Amazambane Amnandi vs AmaYams: Uyini Umehluko?

-Delile

• Ayini Amazambane Amnandi?
• Amazambane Amnandi Amnyama, Anombala Osawolintshi
• Amazambane Ama-Sweet-Skinned, Pale-Fleshed Sweet
• Yini amaYams?
• Kungani Abantu Babadida?
• Ziyalungiswa Zidliwe Ngokwehlukile
• Okuqukethwe kwabo kwe-Nutrient kuyahlukahluka
• Izinzuzo Zabo Ezingaba khona Zezempilo Zehlukile
• Imiphumela Emibi
• Okusemqoka

Amagama athi “ubhatata” nelithi “yam” avame ukusetshenziswa ngokungafani, abangele ukudideka okukhulu.

Ngenkathi zombili ziyimifino ye-tuber engaphansi komhlaba, empeleni ihluke kakhulu.

Bangabemindeni yezitshalo ezahlukahlukene futhi bahlobene kakhulu.

Manje kungani kunokudideka okungaka? Lo mbhalo uchaza umehluko ophambili phakathi kwamazambane nobisi.

Ayini Amazambane Amnandi?

Ubhatata, owaziwa ngegama lesayensi Ipomoea batatas, imifino enezitashi.

Kucatshangwa ukuthi zivela eMelika Ephakathi noma eseNingizimu, kepha iNorth Carolina njengamanje ingumkhiqizi omkhulu kunabo bonke ().

Ngokumangazayo, ubhatata ahlobene kuphela kude namazambane.

Njengezambane elijwayelekile, izimpande ezinesibindi zesitshalo samazambane ziyadliwa njengemifino. Amaqabunga awo namahlumela kwesinye isikhathi kuyadliwa njengemifino.

Kodwa-ke, ubhatata uyishubhu esibukeka sihluke kakhulu.

Zinde futhi zimenyezelwe ngesikhumba esibushelelezi esingahluka ngombala, esukela kophuzi, owolintshi, obomvu, onsundu noma onsomi kuya ko beige. Ngokuya ngohlobo, inyama ingahle isuke kokumhlophe kuye koyolintshi kuya koku nsomi.

Kunezinhlobo ezimbili eziyinhloko zamazambane:

Amazambane Amnandi Amnyama, Anombala Osawolintshi

Uma kuqhathaniswa namazambane anesikhumba esenziwe ngegolide, lawa athambile futhi amnandi ngesikhumba esimnyama, esansundu ngethusi nenyama e-orenji ekhanyayo. Zivame ukuba nolwelo futhi zibe manzi futhi zivame ukutholakala e-US.

Amazambane Ama-Sweet-Skinned, Pale-Fleshed Sweet

Le nguqulo iqinile ngesikhumba segolide nenyama ekhanyayo ephuzi. Kuvamise ukuba nokuthungwa okomile futhi kumnandi kakhulu kunamazambane anesikhumba esimnyama.

Kungakhathalekile ukuthi hlobo luni, amazambane amnandi kakhulu futhi amnandi kunamazambane ajwayelekile.

Ziyimifino enamandla kakhulu. Impilo yabo eshalofini ende ivumela ukuthi bathengiswe unyaka wonke. Uma igcinwe kahle endaweni epholile, eyomile, ingagcina izinyanga ezingama-2-3.

Ungazithenga ngezinhlobo ezahlukahlukene ezahlukahlukene, imvamisa ziphelele noma kwesinye isikhathi zihlutshiwe, ziphekwe futhi zithengiswe emathinini noma efriziwe.

Isifinyezo: Ubhatata yimpande yemifino enesitashi evela eMelika Ephakathi noma eningizimu. Kunezinhlobo ezimbili eziyinhloko. Zinempilo eshalofini ende futhi imvamisa zimnandi futhi ziyaxokozela kunamazambane ajwayelekile.

Yini amaYams?

I-Yams nayo iyimifino yesilimo.

Igama labo lesayensi ngu I-Dioscorea, futhi zivela e-Afrika nase-Asia. Manje zitholakala kakhulu eCaribbean naseLatin America futhi. Izinhlobo ezingaphezu kwamakhulu ayisithupha zama-yam ziyaziwa, kanti ezingama-95% zazo zisalinywa e-Afrika.

Uma kuqhathaniswa namazambane, ama-yam angakhula abe makhulu kakhulu. Usayizi ungahluka kusukela kowezambane elincane kuze kufike kumamitha ayi-1.5 (1.5 metres). Ingasaphathwa, zingaba nesisindo esifinyelela kumakhilogremu ayi-132 (60 kgs) ().

Ama-Yam anezici ezithile ezihlukile ezisiza ukuwahlukanisa namazambane, ikakhulu ubukhulu bawo nesikhumba.

Simile okweyindilinga ngesikhumba esinsundu, esimahhadla, esifana namagxolo okunzima ukusikhotha, kepha siyathamba ngemuva kokushisa. Umbala wenyama uyahluka kusuka kokumhlophe noma ophuzi kuya koku nsomi noma okubomvana kuma-yam avuthiwe.

Ama-yam anokunambitheka okuhlukile, futhi. Uma kuqhathaniswa namazambane, ama-yam awamnandi kangako futhi anesitashi futhi omile kakhulu.

Bavame nokuba nempilo enhle yeshalofu. Kodwa-ke, izinhlobo ezithile zigcina kangcono kunezinye.

E-US, ama-yam weqiniso angaba nzima ukuthola. Ziyangeniswa futhi azivamile ukutholakala ezitolo zokudla zendawo. Amathuba akho amahle okuwathola asezitolo zokudla zomhlaba wonke noma zobuhlanga.

Isifinyezo: Ama-yams weqiniso yisigaxa esidliwayo esivela e-Afrika nase-Asia. Kunezinhlobo ezingaphezu kuka-600, ezihlukahluka ngosayizi. Zinezinkanyezi futhi zomile kunamazambane futhi azivamile ukutholakala ezitolo zokudla zendawo.

Kungani Abantu Babadida?

Ukudideka okuningi kuzungeze amagama amazambane amazambane nama-yam.

Womabili la magama asetshenziswa ngokushintshana futhi kaningi abhalwe kabi ezitolo ezinkulu.

Noma kunjalo, ziyimifino ehluke ngokuphelele.

Izizathu ezimbalwa zingachaza ukuthi lokhu kuhlangana kwenzeke kanjani.

Izigqila zase-Afrika eza eMelika zabiza ubhatata wendawo ngokuthi “nyami,” okuhumusha ngokuthi “yam” ngesiNgisi. Lokhu kungenxa yokuthi kubakhumbuze iziga eziyiqiniso, okuyisisekelo sokudla abakwaziyo e-Afrika.

Ngaphezu kwalokho, izinhlobo ezahlukahlukene zobhatata ezinesikhumba esimnyama, ezi-orenji zaziswa kuphela e-US emashumini ambalwa eminyaka adlule. Ukuze bahlukaniswe nobhatata onesikhumba esikhanyayo, abakhiqizi bababiza ngokuthi “ama-yam.”

Igama elithi “yam” manje seligama lesimakethi labakhiqizi ukuze bahlukanise phakathi kwalezi zinhlobo ezimbili zamazambane.

Imifino eminingi ebhalwe “i-yam” ezitolo ezinkulu zase-US empeleni iyizinhlobonhlobo nje zamazambane.

Isifinyezo: Ukudideka phakathi kwamazambane nobaba kwavela lapho abakhiqizi baseMelika beqala ukusebenzisa igama lase-Afrika elithi “nyami,” elihumusha “yam,” ukuhlukanisa phakathi kwezinhlobonhlobo zamazambane.

Ziyalungiswa Zidliwe Ngokwehlukile

Kokubili ubhatata kanye nama-yam kuvumelana kakhulu. Zingalungiswa ngokubilisa, ukupheka, ukosa noma ukuthosa.

Ubhatata utholakala kakhulu ezitolo ezinkulu zase-US, ngakho-ke njengoba ubungalindela, usetshenziswa ezinhlwini ezibanzi zezitsha zendabuko zaseNtshonalanga, zombili ezinoshukela nezimnandi.

Ijwayele ukubhakwa, icubuziwe noma yosiwe. Ijwayele ukusetshenziselwa ukwenza amazambane athosiwe, okunye okunye kumazambane abhakiwe noma acubuziwe. Ingabuye ihlanzwe futhi isetshenziswe kumasobho nakuma-dessert.

Njengesisekelo setafula le-Thanksgiving, kuvame ukukhonzwa njenge-potato casserole enama-marshmallows noma ushukela noma yenziwe iphayi lezambane elimnandi.

Ngakolunye uhlangothi, izigaxa zeqiniso azivamile ukutholakala ezitolo ezinkulu zaseNtshonalanga. Kodwa-ke, kungukudla okuyisisekelo kwamanye amazwe, ikakhulukazi lawo ase-Afrika.

Impilo yabo eshalofini ende ibavumela ukuthi babe ngumthombo wokudla ozinzile ngezikhathi zokuvuna okungalungile ().

E-Afrika, avame ukubiliswa, okugazingiwe noma okuthosiwe. Ama-yams onsomi atholakala kakhulu eJapan, e-Indonesia, eVietnam nasePhilippines futhi asetshenziswa kakhulu kuma-dessert.

Ama-yam angathengwa ngezindlela eziningi, kufaka phakathi wonke, impuphu noma ufulawa futhi njengesengezo.

Ufulawa we-Yam utholakala eNtshonalanga kubathengisi abasebenza ngemikhiqizo yase-Afrika. Ingasetshenziselwa ukwenza inhlama ekhonzwa njengohlangothi ngezitshulu noma ama-casseroles. Ingasetshenziswa futhi ngokufanayo namazambane asikiwe asheshayo.

I-wild yam powder ingatholwa kokunye ukudla okunempilo nezitolo ezenezelayo ngaphansi kwamagama ahlukahlukene. Lokhu kufaka phakathi i-yam yasendle yaseMexico, izimpande ze-colic noma i-Chinese yam.

Isifinyezo: Kokubili ubhatata nama-yam kuyabiliswa, kugazingiwe noma kuthosiwe. Ubhatata usetshenziselwa ukwenza amafries, ophaya, isobho nama-casseroles. Ama-yam atholakala kakhulu eNtshonalanga njengempuphu noma isengezo sezempilo.

Okuqukethwe kwabo kwe-Nutrient kuyahlukahluka

Ubhatata ongahluziwe uqukethe amanzi (77%), ama-carbohydrate (20.1%), amaprotheni (1.6%), ifayibha (3%) futhi cishe awekho amafutha (4).

Uma kuqhathaniswa, i-yam eluhlaza inamanzi (70%), ama-carbohydrate (24%), amaprotheni (1.5%), i-fiber (4%) futhi cishe awekho amafutha (5).

I-3.5-ounce (100-gram) ekhonza ubhatata obhakiwe ngesikhumba kuqukethe (4):

• Amakholori: 90
• Amakhabhohayidrethi: 20.7 amagremu
• I-fiber yokudla: 3.3 amagremu
• Amafutha: 0.2 amagremu
• Amaprotheni: 2 amagremu
• Uvithamini A: 384% DV
• Uvithamini C: 33% DV
• Uvithamini B1 (Thiamine): 7% i-DV
• Uvithamini B2 (Riboflavin): 6% i-DV
• Uvithamini B3 (Niacin): 7% DV
• I-Vitamin B5 (i-Pantothenic acid): 9% DV
• Uvithamini B6 (Pyridoxine): 14% DV
• Insimbi: 4% DV
• Magnesium: 7% DV
• I-Phosphorus: 5% DV
• Potassium: 14% DV
• Yethusi: 8% I-DV
• I-Manganese: 25% DV

I-3.5-ounce (100-gram) ekhonza i-yam ebilisiwe noma ebhakiwe iqukethe (5):

• Amakholori: 116
• Amakhabhohayidrethi: 27.5 amagremu
• I-fiber yokudla: 3.9 amagremu
• Amafutha: 0.1 amagremu
• Amaprotheni: 1.5 amagremu
• Uvithamini A: 2% DV
• Uvithamini C: 20% DV
• Uvithamini B1 (Thiamine): 6% DV
• Uvithamini B2 (Riboflavin): 2% DV
• Uvithamini B3 (Niacin): 3% DV
• I-Vitamin B5 (i-Pantothenic acid): 3% DV
• Uvithamini B6 (Pyridoxine): 11% DV
• Insimbi: 3% DV
• Magnesium: 5% DV
• I-Phosphorus: 5% i-DV
• Potassium: 19% DV
• Yethusi: 8% DV
• I-Manganese: 19% DV

Ubhatata ujwayele ukuba namakhalori ambalwa uma ukhonza kunama-yam. Futhi aqukethe uvithamini C othe xaxa futhi ngaphezu kokuphindwe kathathu inani le-beta-carotene, eliguquka libe uvithamini A emzimbeni.

Eqinisweni, ukuphakelwa ubhatata ongu-3.5-ounce (100-gram) kuzokunikeza cishe lonke inani levithamini A elinconywayo nsuku zonke, elibalulekile ekubukeni okujwayelekile kanye nasekuzivikelweni komzimba (4).

Ngakolunye uhlangothi, ama-yam aluhlaza acebile kancane kwi-potassium ne-manganese. Lezi zakhi zomzimba zibalulekile empilweni enhle yethambo, ukusebenza kahle kwenhliziyo, ukukhula kanye nokwakheka komzimba (,).

Kokubili ubhatata kanye nama-yam kunamanani amaningi we-micronutrients, njengama-vithamini B, abalulekile emisebenzini eminingi yomzimba, kufaka phakathi ukukhiqiza amandla nokwenza i-DNA.

Kubalulekile futhi ukubheka inkomba ye-glycemic (GI) ngayinye. I-GI yokudla inikeza umbono wokuthi ingathinta kancane kangakanani noma ngokushesha kangakanani amazinga kashukela egazini lakho.

I-GI ilinganiswa esikalini esingu-0-100. Ukudla kune-GI ephansi uma kubangela ukuthi ushukela wegazi ukhuphuke kancane, kanti ukudla okuphezulu kwe-GI kubangela ukuthi ushukela wegazi ukhule ngokushesha.

Izindlela zokupheka nokulungiselela zingadala ukuthi i-GI yokudla ihluke. Isibonelo, ubhatata une-GI ephakathi naphezulu, ehluka kusuka ku-44-96, kuyilapho ama-yam ene-GI ephansi kuya phezulu, esukela ku-35-77 (8).

Ukubilisa, kunokubhaka, ukuthosa noma ukosa, kuxhunywe kwi-GI engezansi ().

Isifinyezo: Ubhatata unama-calories aphansi futhi uphakeme ku-beta-carotene nakuvithamini C kunama-yam. Ama-yam ane-potassium ethe xaxa kanye nama-manganese. Zombili ziqukethe inani elihle lamavithamini B.

Izinzuzo Zabo Ezingaba khona Zezempilo Zehlukile

Ubhatata ungumthombo omkhulu we-beta-carotene etholakala kakhulu, enekhono lokukhulisa amazinga akho kavithamini A. Lokhu kungabaluleka kakhulu emazweni asathuthuka lapho kuvame khona ukuntuleka kukavithamini A ().

Ubhatata unothe ngama-antioxidants, ikakhulukazi ama-carotenoids, okucatshangwa ukuthi asiza ukuvikela izifo zenhliziyo futhi anciphise nengozi yomdlavuza (,).

Izinhlobo ezithile zamazambane, ikakhulukazi izinhlobo ezibubende, kucatshangwa ukuthi yizona eziphezulu kakhulu kuma-antioxidants - ephakeme kakhulu kunezinye izithelo nemifino eminingi (13).

Futhi, ezinye izifundo ziphakamisa ukuthi izinhlobo ezithile zamazambane zingasiza ekuthuthukiseni ukulawulwa kukashukela egazini futhi zinciphise i-cholesterol "embi" ye-LDL kubantu abane-type 2 diabetes (,,).

Okwamanje, izinzuzo zezempilo zama-yam azange zifundwe kabanzi.

Kunobufakazi obunqunyelwe bokuthi ukukhishwa kwe-yam kungaba yikhambi eliwusizo kwezinye zezimpawu ezingemnandi zokunqamuka kokuya esikhathini.

Ucwaningo olulodwa kwabesifazane abangama-22 be-postmenopausal luthole ukuthi ukudla kakhulu ama-yam ngaphezu kwezinsuku ezingama-30 kuthuthukise amazinga ama-hormone, kunciphise i-cholesterol ye-LDL futhi kwandise amazinga e-antioxidant ().

Kubalulekile ukukhumbula ukuthi lesi bekuyisifundo esincane, futhi kudingeka ubufakazi obuningi ukuqinisekisa lezi zinzuzo zezempilo.

Isifinyezo: Okuqukethwe okuphezulu kwama-antioxidant amazambane kungavikela ezifweni, kuphinde kuthuthukise ukulawulwa kukashukela egazini futhi kwehlise ne-cholesterol "embi" ye-LDL. I-Yams ingasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini.

Imiphumela Emibi

Yize ubhatata nezimama kubhekwa njengokudla okunempilo nokuphephile okumele kudliwe ngabantu abaningi, kungaba ukuhlakanipha ukulandela izixwayiso ezithile.

Isibonelo, ubhatata unamazinga aphezulu kakhulu ama-oxalates. Lezi yizinto ezenzeka ngokwemvelo ngokuvamile ezingeyona ingozi. Kodwa-ke, lapho zinqwabelana emzimbeni, zingadala izinkinga kubantu abasengozini yamatshe ezinso ().

Izinyathelo zokuqapha kufanele futhi zithathwe lapho kulungiswa ama-yam.

Yize ubhatata ungadliwa ungaphekiwe ngokuphephile, izinhlobo ezithile zama-yam ziphephe kuphela uma ungazipheka.

Amaprotheni ezitshalo atholakalayo ngokwemvelo atholakala kuma-yam angaba nobuthi futhi abangele ukugula uma esetshenziswe eluhlaza. Ukuxebula nokupheka ama-yam ngokuphelele kuzosusa noma iziphi izinto eziyingozi ().

Isifinyezo: Ubhatata unama-oxalate angakhuphula ubungozi bamatshe ezinso. Ama-yam kufanele aphekwe kahle ukususa izinto ezinobuthi ezivela ngokwemvelo.

Okusemqoka

Ubhatata kanye namazambane kuyimifino ehluke ngokuphelele.

Kodwa-ke, zombili ziyizithako ezinomsoco, ezihlwabusayo futhi eziguquguqukayo ekudleni.

Ubhatata ujwayele ukutholakala kalula futhi anomsoco ophakeme kunama-yam - noma kunjalo nje kancane. Uma ukhetha ukuthungwa okumnandi, okune-fluffier ne-moister, khetha ubhatata.

I-Yams ine-starchier, ukuthungwa okomile kepha kungaba nzima ukuthola.

Ngempela awukwazi ukungahambi kahle nganoma iyiphi.