Edamame (soya e tala): ke eng, melemo le mokhoa oa ho ja

Litaba

• Melemo ea bophelo bo botle
• Boleng ba phepo e nepahetseng
• Li-recipe tse nang le edamame
• 1. Edamame hummus
• 2. Edamame salate

Edamame, eo hape e tsejoang e le soya e tala kapa soya ea meroho, e bua ka likhaba tsa soya, tse ntseng li le tala, pele li hola. Lijo tsena li thusa bophelo bo botle hobane li na le liprotheine tse ngata, calcium, magnesium le iron le mafura a fokolang. Ntle le moo, e na le likhoele, e bohlokoa haholo ho loantšeng ho patoa ebile e ntle ho kenyelletsa lijong tsa tahlehelo ea boima ba 'mele.

Edamame e ka sebelisoa ho pheha lijana tse fapaneng, ho sebeletsa e le sejo se tsamaeang le lijo, kapa ho pheha sopho le lisalate.

Melemo ea bophelo bo botle

Ka lebaka la boleng ba eona ba phepo, edamame e na le melemo e latelang:

• E fana ka li-amino acid tsa bohlokoa 'meleng, e le lijo tse monate tse ka kenyelletsoang lijong tsa batho ba sa jeng nama;
• E thusa ho fokotsa k'holeseterole e mpe, e kenya letsoho ho fokotsa menyetla ea ho ba le mafu a pelo le methapo;
• E kenya letsoho ho fokotsa boima ba 'mele, kaha e na le liprotheine le likhoele ebile e na le mafura le tsoekere e tlase,' me e na le index ea glycemic e tlase;
• E ka fokotsa menyetla ea ho ba le mofetše oa matsoele, ka lebaka la li-isoflavone tsa soya tse nang le edamame. Leha ho le joalo, lithuto tse ling lia hlokahala ho paka molemo ona;
• E kenya letsoho ts'ebetsong e nepahetseng ea mala, ka lebaka la fiber ea eona e ngata;
• E ka thusa ho fokotsa matšoao a ho khaotsa ho ilela khoeli, hape le ho kenya letsoho ho loantseng lefu la ho fokola ha masapo, hape ka lebaka la boteng ba li-isoflavones tsa soya, empa lithuto tse ling lia hlokahala ho paka molemo ona.

Fumana lijo tse ngata tse nang le phytoestrogens.

Boleng ba phepo e nepahetseng

Tafole e latelang e bonts'a boleng ba phepo bo lumellanang le 100 g ea edamame:

Li-recipe tse nang le edamame

1. Edamame hummus

Lisebelisoa

• Likopi tse 2 tsa edamame e phehiloeng;
• Li-clove tse 2 tsa konofolo ea minced;
• Lero la lemone ho latsoa;
• Khaba e 1 ea pente ea sesame;
• 1 tablespoon ea oli ea mohloaare;
• Coriander;
• Pepere le letsoai ho latsoa.

Mokhoa oa ho itokisa

Kenya metsoako eohle 'me u silakanye ntho e' ngoe le e 'ngoe. Eketsa linoko qetellong.

2. Edamame salate

Lisebelisoa

• Lithollo tsa Edamame;
• Lethisi;
• Arugula;
• Tamati ea Cherry;
• Rantipole e halikiloeng;
• Chisi e ncha;
• Pepere e khubelu ka lihlopha;
• Oli ea mohloaare le letsoai ho latsoa.

Mokhoa oa ho itokisa

Ho lokisa salate, pheha edamame feela kapa u e sebelise e se e phehiloe, ebe u kopanya metsoako e setseng, kamora hore e hlatsoe hantle. Nako le letsoai le lero la oli ea mohloaare.