Izibonelelo ezi-8 ze-yam kunye nendlela yokusebenzisa

Umxholo

• Izibonelelo zeYam
• Ulwazi olunesondlo ngeYam
• Iiresiphi zam
• 1. Ikhekhe le-yam elingena-Gluten kunye ne-lactose
• 2. Escondidinho Inkukhu kunye Yam
• 3. Yam Danoninho

I-Yam, ekwabizwa ngokuba yi-yam kweminye imimandla yaseBrazil, isisifo esisisityebi esityebileyo kwi-glycemic index carbohydrate, iyindlela elungileyo yokunika amandla ngexesha lomzimba kunye nokunceda ukunciphisa umzimba.

Ukongeza, kuba ayinyusi manqanaba eswekile yegazi, inokusetyenziswa nangabantu abanesifo seswekile. Nangona kunjalo, kufuneka kukhathalelwe ukuba ungagqithisi kwisixa esisetyenzisiweyo, njengoko ii-yam ezigqithisileyo zisenokubeka ubunzima.

Izibonelelo zeYam

Ngenxa yokuba ityebile kwifayibha, iprotein, ivithamin C kunye novithamini B, i-yam inezibonelelo ezininzi zempilo, ezona ziphambili zezi:

1. Ukulwa nokuqunjelwa, kuba ityebile kwimicu;
2. Nceda unciphise umzimbakuba yonyusa imvakalelo yokuhlutha kunye nokulibazisa ukuqala kwendlala;
3. Uncedo ku lawula iswekile yegazi, ngenxa yomxholo wefayibha ephezulu;
4. Nika amandla kwaye ufumane ubunzima bemisiphakuba, njengeebhatata, ii-yam zizityebi kwiicarbohydrate ezigcina ukubonelelwa ngamandla kuqeqesho;
5. Ukunciphisa iimpawu zokuyeka ukuya exesheni kunye ne-PMS, yokuqulatha i-diosgenin, into encedisa kulawulo lwehomoni yabasetyhini;
6. Uncedo ku lawula i-cholesterol kunye noxinzelelo lwegazi, kuba ityebile kwimicu kwaye ngenxa yobukho be-phytosterol diosgenin;
7. Khusela isifo sentliziyo, njengoko inceda ukulawula uxinzelelo kunye ne-cholesterol ephantsi;
8. Ukuququzelela ukwetyisa, ukunciphisa i-colic kwaye uncede ekupheliseni i-toxins emzimbeni, kwaye ingasetyenziselwa uhlobo lwe-elixir. Fumana ukuba ungayisebenzisa njani apha.

Ke, i-yam ineepropathi ezifanayo nezo zeebhatata, kwaye ukusebenzisa izibonelelo zayo, kuya kufuneka uyisebenzise rhoqo le tuber, unike ukhetho kumalungiselelo aphekiweyo kwaye uphephe ii-yam eziqhotsiweyo. Jonga ukuba zeziphi izibonelelo zeetapile.

Ulwazi olunesondlo ngeYam

Le theyibhile ilandelayo ibonelela ngolwazi lwesondlo nge-100 g yam yam eluhlaza okanye ephekiweyo.

IiYam zingatyiwa zisikiwe zisikiwe, kunye neebhatata, okanye zinokusetyenziswa kumalungiselelo afana neekeyiki, iipayi kunye neesosi.

Iiresiphi zam

Oku kulandelayo ziindlela zokupheka ze-yam ezisempilweni ezinokusetyenziselwa ukunciphisa umzimba kwaye zinike amandla kuqeqesho lwakho.

1. Ikhekhe le-yam elingena-Gluten kunye ne-lactose

Le khekhe lukhetho olufanelekileyo lokusebenzisa amashwamshwam, kwaye inokusetyenziswa nangabantu abanganyamezelaniyo okanye abangenayo i-gluten. Khangela ukuba kukuphi ukutya okune-gluten.

Izithako:

• I-400 g yam, iyaxobulwa kwaye isikwe ibe ngamaqhekeza
• Amaqanda ama-4
• 1/2 indebe iti yeoyile
• 1 indebe iti yeswekile
• 2 indebe yomgubo werayisi iti, ngokukhethekileyo umgubo opheleleyo
• 1 ikhol. yesuphu yomgubo wokubhaka
• 3 ikhol. isuphu yetshokholethi engumgubo

Imo yokulungiselela:

Kwi-blender, betha i-yam, amaqanda, ioyile kunye neswekile kakuhle. Kwisitya, beka izinto eziseleyo kwaye ngokuthe ngcembe ungeze umxube we-blender, uvuselele kakuhle ngoncedo lwecephe elikhulu. Thela i-batter kwi-pan yokugcoba kwaye ubhaka kwi-oven ephakathi malunga nemizuzu engama-35-40.

2. Escondidinho Inkukhu kunye Yam

Le ndawo yokufihla inokusetyenziselwa isidlo sasemini okanye isidlo sangokuhlwa, ukongeza ekusebenzeni njengeyona nto intle yangaphambi kokuzilolonga.

Izithako:

• I-750 g yam
• I-0.5 kg yomhlaba yenkomo
• 1 itswele ebomvu
• Iigloves ezi-3 zegalikhi
• 1 iitumato
• Iipuniwe ezi-2 zeoyile ye-olive
• Iipunipo ezi-2 zeshizi egalelwe iparmesan
• Ixesha lokunambitha (ityuwa nepepile)

Imo yokulungiselela:

Pheka i-yam emanzini de ithambe kakhulu. Emva koko uxovule ukwenza i-puree, yongeze ioyile yomnquma kunye netyuwa, kwaye udibanise kakuhle. Ixesha lokutya kwaye usike inkukhu, upheke kwaye uchebe. Kwisitya seglasi esigalelwe ioyile, beka umaleko usebenzisa isiqingatha seyam ephekiweyo. Inkukhu ephekiweyo ibekwa ngaphezulu emva koko igqunywe ngomnye umaleko we-yam. Ngaphezulu, yongeza itshizi egreyitiweyo kwaye ubhake kwiidigri ezingama-200 malunga nemizuzu engama-25.

3. Yam Danoninho

Le yeyona ndlela ibalaseleyo yokufumana iyogathi yoshishino, ukuba lukhetho olusempilweni kubantwana, kodwa nencasa eninzi.

Izithako:

• I-300 g yam yam iphekwe ngamanzi kuphela
• Ibhokisi e-1 ye-strawberry
• 1 indebe yejusi yeapile (yendalo okanye eyenziweyo)

Imo yokulungiselela:

Pheka i-yam uze ulahle amanzi okupheka. Emva koko yiza i-strawberry ecoliweyo ubilise kunye nejusi ye-apile, kuba oku kuya kusithambisa isiqhamo. Emva kokupheka amaqunube, betha yonke into kwi-blender, kwaye ukuba kukho imfuneko yongeza amanzi. Okukhona ubeka amanzi, kokukhona ufumana ulwelo ngakumbi.

Beka kwizikhongozeli ezincinci ukumisa efrijini, kangangeyure enye.

Ukongeza kwi-strawberry, ungasebenzisa ezinye iziqhamo ezinje ngemango, iziqhamo ezinomdla okanye iziqhamo ezibomvu, umzekelo.

Jonga kwakhona indlela yokulungisa isobho se-yam ukukhupha ityhefu.