8 mabhenefiti eam uye maitiro ekudya

Zvemukati

• Zvakanakira Yam
• Ruzivo rwehutano hweYam
• Yam Recipes
• 1. Gluten-isina uye isina-lactose isina keke
• 2. Escondidinho Kuku na Yam
• 3. Yam Danoninho

Yam, inozivikanwawo seyamu mune mamwe matunhu eBrazil, iri tuber yakafuma mune yakaderera glycemic index makabhohaidhiretsi, iri sarudzo huru yekupa simba panguva yekurovedza muviri uye kubatsira nekudzikisa huremu.

Uye zvakare, nekuti haina kukwidza huwandu hweshuga yeropa, inogona zvakare kushandiswa nevanhu vane chirwere cheshuga. Nekudaro, chengetedzo inofanirwa kutorwa kuti isapfuure iyo mari yakadyiwa, sezvo yams yakawandisa inogona zvakare kuisa pahuremu.

Zvakanakira Yam

Nekuti yakafuma mu fiber, protein, vhitamini C uye B mavitamini, yam ine akati wandei marubatsiro ehutano, iwo makuru acho ari:

1. Kurwisa kupatira, nekuti yakapfuma mumicheka;
2. Batsira kuondanekuti inowedzera kunzwa kwekuguta uye kunonoka kutanga kwenzara;
3. Kubatsira ku kudzora shuga yeropa, nekuda kweiyo yakakwira fiber yezvinyorwa;
4. Ipa simba uye uwane mhasurunekuti, sembatatisi, mbambaira dzakapfuma mumahydrohydrate anochengetedza simba rekudzidzisa;
5. Kuderedza zviratidzo zvekuguma kuenda kumwedzi uye PMS, yekuve ine diosgenin, chinhu chinobatsira mukutonga kwemahomoni echikadzi;
6. Kubatsira ku dzora cholesterol uye BP, nekuti yakapfuma mumicheka uye nekuda kwekuvapo kwephytosterol diosgenin;
7. Kudzivirira chirwere chemwoyo, sezvo zvichibatsira kudzora kumanikidza uye kudzikisa cholesterol;
8. Fambisa kugaya, kuderedza colic uye kubatsira kubvisa chepfu kubva mumuviri, uye inogona zvakare kushandiswa muchimiro chemushonga. Tsvaga maitiro ekuishandisa pano.

Nekudaro, yamu ine zvivakwa zvakafanana neizvo zvembatatisi, uye kuti utore mukana nezvakanaka zvacho, iwe unofanirwa kunwa ichi tuber nguva dzose, uchipa sarudzo kugadzirira kwakabikwa uye kudzivisa mazamu akaomeswa. Onawo kuti ndeapi mabhenefiti etapiri.

Ruzivo rwehutano hweYam

Iyi tafura inotevera inopa ruzivo rwehutano kune 100 g yeam mbishi kana yakabikwa.

Yamu inogona kudyiwa yakabikwa yakatemwa kuita zvidimbu, pamwe nembatatisi, kana inogona kushandiswa mukugadzirira senge makeke, mapai uye purees.

Yam Recipes

Zvinotevera ndezvipi zvitatu zvine hutano yamapoka ayo anogona kushandiswa kudzikisa huremu uye nekupa simba kune yako Workout.

1. Gluten-isina uye isina-lactose isina keke

Iyi keke isarudzo yakanaka yekushandisa muzvikafu zvishoma, uye inogona zvakare kudyiwa nevanhu vane kusashivirira kana kusawirirana ne gluten. Tsvaga kuti ndezvipi zvekudya zvine gluten.

Zvisungo:

• 400 g yam, yakasvuurwa uye kucheka kuita zvidimbu
• 4 mazai
• 1/2 mukombe mafuta tii
• 1 mukombe shuga tii
• 2 mukombe yemupunga weupfu tii, kunyanya yakazara
• 1 col. yekubheka sopu yeupfu
• 3 col. yakasviba chokoreti muto

Kugadzirira modhi:

Mune blender, rova ​​iyo yam, mazai, mafuta uye shuga mushe. Muchidimbu, isa zvakasara zvinoshandiswa uye zvishoma nezvishoma uwedzere musanganiswa we blender, uchimutsa zvakanaka nerubatsiro rwepuni hombe. Dururirai batter mugango rakazorwa uye gadzira muvheni yepakati kwemaminitsi makumi matatu nemakumi matatu kusvika makumi mana.

2. Escondidinho Kuku na Yam

Ino yekuviga inogona kushandiswa kwemasikati kana kudya kwemanheru, pamusoro pekushanda seyakanakisa pre-Workout.

Zvisungo:

• 750 g yam
• 0.5 kg pasi nyama yemombe
• 1 red onion
• 3 mavhavha egariki
• 1 madomasi
• 2 tablespoons emafuta emuorivhi
• 2 tablespoons ye grated parmesan cheese
• Nguva yekuravira (munyu uye mhiripiri)

Kugadzirira modhi:

Bika iyo yam mumvura kusvikira yanyorovera. Wobva wakanya kuti ive puree, isa maorivhi nemunyu, uye sanganisa zvakanaka. Mwaka uye sadza iyo huku, kubika uye kucheka. Mugirazi yegirazi yakazorwa mafuta, isa dura uchishandisa hafu yeiyo yakabikwa. Iyo yakabikwa huku inoiswa pamusoro ichibva yafukidzwa neimwe dura reyam. Pamusoro, wedzera grated chizi uye ubike pamadhigirii mazana maviri kwemaminitsi makumi maviri nemashanu.

3. Yam Danoninho

Iyi ndiyo imwe nzira yakanakisa kune yogati yeindasitiri, kuve sarudzo ine hutano kuvana, asi nekuwanda kwekuravira.

Zvisungo:

• 300 g yam yam yakabikwa nemvura chete
• 1 bhokisi re sitirobheni
• 1 mukombe weapuro jisi (zvakasikwa kana maindasitiri)

Kugadzirira modhi:

Bika madam vozorasa mvura yekubika. Wobva wauya nemastrawberry akachekwa kumota pamwe chete neapuro muto, sezvo izvi zvichitapisa chibereko. Mushure mekubika sitirobheri, rova ​​zvese mu blender, uye kana zvichidikanwa wedzera mvura shoma. Iyo yakawanda mvura yaunoisa mukati, iyo inowedzera mvura iwe yaunowana.

Isa mumidziyo midiki yekumisikidza mufiriji, kweinenge 1 awa.

Pamusoro pemastrawberry, unogona kushandisa mimwe michero yakadai semango, chibereko chekushuvira kana michero mitsvuku, semuenzaniso.

Onawo maitiro ekugadzirira supu yeyam kuti ubvise huturu.