Ubwino wa 8 wa chilazi ndi momwe ungadye

Zamkati

• Ubwino wa Yam
• Zambiri Za Yam
• Maphikidwe a Yam
• 1. Keke ya chilazi yopanda gilateni komanso yopanda lactose
• 2. Escondidinho Chicken ndi Yam
• 3. Yam Danoninho

Yam, yomwe imadziwikanso kuti yam m'madera ena a ku Brazil, ndi tuber yomwe imakhala ndi chakudya chochepa kwambiri cha glycemic index, pokhala njira yabwino yoperekera mphamvu panthawi yolimbitsa thupi komanso kuthandiza kuwonda.

Kuphatikiza apo, chifukwa sichimakweza shuga wambiri m'magazi, itha kugwiritsidwanso ntchito ndi anthu omwe ali ndi matenda ashuga. Komabe, muyenera kusamala kuti musapitirire kuchuluka kwa zomwe mumadya, chifukwa zilazi zochulukirapo zimatha kunenepa.

Ubwino wa Yam

Chifukwa ili ndi mavitamini, mapuloteni, vitamini C ndi mavitamini B, yam ili ndi maubwino angapo azaumoyo, omwe amakhala:

1. Kulimbana ndi kudzimbidwa, chifukwa ili ndi ulusi wambiri;
2. Thandizani kuti muchepetse thupichifukwa amachulukitsa kumva kukhuta ndikuchedwa kuyamba kwa njala;
3. Thandizani kuchepetsa magazi shuga, chifukwa cha kuchuluka kwake kwa fiber;
4. Perekani mphamvu ndikupeza minofuchifukwa, monga mbatata, zilazi zili ndi chakudya chambiri chomwe chimapatsa mphamvu zophunzitsira;
5. Kuchepetsa zizindikiro za kusamba ndi PMS, wokhala ndi diosgenin, chinthu chomwe chimathandiza pakuwongolera mahomoni achikazi;
6. Thandizani onetsetsani cholesterol ndi kuthamanga kwa magazi, chifukwa ili ndi ulusi wambiri komanso chifukwa cha phytosterol diosgenin;
7. Pewani matenda amtima, chifukwa zimathandiza kuchepetsa kupanikizika ndi kuchepetsa cholesterol;
8. Yambitsani chimbudzi, kuchepetsa colic ndikuthandizira kuthetsa poizoni mthupi, ndipo amathanso kugwiritsidwa ntchito ngati mankhwala opatsirana. Pezani momwe mungagwiritsire ntchito apa.

Chifukwa chake, zilazi zili ndi katundu wofanana ndi mbatata, ndipo kuti mugwiritse ntchito phindu lake, muyenera kudya tuber iyi nthawi zonse, posankha zokonzekera zophika ndikupewa zilazi zokazinga. Onaninso zabwino za mbatata.

Zambiri Za Yam

Gome lotsatirali limapereka chidziwitso chazakudya cha 100 g wa yam yaiwisi kapena yophika.

Zilonda zimatha kudyedwa zophika zidutswa, komanso mbatata, kapena zitha kugwiritsidwa ntchito pokonza monga mikate, ma pie ndi purees.

Maphikidwe a Yam

Zotsatirazi ndi maphikidwe atatu abwino a yam omwe angagwiritsidwe ntchito kuti muchepetse thupi ndikupatseni mphamvu kuntchito yanu.

1. Keke ya chilazi yopanda gilateni komanso yopanda lactose

Keke iyi ndi njira yabwino yogwiritsira ntchito zokhwasula-khwasula, komanso itha kudyedwa ndi anthu omwe ali ndi tsankho kapena ziwengo za gluten. Pezani zakudya zomwe zili ndi gluteni.

Zosakaniza:

• 400 g wa yam, wosenda ndikudula mzidutswa
• Mazira 4
• 1/2 chikho tiyi wamafuta
• 1 chikho tiyi shuga
• 2 chikho ya tiyi ya ufa wa mpunga, makamaka mafuta onse
• 1 kol. msuzi wophika ufa
• 3 col. ufa wophika msuzi

Kukonzekera mawonekedwe:

Mu blender, ikani zilazi, mazira, mafuta ndi shuga bwino. Mu mbale, ikani zotsalira zotsalazo ndipo pang'onopang'ono onjezani zosakaniza za blender, ndikuyambitsa bwino mothandizidwa ndi supuni yayikulu. Thirani chomenyera mu poto yodzoza ndikuphika mu uvuni wapakatikati kwa mphindi 35-40.

2. Escondidinho Chicken ndi Yam

Malo obisalirowa atha kugwiritsidwa ntchito nkhomaliro kapena chakudya chamadzulo, kuphatikiza pakugwira ntchito yabwino kwambiri isanakwane.

Zosakaniza:

• 750 g ya chilazi
• Ng'ombe ya 0,5 kg
• 1 anyezi wofiira
• 3 cloves wa adyo
• 1 tomato
• Supuni 2 zamafuta
• Supuni 2 za grated parmesan tchizi
• Zokometsera zokoma (mchere ndi tsabola)

Kukonzekera mawonekedwe:

Phikani chilazi m'madzi mpaka chitakhala chofewa kwambiri. Ndiye knead kuti puree, kuthira mafuta ndi mchere, ndi kusakaniza bwino. Nyengo ndi kusunga nkhuku, kuphika ndi kudula. Mu mbale yagalasi yodzola mafuta, ikani wosanjikiza pogwiritsa ntchito theka la chilazi chophika. Nkhuku yophika imayikidwa pamwamba kenako ndikutsekedwa ndi chilazi china. Pamwamba, onjezani tchizi wa grated ndikuphika pa madigiri 200 kwa mphindi pafupifupi 25.

3. Yam Danoninho

Iyi ndi njira yabwino kwambiri yogawira yogurt, kukhala njira yabwino kwa ana, koma ndimakomedwe ambiri.

Zosakaniza:

• 300 g wa chilazi chophikidwa ndi madzi okha
• Bokosi la 1 la sitiroberi
• 1 chikho cha madzi apulo (zachilengedwe kapena zotukuka)

Kukonzekera mawonekedwe:

Phikani zilazi ndikutaya madzi ophikira. Kenako bweretsani sitiroberi yolochedwa ndi chithupsa pamodzi ndi msuzi wa apulo, chifukwa izi zidzakometsa chipatsocho. Mukatha kuphika strawberries, yesani zonse mu blender, ndipo ngati kuli kofunika onjezerani madzi pang'ono. Mukamaika madzi ambiri, mumamwanso madzi ambiri.

Ikani muzotengera zazing'ono kuti muzizizira mufiriji, kwa ola limodzi.

Kuphatikiza pa strawberries, mutha kugwiritsa ntchito zipatso zina monga mango, zipatso zokonda kapena zipatso zofiira, mwachitsanzo.

Onaninso momwe mungapangire msuzi wa chilazi kuti awonongeke.