Odee: Roger Morrison
OfbọChị Okike: 2 Septemba 2021
DatebọChị Mmelite: 1 Jenuari 2025
Anonim
The world-recognized fluffy omelet rice master’s amazing cooking skills! "Kichi-Kichi" Kyoto Japan!
Vidio: The world-recognized fluffy omelet rice master’s amazing cooking skills! "Kichi-Kichi" Kyoto Japan!

Ndinaya

Edamame, nke a makwaara dị ka soybean soy ma ọ bụ akwukwo nri soybean, na-ezo aka soybean pods, nke ka dị ndụ ndụ, tupu ọ tolite. Nri a bara uru nye ahụike n’ihi na o juputara na protein, calcium, magnesium na iron yana obere abụba. Na mgbakwunye, ọ nwere eriri, na-aba uru nke ukwuu n'ịlụso afọ ntachi ọgụ na nke ukwuu iji tinye na nri nri ọnwụ.

Enwere ike iji Edamame kwadebe nri dị iche iche, na-eje ozi dị ka mgbakwunye na nri, ma ọ bụ maka ịkwadebe ofe na salads.

Uru ahụike

N'ihi uru nri ya, edamame nwere uru ndị a:

  • Na-enye amino acid dị mkpa n’ahụ, ịbụ nnukwu nri iji gụnye nri ndị anaghị eri anụ;
  • Na-enyere aka belata cholesterol ọjọọ, na-enye aka iji belata ihe ize ndụ nke ịmalite ọrịa nke obi;
  • Ọ na-enye aka na mbibi ọnwụ, ebe ọ bara ọgaranya na protein na eriri na obere abụba na shuga, ma nwee ndepụta glycemic dị ala;
  • O nwere ike belata ihe ize ndụ nke ịmalite ịrịa ara ara, n'ihi soy isoflavones nke edamame nwere. Otú ọ dị, a chọkwuru ọmụmụ ihe iji gosipụta uru a;
  • Na-enye aka na arụ ọrụ kwesịrị ekwesị nke eriri afọ, n'ihi ọdịnaya fiber ya bara ụba;
  • O nwere ike inye aka belata mgbaàmà nke menopause, yana inye aka iji lụso osteoporosis ọgụ, n'ihi ọnụnọ nke soy isoflavones, mana achọrọkwu ọmụmụ iji gosipụta uru a.

Chọpụta nri ndị ọzọ bara ụba na phytoestrogens.


Uru nri

Tebụl na-esonụ na-egosi uru oriri na-edozi ahụ kwekọrọ na 100 g nke edamame:

 Edamame (kwa 100 g)
Uru siri ike129 kcal
Protein9.41 g
Lipids4.12 g
Carbohydrates14,12 g
Eriri5,9 g
Kalsiyal94 mg
.Gwè3.18 mg
Magnesium64 mg
Vitamin C7.1 mg
Vitamin A235 UI
Potassium436 mg

Ntụziaka na edamame

1. Edamame hummus

Efrata

  • Iko abụọ nke edamame esiri esi;
  • 2 cloves nke galik e ghere eghe;
  • Lemọn ihe ọ juiceụ juiceụ nụrụ ụtọ;
  • 1 tablespoon nke sesame tapawa;
  • 1 ngaji mmanụ oliv;
  • Kọrịda;
  • Ose na nnu nụrụ ụtọ.

Nkwadebe mode


Tinye ihe oriri niile ma gwerie ihe niile. Tinye oge site na njedebe.

2. Edamame salad

Efrata

  • Edamame grains;
  • Letus;
  • Arugula;
  • Tomato udara;
  • Karọt kpụkọtara ọnụ;
  • Chiiz ohuru;
  • Uhie uhie na ibe;
  • Mmanụ oliv na nnu nụrụ ụtọ.

Nkwadebe mode

Iji kwadebe salad ahụ, ghee edamame ahụ ma ọ bụ jiri ya sie ya, gwakọta ihe ndị ọzọ, mgbe asachachara ha. Mee nnu na nnu na mmanu oliv.

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