Wakame: yintoni, ziziphi izibonelelo kwaye ungayisebenzisa njani

Umxholo

• Ziziphi izibonelelo
• Ulwazi ngesondlo
• Ngaba kukhuselekile ukusebenzisa i-wakame?
• Ngubani ongafanelekanga ukuba atye
• Iiresiphi ezinewakame
• 1. Ilayisi, i-wakame kunye nesaladi yekhukhamba
• 2. I-Salmon kunye ne-wakame isaladi

I-Wakame luhlobo lwe-kelp enegama lenzululwazi Undaria pinnatifida, ityiwa kakhulu eAsia, ityebile ngeprotein kwaye iphantsi kweekhalori, isenza ukhetho olukhulu lokukhuthaza ukunciphisa umzimba xa kufakwe ukutya okusempilweni.

Ukongeza, olu lwandle lusempilweni kakhulu, kuba ingumthombo ogqwesileyo weevithamini ze-B kunye neeminerals ezifana ne-calcium, i-magnesium kunye ne-iodine. I-Wakame ikwanazo iipropathi ezichaseneyo nokudumba kunye ne-antioxidant, zibonisa izibonelelo ezininzi zempilo.

Ziziphi izibonelelo

Ezinye zezibonelelo zezempilo i-Wakame zezi:

• Ukukhuthaza ukunciphisa umzimba ngokuba neekhalori ezimbalwa. Ukongeza, olunye uphononongo lubonisa ukuba inokunyusa ukutyeba kunye nokunciphisa ukusetyenziswa kokutya, ngenxa yomxholo wayo wefayibha, owenza ijeli esiswini kunye nokucothisa ukuphuma kwayo. Nangona kunjalo, iziphumo zokulahleka kwexesha elide azihambelani;
• Igalelo kuthintelo lokuguga ngaphambi kwexesha, njengoko ityebile kwii-antioxidants, ezinje nge-vitamin C, E kunye ne-beta-carotene;
• Igalelo kwimpilo yengqondo, ngokuba sisityebi kwi-choline, esisicwangcisi sesondlo se-acetylcholine, i-neurotransmitter ebalulekileyo, enceda ukuphucula inkumbulo kunye nokuququzelela ukufunda;
• Inceda ukunciphisa i-cholesterol embi (LDL) njengoko ityebile kwii-antioxidants, ukunciphisa umngcipheko wesifo sentliziyo. Ukongeza, ezinye izifundo zikwabonisa ukuba inokuthintela ukufunxeka kwe-cholesterol kwinqanaba lamathumbu, nangona kunjalo, ezinye izifundo ziyafuneka ukungqina oku;
• Ukuphucula umsebenzi we-thyroid, xa isetyenziswe ngokumodareyitha, njengoko ityebile kwi-ayodini, eyimbiwa ebalulekileyo kwimveliso yehomoni yedlala lengqula.

Ukongeza, ngenxa yokuba ityebile ngeprotein, xa ityiwa kunye nezinye iinkozo okanye imifuno, lukhetho oluhle kakhulu kubalimi okanye kwimifuno.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa ulwazi lwesondlo nge-100 g nganye yeWakame:

Ngaba kukhuselekile ukusebenzisa i-wakame?

I-Wakame inokutyiwa ngokukhuselekileyo, okoko ngendlela ephakathi. Inani lemihla ngemihla ekucetyiswa ngalo alikasekwa, nangona kunjalo, uphando lwenzululwazi lubonisa ukuba akufuneki utye ngaphezulu kwe-10 ukuya kwi-20 yeegram zelwandle ngolwandle ngosuku, ukunqanda ukugqitha kwincindi yemihla ngemihla ye-ayodini.

Enye indlela yokunciphisa umxholo we-iodine kukusebenzisa i-wakame ngokudibene nokutya okuqukethe izinto ezinciphisa ukufunxeka kwe-iodine yi-thyroid, enje nge-broccoli, i-kale, bok-choy okanye i-pak-choi kunye ne-soy.

Ngubani ongafanelekanga ukuba atye

Ngenxa yomxholo wayo ophezulu we-iodine, i-Wakame kufuneka ithintelwe ngabantu abaneengxaki ze-thyroid, ngakumbi i-hyperthyroidism, njengoko inokuguqula ukuveliswa kwehomoni ye-thyroid kunye nokunyusa isifo.

Ukongeza, kwimeko yabasetyhini abakhulelweyo kunye nabantwana, ukusetyenziswa kwabo kufanele kuthintelwe, ukuthintela ukusetyenziswa gwenxa kwe-ayodini.

Iiresiphi ezinewakame

1. Ilayisi, i-wakame kunye nesaladi yekhukhamba

Izithako (4 iinkonzo)

• Iigrama ezili-100 zewakame ezomileyo;
• Iigram ezingama-200 zetyhuna;
• 1 indebe enesiqingatha yelayisi emhlophe;
• Ikhukhamba eli-1 elisikiweyo;
• 1 i-avocado esikiweyo;
• 1 icephe lembewu yesame emhlophe;
• Isosi yesosi yokunambitha.

Imowudi yokulungiselela

Pheka irayisi kwaye uyibeke njengesiseko kwisitya. Hlanganisa i-wakame uze uyibeke phezu kwerayisi kunye nezinye izithako. Khonza ngesoya yesosi.

2. I-Salmon kunye ne-wakame isaladi

Izithako (2 iinkonzo)

• Iigrama ezingama-20 zewakame;
• Iigram ezili-120 zesalmon yokutshaya;
• I-walnuts ezi-6 ezinqunqiweyo;
• 1 imango, uthathe iityhubhu
• 1 icephe lembewu yesame emnyama;
• Isosi yesosi yokunambitha.

Imowudi yokulungiselela

Hlanganisa zonke izithako kunye nexesha lesaladi kunye nesosi yesosi ukunambitha.

3. Wakame Ramen

Izithako (4 iinkonzo)

• I-1/2 indebe ye-wakame engenamanzi;
• Iigrama ezingama-300 zerayisi;
• Iikomityi ezi-6 zomhluzi wemifuno;
• Iikomityi ezi-2 zamakhowa asikiweyo;
• 1 icephe lembewu yesame;
• Iikomityi ezintathu zemifuno ukungcamla (isipinatshi, ichard kunye neminqathe, umzekelo);
• Ii-clove ezi-4 ezichotshoziweyo;
• 3 anyanisi aphakathi, asikiwe
• 1 icephe leoyile yesesame;
• 1 icephe yeoyile yomnquma;
• Isosi yesosi, ityuwa nepepile ukungcamla.

Imowudi yokulungiselela

Esipokeni, faka ioyile yesesame kwaye umdaka igalikhi.Yongeza isitokhwe semifuno kwaye, xa sibila, ukunciphisa iqondo lobushushu kwaye upheke kubushushu obuphantsi. Kwipani yokutshiza, yongeza ioyile kunye nama-mushroom kude kube yigolide, kunye nexesha kunye nentwana yetyuwa nepepile.

Emva koko yongeza i-wakame kunye ne-soy sauce kwisitokhwe kwaye ubeke eceleni. Kwimbiza enkulu yamanzi, pheka ipasta kude kube yi-dente, yidreyini kwaye yahlule kwiikomityi ezi-4, kunye nomhluzi, imifuno, itswele kunye nama-mushroom. Ekugqibeleni, ufefe imbewu yeesame.