Yacon mbatata: ndi chiyani, maubwino ndi momwe ungadye

Zamkati

• Ubwino waukulu
• Zakudya zopatsa thanzi za mbatata za yacon
• Momwe mungagwiritsire ntchito
• Maphikidwe a Yacon
• 1. Saladi wovala yogati
• 2. Chips
• 3. Karoti, ginger ndi yacon smoothie
• Zotsatira zoyipa ndi chisamaliro

Mbatata ya yacon ndi tuber yomwe pano imawerengedwa kuti ndi chakudya chogwira ntchito, chifukwa ili ndi ulusi wambiri wosungunuka womwe umakhala ndi mphamvu ya prebiotic ndipo imakhala ndi antioxidant. Pachifukwa ichi, ndi njira yabwino kwambiri kwa odwala matenda ashuga kapena kwa anthu omwe akufuna kuonda, chifukwa amathandizira kuchepetsa kudya komanso kuwongolera shuga wamagazi, kukhala cholowa m'malo mwa mbatata wamba.

Izi tuber za dzina lasayansi Smallanthus sonchifolius, imawoneka ngati mbatata kapena mbatata, ndipo imakhala ndi kukoma kokoma pang'ono ndi zipatso, komwe kungagulidwe m'misika ina.

Ubwino waukulu

Mbatata ya yacon ndi tuber yolemera ku fructans, makamaka inulin ndi fructooligosaccharides (FOS), omwe ndi mankhwala omwe amatha kulimbana ndi timadziti ta m'mimba, tikudutsa munjira yopanda chakudya popanda kupukusa mafuta, kupereka zopatsa mphamvu zochepa komanso kuchita ntchito zofananira ndi ulusi wazakudya, kuwonedwa ngati chakudya chama probiotic.

Pazifukwa izi, kuphatikiza tuber mu zakudya zitha kupereka zabwino zingapo zathanzi, monga:

• Amazilamulira shuga, chifukwa FOS imalimbikitsa kuyamwa kwa glucose m'minyewa yotumphukira ndikuwonjezera mphamvu ya insulin m'chiwindi, kuphatikiza pakuwonjezera kutsekemera kwa insulin m'mapapo, kuthandiza kuchepetsa magazi m'magazi;
• Amachepetsa cholesterol ndi triglycerides, chifukwa cha kupezeka kwa FOS, komwe kumathandizira kuwongolera kagayidwe ka mafuta mthupi ndikuchepetsa kaphatikizidwe ka triglycerides m'chiwindi;
• Amakonda kuchepa thupi, chifukwa ulusi wosungunuka umawonjezera kukhutira, kuphatikiza pokhala ndi ma calories ochepa;
• Amayendetsa matumbo, chifukwa ulusi womwe umafikira koloni umatenthedwa ndi bifidobacteria, yomwe imathandizira kusuntha kwamatumbo, kuchotsa mabakiteriya am'magazi komanso kuchuluka kwa maluwa am'mimba;
• Zimathandizira kukhalabe ndi mafupa, chifukwa FOS, ikafika pamatumbo ndikulimbikitsa bifidobacteria, imalimbikitsa kuyamwa kwa mchere, monga calcium, phosphorus, zinc ndi magnesium.

Kuphatikiza apo, mbatata ya yacon imakhalanso ndi caffeic acid, phenolic yomwe imakhala ndi antioxidant komanso anti-inflammatory, motero imatha kuteteza mitundu ina ya khansa, monga khansa ya m'matumbo, mwachitsanzo. Kuphatikiza apo, imathandizanso kuteteza chitetezo cha mthupi ndikuwongolera kuthamanga kwa magazi.

Zakudya zopatsa thanzi za mbatata za yacon

Mu tebulo lotsatirali, mutha kuwona phindu la magalamu 100 a Yacon:

Ndikofunikira kunena kuti kuti mupeze zabwino zonse zomwe zatchulidwa pamwambapa, mbatata za yacon ziyenera kuphatikizidwa pachakudya chopatsa thanzi.

Momwe mungagwiritsire ntchito

Mbatata za Yacon zitha kudyedwa m'masaladi osaphika kapena ophika, monga mchere kapena chotupitsa. Kuti muidye yaiwisi, m'pofunika kuchotsa peel. Kuphatikiza apo, tuber iyi itha kugulidwanso ngati ufa, womwe ungagwiritsidwe ntchito kupanga buledi, makeke ndi ma cookie, mwachitsanzo.

Kutulutsa kwa muzu wa yacon kumathanso kupezeka mu makapisozi, komabe, mlingo woyenera wa kumwa sunadziwikebe, ndipo ndikofunikira kukaonana ndi dokotala kapena katswiri wazakudya musanagwiritse ntchito.

Maphikidwe a Yacon

Pali njira zingapo zokonzekera mbatata za yacon:

1. Saladi wovala yogati

Zosakaniza

Za saladi:

• Makapu awiri a yacon odulidwa mu cubes;
• 1 chikho cha karoti wophika ndikudula mu cubes;
• Theka chikho cha anyezi wodulidwa;
• Theka chikho cha nandolo.

Msuzi:

• 1 coriander wambiri;
• 1 chikho cha yogurt yosavuta;
• 2 odulidwa ma adyo;
• Supuni 2 za mandimu;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Pofuna kukonza saladi, sakanizani zinthu zonse mu chidebe ndi kavalidwe, sakanizani zosakaniza zonse ndikusakanikirana ndi saladi mofatsa.

2. Chips

Zosakaniza

• 1 yacon wamba;
• Supuni 1 ya paprika;
• Supuni 1 ya chitowe;
• Uzitsine mchere 1;
• Supuni 1 ya maolivi.

Kukonzekera akafuna

Chotsani khungu ku mbatata ya yacon ndikudula mu magawo oonda. Ikani magawo mu chidebe ndikuwonjezera paprika, chitowe, mchere ndi mafuta, sakanizani bwino ndikukonzekera thireyi. Siyani mu uvuni pa 175º kwa mphindi 20 kapena mpaka golide ndi crispy.

3. Karoti, ginger ndi yacon smoothie

Zosakaniza

• 1 chikho cha madzi;
• 1 lalanje lalikulu;
• 1 karoti wamng'ono;
• Yacon wosaphika 1
• Ginger 1;
• 1 chikho cha madzi oundana.

Kukonzekera akafuna

Kumenya zosakaniza zonse, kupsyinjika ndi kumwa pambuyo pake. Zipatso zina zitha kugwiritsidwa ntchito kulawa.

Zotsatira zoyipa ndi chisamaliro

Mbatata ya yacon, chifukwa imakhala ndi fructooligosaccharides, ikagwiritsidwa ntchito mopitilira muyeso, imatha kuyambitsa chimbudzi, mpweya wambiri, kutalika komanso kupweteka m'mimba. Tuber iyi singakhale njira yabwino kwa anthu omwe ali ndi matenda opunduka am'mimba, chifukwa chake, tikulimbikitsidwa kuti adye pang'ono kuti aone kuchuluka kwa kulolerako kapena kupewa kumwa.