Edamame (waken soya): menene menene, fa'idodi da yadda ake cin su

Wadatacce

• Amfanin lafiya
• Utimar abinci mai gina jiki
• Recipes tare da edamame
• 1. Edamame hummus
• 2. Edamame salad

Edamame, wanda aka fi sani da waken soya ko kuma waken soyayyen kayan lambu, yana nufin ɓoyayyen waken soya, waɗanda har yanzu suna da kore, kafin su balaga. Wannan abincin yana da amfani ga lafiya saboda yana dauke da sunadarai, alli, magnesium da baƙin ƙarfe kuma ƙarancin mai. Bugu da kari, yana dauke da zaruruwa, kasancewar yana da matukar amfani wajen yakar maƙarƙashiya kuma yana da kyau don haɗawa da abubuwan rage nauyi.

Ana iya amfani da Edamame don shirya jita-jita iri-iri, yin hidimar haɗa kai da abinci, ko don shirya miya da salati.

Amfanin lafiya

Dangane da ƙimar abincinsa, edamame yana da fa'idodi masu zuwa:

• Yana samar da amino acid mai mahimmanci ga jiki, kasancewa babban abinci don haɗa shi cikin girke-girke na ganyayyaki;
• Taimaka don rage mummunan cholesterol, bayar da gudummawa don rage haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini;
• Yana ba da gudummawa ga rage nauyi, tunda yana da wadataccen sunadarai da zare da ƙananan kitse da sukari, kuma yana da ƙimar glycemic index;
• Yana iya rage haɗarin kamuwa da cutar sankarar mama, saboda waken isoflavones da edamame ya ƙunsa. Koyaya, ana buƙatar ƙarin karatu don tabbatar da wannan fa'idar;
• Yana ba da gudummawa ga aikin hanji daidai, saboda wadataccen abun ciki na fiber;
• Yana iya taimakawa wajen sauƙaƙa alamomin jinin al'ada, tare da bayar da gudummawa don yaƙar cutar sanyin ƙashi, kuma saboda kasancewar isoflavones na soya, amma ana buƙatar ƙarin karatu don tabbatar da wannan fa'idar.

Gano karin abinci mai wadataccen phytoestrogens.

Utimar abinci mai gina jiki

Tebur mai zuwa yana nuna darajar abinci mai gina jiki daidai da 100 g na edamame:

Recipes tare da edamame

1. Edamame hummus

Sinadaran

• 2 kofuna waɗanda aka dafa edamame;
• 2 cloves na nikakken tafarnuwa;
• Lemon ruwan 'ya'yan itace ku dandana;
• 1 tablespoon na manna sesame;
• 1 tablespoon na man zaitun;
• Koriba;
• Pepper da gishiri ku dandana.

Yanayin shiri

Sanya dukkan sinadaran kuma murkushe komai. Theara kayan yaji a ƙarshen.

2. Edamame salad

Sinadaran

• Edamame hatsi;
• Letas;
• Arugula;
• Cherry tumatir;
• Karas ɗin karas;
• Fresh cuku;
• Red barkono a cikin tube;
• Man zaitun da gishiri dan dandano.

Yanayin shiri

Don shirya salatin, kawai gasa edamame ko amfani da shi da an dahu, kuma haɗa sauran abubuwan da suka rage, bayan an wanke su da kyau. Ki dandana da gishiri da danyen man zaitun.