Izibonelelo ezi-7 zePurple Yam (Ube), kwaye yahluke njani kuTaro

Umxholo

• 1. Isondlo kakhulu
• 2. Sisityebi kwii-antioxidants
• 3. Ngamana unokunceda ukulawula iswekile yegazi
• 4. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi
• 5. Ngamana zinokuphucula iimpawu zesifuba
• 6. Ukukhuthaza impilo yamathumbu
• 7. Ubhetyebhetye kakhulu
• I-yam ebomvu kunye neengcambu ze-taro
• Umgca wezantsi

IDioscorea alata Uhlobo lwe-yam oluqhelekileyo lubizwa ngokuba yi-purple yam, ube, i-violet yam, okanye i-yam yam.

Le mifuno ingcambu yemifuno ivela eMzantsi-mpuma weAsia kwaye ihlala ididekile nengcambu ye-taro. Isisitya semveli kwiiPhilippines, ngoku siyalinywa kwaye siyonwatyiswa kwihlabathi liphela.

Iibhokhwe ezimfusa zinezikhumba ezimdaka-ngwevu nenyama emfusa, kwaye uburhabaxa bazo buthambha okwezambane xa ziphekiwe.

Banencasa eswiti, ene nutty kwaye zisetyenziswa kwizitya ezahlukeneyo ezisuka kwilewithi ukuya kwincasa.

Ngaphezu koko, zilayishwe ngeevithamini, iiminerali, kunye nee-antioxidants, zonke ezinokunceda impilo yakho.

Nazi izibonelelo ezi-7 ezimangalisayo zempilo ye-yam ebomvu.

1. Isondlo kakhulu

I-yam ebomvu (ube) yingcambu yemifuno enomthombo omkhulu we-carbs, i-potassium kunye ne-vitamin C.

Ikomityi enye (100 grams) yokupheka ube ubonelela ngezi zinto zilandelayo ():

• Iikhalori: 140
• IiCarbs: Iigrama ezingama-27
• Iprotheni: 1 gram
• Amafutha: 0.1 iigrem
• Ifayibha: 4 iigrem
• Isodium: I-0.83% yeXabiso lemihla ngemihla (DV)
• Potassium: I-13.5% ye-DV
• Ikhalsiyam: 2% ye-DV
• Intsimbi: I-4% ye-DV
• Vitamin C: I-40% ye-DV
• Vitamin A: I-4% ye-DV

Ukongeza, zizityebi kwizithako ezinamandla zezityalo kunye ne-antioxidants, kubandakanya i-anthocyanins, ebanika umbala wabo odlamkileyo.

Izifundo zibonise ukuba ii-anthocyanins zinokunceda ukunciphisa uxinzelelo lwegazi kunye nokudumba kwaye zikhusele umhlaza kunye nohlobo lwe-2 yeswekile (, 3,)

Ngaphezulu, i-yam ibomvu ine-vithamini C, enceda ukugcina iiseli zakho zisempilweni, ikhuthaza ukufunxeka kwentsimbi, kwaye ikhusela iDNA yakho ekonakaleni (5).

Isishwankathelo I-yams ebomvu yimifuno enesitatshi esityebileyo kwi-carbs, i-potassium, i-vitamin C, kunye ne-phytonutrients, zonke ezo zinto zibalulekile ekugcineni impilo esempilweni.

2. Sisityebi kwii-antioxidants

Ii-yams ezimnyama zizityebi kwi-antioxidants, kubandakanya i-anthocyanins kunye nevithamini C.

Antioxidants zinceda ukukhusela iiseli zakho kumonakalo obangelwe ziimolekyuli eziyingozi ezibizwa ngokuba ziiradical radicals ().

Umonakalo omkhulu wasimahla unxulunyaniswe neemeko ezininzi ezingapheliyo, ezinje ngomhlaza, isifo sentliziyo, isifo seswekile, kunye nokuphazamiseka kwemithambo-luvo ().

I-yams ebomvu ngumthombo omkhulu we-vitamin C, esebenza njenge-antioxidant enamandla emzimbeni wakho.

Ngapha koko, uphononongo lubonakalisile ukuba ukusebenzisa ivithamin C engaphezulu kunokunyusa amanqanaba akho e-antioxidant ukuya kuthi ga kwiipesenti ezingama-35, ukukhusela kumonakalo weseli we-oxidative (,,).

Ii-anthocyanins kwiimfusa ezibomvu zikwaluhlobo lwe-polyphenol antioxidant.

Ukutya rhoqo iziqhamo ezine-polyphenol kunye nemifuno kudityaniswe nemingcipheko esezantsi yeentlobo ezininzi zomhlaza (,,).

Uphando oluthembisayo lubonisa ukuba ii-anthocyanins ezimbini kwii-yams ezimfusa- i-cyanidin kunye ne-peonidin-zinokunciphisa ukukhula kweentlobo ezithile zomhlaza, kubandakanya:

• Umhlaza wamathumbu. Olunye uphononongo lubonise ukwehla nge-45% yamathumba kwizilwanyana eziphathwe nge-cyanidin yokutya, ngelixa olunye uvavanyo lwetyhubhu yovavanyo lufumanise ukuba lucutha ukukhula kweeseli zomhlaza womntu (, 15).
• Umhlaza wemiphunga. Uvavanyo lwe-tube-test luqaphele ukuba i-peonidin iyacotha ukukhula kweeseli zomhlaza wemiphunga ().
• Umhlaza wedlala lobudoda. Olunye uphononongo lwetyhubhu yovavanyo luqaphele ukuba i-cyanidin yehlise inani leeseli zomhlaza webala lomntu ().

Oko kwathiwa, ezi zifundo zisebenzise inani eligxile kwi-cyanidin kunye ne-peonidin. Ke, akunakulindeleka ukuba uvune izibonelelo ezifanayo ngokutya iiam zamfusa.

Isishwankathelo I-yams e-Purple ngumthombo omkhulu we-anthocyanins kunye ne-vitamin C, zombini i-antioxidants enamandla. Ziye zaboniswa ukuba zikhusela ngokuchasene nomonakalo weseli kunye nomhlaza.

3. Ngamana unokunceda ukulawula iswekile yegazi

I-flavonoids kwimibala emfusa ibonakalisiwe ukunceda ukuthoba iswekile yegazi kwabo bane-2 yeswekile.

Ukutyeba kakhulu kunye nokudumba okubangelwa luxinzelelo lwe-oxidative kunyusa umngcipheko wokunganyangeki kwe-insulin, ulawulo lweswekile egazini, kunye nohlobo 2 lweswekile ().

Ukuxhathisa kwe-insulin kuxa iiseli zakho zingaphenduli ngokufanelekileyo kwihomoni ye-insulin, enoxanduva lokugcina ulawulo lweswekile yegazi.

Olunye uvavanyo lwetyhubhu yovavanyo luqaphele ukuba i-flavonoid etyebileyo ye-yam yamacwecwe anciphise uxinzelelo lwe-oxidative kunye nokumelana ne-insulin ngokukhusela iiseli ezivelisa i-insulin kwipancreas (19).

Ukongeza, uphononongo olwenziwe kwiigundane ezingama-20 zafumanisa ukuba ukubalawula ngexabiso eliphakamileyo le-yam emfusa kunciphisa umdla wokutya, kukhuthaza ukwehla kobunzima, kunye nokuphucula ulawulo lweswekile egazini (20).

Okokugqibela, olunye uphononongo luxele ukuba isongezo se-yam emfusa sinciphise izinga lokufakwa kweswekile yegazi kwiigundane ezinamanqanaba aphakamileyo, okukhokelela kuphuculo lolawulo lweswekile yegazi (21).

Oku kunokwenzeka ngenxa yenxalenye yesalathiso se-glycemic yam ye-yams emfusa (GI). I-GI, ukusuka ku-0-100, ngumlinganiso wokuba iswekile ikhawuleze kangakanani ukungeniswa kwigazi lakho.

Ii-yams ezimfusa zine-GI engama-24, nto leyo ethetha ukuba ii-carbs zihlulwe zaziishukela kancinci, zikhokelela ekukhululweni okuzinzileyo kwamandla endaweni yeswekile yegazi (22).

Isishwankathelo I-flavonoids kwiimitha ezimfusa inokunceda ukukhuthaza ulawulo lweswekile egazini kubantu abanesifo seswekile sesi-2. Kwakhona iimazi ezimfusa zinesalathiso esisezantsi se-glycemic, ezinokukunceda ukuthintela i-spikes yegazi eswekile.

4. Ngamana unokunceda ukunciphisa uxinzelelo lwegazi

Uxinzelelo oluphezulu lwegazi yeyona nto iphambili emngciphekweni wokuhlaselwa sisifo sentliziyo kunye nemivumbo (23,).

Ii-yams ezimfusa zinokuba nefuthe lokwehlisa uxinzelelo lwegazi. Abaphandi bakholelwa ukuba oku kunokwenzeka ngenxa yomxholo wabo we-antioxidant (25).

Uphononongo lweetyhubhu zovavanyo lufumanise ukuba ii-yam ezibomvu zinee-antioxidants ezinokunceda ukunciphisa uxinzelelo lwegazi ngendlela efanayo naleyo yoxinzelelo lwegazi oluqhelekileyo lokunciphisa amayeza abizwa ngokuba yi-angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26).

Olunye uphononongo lwetyhubhu yovavanyo lubonise ukuba ii-antioxidants kwiimfusa ezibomvu zinokuthintela ukuguqulwa kwe-angiotensin 1 ukuya kwi-angiotensin 2, ikhompawundi ejongene noxinzelelo lwegazi oluphezulu (26).

Ngelixa ezi ziphumo zithembisa, zafunyanwa elebhu. Uphando olungakumbi lomntu luyafuneka ngaphambi kokugqiba ukuba ukutya ii-yam ezibomvu kungalithoba uxinzelelo lwegazi.

Isishwankathelo Uphando lweLebhu lubonakalise ukonyusa uxinzelelo lwegazi-lwempembelelo ye-antioxidant etyebileyo ye-yam. Okwangoku, kufuneka kwenziwe izifundo ezingakumbi zabantu.

5. Ngamana zinokuphucula iimpawu zesifuba

Isifo sombefu sisifo esinganyangekiyo sokudumba kwomoya.

Uphando lubonisa ukuba ukutya kakhulu ii-antioxidants ezinjengeevithamini A kunye no-C zinxulunyaniswa nomngcipheko we-asthma (,).

Olunye uphononongo lwezifundo ezingama-40 lufumanise ukuba ukubakho kwesifo sombefu kubantu abadala kunxulunyaniswa nokutya okunevithamini A ephantsi. Ngapha koko, abo bane-asthma babedibana kuphela malunga ne-50% yokutya okucetyiswayo kwemihla ngemihla kwe-vitamin A, kwi-avareji (29).

Ukongeza, izehlo zesifo sombefu zonyuke nge-12% kwabo babenokutya okuncinci kwe-vitamin C yokutya.

Ii-yams ezimfusa ngumthombo olungileyo wee-antioxidants kunye neevithamini A kunye no-C, ekunceda ufikelele kwinqanaba lokutya kwakho lemihla ngemihla kwezi vithamini.

Isishwankathelo I-Antioxidants efana neevithamini A kunye no-C kwiimfusa ezimnyama zinokunceda ukunciphisa umngcipheko kunye neempawu zesifuba.

6. Ukukhuthaza impilo yamathumbu

I-yams ebomvu inokukunceda ukuphucula impilo yakho yamathumbu.

Zizele zii-carbs ezintsonkothileyo kunye nomthombo olungileyo wesitatshi esinganyangekiyo, uhlobo lwe-carb enganyangekiyo ukwetyisa.

Olunye uphononongo lwetyhubhu yovavanyo lubonise ukuba isitatshi esinganyangekiyo kwii-yam ezimfusa lenyuse inani le IBifidobacteria, Uhlobo lwe-bacterial gut eluncedo, kwimeko yokulinganisa enkulu yamathumbu ().

Ezi bhaktheriya zidlala indima ebalulekileyo kwimpilo yakho yesisu, ekuncedeni ukonakala kweecarbs kunye nefayibha ().

Banokukunceda ukunciphisa umngcipheko weemeko ezithile, ezinje ngomhlaza obomvu, isifo sokuqaqanjelwa kwamathumbu (IBD), kunye nesifo sengqondo sesibindi (IBS). Bavelisa ii-acid ezinempilo kunye neevithamini B (,,,).

Ngaphaya koko, olunye uphononongo lweempuku lufumanise ukuba ii-yams ezimfusa zineziphumo ezichasene nokudumba kunye nokuhla kweempawu zesifo (colitis)

Nangona kunjalo, uphando oluthe kratya luyafuneka ukuze wazi ukuba ukutya ii-yam ezipepileyo kunefuthe lokuchasana nabantu abane-colitis.

Isishwankathelo Isitatshi esinganyangekiyo kwii-yam sinceda ukwandisa ukukhula kwe IBifidobacteria, Eziyibacteria esempilweni edlala indima ebalulekileyo ekugcineni impilo yakho esiswini.

7. Ubhetyebhetye kakhulu

Iiyam ezimfusa zinoluhlu olubanzi lwezinto ezisetyenziswayo ekuphekeni.

Ezi zinambuzane zinokubiliswa, zicocwe, zifakwe okanye zibhakwe. Zisoloko zisetyenziswa kwizitya ezahlukeneyo endaweni yeminye imifuno yesitatshi, kubandakanya:

• isityu
• isuphu
• uqhushe-fries

KwiiPhilippines, ii-yam zamfusa zenziwa umgubo osetyenziswa kwiidyuli ezininzi.

Ngapha koko, i-ube inokuqhubekeka ibe ngumgubo onokusetyenziselwa ukwenza ukutya okunemibala eqaqambileyo, kubandakanya irayisi, iilekese, iikeyiki, iidizethi kunye nejem.

Isishwankathelo I-yam ebomvu ingaguqulelwa kwiindidi ezahlukeneyo, nto leyo eyenza ukuba ibe yenye yezona mifuno zixhaphakileyo emhlabeni.

I-yam ebomvu kunye neengcambu ze-taro

Ingcambu yetaro (IColocasia esculenta) yingcambu yemifuno yemazantsi mpuma eAsia.

Idla ngokubizwa ngokuba yitapile yetropiki, iyahluka ngombala ukusuka kumhlophe ukuya kwingwevu ukuya kwi-lavender kwaye inencasa emnandi kancinci.

I-yams e-purple kunye nengcambu ye-taro ijongeka ifana, kungoko ukudideka phakathi kwezi zimbini. Nangona kunjalo, xa zihluthwe ulusu lwazo, zinemibala eyahlukileyo.

I-Taro ikhuliswa kwisityalo se-taro eshushu kwaye ayikho enye yeentlobo ze-yam ezingama-600.

Isishwankathelo Ingcambu yeTaro ikhula isuka kwisityalo se-taro, kwaye ngokungafaniyo ne-yam ebomvu, ayizizo iintlobo ze-yam.

Umgca wezantsi

I-yams ebomvu yimifuno yesitatshi esine sondlo.

Ii-antioxidants zazo ezinamandla zinokunceda ukunciphisa uxinzelelo lwegazi kunye namanqanaba eswekile yegazi.

Ziyamnandi kwaye zinemibala eyahlukeneyo enombala odlamkileyo, ezenza zibe sisithako esinomdla esinokusetyenziswa kwizitya ezahlukeneyo ezinencasa nezinencasa.