Wakame: menene, menene fa'idodi da yadda ake cinyewa

Wadatacce

• Menene fa'idodi
• Bayanin abinci
• Shin yana da lafiya a cinye wakame?
• Wane ne bai kamata ya ci ba
• Recipes tare da wakame
• 1. Shinkafa, wakame da salatin kokwamba
• 2. Salmon da wakame salad

Wakame jinsin kelp ne da sunan kimiyya Undaria pinnatifida, ana yawan cinyewa a cikin Asiya, mai wadataccen furotin da ƙananan kalori, yana mai da shi babban zaɓi don haɓaka ƙimar nauyi lokacin da aka haɗa shi da ƙoshin lafiya.

Bugu da kari, wannan ciyawar ruwan teku tana da matukar gina jiki, saboda tana da kyakkyawar hanyar samun bitamin na B da ma'adanai kamar su calcium, magnesium da iodine. Wakame kuma yana da cututtukan kumburi da antioxidant, yana gabatar da fa'idodi da yawa ga lafiya.

Menene fa'idodi

Wasu daga cikin fa'idodin kiwon lafiya da Wakame ke da su sune:

• Na inganta rage nauyi don samun ƙananan adadin kuzari. Bugu da kari, wasu binciken suna nuna cewa hakan na iya kara samun koshi da kuma rage yawan cin abinci, saboda sinadarin fiber, wanda ke samar da gel a cikin ciki da kuma jinkirta batansa. Koyaya, sakamakon akan asarar nauyi na dogon lokaci ba cikakke bane;
• Yana taimakawa wajen rigakafin tsufa da wuri, kamar yadda yake da wadata a cikin antioxidants, kamar bitamin C, E da beta-carotene;
• Yana taimakawa wajen lafiyar kwakwalwa, don kasancewa mai wadata a cikin choline, wanda shine ainihin mai gina jiki na acetylcholine, wani mahimmin ƙwayar jijiyoyi, wanda ke taimakawa wajen inganta ƙwaƙwalwar ajiya da saukaka ilmantarwa;
• Taimaka wajen rage mummunar cholesterol (LDL) tunda tana da wadata a cikin antioxidants, rage haɗarin kamuwa da cututtukan zuciya. Bugu da kari, wasu karatuttukan kuma suna nuna cewa zai iya hana shan cholesterol a matakin hanji, duk da haka, ana bukatar karin karatu don tabbatar da wannan tasirin;
• Inganta aikin thyroid, lokacin cinyewa a matsakaici, saboda yana da wadataccen iodine, wanda shine mahimmin ma'adinai don samar da hormones na thyroid.

Bugu da kari, saboda yana da yalwar furotin, idan aka ci shi tare da sauran hatsi ko kayan lambu, wannan kyakkyawan zabi ne ga masu cin ganyayyaki ko ganyayyaki.

Bayanin abinci

Tebur mai zuwa yana nuna bayanan abinci mai gina jiki a cikin 100 g na Wakame:

Shin yana da lafiya a cinye wakame?

Ana iya amfani da Wakame lafiya, in dai a matsakaiciyar hanya. Adadin da aka ba da shawarar yau da kullun ba a riga an kafa shi ba, duk da haka, binciken kimiyya ya nuna cewa kada ku ci fiye da giram 10 zuwa 20 na ruwan teku a kowace rana, don kauce wa wuce yawan shawarar iodine a kowace rana.

Hanya guda ta rage sinadarin iodine shine cin wakame tare da abinci wanda yake dauke da sinadarai wadanda suke rage shan sinadarin iodine ta hanyar maganin thyroid, kamar su broccoli, kale, bok-choy ko pak-choi da soy.

Wane ne bai kamata ya ci ba

Saboda yawan abun ciki na iodine, yakamata a guji Wakame daga mutanen da ke fama da matsalolin thyroid, musamman hyperthyroidism, saboda yana iya canza samar da hormones na thyroid da kuma ƙara cutar.

Bugu da kari, a bangaren mata masu ciki da yara, ya kamata a rage cin abincin su, domin kaucewa yawan shan iodine.

Recipes tare da wakame

1. Shinkafa, wakame da salatin kokwamba

Sinadaran (Sau 4)

• 100 grams na wakame wanda aka bushe.
• Gram 200 na tuna;
• 1 kofi da rabi na farin shinkafa;
• 1 yanka kokwamba;
• 1 avocado da aka yanka;
• 1 tablespoon na farin sesame tsaba;
• Waken soya ya dandana.

Yanayin shiri

Cook da shinkafa kuma sanya shi a matsayin tushe a cikin tasa. A shayar da wakame a sanya akan shinkafa da sauran kayan hadin. Yi aiki tare da miya.

2. Salmon da wakame salad

Sinadaran (Sau biyu)

• 20 grams na wakame;
• 120 grams na kyafaffen kifi;
• 6 yankakkun goro;
• 1 mangoro, a yanka cikin cubes
• 1 tablespoon na black sesame tsaba;
• Waken soya ya dandana.

Yanayin shiri

Haɗa dukkan abubuwan haɗin kuma sanya salatin tare da waken soya don dandana.

3. Wakame Ramen

Sinadaran (Sau 4)

• 1/2 kopin busassun wakame;
• 300 grams na shinkafa noodles;
• 6 kofuna waɗanda kayan lambu broth;
• 2 kofuna waɗanda aka yanka namomin kaza;
• 1 tablespoon na sesame tsaba;
• Kofuna 3 na kayan lambu don dandana (alayyafo, chard da karas, misali);
• 4 nikakken tafarnuwa;
• 3 matsakaiciyar albasa, a yanka
• 1 tablespoon na sesame man;
• 1 tablespoon na man zaitun;
• Soya sauce, gishiri da barkono ku dandana.

Yanayin shiri

A cikin tukunyar, a saka man ridi a hada da tafarnuwa.Stockara kayan lambu kuma, idan ya tafasa, sai a rage zafin naman sannan a dafa shi da wuta. A cikin kwanon frying, ƙara mai da namomin kaza har sai da zinariya, da kuma yanayi tare da ɗan gishiri da barkono.

Sannan a hada wakame da waken soya a cikin kayan a ajiye a gefe. A cikin babban tukunyar ruwa, dafa taliya har sai al dente, magudanar kuma raba zuwa kofuna 4, da romo, kayan lambu, albasa da naman kaza. A ƙarshe, yayyafa ƙwayoyin sesame.