Wakame: ke eng, melemo ke eng le hore na u ka e sebelisa joang

Litaba

• Melemo ke efe
• Tlhahisoleseling ea phepo e nepahetseng
• Na ho bolokehile ho ja wakame?
• Ke mang ea sa lokelang ho ja
• Li-recipe tse nang le wakame
• 1. Raese, wakame le salate ea likomkomere
• 2. Salmone le salame ea wakame

Wakame ke mofuta oa kelp o nang le lebitso la mahlale Undaria pinnatifida, e sebelisoang haholo Asia, e nang le liprotheine tse ngata ebile e na le lik'hilojule tse tlase, e leng se etsang hore e be khetho e ntle ea ho khothaletsa ho theola boima ba 'mele ha o kenyellelitsoe lijong tse nepahetseng.

Ho feta moo, lehola lena la leoatle le na le phepo e ntle, kaha ke mohloli o motle oa livithamini le liminerale tsa B tse kang calcium, magnesium le iodine. Wakame e boetse e na le thepa e khahlanong le ho ruruha le antioxidant, e hlahisang melemo e 'maloa ea bophelo bo botle.

Melemo ke efe

Melemo e meng ea bophelo eo Wakame a nang le eona ke:

• E khothalletsa ho theola boima ba 'mele bakeng sa ho ba le likhalori tse fokolang. Ntle le moo, liphuputso tse ling li bonts'a hore e ka eketsa ho khora le ho fokotsa ts'ebeliso ea lijo, ka lebaka la fiber ea eona, e etsang gel ka mpeng ebe e liehisa ho tsoa ha eona. Leha ho le joalo, liphello tsa ho theola boima ba 'mele nako e telele ha li tsejoe;
• E thusa ho thibela botsofali pele ho nako, kaha e na le li-antioxidants tse ngata, tse kang vithamine C, E le beta-carotene;
• E kenya letsoho ho bophelo bo botle ba boko, ho ba morui oa choline, e leng selelekela sa phepo ea acetylcholine, neurotransmitter ea bohlokoa, e thusang ho ntlafatsa mohopolo le ho thusa ho ithuta;
• E thusa ho fokotsa k'holeseterole e mpe (LDL) kaha e na le li-antioxidants, e fokotsa menyetla ea lefu la pelo. Ntle le moo, liphuputso tse ling li boetse li bonts'a hore e ka thibela ho monyeha ha k'holeseterole maling, leha ho le joalo, lithuto tse ling lia hlokahala ho paka phello ena;
• E ntlafatsa ts'ebetso ea qoqotho, ha e jeoa ka tekano, kaha e na le iodine e ngata, e leng liminerale tsa bohlokoa bakeng sa tlhahiso ea lihormone tsa qoqotho.

Ntle le moo, hobane e na le protheine e ngata, ha e jeoa hammoho le lithollo kapa meroho e meng, ke khetho e ntle haholo bakeng sa batho ba jang limela kapa vegans.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a tlhaiso-leseling ea phepo ka 100 g ea Wakame:

Na ho bolokehile ho ja wakame?

Wakame e ka jeoa ka mokhoa o bolokehileng, ha feela e le ka mokhoa o itekanetseng. Palo e khothalletsoang ea letsatsi le letsatsi ha e so fumanoe, leha ho le joalo, phuputso ea mahlale e bontša hore ha ua lokela ho ja ligrama tse fetang 10 ho isa ho tse 20 tsa litlama tsa leoatle ka letsatsi, ho qoba ho feta tekanyetso ea letsatsi le letsatsi ea iodine

Tsela e 'ngoe ea ho fokotsa litaba tsa iodine ke ho sebelisa wakame hammoho le lijo tse nang le lintho tse fokotsang ho kenella ha iodine ke qoqotho, joalo ka broccoli, kale, bok-choy kapa pak-choi le soya.

Ke mang ea sa lokelang ho ja

Ka lebaka la ts'ebeliso ea eona e phahameng ea iodine, Wakame e lokela ho qojoa ke batho ba nang le mathata a qoqotho, haholo-holo hyperthyroidism, kaha e ka fetola tlhahiso ea lihormone tsa qoqotho le ho mpefatsa lefu lena.

Ntle le moo, maemong a bakhachane le bana, ts'ebeliso ea bona e lokela ho fokotsoa, ​​ho qoba tšebeliso e fetelletseng ea iodine.

Li-recipe tse nang le wakame

1. Raese, wakame le salate ea likomkomere

Lisebelisoa (Li-servings tse 4)

• 100 dikgerama tsa wakame e omisitsoeng;
• 200 dikgerama tsa tuna;
• 1 senoelo le halofo ea raese e tšoeu;
• Likomkomere tse 1 tse sehiloeng;
• 1 avocado e hlakiloeng;
• Khaba e 1 ea peo e tšoeu ea sesame;
• Moro oa soya ho latsoa.

Mokhoa oa ho itokisa

Pheha raese 'me ue behe e le motheo oa sejana. Nontša metsi metsi ebe oa beha holim'a raese le lisebelisoa tse ling kaofela. Sebeletsa ka moriana oa soya.

2. Salmone le salame ea wakame

Lisebelisoa (Li-servings tse 2)

• 20 dikgerama tsa wakame;
• Ligrama tse 120 tsa saalmon e tsubang;
• Li-walnuts tse 6 tse khethiloeng;
• 1 mango, khaola likoto
• 1 tablespoon ea peo ea sesame e ntšo;
• Moro oa soya ho latsoa.

Mokhoa oa ho itokisa

Kopanya lisebelisoa tsohle le nako ea salate le mongobo oa soya ho latsoa.

3. Wakame Ramen

Lisebelisoa (Li-servings tse 4)

• 1/2 senoelo sa wakame e omisitsoeng;
• Ligrama tse 300 tsa li-noodle tsa raese;
• Likopi tse 6 tsa moro oa meroho;
• Likopi tse 2 tsa li-mushroom tse sehiloeng;
• Khaba e 1 ea peo ea sesame;
• Likopi tse 3 tsa meroho ho latsoa (spinach, chard le lihoete, mohlala);
• Li-clove tse 4 tse silafalitsoeng;
• Liiee tse 3 tse mahareng, tse lesotsoe
• Khaba e 1 ea oli ea sesame;
• 1 tablespoon ea oli ea mohloaare;
• Soy sauce, letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa

Ka saucepan, beha oli ea sesame 'me u sootho konofolo.Kenya meroho 'me, ha e pheha, fokotsa mocheso ebe u pheha ka mocheso o tlase. Ka pane ea ho chesa, eketsa oli le li-mushroom ho fihlela khauta, le nako le letsoai le pepere.

Ebe u eketsa sopho ea wakame le soya setokong ebe u e behella ka thoko. Ka pitsa e kholo ea metsi, pheha pasta ho fihlela al dente, tsoa 'me u arole likarolo tse 4, hammoho le moro, meroho, onion le li-mushroom. Qetellong, fafatsa lipeo tsa sesame.