Edamame (wobiriwira soya): ndi chiyani, maubwino ndi momwe ungadye

Zamkati

• Mapindu azaumoyo
• Mtengo wa zakudya
• Maphikidwe ndi edamame
• 1. Edamame hummus
• 2. Edamame saladi

Edamame, yemwenso amadziwika kuti soya wobiriwira kapena soya wobiriwira, amatanthauza nyemba za soya, zomwe zimakhalabe zobiriwira, zisanakhwime. Chakudyachi ndi chopindulitsa pa thanzi chifukwa chili ndi mapuloteni, calcium, magnesium ndi chitsulo komanso mafuta ochepa. Kuphatikiza apo, ili ndi ulusi, wokhala wothandiza kwambiri pothana ndi kudzimbidwa komanso wofunikira kuphatikiza zakudya zoperewera.

Edamame itha kugwiritsidwa ntchito kuphika mbale zosiyanasiyana, kukhala yothandizira limodzi pakudya, kapena kuphika msuzi ndi masaladi.

Mapindu azaumoyo

Chifukwa chakudya kwake, edamame ili ndi izi:

• Amapereka amino acid ofunikira mthupi, kukhala chakudya chabwino chophatikizira maphikidwe osadya nyama;
• Zimathandizira kuchepetsa cholesterol yoyipa, kuthandizira kuchepetsa chiopsezo chokhala ndi matenda amtima;
• Zimathandizira kuchepa thupi, popeza zimakhala ndi mapuloteni komanso ulusi komanso mafuta ndi shuga ochepa, ndipo zimakhala ndi index ya glycemic;
• Ikhoza kuchepetsa chiopsezo chokhala ndi khansa ya m'mawere, chifukwa cha ma isoflavones a soya omwe edamame amakhala. Komabe, maphunziro owonjezera amafunikira kuti atsimikizire izi;
• Zimathandizira pakugwira bwino ntchito kwa m'matumbo, chifukwa chazida zake zambiri;
• Zingathandize kuchepetsa zizindikilo za kusamba, komanso kuthandizira kuthana ndi kufooka kwa mafupa, komanso chifukwa chakupezeka kwa ma isoflavones a soya, koma maphunziro ena amafunika kutsimikizira izi.

Dziwani zakudya zambiri zomwe zili ndi phytoestrogens.

Mtengo wa zakudya

Tebulo lotsatirali likuwonetsa phindu la thanzi lolingana ndi 100 g ya edamame:

Maphikidwe ndi edamame

1. Edamame hummus

Zosakaniza

• Makapu awiri a edamame yophika;
• 2 cloves wa minced adyo;
• Madzi a mandimu kulawa;
• Supuni 1 ya phala ya sesame;
• Supuni 1 ya mafuta;
• Coriander;
• Tsabola ndi mchere kuti mulawe.

Kukonzekera akafuna

Onjezerani zosakaniza zonse ndikuphwanya zonse. Onjezani zokometsera kumapeto.

2. Edamame saladi

Zosakaniza

• Mbewu za Edamame;
• Letisi;
• Arugula;
• Phwetekere yamatcheri;
• Karoti wouma;
• Tchizi watsopano;
• Tsabola wofiira;
• Mafuta a azitona ndi mchere kuti mulawe.

Kukonzekera akafuna

Kuti mukonzekere saladi, ingophikani edamame kapena mugwiritse ntchito kale yophika, ndikusakaniza zotsalazo, zitatsukidwa bwino. Nyengo ndi mchere komanso kuthira mafuta.