How to eat the most nutritious yam?
Yam is rich in nutrients and has been regarded as an inexpensive and high-quality supplement since ancient times. It can be used as staple food, vegetables, and snacks. Yam contains only about half the calories and carbohydrates of sweet potatoes, does not contain fat, and has a higher protein content than sweet potatoes. The main ingredient of yam is starch, and part of it can be converted into dextrin, a decomposition product of starch. Dextrin can help digestion, so yam is an oyster-type food that can be eaten raw.
Yam can be boiled and steamed separately. It can also be fried and stewed with other vegetables and meat. How to eat the most nutritious yam? Yam reasonable with other foods can double the nutrition, take a look at the best mix of yam.
1, yam with sesame, good calcium effect
How to eat the most nutritious yam? In addition to sesame seeds provide us with rich vitamin E, B1, it is also the "master" of calcium, and with yam to eat together, calcium will be better. This is because the calcium content per 100 grams of white and black sesame seeds is 620 milligrams and 780 milligrams respectively, which is six or seven times that of the same weight of milk, and yam has the effect of promoting calcium absorption.
Yam sesame paste production method is not difficult. First, prepare 100 grams of yam, 1 tablespoon of fried sesame seeds, and preferably black sesame seeds; then, wash, peel, cut into diced yams, steam on a pot and pound them into a paste, and then stir well. The sesame seeds are crushed in a mortar and pestle, which is more nutritious than the crushed sesame seeds bought directly on the market. Finally, the yam paste is mixed with the crushed sesame seeds and seasoned according to personal taste. In particular, sesame is easily oxidized after being crushed, so be sure to eat it now.
In addition to supplementing calcium, yam sesame paste can also make people energetic, because sesame contains zinc and selenium, which can increase the vitality of sperm, while sticky components of yam can maintain hormone balance and enhance metabolism. When it comes to fatigue, a bowl of yam sesame paste can help restore your strength.
2, yam with red dates, strengthen the efficacy of spleen and stomach
Nourishing the spleen and stomach, sweet food, yam is the first, warm, rich in mucin, can maintain blood vessel elasticity, the most important thing is that yam has lungs and cough function, people who suffer from throat must eat! With red dates, can strengthen the efficacy of spleen and stomach. There are many practices for jujube and Chinese yam to be used together, either steamed or boiled, sweet and salty. People who love soup can put some yam and red dates when cooking soup.
Put red dates and yam into porridge together. It's also a lazy meal that is simply not enough. Even cooking is avoided. The method is: first soak the glutinous rice for 20 minutes, then put it into the pot to stir and boil, and then use slow fire simmer for 15 minutes; eight mature into the red dates, yam; stir evenly and continue to simmer for 15 minutes.
People who like yam mud can also try red jujube steamed yam. The method is also very simple: Wash the yam and cut off the skin, cut into hob pieces and put it into a bowl, sprinkle with sugar and red dates; The fire boils the steamer and put it into a bowl full of red dates yam, cover steaming 20 About a minute or so, try yam rotten and eat.
3, yam with pumpkin, effective hypoglycemic
The soluble fiber in yams can help delay the emptying of food in the stomach and control the increase of blood sugar after meals. It can also help digestion and lower blood sugar. The pumpkin contains trace elements such as cobalt, zinc, copper and pectin that can promote normal human insulin. Secretion can effectively prevent and treat diabetes, hypertension, liver and kidney diseases, and enhance anti-anemia and anti-cancer abilities. Therefore, the combination of the two can not only better reduce blood sugar, but also help the spleen and stomach.
Recommended practice of pumpkin yam balls. Cut the squash and yam into small pieces first, steam on the steamer for 15 minutes, let cool and smash; stir in a little milk, stir evenly, put on disposable gloves, and sip a little cold water to mix the good pumpkin yam. The ball is made into a ball, then it is good to have it with jam or condensed milk or eat it directly.
You can also use squash to stir yam. Peel the slices of pumpkin yam; wok put oil heat, add pumpkin, yams fry, seasoning, sprinkle chopped green onion and stir well. In fact, there is a good pumpkin fried to eat, that is, to make carotene pumpkin better absorption.
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