I-Edamame (i-soy eluhlaza): kuyini, izinzuzo nokuthi ungadla kanjani

-Delile

• Izinzuzo zezempilo
• Inani lokudla okunempilo
• Ukupheka nge-edamame
• 1. U-Edamame hummus
• 2. Isaladi le-Edamame

I-Edamame, eyaziwa nangokuthi i-soy eluhlaza noma isoya yemifino, ibhekisa kuma-soybean pods, aseluhlaza, ngaphambi kokuvuthwa. Lokhu kudla kunenzuzo empilweni ngoba kunothe ngamaprotheni, i-calcium, i-magnesium ne-ayoni futhi kunamafutha amancane. Ngaphezu kwalokho, iqukethe imicu, ilusizo kakhulu ekulweni nokuqunjelwa futhi kuhle ukufaka ekudleni kwesisindo.

I-Edamame ingasetshenziselwa ukulungisa izitsha ezahlukahlukene, isebenze njengokuhambisana nokudla, noma ukulungiselela amasobho namasaladi.

Izinzuzo zezempilo

Ngenxa yenani lokudla okunempilo, i-edamame inezinzuzo ezilandelayo:

• Inikezela ngama-amino acid emzimbeni, okuwukudla okumnandi okufanele kufakwe kuzindlela zokupheka zemifino;
• Isiza ukunciphisa i-cholesterol embi, inikela ekunciphiseni ubungozi bokuhlaselwa yizifo zenhliziyo;
• Inomthelela ekwehliseni isisindo, njengoba icebile emaprotheni nasemicimbini futhi inamafutha noshukela omncane, futhi inenkomba ephansi ye-glycemic;
• Kunganciphisa ingozi yokuba nomdlavuza webele, ngenxa yama-soy isoflavones aqukethe i-edamame. Kodwa-ke, ezinye izifundo ziyadingeka ukufakazela le nzuzo;
• Kufaka isandla ekusebenzeni kahle kwamathumbu, ngenxa yokuqukethwe kwawo okune-fiber;
• Kungasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini, kanye nokufaka isandla ekulweni ne-osteoporosis, futhi ngenxa yokuba khona kwama-soy isoflavones, kepha kudingeka izifundo eziningi ukuze kufakazelwe le nzuzo.

Thola ukudla okuningi okunothe kuma-phytoestrogens.

Inani lokudla okunempilo

Ithebula elilandelayo libonisa inani lokudla okunempilo elihambelana no-100 g we-edamame:

Ukupheka nge-edamame

1. U-Edamame hummus

Izithako

• 2 izinkomishi ze-edamame ephekiwe;
• Ama-clove amabili egalikhi egayiwe;
• Ijusi likalamula ukunambitha;
• 1 isipuni sesame unama;
• 1 isipuni samafutha omnqumo;
• I-Coriander;
• Pepper nosawoti ukunambitha.

Imodi yokulungiselela

Faka zonke izithako bese uqeda konke. Faka isinongo ekugcineni.

2. Isaladi le-Edamame

Izithako

• Izinhlamvu ze-Edamame;
• Ulethisi;
• I-arugula;
• Utamatisi we-Cherry;
• Isanqante egayiwe;
• Ushizi omusha;
• Upelepele obomvu ngemichilo;
• Amafutha omnqumo nosawoti ukunambitha.

Imodi yokulungiselela

Ukulungisa isaladi, mane ubhake i-edamame noma uyisebenzise esephekiwe, bese uxuba izithako ezisele, ngemuva kokuthi zigezwe kahle. Isizini ngosawoti kanye nokugcoba kwamafutha omnqumo.