I-Wakame: iyini, yiziphi izinzuzo nokuthi ungayisebenzisa kanjani

-Delile

• Ziyini izinzuzo
• Imininingwane yezempilo
• Kuphephile ukusebenzisa i-wakame?
• Ubani okungafanele adle
• Ukupheka nge-wakame
• 1. Ilayisi, i-wakame nesaladi lekhukhamba
• 2. I-salmon ne-wakame isaladi

I-Wakame iyinhlobo ye-kelp enegama lesayensi Undaria pinnatifida, edliwa kakhulu e-Asia, enothe ngamaprotheni futhi enama-calories aphansi, okwenza kube yindlela enhle yokukhuthaza ukwehla kwesisindo lapho kufakwa ekudleni okunempilo.

Ngaphezu kwalokho, lolu lwasolwandle lunomsoco kakhulu, njengoba kuwumthombo omuhle kakhulu wamavithamini B namaminerali afana ne-calcium, i-magnesium ne-iodine. I-Wakame futhi inezindawo ezilwa nokuvuvukala kanye ne-antioxidant, ethula izinzuzo eziningana zezempilo.

Ziyini izinzuzo

Ezinye izinzuzo zezempilo uWakame anazo yilezi:

• Ikhuthaza ukunciphisa umzimba ngokuba nama-calories ambalwa. Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi lungakhuphula nokusutha futhi linciphise ukusetshenziswa kokudla, ngenxa yokuqukethwe kwalo kwe-fiber, okwakha ijeli esiswini futhi kubambezele ukuphuma kwalo. Kodwa-ke, imiphumela ekulahlekelweni kwesisindo isikhathi eside ayihambelani;
• Kufaka isandla ekuvikeleni ukuguga ngaphambi kwesikhathi, njengoba icebile ngama-antioxidants, njengevithamini C, E ne-beta-carotene;
• Kunikela empilweni yezobuchopho, ngokunotha nge-choline, okuyisakhi esandulela i-acetylcholine, i-neurotransmitter ebalulekile, esiza ukuthuthukisa inkumbulo nokusiza ukufunda;
• Isiza ukunciphisa i-cholesterol embi (LDL) njengoba icebile ngama-antioxidants, inciphisa ubungozi besifo senhliziyo. Ngaphezu kwalokho, ezinye izifundo zikhomba nokuthi zingavimbela ukumuncwa kwe-cholesterol ezingeni lamathumbu, kepha-ke, ezinye izifundo ziyadingeka ukufakazela lo mphumela;
• Ithuthukisa ukusebenza kwe-thyroid, lapho isetshenziswa ngokulinganisela, njengoba icebile kwi-iodine, okuyimbiwa ebalulekile ekukhiqizweni kwamahomoni wegilo.

Ngaphezu kwalokho, ngoba icebile ngamaprotheni, lapho idliwa kanye nezinye izinhlamvu noma imifino, kuyindlela enhle kakhulu yabadla imifino noma imifino.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa imininingwane yokudla okunempilo ngama-100 g weWakame:

Kuphephile ukusebenzisa i-wakame?

I-Wakame ingadliwa ngokuphepha, inqobo nje ngokuthi ibe ngendlela elinganiselayo. Inani lansuku zonke elinconyiwe alikasungulwa, kodwa-ke, ucwaningo lwesayensi lukhombisa ukuthi akufanele udle ngaphezu kwama-gramu ayi-10 kuye kwangama-20 olwandle lwasolwandle ngosuku, ukugwema ukweqa umthamo wansuku zonke we-iodine onconywayo.

Enye indlela yokwehlisa okuqukethwe kwe-iodine ukusebenzisa i-wakame ngokuhlangana nokudla okuqukethe izinto ezinciphisa ukumuncwa kwe-iodine yi-thyroid, njenge-broccoli, i-kale, i-bok-choy noma i-pak-choi ne-soy.

Ubani okungafanele adle

Ngenxa yokuqukethwe kwayo okuphezulu kwe-iodine, iWakame kufanele igwenywe ngabantu abahlushwa izinkinga ze-thyroid, ikakhulukazi i-hyperthyroidism, ngoba ingaguqula ukukhiqizwa kwamahomoni wegilo futhi yenze lesi sifo sibe sibi kakhulu.

Ngaphezu kwalokho, esimweni sabesifazane abakhulelwe nezingane, ukusetshenziswa kwabo kufanele kukhawulwe, ukuze kugwenywe ukusetshenziswa ngokweqile kwe-iodine.

Ukupheka nge-wakame

1. Ilayisi, i-wakame nesaladi lekhukhamba

Izithako (Izinsiza ezi-4)

• Amagremu ayi-100 we-wakame aphelelwe amanzi emzimbeni;
• 200 amagremu etuna;
• 1 inkomishi nengxenye yelayisi elimhlophe;
• Ikhukhamba eli-1 elisikiwe;
• I-avocado e-1 eqoshiwe;
• Isipuni esingu-1 sembewu yesame emhlophe;
• I-Soy sauce ukunambitha.

Imodi yokulungiselela

Pheka irayisi bese ulibeka njengesisekelo esitsheni. Hlanganisa i-wakame bese uyibeka ngaphezulu kwelayisi nezinye izithako. Khonza nge-soy sauce.

2. I-salmon ne-wakame isaladi

Izithako (Izinsiza ezi-2)

• 20 amagremu wakame;
• 120 amagremu esalmon ebhemayo;
• Ama-walnuts ayi-6 aqoshiwe;
• 1 imango, uthathe ama-cubes
• Isipuni esingu-1 sembewu yesesame emnyama;
• I-Soy sauce ukunambitha.

Imodi yokulungiselela

Hlanganisa zonke izithako bese ufaka isaladi nge-soy sauce ukunambitha.

3.Wakame Ramen

Izithako (Izinsiza ezi-4)

• 1/2 indebe ye-wakame engenamanzi;
• 300 amagremu ama-noodle elayisi;
• 6 izinkomishi zomhluzi wemifino;
• 2 izinkomishi amakhowe lisikiwe;
• Isipuni esingu-1 sembewu yesesame;
• Izinkomishi ezi-3 zemifino ukunambitha (isipinashi, i-chard kanye nezaqathe, isibonelo);
• Ama-clove ka-garlic amane achotshoziwe;
• 3 anyanisi ophakathi, lisikiwe
• 1 isipuni samafutha esesame;
• 1 isipuni samafutha omnqumo;
• I-Soy sauce, usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Epanini, faka uwoyela wesame bese u-brown ugalikhi.Faka isitoko semifino futhi, uma sibila, wehlisa izinga lokushisa bese upheka emlilweni omncane. Epanini lokuthosa, engeza uwoyela namakhowe kuze kube yigolide, futhi inkathi ngcezu kasawoti nopelepele.

Bese ufaka i-wakame ne-soy sauce esitokisini bese ubeka eceleni. Embizeni enkulu yamanzi, pheka i-pasta kuze kube yi-dente, ukhiphe uhlukanise izinkomishi ezi-4, kanye nomhluzi, imifino, u-anyanisi namakhowe. Ekugcineni, ufafaze imbewu yesesame.