Iitapile ezimnandi vs iiYams: Yintoni umahluko?

Umxholo

• Zithini iitapile ezimnandi?
• Ulusu oluMnyama-luLusu, Iitapile eziMnyama ezi-Orenji
• Iiglasi zeTapile ezimnandi ezinombala wegolide
• Yintoni iiYam?
• Kutheni abantu bebabhidanisa?
• Zilungiselelwe kwaye zityiwe ngokwahlukileyo
• Umxholo wabo weZondlo uyahluka
• IziBonelelo zabo zezeMpilo ezinokubakho zahlukile
• Iziphumo ezibi
• Umgca osezantsi

Amagama athi "ibhatata emhlophe" kunye "ney yam" ahlala esetyenziswa ngokungafaniyo, ebangela ukudideka okukhulu.

Ngelixa zombini ziyimifuno ye-tuber engaphantsi komhlaba, ngokwenene yahlukile kakhulu.

Bahlala kwiintsapho ezahlukeneyo zezityalo kwaye banxulumene kuphela.

Ke kutheni konke ukudideka? Eli nqaku licacisa umahluko ophambili phakathi kweebhatata kunye neebhatata.

Zithini iitapile ezimnandi?

Iitapile, ezaziwa ngegama lezenzululwazi Ipomoea batatas, ziingcambu zemifuno enesitatshi.

Bacingelwa ukuba bavela kuMbindi okanye eMzantsi Merika, kodwa iNorth Carolina okwangoku yeyona mveliso inkulu ().

Ngokumangalisayo, iitapile zihambelana kuphela neetapile.

Njengezambane eliqhelekileyo, iingcambu ezibandayo zesityalo seetapile zityiwa njengemifuno. Amagqabi kunye namahlumela ngamanye amaxesha atyiwa njengemifuno.

Nangona kunjalo, iitapile zibonakala ngokufana kakhulu.

Zinde kwaye zithanjisiwe ngesikhumba esigudileyo esinokwahluka ngombala, ukusukela kumbala otyheli, orenji, obomvu, mdaka okanye mfusa ukuya kuthi xhaxhe. Kuxhomekeke kuhlobo, inyama ingahluka ukusuka kumhlophe ukuya kwiorenji ukuya emfusa.

Zimbini iintlobo eziphambili zeetapile:

Ulusu oluMnyama-luLusu, Iitapile eziMnyama ezi-Orenji

Xa uzithelekisa neebhatata ezimhlophe ezinesikhumba segolide, ezi zithambile kwaye zimnandi ngesikhumba esimnyama, esimdaka-khopha kunye nenyama e-orenji eqaqambileyo. Zivame ukuba ne-fluffy kwaye ifumile kwaye ifunyanwa rhoqo e-US.

Iiglasi zeTapile ezimnandi ezinombala wegolide

Le nguqulo yomelele ngesikhumba segolide kunye nenyama ekhanyayo etyheli. Ihlala ine-texture eyomileyo kwaye ingaphantsi kunencasa kuneebhatata ezinesikhumba esimnyama.

Nokuba luhlobo luni, iitapile zihlala zimnandi kwaye zilungile kuneetapile eziqhelekileyo.

Ziyimifuno enamandla kakhulu. Ubomi babo beshelfu obude bubavumela ukuba bathengiswe unyaka wonke. Ukuba zigcinwe ngokuchanekileyo kwindawo epholileyo neyomileyo, zingagcina ukuya kwiinyanga ezi-2-3.

Ungazithenga kuluhlu olubanzi lweefom ezahlukeneyo, amaxesha amaninzi ziphelele okanye ngamanye amaxesha zi-peeled, ziphekwe kwaye zithengiswe ezinkonkxeni okanye efriziwe.

Isishwankathelo: Ibhatata emhlophe yingcambu yemifuno efumileyo embindini okanye kuMzantsi Melika. Zimbini iintlobo eziphambili. Banobomi obude beshelufu kwaye bahlala bebumnandi kwaye banomsindo kuneetapile eziqhelekileyo.

Yintoni iiYam?

I-yam nayo ingumfuno wemifuno.

Igama labo lenzululwazi ngu IDioscorea, yaye zivela eAfrika naseAsia. Ngoku zifumaneka ngokufuthi kwiiCaribbean naseLatin America ngokunjalo. Zingaphaya kwama-600 iindidi zeemazi ezaziwayo, kwaye ama-95% azo asalinywa eAfrika.

Xa kuthelekiswa neebhatata, ii-yam zingakhula zibe nkulu kakhulu. Ubungakanani bunokwahluka ukusuka kwitapile encinci ukuya kuthi ga kwi-5 yeenyawo (1.5 yeemitha). Ungayichazanga eyokuba banokuba nobunzima obufikelela kwi-132 yeekhilogram (60 kgs) ().

I-yam ineempawu ezithile ezahlukileyo ezinceda ukwahlula kwiitapile, ubukhulu bazo kunye nolusu.

Zimile okwe-cylindrical ngombala omdaka, omdaka, ofana ne-bark ekunzima ukuyichuba, kodwa iyathamba emva kokufudumeza. Umbala wenyama uyahluka ukusuka emhlophe okanye emthubi ukuya emfusa okanye epinki kwii-yam ezivuthiweyo.

I-yam inencasa eyahlukileyo, nayo. Xa kuthelekiswa neebhatata, ii-yam aziswiti kangako kwaye zinestatshi kwaye zomile.

Baye bathande ukuba nobomi obushelfini obulungileyo. Nangona kunjalo, iintlobo ezithile zigcina ngcono kunezinye.

E-US, ii-yam zokwenyani kunokuba nzima ukuzifumana. Bangeniswa ngaphakathi kwaye kunqabile ukuba bafumane kwiivenkile zokutya zalapha. Amathuba akho amahle okubafumana bakwiivenkile zokutya zamazwe aphesheya okanye zobuhlanga.

Isishwankathelo: Iinyama zokwenyani sisifo sesilimo esidliwayo esivela eAfrika nase Asia. Kukho iindidi ezingaphezu kwama-600, ezohluka ngokobukhulu. Zi-starchier kwaye zomile kuneebhatata kwaye kunqabile ukuba zifumaneke kwiivenkile zokutya zalapha.

Kutheni abantu bebabhidanisa?

Ukudideka okuninzi kungqonge imigaqo yeebhatata kunye neebhatata.

Omabini la magama asetyenziswa ngokungafaniyo kwaye ahlala ebhalwa gwenxa kwiivenkile ezinkulu.

Nangona kunjalo, bahluke ngokupheleleyo kwimifuno.

Izizathu ezimbalwa zinokuchaza ukuba kwenzeke njani lo mxube.

Amakhoboka ase-Afrika awayeze e-US abiza ibhatata yendawo "nyami," eguqulela ku "yam" ngesiNgesi. Oku kungenxa yokuba kubakhumbuza ii-yam eziyinyani, ukutya okondlayo abakwaziyo e-Afrika.

Ukongeza, udaka lweebhatata ezimnyama ezinesikhumba esimnyama, zaziswa e-US kuphela kumashumi eminyaka eyadlulayo. Ukuze bahlukane neebhatata ezinesikhumba esiqaqambileyo, abavelisi bazibiza ngokuba zii “yam.”

Igama elithi “yam” ngoku lelona gama lentengiso labalimi ukuze bahlule phakathi kweentlobo ezimbini zebhatata.

Uninzi lwemifuno ephawulwe njenge “yam” kwiivenkile ezinkulu zase-US eneneni ziludidi lweebhatata.

Isishwankathelo: Ukudideka phakathi kweebhatata kunye nee-yam kwavela xa abavelisi base-US baqala ukusebenzisa igama lase-Afrika elithi "nyami," eliguqulela kwi "yam," ukwahlula phakathi kweentlobo ngeentlobo zebhatata.

Zilungiselelwe kwaye zityiwe ngokwahlukileyo

Zombini iitapile kunye neebhatata zixhamla kakhulu. Zingalungiswa ngokubilisa, ukubila, ukosa okanye ngokuqhotsa.

Iibhatata zifumaneka ngokufuthi kwiivenkile ezinkulu zase-US, njengoko ubuya kulindela, isetyenziswa kuluhlu olubanzi lwezitya zesintu zaseNtshona, zombini ezimnandi nezinencasa.

Idla kakhulu ukubhakwa, ukucocwa okanye ukugcotywa. Idla ngokusetyenziswa ukwenza iitapile zebhatata, enye indlela yokubhaka okanye iitapile ezicujiweyo. Inokucocwa kwakhona kwaye isetyenziswe kwiisuphu nakwiidizethi.

Njengokutya kwitafile yokuBonga, ihlala ikhonzwa njenge-potato casserole ene-marshmallows okanye iswekile okanye yenziwe ipayi yamazambane.

Kwelinye icala, ii-yam eziyinyani azifane zifumaneke kwiivenkile ezinkulu zaseNtshona. Nangona kunjalo, kukutya okuyintloko kwamanye amazwe, ngakumbi lawo aseAfrika.

Ubomi babo beshelfu obude bubavumela ukuba babe ngumthombo wokutya ozinzileyo ngexesha lokuvuna okungalunganga ().

EAfrika, zihlala zibilisiwe, zosiwe okanye zosiwe. Ii-yams ezimfusa zixhaphake kakhulu eJapan, eIndonesia, eVietnam nasePhilippines kwaye zihlala zisetyenziswa kwiidyuli.

Iiam zingathengwa kwiifom ezininzi, kubandakanya iphelele, umgubo okanye umgubo kunye nesongezelelo.

Umgubo weYam uyafumaneka eNtshona kwivenkile ezithengisa ukutya egxile kwimveliso zaseAfrika. Ingasetyenziselwa ukwenza intlama enikezelwa njengecala kunye ne-stews okanye i-casseroles. Ingasetyenziswa ngokufanayo kwiitapile ezicujiweyo kwangoko.

Umgubo we-yam yasendle unokufumaneka kukutya okusempilweni kunye nevenkile ezongezekileyo phantsi kwamagama ahlukeneyo. Oku kubandakanya i-yam yasendle yaseMexico, ingcambu ye-colic okanye i-yam yam.

Isishwankathelo: Zombini iitapile kunye ne-yam ziyabiliswa, zosiwe okanye ziqhotswe. Iitapile zisetyenziselwa ukwenza iifries, iipayi, isuphu kunye ne casseroles. Iifama zifumaneka kakhulu eNtshona njengempuphu okanye isongezelelo sempilo.

Umxholo wabo weZondlo uyahluka

Itapile eluhlaza iqulethe amanzi (77%), iikhabhohayidrethi (20.1%), iproteni (1.6%), ifayibha (3%) kwaye phantse akukho mafutha (4).

Xa kuthelekiswa, i-yam eluhlaza inamanzi (70%), ii-carbohydrate (24%), iprotein (1.5%), ifayibha (4%) kwaye phantse ayinamafutha (5).

I-ounce eyi-3.5 (i-100-gram) yokuhambisa ibhatata ebisiweyo kunye nesikhumba sayo (4):

• Iikhalori: 90
• IiCarbohydrate: 20.7 iigrem
• Ifayibha yokutya: 3.3 iigrem
• Amafutha: 0.2 iigrem
• Iprotheni: 2 iigrem
• Vitamin A: 384% yeDV
• Vitamin C: Iipesenti ezingama-33 zeDV
• Vitamin B1 (Thiamine): 7% yeDV
• Vitamin B2 (RiboflavinI-6% yeDV
• Vitamin B3 (Niacin): 7% DV
• Vitamin B5 (Pantothenic acid): 9% DV
• Vitamin B6 (Pyridoxine): I-14% yeDV
• Intsimbi: 4% DV
• Magnesium: 7% DV
• Iphosphorus: I-5% yeDV
• Potassium: I-14% yeDV
• Ibhrasi: 8% DV
• Imanganizi: I-25% yeDV

I-ounce ye-3.5 (i-100-gram) yokuhambisa i-yam ebilisiweyo okanye ebhaka iqulethe (5):

• Iikhalori: 116
• IiCarbohydrate: 27.5 amagremu
• Ifayibha yokutya: 3.9 iigram
• Amafutha: 0.1 iigrem
• Iiproteni: 1.5 iigrem
• Vitamin A: 2% yeDV
• Vitamin C: 20% yeDV
• Vitamin B1 (Thiamine): I-6% yeDV
• Vitamin B2 (Riboflavin): 2% DV
• Vitamin B3 (Niacin): 3% DV
• Vitamin B5 (Pantothenic acid): 3% DV
• Vitamin B6 (Pyridoxine): I-11% yeDV
• Intsimbi: 3% DV
• Magnesium: I-5% yeDV
• Iphosphorus: 5% yeDV
• Potassium: I-19% yeDV
• Ibhrasi: I-8% yeDV
• Imanganizi: I-19% yeDV

Iitapile eziswiti zihlala zineekhalori ezimbalwa xa ukhonza kunee-yam. Ziqulathe isuntswana levithamini C nangaphezulu kokuphindwe kathathu inani le-beta-carotene, eguqula ibe ngu-vitamin A emzimbeni.

Ngapha koko, i-3.5-ounce enye (100-gram) yokuhambisa ibhatata izakukubonelela phantse lonke ixabiso lemihla ngemihla elicetyiswayo ngevithamini A, ebalulekileyo kumbono oqhelekileyo nakwinkqubo yomzimba yokuzikhusela (4).

Kwelinye icala, ii-yam eziluhlaza zityebile kancinci kwi-potassium kunye ne-manganese. Ezi zinongo zibalulekile kwimpilo elungileyo yethambo, ukusebenza kakuhle kwentliziyo, ukukhula kunye nokucolwa komzimba (,).

Zombini iitapile kunye ne-yam inexabiso elifanelekileyo lezinye i-micronutrients, ezinjengeivithamini ze-B, ezibalulekileyo kwimisebenzi emininzi yomzimba, kubandakanya ukuvelisa amandla kunye nokwenza iDNA.

Kubalulekile ukuba uqwalasele isalathiso se-glycemic index (GI) nganye. I-GI yokutya inika umbono wokuba icothisa okanye ngokukhawuleza ifuthe njani kumanqanaba eswekile yegazi.

I-GI ilinganiswa kwisikali se-0-100. Ukutya kune-GI esezantsi ukuba kubangela ukuba iswekile yegazi inyuke kancinci, ngelixa ukutya okuphezulu kwe-GI kubangela ukuba iswekile yegazi inyuke ngokukhawuleza.

Ukupheka kunye neendlela zokulungiselela kunokubangela ukuba i-GI yokutya yahluke. Umzekelo, iitapile zine-GI ephakathi ukuya phezulu, eyahluka ukusuka ku-44-96, ngelixa i-yam ine-GI esezantsi ukuya phezulu, ukusukela kuma-35-77 (8).

Ukubilisa, endaweni yokubhaka, ukujija okanye ukosa, kunxulunyaniswe ne-GI esezantsi ().

Isishwankathelo: Iibhatata zisezantsi kwiikhalori kwaye ziphezulu kwi-beta-carotene kunye nevithamini C kunee-yam. I-yam ine potassium ethe kratya kunye nemanganizi. Zombini zinezixa ezifanelekileyo zeevithamini ze-B.

IziBonelelo zabo zezeMpilo ezinokubakho zahlukile

Iitapile ezimnandi zingumthombo omkhulu we-beta-carotene, ekwaziyo ukwandisa amanqanaba e-vitamin A yakho. Oku kunokuba kubaluleke kakhulu kumazwe asakhasayo apho i-vitamin A ixhaphakileyo ().

Iitapile zityebile kwii-antioxidants, ngakumbi i-carotenoids, ekucingelwa ukuba iyanceda ukukhusela isifo sentliziyo kunye nokunciphisa umngcipheko womhlaza (,).

Iindidi ezithile zebhatata, ingakumbi iintlobo ezimfusa, kucingelwa ukuba zezona ziphezulu kwii-antioxidants - ziphezulu kakhulu kunezinye iziqhamo kunye nemifuno (13).

Kwakhona, olunye uphononongo lubonisa ukuba iintlobo ezithile zebhatata zinokunceda ukuphucula ukulawulwa kweswekile yegazi kunye nokunciphisa i-cholesterol "embi" ye-LDL kubantu abanesifo seswekile sesi-2 (,,).

Okwangoku, izibonelelo zezempilo ze-yam azifundiswanga ngokubanzi.

Kukho ubungqina obulinganiselweyo bokuthi ukukhutshwa kwe-yam kunokuba sisixhobo esiluncedo kwezinye zeempawu ezingathandekiyo zokuyeka ukuya exesheni.

Olunye uphononongo olwenziwe kwabasetyhini abangama-22 emva kokuyeka ukuya exesheni bafumanisa ukuba ukutya kakhulu ii-yam ngaphezulu kweentsuku ezingama-30 kuphuculwe amanqanaba ehomoni, kunciphisa i-cholesterol ye-LDL kunye namanqanaba e-antioxidant ().

Kubalulekile ukuba ukhumbule ukuba esi yayisisifundo esincinci, kwaye ubungqina obungakumbi buyafuneka ukuqinisekisa ezi zibonelelo zezempilo.

Isishwankathelo: Umxholo ophezulu we-antioxidant weebhatata unokukhusela kwizifo, kunye nokuphucula iswekile yegazi kunye nokunciphisa i-cholesterol "embi" ye-LDL. I-yam inokunceda ukukhulula iimpawu zokuyeka ukuya exesheni.

Iziphumo ezibi

Nangona iitapile kunye neebhatata zithathwa njengokutya okusempilweni nokukhuselekileyo ukuze kudliwe ngabantu abaninzi, kunokuba bubulumko ukulandela amanyathelo okhuseleko.

Umzekelo, iitapile zinamazinga aphezulu oxalates. Ezi zizinto ezenzeka ngokwendalo zihlala zingenabungozi. Nangona kunjalo, xa ziqokelelana emzimbeni, zinokubangela iingxaki kubantu abasemngciphekweni wamatye ezintso ().

Amanyathelo okhuseleko kufuneka athathwe xa kulungiswa i-yam.

Ngelixa iitapile zinokutyiwa zikrwada ngokukhuselekileyo, iintlobo ezithile zeemazi zikhuselekile ukuba zingatyiwa xa ziphekiwe.

Iiproteni zezityalo ezenzeka ngokwendalo ezifumaneka kwiimazi zinokuba yityhefu kwaye zibangele ukugula xa zisetyenziswe ziluhlaza. Ukuxobuka nokupheka i-yam ngokuqinisekileyo kuya kususa naziphi na izinto eziyingozi ().

Isishwankathelo: Iitapile eziswiti ziqulathe ii-oxalates ezinokunyusa umngcipheko wamatye ezintso. Iiyam kufuneka ziphekwe ngocoselelo ukususa izinto ezinobungozi ngokwendalo.

Umgca osezantsi

Iitapile kunye neebhatata zahluke ngokupheleleyo kwimifuno.

Nangona kunjalo, zombini zinezondlo, zinencasa kwaye zininzi ezongezwayo ekudleni.

Iibhatata zithanda ukufumaneka ngokulula kwaye zinesondlo ngaphezu kwee yam - nangona zimbalwa. Ukuba ukhetha ubumnandi, ifluffier kunye nokuhombisa, khetha iitapile.

I-yam ine-starchier, eyomileyo ukuthungwa kodwa kunokuba nzima ukuyifumana.

Ngokuqinisekileyo ngekhe uhambe gwenxa nokuba.