Edamame (soya ʻōmaʻomaʻo): he aha ia, nā pōmaikaʻi a pehea e ʻai ai

Anter

• Nā pono olakino
• Waiwai waiwai
• Nā meaʻai me edamame
• 1. Edamame hummus
• 2. Salakeke Edamame

ʻO Edamame, ka mea i ʻike ʻia me ka soy ʻōmaʻomaʻo a me ka soy soy, pili i nā hua soybean, kahi ʻōmaʻomaʻo mau, ma mua o ka oʻo ʻana. Pono kēia meaʻai i ke olakino no ka mea waiwai ia i nā protein, calcium, magnesium a me ka hao a haʻahaʻa i nā momona. Hoʻohui ʻia, loaʻa nā fibers, pono nui i ka hakakā ʻana i ka paʻa paʻa a maikaʻi loa e hoʻopili i nā papaʻai pohō kaumaha.

Hiki ke hoʻohana ʻia ʻo Edamame e hoʻomākaukau i nā kīʻaha like ʻole, e lawelawe ana i mea e hele pū ai me nā meaʻai, a i ʻole no ka hoʻomākaukau ʻana i nā kopa a me nā salakeke.

Nā pono olakino

Ma muli o kāna waiwai waiwai, loaʻa nā pono aʻe iā edamame:

• Hāʻawi i nā amino acid pono i ke kino, he meaʻai nui e hoʻopili i nā meaʻai vegetarian;
• Kōkua e hōʻemi i ka cholesterol maikaʻi ʻole, e kōkua ana e hōʻemi i ka makaʻu o ka hoʻomohala ʻana i nā maʻi maʻi ʻōpū;
• Hāʻawi ia i ka lilo o ke kaupaona, no ka mea waiwai ia i nā protein a me nā olonā a haʻahaʻa i nā momona a me nā kō, a he papa kuhikuhi glycemic haʻahaʻa;
• Hoʻoemi paha ia i ka makaʻu o ka ulu ʻana i ka maʻi ʻaʻai o ka umauma, ma muli o nā soof isoflavones i loaʻa iā edamame. Eia naʻe, pono e aʻo hou e hōʻoia i kēia pōmaikaʻi;
• Hāʻawi i ka hana kūpono o ka ʻōpū, ma muli o kāna momona fiber waiwai;
• Hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli o ka menopause, a me ka hāʻawi ʻana i ka hakakā me ka osteoporosis, no ka loaʻa pū o ka isoflavones soy, akā pono ʻia nā noiʻi hou aku e hōʻoia i kēia pono.

E ʻike i nā meaʻai hou aʻe i waiwai i nā peptestrogens.

Waiwai waiwai

Hōʻike ka papa aʻe i ka waiwai kūpono e like me 100 g o edamame:

Nā meaʻai me edamame

1. Edamame hummus

Nā Pono

• 2 mau kīʻaha edamame i kuke ʻia;
• 2 cloves o ka kālika ʻōniu ʻia;
• ʻO ka wai Lemon e ʻono ai;
• 1 punetēpō o ka palaʻa sesame;
• 1 he punetune o ka aila 'aila;
• Koriana;
• ʻO ka pepa a me ka paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā mea hoʻohui āpau a haki i nā mea āpau. E hoʻohui i nā mea ʻono i ka hopena.

2. Salakeke Edamame

Nā Pono

• Nā huaʻai Edamame;
• Lettuce;
• Arugula;
• ʻUmeke Cherry;
• Kāloti ʻaʻa;
• ʻO ka tī hou;
• ʻO ka pepaʻulaʻula i nā paʻi;
• ʻO kaʻaila Olive a me ka paʻakai e ʻono.

Hoʻomākaukau hoʻomākaukau

E hoʻomākaukau i ka salakeke, e hoʻomoʻa wale i ka edamame a hoʻohana paha i kuke ʻia, a kāwili i nā mea i koe, ma hope o ka holoi maikaʻi ʻana. ʻO ka wā me ka paʻakai a me ka ua kō o ka aila ʻola.