Wakame: nws yog dab tsi, cov txiaj ntsig zoo li cas thiab yuav noj li cas
Zoo Siab
- Cov txiaj ntsig yog dab tsi
- Ntaub ntawv qhia txog khoom noj khoom haus
- Puas yog kev noj qab haus huv cov wakame?
- Leej twg yuav tsum tsis txhob noj
- Cov ntawv qhia nrog wakame
- 1. Mov nplej, wakame thiab zaub xam lav dib
- 2. Salmon thiab wakame salad
Wakame yog ib hom tsiaj ntawm kelp nrog lub npe scientific Undaria pinnatifida, dav noj nyob rau sab Asia, nplua nuj nyob hauv cov protein thiab muaj calories tsawg, ua rau nws yog ib txoj kev xaiv zoo los txhawb kom poob phaus thaum suav nrog kev noj zaub mov zoo.
Tsis tas li ntawd, cov ntses hiav txwv no yog cov khoom noj tau zoo, vim nws yog qhov zoo tshaj plaws ntawm cov vitamins B thiab cov zaub mov muaj txiaj ntsig xws li calcium, magnesium thiab iodine. Wakame kuj tseem muaj cov khoom los tiv thaiv thiab tiv thaiv antioxidant, qhia txog ntau cov txiaj ntsig kev noj qab haus huv.
Cov txiaj ntsig yog dab tsi
Qee cov txiaj ntsig kev noj qab haus huv uas Wakame muaj yog:
- Txhawb nqa poob phaus rau muaj ob peb calories. Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tau tias nws tseem tuaj yeem ua rau kom satiety thiab txo qis kev noj zaub mov, vim nws cov ntsiab lus fiber ntau, uas ua rau lub ntsej muag nyob rau hauv lub plab thiab ua rau nws khoob. Txawm li cas los xij, cov txiaj ntsig ntawm kev ua kom lub cev poob phaus ntev tsis muaj tseeb;
- Muaj feem rau kev tiv thaiv kev laus ua ntej, vim nws muaj nplua nuj nyob hauv antioxidants, xws li vitamin C, E thiab beta-carotene;
- Pab txhawb rau kev kho mob hauv lub hlwb, rau kev nplua nuj nyob hauv choline, uas yog cov khoom noj muaj txiaj ntsig ntawm acetylcholine, ib qho tseem ceeb neurotransmitter, uas pab txhim kho kev nco thiab txhim kho kev kawm;
- Pab txo cov roj (cholesterol) phem (LDL) raws li nws muaj nplua nuj nyob hauv antioxidants, txo cov kev pheej hmoo ntawm kab mob plawv. Tsis tas li ntawd, qee qhov kev tshawb fawb tseem qhia tau tias nws tuaj yeem tiv thaiv kev nqus ntawm cov cholesterol nyob rau hauv txoj hnyuv, txawm li cas los xij, kev tshawb fawb ntxiv xav tau los ua pov thawj cov nyhuv no;
- Txhim kho cov qog ua haujlwm, thaum noj nyob rau hauv kev sim, nws yog nplua nuj nyob hauv iodine, uas yog cov ntxhia pob zeb tseem ceeb rau kev tsim cov thyroid hormones.
Ntxiv rau, vim nws muaj protein ntau, thaum noj ua ke nrog lwm cov nplej los yog zaub, nws yog qhov kev xaiv zoo rau cov neeg tsis noj nqaij lossis vegans.
Ntaub ntawv qhia txog khoom noj khoom haus
Cov lus hauv qab no qhia cov ntaub ntawv hauv kev noj zaub mov hauv 100 g ntawm Wakame:
Muaj pes tsawg leeg | Raw wakame |
Lub Zog | 45 kcal |
Carbohydrates | 9.14 g |
Lipids | 0.64 g |
Cov nqaij ua haujlwm | 3.03 g |
Npuas | 0.5 g |
Beta carotene | 216 mcg |
Vitamin B1 | 0.06 mg |
Vitamin B2 | 0.23 mg |
Vitamin B3 | 1,6 mg |
Vitamin B9 | 196 mcg |
Vitamin E | 1,0 mg |
Vitamin C | 3.0 mg |
Tshuaj calcium | 150 mg |
Hlau | 2.18 mg |
Hlau nplaum | 107 mg |
Phosphor | 80 mg |
Qab Zib | 50 mg |
Zinc | 0.38 mg |
Iodine | 4.2 mg |
Toj | 13,9 mg |
Puas yog kev noj qab haus huv cov wakame?
Wakame tuaj yeem siv kom nyab xeeb tau ntev, ntev npaum li txoj kev me. Qhov pom zoo txhua hnub npaum li cas tseem tsis tau tsim, txawm li cas los xij, kev tshawb fawb pom tau hais tias koj yuav tsum tsis txhob noj ntau tshaj 10 txog 20 gram ntawm cov seaweed nyob rau ib hnub, kom tsis txhob noj ntau tshaj li cov tshuaj iodine noj txhua hnub.
Ib txoj hauv kev txo qis cov ntsiab lus iodine yog kom haus cov wakame hauv kev sib xyaw nrog cov zaub mov uas muaj cov tshuaj uas txo qis ntawm iodine los ntawm lub qog, xws li zaub cob pob, kale, bok-choy lossis pak-choi thiab soy.
Leej twg yuav tsum tsis txhob noj
Vim nws cov ntsiab lus iodine siab, Wakame yuav tsum zam rau cov neeg uas muaj teeb meem rau cov thyroid, tshwj xeeb tshaj yog hyperthyroidism, vim nws tuaj yeem hloov kho cov thyroid hormones txaus thiab ua rau tus kabmob hnyav dua.
Tsis tas li, nyob rau hauv rooj plaub ntawm cov poj niam cev xeeb tub thiab menyuam yaus, lawv txoj kev noj yuav tsum tau siv tsawg, kom tsis txhob noj cov tshuaj iodine ntau dhau.
Cov ntawv qhia nrog wakame
1. Mov nplej, wakame thiab zaub xam lav dib
Cov khoom xyaw (4 ua haujlwm)
- 100 gram ntawm lub cev qhuav dej wakame;
- 200 grams tuna;
- 1 khob thiab ib nrab ntawm cov txhuv dawb;
- 1 tug hlais qaug;
- 1 av duav avocado;
- 1 tablespoon ntawm noob hnav dawb;
- Qaub ua kua los saj.
Npaj hom
Ua mov ua mov thiab muab tso ua lub hauv paus rau tais. Hydrate cov wakame thiab muab tso rau cov nplej thiab cov khoom sib xyaw. Pab nrog kua ntses.
2. Salmon thiab wakame salad
Cov khoom xyaw (2 servings)
- 20 gram ntawm wakame;
- 120 grams haus yeeb salmon;
- 6 tawv nqaij walnuts;
- 1 txiv nkhaus taw, txiav rau hauv fab
- 1 tablespoon ntawm noob hnav dub;
- Qaub ua kua los saj.
Npaj hom
Sib tov tag nrho cov khoom xyaw thiab caij lub zaub xam lav nrog kua ntses kom saj.
3. Wakame Ramen
Cov khoom xyaw (4 ua haujlwm)
- 1/2 khob ntawm lub cev qhuav dej wakame;
- 300 grams cov mov nplej;
- 6 khob zaub broth;
- 2 khob ntawm hlais nceb;
- 1 tablespoon ntawm noob hnav noob;
- 3 khob zaub rau saj (spinach, chard thiab carrots, piv txwv li);
- 4 lov qej cloves;
- 3 cov dos nruab nrab, hlais
- 1 tablespoon ntawm noob hnav roj;
- 1 tablespoon ntawm txiv roj roj;
- Qaub kua ntsev, ntsev thiab kua txob rau saj.
Npaj hom
Nyob rau hauv saucepan, muab cov noob hnav thiab roj qej.Ntxiv cov zaub ntsuab ntxiv thiab, thaum nws npau, txo qhov kub thiab txias thiab ua kom sov tsawg. Nyob rau hauv lub lauj kaub frying, ntxiv cov roj thiab nceb kom txog thaum kub, thiab lub caij nrog de nrog ntsev thiab kua txob.
Tom qab ntawd ntxiv cov wakame thiab kua ntses rau hauv Tshuag thiab teeb ib sab. Hauv lub lauj kaub loj hauv dej, ua noj cov nplej zom kom txog thaum al dente, ntws tawm thiab faib ua 4 khob, nrog rau kua zaub, zaub, dos thiab nceb. Thaum kawg, nphoo cov noob hnav.