu kubantu abanesifo sikashukela noma kubantu abafisa ukwehlisa isisindo, ngoba kuyasiza ukunciphisa isifiso sokudla nokulawula ushukela wegazi, kuyindawo enkulu yamazambane ajwayelekile.

Lesi tuber segama lesayensi USmallanthus sonchifolius, ibukeka ifana namazambane noma ubhatata, futhi inokunambitheka okuncane okunoshukela kanye nezithelo, okungathengwa kwezinye izitolo ezinkulu.

Izinzuzo eziyinhloko

Amazambane e-yacon ayisigaxa esine-fructans, ikakhulukazi i-inulin ne-fructooligosaccharides (FOS), okuyizinhlanganisela ezikwazi ukumelana neziphuzo zesisu, ezidlula emgudwini wokugaya ukudla ngaphandle kokwenza i-metabolism, zinikeze ama-calories amancane nemisebenzi yokuzivocavoca efana nemicu yokudla, ethathwa njenge ukudla kwama-probiotic.

Ngalezi zizathu, kufaka phakathi lesi tuber ekudleni kunganikeza izinzuzo eziningana zezempilo, njenge:

• Ilawula ushukela wegazi, ngoba i-FOS ikhuthaza ukumuncwa kwe-glucose ezicubu zomzimba futhi ithuthukise ukuzwela kwe-insulin esibindini, ngaphezu kokukhuphula uketshezi lwe-insulin kumanyikwe, kusiza ukwehlisa ushukela egazini;
• Yehlisa i-cholesterol ne-triglycerides, ngenxa yokuba khona kwe-FOS, okufaka isandla ekulawuleni imetabolism yamafutha emzimbeni nokunciphisa ukuhlanganiswa kwama-triglycerides esibindi;
• Uthanda ukunciphisa umzimba, ngoba imicu encibilikayo inyusa umuzwa wokusutha, ngaphezu kokuba nama-calories ambalwa;
• Ilawula amathumbu, ngoba imicu efinyelela kukholoni ivutshelwa yi-bifidobacteria, ethanda ukunyakaza kwamathumbu, ukuqedwa kwamagciwane e-pathogenic kanye nokulingana kwezimbali zamathumbu;
• Isiza ukugcina ubukhulu bethambo, ngoba i-FOS, lapho ifinyelela kukholoni nasekuvuseleleni i-bifidobacteria, ikhuthaza ukumuncwa kwamanye amaminerali, njenge-calcium, i-phosphorus, i-zinc ne-magnesium.

Ngaphezu kwalokho, amazambane e-yacon futhi acebile nge-caffeic acid, i-phenolic compound enezinto zokulwa ne-antioxidant kanye ne-anti-inflammatory futhi, ngakho-ke, ingavimbela izinhlobo ezithile zomdlavuza, njengomdlavuza wekolon, ngokwesibonelo. Ngaphezu kwalokho, ingaphinde ithuthukise amasosha omzimba futhi ilawule umfutho wegazi.

Ukwakheka kokudla okunempilo kwamazambane e-yacon

Etafuleni elilandelayo, ungabona inani lokudla okunempilo ngakunye kwama-gramu ayi-100 eYacon:

Kubalulekile ukusho ukuthi ukuthola zonke izinzuzo ezibalulwe ngenhla, amazambane e-yacon kumele afakwe ekudleni okunempilo futhi okunempilo.

Ungayisebenzisa kanjani

Amazambane ama-Yacon angadliwa kumasaladi aluhlaza noma aphekiwe, njenge-dessert noma isidlo. Ukuyisebenzisa iluhlaza, kuyadingeka ukususa ikhasi. Ngaphezu kwalokho, le tuber nayo ingathengwa ngendlela kafulawa, engasetshenziselwa ukwenza isinkwa, amakhekhe namakhukhi, isibonelo.

Ukukhishwa kwempande ye-yacon kungatholakala nakuma-capsule, noma kunjalo, umthamo ophephile wokusetshenziswa awukanqunywa, futhi kubalulekile ukuxhumana nodokotela noma isazi sokudla ngaphambi kokuwusebenzisa.

Yacon zokupheka

Kunezindlela eziningana zokulungisa amazambane e-yacon:

1. Isaladi ngokugqoka i-yogurt

Izithako

Okwesaladi:

• 2 izinkomishi ze-yacon ezisikiwe zaba ngamacube;
• 1 inkomishi yesanqante ephekwe futhi uthathe ama-cubes;
• Ingxenye yenkomishi ka-anyanisi oqoshiwe;
• Ingxenye yenkomishi yophizi.

Okwe-sauce:

• 1 ikoriyanderi *
• 1 inkomishi yogurt ethafeni;
• Ama-clove angu-2 aqoshiwe;
• 2 wezipuni kalamula;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Ukulungisa isaladi, hlanganisa zonke izithako esitsheni kanye nokugqoka, hlanganisa zonke izithako bese uxuba nesaladi ngobumnene.

2. Ama-Chips

Izithako

• 1 i-yacon emaphakathi;
• 1 isipuni se-paprika;
• 1 ithisipuni ikhumini;
• 1 ingcosana kasawoti;
• Isipuni esingu-1 samafutha omnqumo.

Imodi yokulungiselela

Susa isikhumba kumazambane e-yacon bese usika izingcezu ezincane. Faka izingcezu esitsheni bese ufaka i-paprika, ikhumini, usawoti kanye namafutha, ugovuze kahle bese uhlela kuthileyi. Shiya kuhhavini ngo-175º imizuzu engama-20 noma kuze kube yigolide ne-crispy.

3. Isanqante, ujinja kanye ne-yacon smoothie

Izithako

• 1 inkomishi yamanzi;
• 1 iwolintshi elikhulu;
• 1 isanqante encane;
• 1 i-yacon eluhlaza kanye nesheluli;
• 1 ucezu lukajinja;
• 1 inkomishi yama-ice cubes.

Imodi yokulungiselela

Shaya zonke izithako, hlunga bese uphuza ngemuva kwalokho. Ezinye izithelo zingasetshenziswa ukunambitha.

Imiphumela emibi engaba khona nokunakekelwa

Amazambane e-yacon, ngoba acebile ngama-fructooligosaccharides, uma edliwe ngokweqile, angadala ukugaya ukudla okungafanele, igesi eyeqile, ibanga kanye nobuhlungu besisu. Lesi tuber kungenzeka singabi inketho enhle kubantu abane-bowel syndrome ecasulayo futhi, ngakho-ke, kunconywa ukuthi badle ngamanani amancane ukubheka izinga lokubekezelelana noma ukugwema ukusetshenziswa kwalesi tuber.