Izinzuzo eziyi-7 ze-Purple Yam (Ube), nokuthi yehluke kanjani kuTaro

-Delile

• 1. Kunomsoco kakhulu
• 2. Ucebile ngama-antioxidants
• 3. Kungasiza ukuphatha ushukela wegazi
• 4. Kungasiza ukwehlisa umfutho wegazi
• 5. Kungathuthukisa izimpawu zesifuba somoya
• 6. Kukhuthaza impilo yamathumbu
• 7. Iyahlukahluka kakhulu
• I-Purple yam vs. izimpande ze-taro
• Okubalulekile

I-Dioscorea alata uhlobo lwe-yam evame ukubizwa ngokuthi i-purple yam, ube, i-violet yam, noma i-yam yamanzi.

Le mifino yezimpande eziyizigaxa ivela e-Southeast Asia futhi ivame ukudideka nezimpande ze-taro. Ukudla okuyisisekelo kwabomdabu basePhilippines, manje sekuyatshalwa futhi kujatshulelwa emhlabeni wonke.

Ama-yams onsomi anezikhumba ezimpunga kanye nenyama ebomvu, futhi ukuthungwa kwawo kuba ntofontofo njengezambane uma kuphekiwe.

Zine-sweet, nutty flavour futhi zisetshenziswa ezinhlotsheni ezahlukahlukene ezisukela koswidi ziye ezinambithekayo.

Ngaphezu kwalokho, zilayishwe ngamavithamini, amaminerali, nama-antioxidants, konke okungayizuzisa impilo yakho.

Nazi izinzuzo eziyisikhombisa ezimangazayo zezempilo ze-yam ebomvu.

1. Kunomsoco kakhulu

I-purple yam (ube) iyimpande yemifino enesitashi engumthombo omuhle we-carbs, i-potassium ne-vitamin C.

Inkomishi eyodwa (amagremu ayi-100) ka-ube ophekiwe inikeza okulandelayo ():

• Amakholori: 140
• AmaCarbs: 27 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0.1 amagremu
• Umucu: 4 amagremu
• I-Sodium: U-0.83% we-Daily Value (DV)
• Potassium: 13.5% we-DV
• I-calcium: 2% we-DV
• Insimbi: 4% we-DV
• Uvithamini C: Ama-40% we-DV
• Uvithamini A: 4% we-DV

Ngaphezu kwalokho, bacebile ngezakhi ezinamandla zezitshalo nama-antioxidants, kufaka phakathi ama-anthocyanins, abanikeza umbala wabo okhanyayo.

Ucwaningo lukhombisile ukuthi ama-anthocyanins angasiza ekwehliseni umfutho wegazi nokuvuvukala futhi avikele umdlavuza kanye nohlobo 2 lwesifo sikashukela (, 3,)

Ngaphezu kwalokho, ama-yams ansomi acebile ku-vitamin C, okusiza ukugcina amangqamuzana akho enempilo, kukhuthaza ukumuncwa kwensimbi, futhi kuvikele ne-DNA yakho ekulimaleni (5).

Isifinyezo Ama-purple yams ayizimpande zemifino ezinesitashi ezicebile ngama-carbs, i-potassium, i-vitamin C, nama-phytonutrients, konke okubalulekile ekugcineni impilo enhle.

2. Ucebile ngama-antioxidants

Ama-yams ansundu acebile ngama-antioxidants, kufaka phakathi ama-anthocyanins novithamini C.

Ama-antioxidants asiza ukuvikela amaseli akho emonakalisweni odalwe ama-molecule ayingozi abizwa ngama-radicals amahhala ().

Umonakalo omkhulu wamahhala uxhunyaniswe nezimo eziningi ezingalapheki, njengomdlavuza, isifo senhliziyo, isifo sikashukela, kanye nokuphazamiseka kwe-neurodegenerative ().

Ama-yams onsomi angumthombo omuhle ka-vitamin C, osebenza njenge-antioxidant enamandla emzimbeni wakho.

Eqinisweni, ucwaningo lukhombisile ukuthi ukusebenzisa uvithamini C omningi kungakhuphula amazinga akho e-antioxidant ngokufika kuma-35%, ukuvikela ekulimaleni kweseli ye-oxidative (,,).

Ama-anthocyanins kwizikhumba ezibubende nawo awuhlobo lwe-polyphenol antioxidant.

Ukudla njalo izithelo nemifino ecebile nge-polyphenol kuye kwaxhunyaniswa nezingozi eziphansi zezinhlobo eziningana zomdlavuza (,,).

Ucwaningo oluthembisayo luveza ukuthi ama-anthocyanini amabili kuma-yams onsomi - i-cyanidin ne-peonidin - anganciphisa ukukhula kwezinhlobo ezithile zomdlavuza, kufaka phakathi:

• Umdlavuza wamakholoni. Ucwaningo olulodwa lubonise ukwehla okungama-45% kwezicubu ezilwaneni eziphathwe nge-cyanidin yokudla, kanti olunye ucwaningo lwe-test-tube luthole ukuthi lwehlisa ukukhula kwamangqamuzana omdlavuza womuntu (, 15).
• Umdlavuza wamaphaphu. Ucwaningo lwe-test-tube luthi i-peonidin yehlisa ukukhula kwamangqamuzana omdlavuza wamaphaphu ().
• Umdlavuza wendlala yesinye. Olunye ucwaningo lwe-test-tube luthi i-cyanidin inciphise inani lamangqamuzana womdlavuza wendlala yesinye ().

Lokho kusho ukuthi, lezi zifundo zisebenzise amanani we-cyanidin ne-peonidin. Ngakho-ke, akunakwenzeka ukuthi uvune izinzuzo ezifanayo ngokudla ama-yam onsomi.

Isifinyezo Ama-yams onsomi awumthombo omuhle wama-anthocyanins novithamini C, womabili lawo angama-antioxidants anamandla. Bakhonjisiwe ukuthi bavikela ukulimala kwamangqamuzana nomdlavuza.

3. Kungasiza ukuphatha ushukela wegazi

Ama-flavonoid akwi-yams onsomi akhonjisiwe ukuthi asiza ukwehlisa ushukela egazini kulabo abane-type 2 diabetes.

Ukukhuluphala nokuvuvukala okubangelwa yingcindezi ye-oxidative kwandisa ubungozi bakho bokumelana ne-insulin, ukulawula ushukela egazini okungalungile, nohlobo lwesifo sikashukela esingu-2 ().

Ukumelana ne-insulin kulapho amaseli akho engaphenduli kahle kwi-hormone insulin, enesibopho sokugcina ukulawula ushukela wegazi lakho.

Ucwaningo olulodwa lwe-test-tube lubone ukuthi ukukhishwa kwe-yam ecebile e-flavonoid kunciphise ukucindezeleka kwe-oxidative kanye nokumelana ne-insulin ngokuvikela amaseli akhiqiza i-insulin kumanyikwe (19).

Ngaphezu kwalokho, ucwaningo olwenziwe kumagundane angama-20 luthole ukuthi ukuwaphathisa inani eliphakeme le-yam eluhlaza okwesibhakabhaka kwehlisa isifiso sokudla, kukhuthaze ukwehla kwesisindo, kanye nokulawulwa koshukela wegazi (20).

Ekugcineni, olunye ucwaningo lubike ukuthi isengezo se-yam eluhlaza okwesibhakabhaka sinciphise izinga lokumunca ushukela egazini kumagundane anamazinga aphakeme, okuholele ekulawuleni ushukela wegazi (21).

Lokhu kungenzeka kubangelwe ingxenye yenkomba yama-purple yams glycemic (GI). I-GI, esukela ku-0-100, iyisilinganiso sokuthi ushukela ungene kanjani egazini lakho.

Ama-yams onsomi ane-GI yama-24, okusho ukuthi ama-carbs ehlukaniswa abe ushukela kancane, okuholela ekukhishweni kwamandla okungaguquki esikhundleni se-spike kashukela egazini (22).

Isifinyezo Ama-flavonoid akuma-yams ansomi angasiza ukukhuthaza ukulawulwa kukashukela egazini kubantu abane-type 2 yesifo sikashukela. Futhi, ama-yams ansomi anenkomba ephansi ye-glycemic, engasiza ekuvikeleni ama-spikes kashukela egazini.

4. Kungasiza ukwehlisa umfutho wegazi

Umfutho wegazi ophezulu uyingcuphe enkulu yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (23,).

Ama-yams onsomi angaba nemiphumela yokwehlisa umfutho wegazi. Abaphenyi bakholelwa ukuthi lokhu kungenzeka kungenxa yokuqukethwe kwabo okumangazayo kwe-antioxidant (25).

Ucwaningo lwe-test-tube luthole ukuthi ama-yams ansomi aqukethe ama-antioxidants angasiza ukwehlisa umfutho wegazi ngendlela efana naleyo yemithi ejwayelekile yokwehlisa umfutho wegazi obizwa ngama-angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26).

Olunye ucwaningo lwe-test-tube lukhombisile ukuthi ama-antioxidants kuma-yams ansomi angavimbela ukuguqulwa kwe-angiotensin 1 ibe yi-angiotensin 2, isakhi esibhekele umfutho wegazi ophakeme (26).

Ngenkathi le miphumela ithembisa, itholwe ebhodini. Ucwaningo olwengeziwe lomuntu luyadingeka ngaphambi kokuphothula ukuthi ukudla ama-yams onsomi kungayinciphisa yini ingcindezi yegazi lakho.

Isifinyezo Ucwaningo lweLab lukhombisile imiphumela ehlaba umxhwele yokwehlisa umfutho wegazi we-antioxidant ecebile ngokukhishwa kwe-yam. Noma kunjalo, kudingeka izifundo eziningi zabantu.

5. Kungathuthukisa izimpawu zesifuba somoya

Isifuba somoya yisifo esingelapheki sokuvuvukala kwemigwaqo yomoya.

Ucwaningo lukhombisa ukuthi ukudla ukudla okuphezulu kwama-antioxidants njengamavithamini A no-C kuhlotshaniswa nengozi encishisiwe yesifuba somoya (,).

Ukubuyekezwa okukodwa kwezifundo ezingama-40 kutholakale ukuthi ukuvela kwesifuba somoya kubantu abadala kuhlotshaniswa nokudla okuphansi kukavithamini A. Eqinisweni, labo abane-asthma babehlangana kuphela mayelana ne-50% yokudla okunconywayo nsuku zonke kwe-vitamin A, ngokwesilinganiso (29).

Ngaphezu kwalokho, izehlakalo ze-asthma zikhuphuke ngo-12% kulabo abathola i-vitamin C engadli kahle.

Ama-yams onsomi awumthombo omuhle wama-antioxidants kanye namavithamini A no-C, akusiza ukuthi ufinyelele amazinga akho owathola nsuku zonke kulawa mavithamini.

Isifinyezo Ama-antioxidants afana novithamini A no-C kuma-yams onsomi angasiza ekunciphiseni ubungozi nezimpawu zesifuba somoya.

6. Kukhuthaza impilo yamathumbu

Ama-purple yams angasiza ekuthuthukiseni impilo yakho yamathumbu.

Zigcwele ama-carbs ayinkimbinkimbi nomthombo omuhle wesitashi esimelana naso, uhlobo lwe-carb olumelana nokugayeka kokudla.

Olunye ucwaningo lwe-test-tube lukhombisa ukuthi isitashi esimelana namazambane ansomi sandisa inani le- I-Bifidobacteria, uhlobo lwama-bacterium wamathumbu alusizo, endaweni yokulinganisa yamathumbu amakhulu ().

Lawa mabhaktheriya adlala indima ebalulekile empilweni yakho yamathumbu, esiza ukuwohloka kwe-carbs eyinkimbinkimbi ne-fiber ().

Bangasiza ngisho nokunciphisa ubungozi bezimo ezithile, njengomdlavuza we-colorectal, isifo sokuvuvukala kwamathumbu (IBD), kanye nesifo samathumbu esibuhlungu (IBS). Ziphinde zikhiqize okunamafutha acid okunempilo namavithamini B (,,,).

Ngaphezu kwalokho, isifundo esisodwa kumagundane sathola ukuthi ama-yams ansomi anemiphumela yokulwa nokuvuvukala kanye nezimpawu ezinciphile ze-colitis ().

Kodwa-ke, kudingeka olunye ucwaningo ukwazi ukuthi ngabe ukudla ama-yam aphuzi onsomi kunemiphumela yokulwa nokuvuvukala kubantu abane-colitis.

Isifinyezo Isitashi esimelana nezikhumba sisiza ukwandisa ukukhula kwe- I-Bifidobacteria, Amagciwane aphilayo adlala indima ebalulekile ekugcineni impilo yakho yamathumbu.

7. Iyahlukahluka kakhulu

Ama-yams aphephuli anokusetshenziswa okuhlukahlukene kokupheka.

Lezi zilimo eziyizigaxa ezinhlobonhlobo zingabiliswa, zicubuzwe, zithosiwe noma zibhakwe. Zivame ukusetshenziselwa izitsha ezahlukahlukene esikhundleni seminye imifino enesitashi, kufaka phakathi:

• izitshulu
• amasobho
• iziyaluyalu

EPhilippines, ama-yam ansomi enziwa abe ufulawa osetshenziswa kuma-dessert amaningi.

Ngaphezu kwalokho, i-ube ingacutshungulwa ibe yimpuphu engasetshenziselwa ukwenza ukudla okunemibala egqamile, kufaka phakathi irayisi, uswidi, amakhekhe, ama-dessert, namajamu.

Isifinyezo Ama-yams onsomi angaguqulwa abe amafomu ahlukahlukene, abenze babe ngomunye wemifino eguquguquka kakhulu emhlabeni.

I-Purple yam vs. izimpande ze-taro

Impande yeTaro (IColocasia esculenta) iyimpande yemifino eyimpande eseNingizimu-mpumalanga ye-Asia.

Imvamisa ibizwa ngokuthi amazambane asezindaweni ezishisayo, iyahluka ngombala kusuka kokumhlophe kuye kwampunga kuya ku-lavender futhi inokunambitheka okumnandi kancane.

Izikhumba ezibomvu nezimpande ze-taro zibukeka zifana, yingakho ukudideka phakathi kwalokhu okubili. Noma kunjalo, lapho zikhunyululwa izikhumba, zinemibala ehlukile.

UTaro utshalwa esitshalweni se-tropical taro futhi akayona enye yezinhlobo ezingaba ngu-600 zama-yam.

Isifinyezo Izimpande zeTaro zikhula zisuka esitshalweni se-taro, futhi ngokungafani namazambane ansomi, azizona izinhlobo zamamamu.

Okubalulekile

Ama-purple yams ayimpande yemifino enesitashi ngendlela enomsoco.

Ama-antioxidants abo anamandla angasiza ekunciphiseni umfutho wegazi kanye namazinga kashukela egazini.

Zimnandi futhi ziyahlukahluka ngombala ogqamile, okwenza kube isithako esithokozisayo esingasetshenziswa ezinhlotsheni ezinhlobonhlobo ezinoshukela nezinomsoco.