Wakame: ihe ọ bụ, olee uru ya na otu esi eri

Ndinaya

• Olee uru ọ bara
• Ozi nri
• Ọ dị mma iji rie wakame?
• Onye na-ekwesịghị iri nri
• Ntụziaka na wakame
• 1. Osikapa, wakame na salad kukumba
• 2. Salmọn na wakame salad

Wakame bụ ụdị kelp nwere aha sayensị Undaria pinnatifida, nke a na-erikarị na Asia, bara ọgaranya na protein na obere kalori, na-eme ka ọ bụrụ nhọrọ dị mma iji kwalite ọnwụ nha mgbe a gụnyere ya na nri siri ike.

Na mgbakwunye, ahịhịa mmiri a na-edozi ahụ nke ukwuu, ebe ọ bụ ezigbo ihe na-enye vitamin B na mineral dịka calcium, magnesium na ayodiin. Wakame nwekwara ihe mgbochi mkpali na antioxidant, na-eweta ọtụtụ uru ahụ ike.

Olee uru ọ bara

Fọdụ uru ahụike Wakame nwere bụ:

• Na-akwalite ọnwụ maka inwe calorie ole na ole. Na mgbakwunye, ụfọdụ ọmụmụ na-egosi na ọ nwekwara ike ịbawanye satiety ma belata nri nri, n'ihi ọdịnaya fiber ya, nke na-etolite gel na afo ma mee ka ọ ghara ịmụrụ ya. Otú ọ dị, nsonaazụ na ọnwụ oge dị ogologo enweghị isi;
• Na-enye aka na mgbochi nke ịka nká, ebe ọ bụ na o nwere ọgaranya na antioxidants, dị ka vitamin C, E na beta-carotene;
• Na-enye aka na ahụike ụbụrụ, n'ihi na ị bara ọgaranya na choline, nke bụ ihe na-edozi ahụ nke acetylcholine, neurotransmitter dị mkpa, nke na-enyere aka melite ncheta ma na-eme ka ọmụmụ ihe dịkwuo mma;
• Na-enyere aka belata cholesterol ọjọọ (LDL) dịka ọ bara ọgaranya na antioxidants, na-ebelata ohere nke ọrịa obi. Na mgbakwunye, ụfọdụ ọmụmụ na-egosikwa na ọ nwere ike igbochi mmịnye nke cholesterol na ọkwa eriri afọ, agbanyeghị, ọ dị mkpa ịmụtakwu ọmụmụ iji gosipụta mmetụta a;
• Mee ka ọrụ gị ka mma, mgbe a na-eri ya ruo n'ókè kwesịrị ekwesị, ebe ọ bụ iodine bara ụba, nke bụ ihe dị mkpa ịnweta maka mmepụta nke hormones thyroid.

Na mgbakwunye, n'ihi na o nwere protein, mgbe a na-erikọ ya na ọka ma ọ bụ akwụkwọ nri ndị ọzọ, ọ bụ nhọrọ magburu onwe ya maka ndị anaghị eri anụ ma ọ bụ ndị anaghị eri anụ.

Ozi nri

Tebụl na-esonụ na-egosi ozi gbasara nri na 100 g nke Wakame:

Ọ dị mma iji rie wakame?

Wakame nwere ike iri ihe n'enweghị nsogbu, ọ bụrụhaala na ọ agafeghị oke. Egobeghi ego a na-atụ aro kwa ụbọchị, agbanyeghị, nchọpụta sayensị na-egosi na ị gaghị eri ihe karịrị 10 ruo 20 nke ahịhịa mmiri kwa ụbọchị, iji zere ị gafere oke ọgwụ a na-atụ kwa ụbọchị nke ayodiin.

Otu ụzọ isi belata ọdịnaya nke ayodiin bụ iri wakame yana nri ndị nwere ihe ndị na-ebelata nsị nke iodine site na thyroid, dị ka broccoli, kale, bok-choy ma ọ bụ pak-choi na soy.

Onye na-ekwesịghị iri nri

N'ihi oke iodine dị elu, Wakame kwesịrị izere ndị mmadụ na-arịa nsogbu thyroid, karịsịa hyperthyroidism, n'ihi na ọ nwere ike ịgbanwe mmepụta nke hormones thyroid ma mee ka ọrịa ahụ ka njọ.

Tụkwasị na nke a, n'ihe banyere ụmụ nwanyị dị ime na ụmụaka, ihe oriri ha kwesịrị ịbụ oke, iji zere ị consumptionụbiga iodine oke.

Ntụziaka na wakame

1. Osikapa, wakame na salad kukumba

Efrata (4 servings)

• 100 grams nke akpịrị ịkpọ nkụ;
• 200 gram nke tuna;
• 1 iko na ọkara osikapa ọcha;
• 1 kukumba iberibe;
• 1 ube oyibo diced;
• 1 ngaji ọcha mkpụrụ osisi sesame;
• Soy ihendori nụrụ ụtọ.

Nkwadebe mode

Esi nri osikapa ma tinye ya dị ka isi na efere. Ghicha wakame ma tinye ya na osikapa na ihe ndị ọzọ. Iri na soy ihendori.

2. Salmọn na wakame salad

Efrata (Ugboro abụọ)

• 20 grams nke wakame;
• 120 gram nke anwụrụ ọkụ anwụrụ ọkụ;
• 6 walnuts dara;
• 1 mango, bee n'ime cubes
• 1 ngaji nke mkpụrụ osisi sesame;
• Soy ihendori nụrụ ụtọ.

Nkwadebe mode

Gwakọta ihe niile na-eme ka salad ahụ nwee soy sauce ka ọ nụrụ ụtọ.

3. Wakame Ramen

Efrata (4 servings)

• 1/2 iko nke wakame dehydrated;
• 300 grams osikapa noodles;
• 6 iko nke akwukwo nri efere;
• 2 iko nke iberibe ero;
• 1 ngaji nke mkpụrụ osisi sesame;
• 3 iko akwụkwọ nri iji nụrụ ụtọ (inine, chard na carrots, dịka ọmụmaatụ);
• 4 garlic na-egbu osisi;
• 3 ọkara eyịm, sliced
• 1 ngaji nke mmanụ sesame;
• 1 ngaji mmanụ oliv;
• Soy ihendori, nnu na ose nụrụ ụtọ.

Nkwadebe mode

N'ime ite, tinye mmanụ sesame na galik na galik.Tinye akwukwo nri akwukwo nri ma, mgbe oburu, belata okpomọkụ ma sie obere oku. Na pan pan, tinye mmanụ na ero ruo mgbe ọlaedo, na oge jiri nnu na ose.

Gbakwunye wakame na soy sauce na ngwaahịa ma wepu aka. N'ime nnukwu ite mmiri, sie pasta ahụ ruo mgbe al dente, igbapu ma kewaa n'ime iko 4, yana ofe, akwụkwọ nri, yabasị na ero. N'ikpeazụ, fesaa mkpụrụ sesame.