Melemo e 8 ea yam le mokhoa oa ho ja

Litaba

• Melemo ea Yam
• Tlhahisoleseling ea phepo e nepahetseng ea Yam
• Li-Recipes tsa Yam
• 1. Keke ea yam e se nang gluten le lactose
• 2. Khoho ea Escondidinho le Yam
• 3. Yam Danoninho

Yam, e tsejoang hape e le yam libakeng tse ling tsa Brazil, ke sefuba se nang le lik'habohaedreite tse tlase tsa glycemic, e le khetho e ntle ea ho fana ka matla nakong ea boikoetliso le ho thusa ho theola boima ba 'mele.

Ntle le moo, hobane ha e phahamise tsoekere maling, e ka sebelisoa le ke batho ba nang le lefu la tsoekere. Leha ho le joalo, tlhokomelo e tlameha ho nkuoa hore e se ke ea fetella chelete e sebelisoang, kaha li-yam tse fetelletseng le tsona li ka nona.

Melemo ea Yam

Hobane e ruile fiber, protheine, vithamine C le livithamini tsa B, yam e na le melemo e 'maloa ea bophelo bo botle, ea mantlha ke:

1. Ho loantša ho patoa, hobane e ruile likhoele;
2. Thusa ho theola boima ba 'melehobane e eketsa maikutlo a ho kgora mme e diehisa qaleho ea tlala;
3. Thuso ea ho laola tsoekere maling, ka lebaka la fiber ea eona e phahameng;
4. Fana ka matla le ho fumana boima ba mesifahobane, joalo ka litapole, li-yam li na le lik'habohaedreite tse bolokang phepelo ea matla bakeng sa koetliso;
5. Fokotsa matšoao a ho khaotsa ho ilela khoeli le PMS, bakeng sa ho ba le diosgenin, ntho e thusang ho laola lihormone tsa basali;
6. Thuso ea ho laola cholesterol le khatello ea mali, hobane e ruile likhoele ebile e bakoa ke boteng ba phytosterol diosgenin;
7. Thibela lefu la pelo, kaha e thusa ho laola khatello le ho theola k’holeseterole;
8. Lokisetsa tšilo ea lijo, fokotsa colic le ho thusa ho felisa chefo 'meleng, hape e ka sebelisoa e le setlhare. Fumana hore na u ka e sebelisa joang mona.

Kahoo, li-yam li na le thepa e ts'oanang le ea litapole, 'me ho nka monyetla ka melemo ea eona, o lokela ho ja tuber ena khafetsa, o khetha litokisetso tse phehiloeng le ho qoba li-yam tse halikiloeng. Bona hape hore na melemo ea litapole ke efe.

Tlhahisoleseling ea phepo e nepahetseng ea Yam

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 100 g ea yam e tala kapa e phehiloeng.

Li-yam li ka jeoa li phehiloe ka likotoana, hammoho le litapole, kapa li ka sebelisoa litokisetsong tse kang likuku, li-pie le li-puree.

Li-Recipes tsa Yam

Tse latelang ke lipepe tse 3 tsa yam tse phetseng hantle tse ka sebelisoang ho theola boima ba 'mele le ho fa matla a ho ikoetlisa.

1. Keke ea yam e se nang gluten le lactose

Keke ena ke khetho e ntle eo u ka e sebelisang lijong tse bobebe, hape e ka jeoa ke batho ba sa mamellaneng kapa ba hananang le gluten. Fumana hore na ke lijo life tse nang le gluten.

Lisebelisoa:

• 400 g ea yam, e eboloa ebe e khaola likotoana
• Mahe a 4
• 1/2 senoelo tee ea oli
• 1 senoelo tee ea tsoekere
• 2 senoelo ea tee ea phofo ea raese, haholo-holo ea mafura
• 1 khol. ea sopho ea phofo e bakang
• 3 kol. sopho e entsoeng ka chokolete e phofshoana

Mokhoa oa ho itokisa:

Ho blender, otla li-yam, mahe, oli le tsoekere hantle. Ka sekotlolo, beha lisebelisoa tse setseng mme butle-butle eketsa motsoako oa blender, o hlohlelletsa hantle ka thuso ea khaba e kholo. Tšela batter ka pane e tlotsitsoeng ebe u chesa ka ontong e mahareng metsotso e ka bang 35-40.

2. Khoho ea Escondidinho le Yam

Sebaka sena sa ho ipata se ka sebelisoa bakeng sa lijo tsa mots'eare kapa tsa mantsiboea, ntle le ho sebetsa e le boikoetliso bo botle ba pele ho boikoetliso.

Lisebelisoa:

• 750 g ea yam
• Khomo ea khomo ea 0.5 kg
• 1 eiee e khubelu
• Li-clove tse 3 tsa konofolo
• 1, tomate
• 2 tablespoons ea oli ea mohloaare
• 2 tablespoons ea chisi e entsoeng ka parmesan
• Lijana ho latsoa (letsoai le pepere)

Mokhoa oa ho itokisa:

Pheha yam ka metsing ho fihlela e le bonolo haholo. Ebe u khumama ho e etsa puree, eketsa oli ea mohloaare le letsoai, ebe u kopanya hantle. Nako 'me u phehe khoho, u phehe' me u kheole. Ka sejana sa khalase se tlotsitsoeng ka oli, beha lera u sebelisa halofo ea yam e phehiloeng. Khoho e phehiloeng e beoa ka holimo ebe e koaheloa ka lera le leng la yam. Ka holimo, eketsa chisi e grated ebe u chesa ka likhato tse 200 metsotso e ka bang 25.

3. Yam Danoninho

Ena ke khetho e ntle haholo ho yogurt e nang le indasteri, ho ba khetho e ntle ho bana, empa e na le tatso e ngata.

Lisebelisoa:

• 300 g ea yam e phehiloeng ka metsi feela
• Lebokose le le leng la fragola
• 1 senoelo sa lero la apole (tlhaho kapa indasteri)

Mokhoa oa ho itokisa:

Pheha li-yam ebe u lahla metsi a phehang. Ebe u tlisa li-fragole tse nkiloeng ka lehlakoreng le lero la apole, kaha sena se tla natefisa litholoana. Ka mor'a ho pheha fragole, otla ntho e 'ngoe le e' ngoe ka blender, 'me ha ho hlokahala u kenye metsi a seng makae. Ha o kenya metsi a mangata, o fumana metsi a mangata.

Kenya lijana tse nyane ho hatsetsa ka sehatsetsing nako e ka etsang hora.

Ntle le fragole, o ka sebelisa litholoana tse ling tse kang limango, tholoana ea takatso kapa litholoana tse khubelu, mohlala.

Bona hape mokhoa oa ho pheha sopho ea yam ho tlosa chefo.