How to eat yam is the most nutritious? Sesame not only provides us with abundant vitamin E and B 1, but also is a "master" of calcium supplementation. Eating together with yam will have a better calcium supplementation effect. This is because the calcium content of each 100g white sesame and black sesame is 620mg and 780mg respectively, which is six or seven times that of milk with the same weight, and yam can promote the absorption of calcium.
It is not difficult to make yam sesame paste. Firstly, prepare 1 00g yam and1tablespoon fried sesame seeds, preferably black sesame seeds; Then the yam is washed, peeled, cut into pieces, steamed and mashed in a pot, and then the fried sesame seeds are mashed in a mortar, which is more nutritious than the chopped sesame seeds bought directly in the market; Finally, the mashed yam and the crushed sesame are mixed and seasoned according to personal taste. Special reminder, sesame seeds are easy to oxidize after mashing, so you must eat and cook them now.
Yam sesame paste can not only supplement calcium, but also make people energetic, because sesame contains zinc and selenium, which can improve the vitality of sperm, while the sticky components of yam can maintain the balance of hormone secretion and enhance metabolism. A bowl of yam sesame sauce can help restore physical strength when you are tired.
2, yam with red dates, strengthen the effect of spleen and stomach.
Among the foods that nourish the spleen and stomach, yam is the first one. It is warm and rich in mucin, which can maintain the elasticity of blood vessels. Most importantly, yam also has the function of moistening lung and relieving cough. People with sore throats should definitely eat more! Paired with red dates, it can strengthen the efficacy of strengthening the spleen and nourishing the stomach. There are many kinds of red dates and yam, whether steamed or boiled, sweet or salty. People who love soup can put more yam and red dates in the soup.
Putting red dates and yam together to cook porridge is also a completely simple lazy meal, and even cooking is exempted. The method is: soak glutinous rice for 20 minutes, put it in a pot and boil it with strong fire, and then boil it with slow fire for 15 minutes; Add red dates and yam when they are cooked; After stirring evenly, continue to simmer 15 minutes.
People who like yam mud can also try steamed yam with red dates. The method is also very simple: wash the yam, peel it, cut it into hob pieces and put it in a bowl, sprinkle with sugar and red dates; Boil the steamer with high fire, put it in a large bowl filled with red dates and yam, cover the lid and steam for about 20 minutes. Try yams until they are ripe.
3, yam with pumpkin, effectively lowering blood sugar.
Soluble fiber in yam can help delay the emptying of food in the stomach, control the increase of blood sugar after meals, and also help digestion and lower blood sugar; Pumpkin contains trace elements such as cobalt, zinc, copper and pectin, which can promote the normal secretion of human insulin, effectively prevent and treat diabetes, hypertension, liver and kidney diseases, and enhance anti-anemia and anti-cancer capabilities. Therefore, the combination of the two can not only lower blood sugar better, but also help to strengthen the spleen and nourish the stomach.
Recommend pumpkin and yam balls. First, cut pumpkin and yam into small pieces, steam in a steamer for 15 minutes, cool and mash; Add a little milk, stir well, put on disposable gloves, dip in cold water slightly, beat the stirred pumpkin yam mud into a ball, then pour jam or condensed milk, or you can eat it directly.
You can also stir-fry yam with pumpkin. Peel and slice pumpkin yam; Heat the wok with oil, add pumpkin and yam, stir fry, season and sprinkle with chopped green onion. In fact, fried pumpkin has another advantage, that is, it can make the carotene in pumpkin better absorbed.