Iitapile zeyacon: yintoni, izibonelelo kunye nendlela yokutya

Umxholo

• Izibonelelo eziphambili
• Ukwakhiwa kwesondlo kweetapile zeyacon
• Ungayisebenzisa njani
• Iiresiphi zeYacon
• 1. Isaladi enxibe iyogathi
• 2. Iichips
• 3. Iminqathe, ijinja kunye ne-yacon smoothie
• Iziphumo ebezingalindelekanga ezinokwenzeka kunye nokhathalelo

Iitapile zeyacon sisifo sokubhabha okwangoku esigqalwa njengokutya okusebenzayo, njengoko isityebi kwimicu enyibilikayo enefuthe le-prebiotic kwaye inesenzo se-antioxidant. Ngesi sizathu, lukhetho oluhle kakhulu kubantu abanesifo seswekile okanye kubantu abanqwenela ukunciphisa umzimba, kuba kuyanceda ukunciphisa ukutya kunye nokulawula iswekile yegazi, ukubambela iitapile eziqhelekileyo.

Esi tuber segama lenzululwazi Incincianthus sonchifolius, Ijongeka ngathi yitapile okanye ibhatata, kwaye inencasa eswiti kunye nesiqhamo, enokuthengwa kwezinye iivenkile ezinkulu.

Izibonelelo eziphambili

Iitapile ze-yacon sishubhu esityebileyo kwii-fructans, ikakhulu inulin kunye ne-fructooligosaccharides (FOS), eziyimixube ekwaziyo ukumelana neencindi zesisu, idlula kwindlela yokugaya ngaphandle kokudityaniswa, inikezela ngeekhalori ezimbalwa kunye nokwenza imisebenzi efana neentsinga zokutya, ithathwa njenge ukutya kweprobiotic.

Ngenxa yezi zizathu, kubandakanya le tuber ekutyeni inokunika izibonelelo zempilo ezininzi, ezinje:

• Ukulawula iswekile yegazi, kuba i-FOS ikhuthaza ukufakwa kweglucose kwizicwili zomzimba kunye nokuphucula uvakalelo lwe-insulin esibindini, ukongeza ukwanda kwe-insulin kwi-pancreas, ukunceda ukunciphisa iswekile yegazi;
• Iyanciphisa i-cholesterol kunye ne-triglycerides, ngenxa yobukho be-FOS, enegalelo ekulawuleni imetabolism yamafutha emzimbeni kunye nokunciphisa ukuhlanganiswa kwe-triglycerides esibindini;
• Ukuthanda ukunciphisa umzimba, kuba imicu enyibilikayo inyusa ukuziva satiety, ukongeza ekubeni neekhalori ezimbalwa;
• Ilawula amathumbu, ngenxa yokuba iifayibha ezifikelela kwikholoni zivundiswa yi-bifidobacteria, ikhetha ukuhamba kwamathumbu, ukupheliswa kweentsholongwane ze-pathogenic kunye nokulingana kweentyatyambo zamathumbu;
• Inceda ukugcina ubunzima bamathambo, kuba i-FOS, xa ifikelela kwikholoni kunye nokukhuthaza i-bifidobacteria, ikhuthaza ukufunxwa kwezinye izimbiwa, ezinje ngecalcium, iphosphorus, zinc kunye nemagnesium.

Ukongeza, iitapile ze-yacon zikwacebile kwi-caffeic acid, into ene-phenolic ene-antioxidant kunye ne-anti-inflammatory kwaye ke, inokuthintela iintlobo ezithile zomhlaza, njengomhlaza wekolon, umzekelo. Ukongeza, inokuphucula amajoni omzimba kunye nokulawula uxinzelelo lwegazi.

Ukwakhiwa kwesondlo kweetapile zeyacon

Kule theyibhile ilandelayo, ungabona ixabiso lesondlo kwiigram ezili-100 zeYacon:

Kubalulekile ukukhankanya ukuba ukufumana zonke izibonelelo ezichazwe apha ngasentla, iitapile zeyacon kufuneka zibandakanywe kukutya okusempilweni kunye nokulinganisela.

Ungayisebenzisa njani

Iitapile ze-Yacon zinokutyiwa kwiisaladi eziluhlaza okanye eziphekiweyo, njenge dessert okanye isidlo. Ukuyisebenzisa iluhlaza, kufuneka ususe ixolo. Ukongeza, le tuber inokuthengwa ngohlobo lomgubo, onokusetyenziselwa ukwenza isonka, iikeyiki kunye neicookies, umzekelo.

Isicatshulwa seengcambu ze-yacon sinokufunyanwa kwiifomsile, nangona kunjalo, idosi ekhuselekileyo yokusetyenziswa ayikagqitywa, kwaye kubalulekile ukubonisana nogqirha okanye isondlo ngaphambi kokuyisebenzisa.

Iiresiphi zeYacon

Zininzi iindlela zokulungiselela iitapile zeyacon:

1. Isaladi enxibe iyogathi

Izithako

Kwisaladi:

• Iikomityi ezi-2 ze-yacon zinqunqwe zazityhubhu;
• 1 indebe yomnqathe ophekiweyo kwaye uthathe iityhubhu;
• Isiqingatha sekomityi ye-anyanisi eqoshiwe;
• Isiqingatha sendebe yee-ertyisi.

Isosi:

• I-coriander encinci;
• 1 indebe yeyogathi engenanto;
• Ii-clove zegalikhi ezi-2;
• Iipunipoli ezi-2 zejusi yelamuni;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Ukulungiselela isaladi, xuba zonke izinto ezikwisikhongozeli nakwisinxibo, xuba zonke izithako uxube nesaladi ngobunono.

2. Iichips

Izithako

• 1 i-yacon ephakathi;
• 1 ithisipuni yepaprika;
• 1 itispuni yetyuwa;
• 1 ityuwa encinci;
• 1 icephe yeoli yeoli.

Imowudi yokulungiselela

Susa ulusu kwiitapile zeyacon kwaye usike zibe ngamacetyana amancinci. Beka izilayi kwisikhongozeli kwaye ungeze ipaprika, ikumin, ityuwa kunye neoyile, uvuselele kakuhle kwaye uzilungiselele kwitreyi. Shiya ehovini ngo-175º kangangemizuzu engama-20 okanye kude kube yigolide kunye necrispy.

3. Iminqathe, ijinja kunye ne-yacon smoothie

Izithako

• 1 indebe yamanzi;
• 1 iorenji enkulu;
• 1 yomnqatha;
• 1 yacon eluhlaza kunye neeflethi;
• 1 isiqwenga sejinja;
• 1 indebe yeetyhubhu zomkhenkce.

Imowudi yokulungiselela

Betha zonke izithako, ubunzima kunye nokusela emva koko. Ezinye iziqhamo zinokusetyenziselwa ukungcamla.

Iziphumo ebezingalindelekanga ezinokwenzeka kunye nokhathalelo

Iitapile ze-yacon, kuba ityebile kwi-fructooligosaccharides, xa isetyenziswa kakhulu, inokubangela ukugaywa okungafunekiyo, igesi egqithisileyo, ukuphazamiseka kunye nentlungu esiswini. Le tuber isenokungabi yinto elungileyo kubantu abane-bowel syndrome kwaye, ke, kuyacetyiswa ukuba badle izixa ezincinci ukujonga inqanaba lokunyamezeleka okanye ukunqanda ukusetyenziswa kwale tuber.