This is all due to the fact that yam is rich in a phytohormone called diosgenin, which in the body is transformed into DHEA (a substance responsible for the formation of 50 hormones in the body). Diosgenin also helps to prevent premature aging of cells and increases the level of good cholesterol in the blood.
Rich in B vitamins and vitamins A and C, the tuber helps to reduce the risk of contracting diseases and infections. It also preserves the proper functioning of the memory.
Including, yam can relieve symptoms of depression, as its carbohydrates improve brain function during the production of serotonin, causing a feeling of well-being in those who added this tuber to their routine.
It has anti-inflammatory action, causing the body to eliminate excess fluids and toxins, preventing cell inflammation.
Its fibers are allied to those who are trying to control their weight. Because it has a low glycemic index, that is, its carbohydrates take longer to turn into sugar, the risk of gaining weight decreases.
For its positive effects to be felt, it is recommended to ingest a portion of the tuber three times a week., replacing a carbohydrate in the meal. For example, replacing bread for breakfast or rice for lunch with yam.
Food also has aesthetic benefits for the body. Its anti-inflammatory power prevents cellulite on the legs and buttocks. And, because it is rich in vitamin C, calcium, iron and magnesium, it helps fight wrinkles and expression lines on the face.
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Quick and delicious recipes with Yam
yam gnocchi
Ingredients:
– 1 kg of peeled yams;
- 5 tablespoons of wheat flour;
- 1 egg;
- 1 tablespoon of light margarine;
– Salt to taste;
Preparation:
Cook the yams in salted water until soft. Drain the water and pass the yam through a potato masher. Mix the flour, egg, margarine and salt. Work the dough until it is homogeneous. On a floured surface, make rolls, cut into small cylinders and cook in plenty of water with a little salt.
Yields: 6 servings / Calories per serving: 490
Yam souffle
Ingredients:
– 650g of yams without shell;
– ¼ cup of milk cream tea;
– 3 eggs (yolks and whites separated);
– 2 tablespoons of grated Parmesan cheese;
– Margarine and wheat flour to grease the mold;
- Salt and pepper to taste.
Preparation:
Cook the yams in salted water until soft. Drain the water and pass the yam through a potato masher. Add the cream, egg yolks and Parmesan cheese. Beat the egg whites and gently fold into the yam mixture. Season with salt and pepper. Place the mixture in a souffle mold properly greased with margarine and sprinkled with wheat flour. Bake in a preheated oven at 180°C for about 30 minutes.
Yields: 6 servings. / Calories per serving: 273
