Wakame: chii icho, ndeapi mabhenefiti uye maitiro ekudya

Zvemukati

• Ndezvipi zvinobatsira
• Ruzivo rwehutano
• Zvakachengeteka here kudya wakame?
• Ndiani asingafanirwe kudya
• Mapepa ane wakame
• 1. Rice, wakame uye cucumber saladi
• 2. Salmon uye wakame saladi

Wakame imhando yekelp ine zita resainzi Undaria pinnatifida, inodyiwa zvakanyanya muAsia, yakafuma mumapuroteni uye yakaderera macalorie, ichiita sarudzo huru yekusimudzira kurasikirwa nehuremu kana ichibatanidzwa mune kudya kunovaka muviri.

Uyezve, gungwa iri rine hutano hwakanyanya, sezvo iri sosi yakanaka kwazvo yemavitamini B nemaminerari senge calcium, magnesium uye ayodini. Wakame zvakare ine anti-kupisa uye antioxidant zvimiro, ichiratidza akati wandei mabhenefiti ehutano.

Ndezvipi zvinobatsira

Mimwe yemabhenefiti ehutano ayo Wakame anayo ndeaya:

• Inokurudzira kuonda yekuve nemakori mashoma. Uye zvakare, zvimwe zvidzidzo zvinoratidza kuti zvinogona zvakare kuwedzera kuguta uye kudzikisa kudyiwa kwechikafu, nekuda kweiyo fiber inogutsikana, iyo inogadzira gel mudumbu uye inononoka kupera kwayo. Nekudaro, mhedzisiro pakureba-kurema uremu haina kujeka;
• Inobatsira mukudzivirira kukwegura kusati kwasvika, sezvo yakafuma mune antioxidants, senge vhitamini C, E uye beta-carotene;
• Inopa kuhutano hwehuropi, yekuve wakapfuma mu choline, inova iyo yekutanga chikafu cheacetylcholine, yakakosha neurotransmitter, iyo inobatsira kuvandudza ndangariro uye inobatsira kudzidza;
• Inobatsira kuderedza cholesterol yakaipa (LDL) sezvo yakafuma mune antioxidants, ichideredza njodzi yehosha yemoyo. Pamusoro pezvo, zvimwe zvidzidzo zvinoratidzawo kuti zvinogona kutadzisa kunwa kwecholesterol padumbu remukati, zvisinei, zvimwe zvidzidzo zvinodiwa kuratidza izvi;
• Inovandudza utachiona basa, kana ichidyiwa zvine mwero, sezvo iine hupfumi muayodini, inova yakakosha maminera ekugadzira mahormone etachiona.

Uye zvakare, nekuti yakafuma mune mapuroteni, kana ichidyiwa pamwe chete nezvimwe zviyo kana miriwo, iri sarudzo yakanakisa kune vembiri kana vegans.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza ruzivo rwehutano pa100 g yeWakame:

Zvakachengeteka here kudya wakame?

Wakame inogona kudyiwa zvisina njodzi, sekureba nenzira ine mwero. Mari yakakurudzirwa zuva nezuva haisati yasimbiswa, zvisinei, ongororo yesainzi inoratidza kuti haufanire kudya magiramu anodarika gumi kusvika makumi maviri egungwa regungwa pazuva, kuti usapfuure muyero wezuva nezuva weodhini.

Imwe nzira yekudzora iodine zvemukati ndeyekushandisa wakame pamwe chete nezvikafu zvine zvinhu zvinoderedza kunwa kwe iodine nehutachiona, senge broccoli, kare, bok-choy kana pak-choi uye soy.

Ndiani asingafanirwe kudya

Nekuda kwehuwandu hwayo iodine, Wakame inofanirwa kudzivirirwa nevanhu vanotambura nematambudziko ehutachiona, kunyanya hyperthyroidism, sezvo ichigona kushandura kugadzirwa kwehormone mahormone uye kuwedzera chirwere.

Uye zvakare, kana iri nyaya yevakadzi vane pamuviri nevana, kunwa kwavo kunofanirwa kuve kushoma, kuitira kuti vadzivise zvakanyanya kuwedzerwa iodini.

Mapepa ane wakame

1. Rice, wakame uye cucumber saladi

Zvinoshandiswa (4 servings)

• 100 magiramu evakame akapera mvura;
• 200 magiramu e tuna;
• 1 kapu nehafu yemupunga chena;
• 1 yakatemwa cucumber;
• 1 diced avocado;
• 1 tablespoon yemuchena sesame mhodzi;
• Soy muto kuravira.

Kugadzirira modhi

Pheka mupunga woisa sechigadziko mundiro. Hydrate iyo wakame woiisa pamusoro pemupunga uye nezvimwe zvinosanganiswa. Shumira ne soy muto.

2. Salmon uye wakame saladi

Zvinoshandiswa (2 servings)

• 20 magiramu evakame;
• 120 magiramu esalmoni yakasvuta;
• 6 walnuts akachekwa;
• 1 mango, cheka kuita cubes
• 1 tablespoon yembeu nhema sesame;
• Soy muto kuravira.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa uye mwaka mwaka saradhi ine soy muto kuti urove.

3. Wakame Ramen

Zvinoshandiswa (4 servings)

• 1/2 mukombe wemvura yakame;
• 300 gramu emupunga manoni;
• 6 makapu emuriwo muto;
• 2 makapu akachekwa howa;
• 1 tablespoon yembeu yesesame;
• 3 makapu emiriwo kuravira (sipinashi, chard uye karoti, semuenzaniso);
• 4 yakapwanyika garlic clove;
• 3 epakati anyanisi, akachekwa
• 1 tablespoon yesesame mafuta;
• 1 tablespoon yemafuta emuorivhi;
• Soy muto, munyu uye mhiripiri kuravira.

Kugadzirira modhi

Muchopu, isa mafuta esesame uye svibisa garlic.Wedzera iyo yemiriwo stock uye, kana yavira, dzikisa tembiricha uye bika pamusoro wakaderera kupisa. Mune pani yekutsvaira, wedzera mafuta uye howa kusvikira ndarama, uye mwaka neminiki yemunyu uye mhiripiri.

Wobva wawedzera wakame uye soy muto kuchitokisi uye woisa parutivi. Muhari hombe yemvura, bika pasita kusvikira al dente, dhonza uye ugovane mumikombe mina, pamwe nemuto, miriwo, hanyanisi uye howa. Pakupedzisira, shandisa mbeu sesame.