Izinzuzo eziyi-8 ze-yam nokuthi ungadla kanjani

-Delile

• Izinzuzo zeYam
• Imininingwane Yezomsoco Yam
• Ama-Yam Ungadliwa
• 1. Ikhekhe le-yam elingenalo i-Gluten ne-lactose
• 2. Inkukhu ka-Escondidinho eno-Yam
• 3. Yam Danoninho

I-Yam, eyaziwa nangokuthi i-yam kwezinye izifunda zaseBrazil, iyisigaxa esinothe ngama-carbohydrate asezingeni eliphansi le-glycemic, okuyindlela enhle yokunikeza amandla ngesikhathi somzimba nokusiza ekwehliseni isisindo.

Ngaphezu kwalokho, ngoba ayinyusi amazinga kashukela egazini, ingasetshenziswa futhi ngabantu abanesifo sikashukela. Kodwa-ke, kufanele kuqashelwe ukuthi ingeqisi inani elisetshenzisiwe, ngoba ama-yam amaningi angabeka isisindo.

Izinzuzo zeYam

Ngoba icebile ku-fiber, amaprotheni, uvithamini C no-B amavithamini, i-yam inezinzuzo eziningana zezempilo, okuyiyona eyinhloko:

1. Ukulwa nokuqunjelwa, ngoba icebile ngemicu;
2. Siza ukunciphisa umzimbangoba kwandisa umuzwa wokusutha futhi kubambezele ukuqala kwendlala;
3. Usizo uku lawula ushukela wegazi, ngenxa yokuqukethwe kwayo kwe-fiber ephezulu;
4. Nikeza amandla futhi uthole isisindo semisiphangoba, njengamazambane, ama-yam acebile ngama-carbohydrate agcina amandla okuqeqeshwa;
5. Nciphisa izimpawu zokunqamuka kokuya esikhathini ne-PMS, ngokuqukethe i-diosgenin, into esiza ekulawuleni ama-hormone abesifazane;
6. Usizo uku lawula i-cholesterol nomfutho wegazi, ngoba icebile ngemicu futhi ngenxa yokuba khona kwe-phytosterol diosgenin;
7. Vimbela isifo senhliziyo, njengoba kusiza ukulawula ingcindezi nokwehlisa i-cholesterol;
8. Lungiselela ukugaya, ukunciphisa i-colic nokusiza ukuqeda ubuthi emzimbeni, futhi kungasetshenziswa ngendlela ye-elixir. Thola ukuthi ungayisebenzisa kanjani lapha.

Ngakho-ke, ama-yam anezakhiwo ezifana nalezo zobhatata, futhi ukuze usebenzise ngokunenzuzo izinzuzo zawo, kufanele usidle lesi tuber njalo, unikeze ukukhetha okuphekiwe nokugwema ama-yam othosiwe. Bona nokuthi yiziphi izinzuzo zobhatata.

Imininingwane Yezomsoco Yam

Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngo-100 g we-yam eluhlaza noma ephekiwe.

Ama-yam angadliwa asikiwe asikiwe asikiwe, kanye namazambane, noma angasetshenziswa kumalungiselelo afana namaqebelengwane, ophaya nama-purees.

Ama-Yam Ungadliwa

Okulandelayo izindlela zokupheka ze-yam ezinempilo ezintathu ezingasetshenziswa ukunciphisa isisindo futhi zinikeze amandla ku-Workout yakho.

1. Ikhekhe le-yam elingenalo i-Gluten ne-lactose

Leli khekhe liyindlela enhle ongayisebenzisa ekudleni okulula, futhi lingadliwa ngabantu abanokubekezelelana noma ukungezwani komzimba ne-gluten. Thola ukuthi yikuphi ukudla okuqukethe i-gluten.

Izithako:

• Ama-400 g we-yam, ahlutshiwe asikwa aba yizicucu
• Amaqanda ama-4
• 1/2 indebe itiye likawoyela
• 1 inkomishi itiye likashukela
• 2 inkomishi wetiye kafulawa welayisi, okungcono okugcwele
• 1 ikholomu yesobho le-powder baking
• 3 ikholomu isobho likashokoledi oluyimpuphu

Imodi yokulungiselela:

Ku-blender, shaya kahle ama-yam, amaqanda, u-oyela noshukela. Endishini, faka izithako ezisele bese ufaka kancane kancane ingxube ye-blender, uvuselele kahle ngosizo lwesipuni esikhulu. Thela i-batter epanini eligcotshisiwe bese ubhake kuhhavini eliphakathi cishe imizuzu engama-35-40.

2. Inkukhu ka-Escondidinho eno-Yam

Le ndawo yokucasha ingasetshenziselwa isidlo sasemini noma isidlo sakusihlwa, ngaphezu kokusebenza njenge-pre-workout enhle kakhulu.

Izithako:

• 750 g we-yam
• Inyama yenkomo engu-0.5 kg
• 1 anyanisi obomvu
• Ama-clove amathathu kagalikhi
• 1 utamatisi
• 2 wezipuni zamafutha omnqumo
• 2 wezipuni zeshizi le-parmesan eligayiwe
• Izinongo zokunambitha (usawoti kanye nopelepele)

Imodi yokulungiselela:

Pheka i-yam emanzini ize ithambe kakhulu. Bese uxolela ukwenza i-puree, ufake u-olive oil nosawoti, uhlanganise kahle. Isizini bese ususa inkukhu, upheke futhi usike. Esitsheni sengilazi esigcotshiswe ngamafutha, beka ungqimba usebenzisa uhhafu we-yam ephekiwe. Inkukhu ephekiwe ibekwa ngaphezulu bese imbozwa ngolunye ungqimba lwe-yam. Ngaphezulu, engeza ushizi ogayiwe bese ubhaka ama-degree angama-200 cishe imizuzu engama-25.

3. Yam Danoninho

Lokhu kungenye indlela enhle kakhulu yeyogathi yezimboni, ukuba inketho enempilo ezinganeni, kepha kunambitheka okuningi.

Izithako:

• I-300 g yam yam ephekwe ngamanzi kuphela
• Ibhokisi eli-1 le-sitrobheli
• 1 inkomishi yejusi le-apula (yemvelo noma elezimboni)

Imodi yokulungiselela:

Pheka ama-yam bese ulahla amanzi okupheka. Bese uletha ama-strawberry asikiwe emathunjini kanye nejusi le-apula, ngoba lokhu kuzokwenza izithelo zibe mnandi. Ngemuva kokupheka ama-strawberry, shaya konke ku-blender, futhi uma kunesidingo engeza amanzi amancane. Uma ufaka amanzi amaningi, uthola uketshezi oluningi.

Beka ezitsheni ezincane ukuze ubambe esiqandisini, cishe ihora elilodwa.

Ngaphezu kwama-strawberry, ungasebenzisa ezinye izithelo ezifana nemango, izithelo zothando noma izithelo ezibomvu, isibonelo.

Bona futhi ukuthi ungasilungisa kanjani isobho se-yam ukuze ukhiphe ubuthi.