I-Edamame (i-soy eluhlaza): yintoni, izibonelelo kunye nendlela yokutya
Umxholo
I-Edamame, ekwabizwa ngokuba yi-soy eluhlaza okanye i-soy yemifuno, ibhekisa kwiimbotyi zesoya, eziseluhlaza, ngaphambi kokuba zikhule. Oku kutya kuluncedo empilweni kuba kunentabalala yeeproteni, ikhalsiyam, imagniziyam kunye nentsimbi kwaye kunamafutha asezantsi. Ukongeza, iqulethe imicu, eluncedo kakhulu ekulweni ukuqhina kwaye inkulu ukubandakanya ekudleni ukunciphisa umzimba.
I-Edamame inokusetyenziselwa ukulungisa izitya ezahlukeneyo, ukukhonza kunye nesidlo, okanye ukulungiselela isuphu kunye nesaladi.
Izibonelelo zempilo
Ngenxa yexabiso lesondlo, i-edamame inezibonelelo zilandelayo:
- Ukubonelela ngee-amino acid ezifanelekileyo emzimbeni, kukutya okumnandi kubandakanya iiresiphi zemifuno;
- Unceda ukunciphisa i-cholesterol embi, enegalelo ekunciphiseni umngcipheko wokuphuhliswa kwezifo zentliziyo;
- Inegalelo ekunciphiseni ubunzima, njengoko ityebile kwiiproteni kunye nemicu kwaye isezantsi kumanqatha kunye neeswekile, kwaye ine-index ye-glycemic index ephantsi;
- Inganciphisa umngcipheko wokuba nomhlaza webele, ngenxa yesoyflavones equkethe i-edamame. Nangona kunjalo, ezinye izifundo ziyafuneka ukungqina esi sibonelelo;
- Inegalelo ekusebenzeni kakuhle kwamathumbu, ngenxa yomxholo osisityebi wefayibha;
- Inokukunceda ukunciphisa iimpawu zokuyeka ukuya exesheni, kunye negalelo ekulweni i-osteoporosis, nangenxa yobukho be-soy isoflavones, kodwa kufuneka izifundo ezingaphezulu ukungqina olu ncedo.
Fumanisa ukutya okuninzi okutyebileyo kwii-phytoestrogens.
Ixabiso lesondlo
Le theyibhile ilandelayo ibonisa ixabiso lesondlo elihambelana ne-100 g ye-edamame:
| Edamame (nge-100 g nganye) | |
|---|---|
| Ixabiso elinamandla | 129 kcal |
| Iiproteni | 9.41 g |
| Iipilisi | 4.12 g |
| IiCarbohydrate | 14.12 g |
| Ifayibha | 5.9 g |
| Ikhalsiyam | 94 mg |
| Intsimbi | 3.18 mg |
| Magnesium | I-64 mg |
| Vitamin C | 7.1 mg |
| Vitamin A | 235 UI |
| Potassium | 436 mg |
Iiresiphi nge-edamame
1. U-Edamame hummus
Izithako
- Iikomityi ezi-2 ze-edamame ephekiweyo;
- 2 ii-clove zegalikhi egayiweyo;
- Ijusi yelamuni ukungcamla;
- 1 icephe leesame unama;
- 1 icephe yeoyile yomnquma;
- Ikoriander;
- Pepper kunye netyuwa ukunambitha.
Imowudi yokulungiselela
Yongeza zonke izithako uze utyumle yonke into. Yongeza i-seasonings ekupheleni.
2. Isaladi ye-Edamame
Izithako
- Iinkozo ze-Edamame;
- Ilethasi;
- Arugula;
- Utamatisi we-Cherry;
- Iminqathe egayiweyo;
- Itshizi entsha;
- Ipepile ebomvu kwimivumbo;
- Ioyile yomnquma kunye netyuwa ukungcamla.
Imowudi yokulungiselela
Ukulungisa isaladi, bhaka nje i-edamame okanye uyisebenzise esele iphekiwe, kwaye udibanise izinto eziseleyo, emva kokuba zihlanjwe kakuhle. Ixesha kunye neetyuwa kunye ne-drizzle yeoli yeoli.
Idumile Namhlanje
Ngaba ukutya kweKeto kungabangela ukuqunjelwa?
