Mbatata Yotapira vs Mazira: Kodi pali kusiyana kotani?

Zamkati

• Kodi mbatata ndi chiyani?
• Kotini Yakuda-Yakuda-Mbatata Yotsekemera
• Mbatata zokoma zagolide, zotumbululuka
• Kodi zilazi ndi chiyani?
• N 'chifukwa Chiyani Anthu Amasokoneza?
• Amakonzedwa ndikudya mosiyanasiyana
• Zakudya Zawo Zimasiyanasiyana
• Mapindu Awo Okhala Ndi Thanzi Losiyanasiyana
• Zotsatira Zoyipa
• Mfundo Yofunika Kwambiri

Mawu akuti "mbatata" ndi "yam" amagwiritsidwa ntchito mosinthana, zimabweretsa chisokonezo chachikulu.

Ngakhale onsewa ndi masamba obiriwira pansi, amakhala osiyana kwambiri.

Amakhala ochokera m'mabanja osiyanasiyana azomera ndipo amangofanana.

Ndiye bwanji chisokonezo chonsechi? Nkhaniyi ikufotokoza kusiyana kwakukulu pakati pa mbatata ndi zilazi.

Kodi mbatata ndi chiyani?

Mbatata, yomwe imadziwikanso ndi dzina la sayansi Ipomoea batata, ndi wowuma ndiwo zamasamba.

Amaganiziridwa kuti amachokera ku Central kapena South America, koma North Carolina pakadali pano ndiopanga wamkulu ().

Chodabwitsa ndichakuti mbatata zimangogwirizana kutali ndi mbatata.

Monga mbatata yokhazikika, mizu yolimba ya mbatata imadyedwa ngati masamba. Masamba ndi mphukira zawo nthawi zina zimadyedwa ngati masamba.

Komabe, mbatata ndi mawonekedwe owoneka bwino kwambiri.

Ndi zazitali komanso zokutira ndi khungu losalala lomwe limatha kusiyanasiyana, kuyambira chikaso, lalanje, chofiira, chofiirira kapena chofiirira mpaka beige. Kutengera mtundu, mnofu umatha kuyambira woyera mpaka lalanje mpaka kufiira.

Pali mitundu iwiri ikuluikulu ya mbatata:

Kotini Yakuda-Yakuda-Mbatata Yotsekemera

Poyerekeza ndi mbatata yothina golide, izi ndizofewa komanso zotsekemera zokhala ndi khungu lakuda, lofiirira kwambiri komanso mnofu wowala walalanje. Amakonda kukhala opanda madzi komanso onyowa ndipo amapezeka ku US.

Mbatata zokoma zagolide, zotumbululuka

Mtundu uwu ndi wolimba ndi khungu lagolide ndi mnofu wachikasu wonyezimira. Amakhala ndi kapangidwe kouma ndipo sakhala wokoma kwambiri ngati mbatata yakhungu lakuda.

Mosasamala mtundu wake, mbatata nthawi zambiri imakhala yotsekemera komanso yosautsa kuposa mbatata wamba.

Ndiwo masamba olimba kwambiri. Moyo wawo wautali wautali umalola kuti agulitsidwe chaka chonse. Ngati zasungidwa moyenera m'malo ozizira, owuma, amatha miyezi iwiri kapena iwiri.

Mutha kuzigula m'njira zosiyanasiyana, nthawi zambiri zimakhala zodzaza kapena nthawi zina zisanachitike, kuphika ndikugulitsa zitini kapena mazira.

Chidule: Mbatata ndi mizu yobiriwira yomwe imachokera ku Central kapena South America. Pali mitundu iwiri ikuluikulu. Amakhala ndi nthawi yayitali ndipo nthawi zambiri amakhala okoma komanso owundana kuposa mbatata wamba.

Kodi zilazi ndi chiyani?

Yams amakhalanso masamba a tuber.

Dzina lawo lasayansi ndi Dioscorea, ndipo zimachokera ku Africa ndi ku Asia. Tsopano amapezeka ku Caribbean ndi Latin America. Mitundu yopitilira 600 yazilazi imadziwika, ndipo 95% ya izi imakulidwabe ku Africa.

Poyerekeza ndi mbatata, zilazi zimatha kukula kwambiri. Kukula kumatha kusiyanasiyana ndi mbatata yaying'ono mpaka mita 1.5. Osanenapo, amatha kulemera mpaka mapaundi 132 (60 kgs) ().

Zilazi zimakhala ndi mawonekedwe ena osiyana omwe amawathandiza kusiyanitsa ndi mbatata, makamaka kukula kwake ndi khungu.

Amakhala ozungulira mozungulira ndi khungu lofiirira, lolimba, lokhala ngati makungwa lomwe ndi lovuta kusenda, koma limafewa mukatha kutentha. Mtundu wa mnofu umasiyanasiyana yoyera kapena yachikaso mpaka yofiirira kapena yapinki m'milomo yokhwima.

Yams ali ndi kukoma kwapadera, nawonso. Poyerekeza ndi mbatata, zilazi ndizokoma pang'ono komanso zowuma komanso zowuma.

Amakhalanso ndi moyo wabwino. Komabe, mitundu ina imasunga bwino kuposa mitundu ina.

Ku US, zilazi zowona zimakhala zovuta kuzipeza. Amatumizidwa kunja ndipo samapezeka kawirikawiri m'masitolo ogulitsa. Mwayi wanu wabwino wowapeza ndi m'misika yamayiko kapena mafuko.

Chidule: Zilazi zowona ndizomera zodyera zochokera ku Africa ndi Asia. Pali mitundu yoposa 600, yomwe imasiyana mosiyanasiyana. Ndiwosalala komanso owuma kuposa mbatata ndipo samapezeka m'masitolo akomweko.

N 'chifukwa Chiyani Anthu Amasokoneza?

Kusokonezeka kwakukulu kumazungulira mawu akuti mbatata ndi zilazi.

Mayina onsewa amagwiritsidwa ntchito mosinthana ndipo nthawi zambiri amalembedwa molakwika m'misika yayikulu.

Komabe, ndi masamba osiyaniranatu.

Zifukwa zochepa zitha kufotokoza momwe kusakanikirana kumeneku kunachitikira.

Akapolo aku Africa omwe adabwera ku US adatchula mbatata yakomweko "nyami," zomwe zimamasulira kuti "yam" mchizungu. Izi ndichifukwa choti zidawakumbutsa za zilazi zowona, chakudya chomwe amadziwa ku Africa.

Kuphatikiza apo, mitundu ya mbatata yakuda kwambiri, yamtundu wa lalanje imangodziwitsidwa ku US zaka makumi angapo zapitazo. Pofuna kuti azisiyanitsa ndi mbatata yakhungu lopanda khungu, opanga adazitcha kuti "zilazi."

Mawu oti "yam" tsopano ndi nthawi yotsatsa kwambiri kuti opanga azitha kusiyanitsa mitundu iwiri ya mbatata.

Masamba ambiri omwe amadziwika kuti "yam" m'misika yayikulu ku US alidi mbatata zosiyanasiyana.

Chidule: Kusamvana pakati pa mbatata ndi zilazi kunayamba pamene alimi aku US anayamba kugwiritsa ntchito mawu achi Africa akuti "nyami," omwe amatanthauzira kuti "yam," kusiyanitsa mitundu yosiyanasiyana ya mbatata.

Amakonzedwa ndikudya mosiyanasiyana

Mbatata ndi zilazi zimasinthasintha. Amatha kukonzekera potentha, kuwotcha, kuwotcha kapena kuwotcha.

Mbatata imapezeka kwambiri m'masitolo akuluakulu a ku United States, kotero monga momwe mungayembekezere, amagwiritsidwa ntchito pamitundu yambiri ya zakudya zakumadzulo, zokoma komanso zokoma.

Nthawi zambiri amaphika, osenda kapena wokazinga. Amagwiritsidwa ntchito popanga batala la mbatata, njira ina yophika kapena mbatata yosenda. Itha kutsukidwa ndikugwiritsidwa ntchito mu supu ndi mchere.

Monga chakudya chambiri patebulo lakuthokoza, chimagwiritsidwa ntchito ngati potato casserole wokhala ndi marshmallows kapena shuga kapena wopangidwa ndi chitumbuwa cha mbatata.

Kumbali ina, zilazi zowona sizipezeka kawirikawiri m'masitolo akuluakulu akumadzulo. Komabe, ndi chakudya chofunikira kwambiri m'maiko ena, makamaka ku Africa.

Moyo wawo wautali wautali umawalola kuti azikhala chakudya chokhazikika panthawi yokolola ().

Ku Africa, nthawi zambiri amawiritsa, amawotcha kapena okazinga. Zilazi zamtengo wapatali zimapezeka kwambiri ku Japan, Indonesia, Vietnam ndi Philippines ndipo nthawi zambiri zimagwiritsidwa ntchito ngati ndiwo zochuluka mchere.

Zilonda zitha kugulidwa m'njira zingapo, kuphatikiza zonse, ufa kapena ufa komanso ngati chowonjezera.

Ufa wa Yam umapezeka Kumadzulo kuchokera kwa ogulitsa pogulitsa zinthu zaku Africa. Itha kugwiritsidwa ntchito kupanga mtanda womwe umatumikiridwa ngati mbali ndi mphodza kapena casseroles. Itha kugwiritsidwanso ntchito chimodzimodzi ndi mbatata yosenda yomweyo.

Msuzi wamphongo wamtchire amatha kupezeka muzakudya zamagulu ena ndi malo ena ogulitsa mothandizidwa ndi mayina osiyanasiyana. Izi zimaphatikizapo chilazi chamtchire cha Mexico, mizu ya colic kapena chilazi chaku China.

Chidule: Mbatata ndi zilazi zimaphikidwa, kukazinga kapena kukazinga. Mbatata imagwiritsidwa ntchito popanga batala, ma pie, msuzi ndi casseroles. Zilazi zimapezeka kwambiri Kumadzulo ngati ufa kapena chowonjezera chaumoyo.

Zakudya Zawo Zimasiyanasiyana

Mbatata yaiwisi yaiwisi imakhala ndi madzi (77%), chakudya (20.1%), mapuloteni (1.6%), fiber (3%) komanso pafupifupi mafuta (4).

Poyerekeza, chilazi chofiira chimakhala ndi madzi (70%), chakudya (24%), mapuloteni (1.5%), fiber (4%) komanso pafupifupi mafuta (5).

3.5-ounce (100 gramu) yotumizira mbatata yophika ndi khungu lomwe lili ndi (4):

• Ma calories: 90
• Zakudya: 20.7 magalamu
• CHIKWANGWANI cha zakudya: 3.3 magalamu
• Mafuta: 0.2 magalamu
• Mapuloteni: 2 magalamu
• Vitamini A.: 384% nkhanza
• Vitamini C: 33% DV
• Vitamini B1 (Thiamine): 7% nkhanza
• Vitamini B2 (Riboflavin): 6% nkhanza
• Vitamini B3 (Niacin): 7% nkhanza
• Vitamini B5 (Pantothenic acid): 9% nkhanza
• Vitamini B6 (Pyridoxine): 14% DV
• Chitsulo: 4% nkhanza
• Mankhwala enaake a: 7% nkhanza
• Phosphorus: 5% nkhanza
• Potaziyamu: 14% DV
• Mkuwa: 8% Nkhanza
• Manganese: 25% nkhanza

Ma ola 3.5 (gramu 100) otumizira chilazi chophika kapena chophika chili ndi (5):

• Ma calories: 116
• Zakudya: 27.5 magalamu
• CHIKWANGWANI cha zakudya: 3.9 magalamu
• Mafuta: 0.1 magalamu
• Mapuloteni: 1.5 magalamu
• Vitamini A: 2% DV
• Vitamini C: 20% DV
• Vitamini B1 (Thiamine): 6% nkhanza
• Vitamini B2 (Riboflavin): 2% DV
• Vitamini B3 (Niacin): 3% nkhanza
• Vitamini B5 (Pantothenic acid): 3% nkhanza
• Vitamini B6 (Pyridoxine): 11% nkhanza
• Chitsulo: 3% D.V
• Mankhwala enaake a: 5% nkhanza
• Phosphorus: 5% DV
• Potaziyamu: 19% nkhanza
• Mkuwa: 8% nkhanza
• Manganese: 19% nkhanza

Mbatata zokoma zimakhala ndi zopatsa mphamvu pang'ono potumikirira kuposa zilazi. Amakhalanso ndi vitamini C wochulukirapo komanso kuposa katatu kuchuluka kwa beta-carotene, yomwe imasintha kukhala vitamini A mthupi.

M'malo mwake, mbatata imodzi yokha ya 3.5-gramu (100-gramu) imakupatsirani mavitamini A ochulukirapo tsiku lililonse, omwe amafunikira masomphenya oyenera komanso chitetezo chamthupi (4).

Kumbali inayi, zilazi zosaphika ndizolemera pang'ono potaziyamu ndi manganese. Zakudya izi ndizofunikira pathanzi labwino, magwiridwe antchito amtima, kukula ndi kagayidwe kake (,).

Mbatata ndi zilazi zili ndi micronutrients yambiri, monga mavitamini a B, omwe ndi ofunikira pazinthu zambiri zamthupi, kuphatikiza kupanga mphamvu ndikupanga DNA.

Ndikofunikanso kuganizira za glycemic index (GI) ya iliyonse. GI ya chakudya imapereka lingaliro lakuchedwa kwake kapena msanga momwe zimakhudzira magawo anu ashuga yamagazi.

GI imayesedwa pamlingo wa 0-100. Chakudya chimakhala ndi GI yotsika ngati chimapangitsa kuti shuga wamagazi uzikwera pang'onopang'ono, pomwe chakudya chambiri cha GI chimapangitsa kuti shuga wamagazi uwuke mwachangu.

Njira zophika ndi kukonzekera zitha kupangitsa kuti GI ya chakudya isinthe. Mwachitsanzo, mbatata zimakhala ndi GI yapakatikati mpaka pamwamba, kuyambira 44 mpaka 96, pomwe zilazi zimakhala ndi GI yotsika, kuyambira 35 mpaka 77 (8).

Kuwira, m'malo kuphika, kuwotcha kapena kuwotcha, kumalumikizidwa ndi GI yotsika ().

Chidule: Mbatata zotsekemera ndizochepa kwambiri ndipo zimakhala ndi beta-carotene ndi vitamini C kuposa zilazi. Zilazi zimakhala ndi potaziyamu pang'ono komanso manganese. Zonsezi zimakhala ndi mavitamini B ambiri.

Mapindu Awo Okhala Ndi Thanzi Losiyanasiyana

Mbatata ndi gwero lalikulu la beta-carotene, yomwe imatha kuwonjezera mavitamini A anu. Izi zitha kukhala zofunikira kwambiri m'maiko omwe akutukuka kumene kusowa kwa vitamini A ndikofala ().

Mbatata imakhalanso ndi antioxidants, makamaka carotenoids, omwe amaganiza kuti amateteza kumatenda amtima ndikuchepetsa chiopsezo cha khansa (,).

Mitundu ina ya mbatata, makamaka mitundu yofiirira, imalingaliridwa kuti ndiyo yomwe imakhala ndi ma antioxidants ambiri - apamwamba kwambiri kuposa zipatso ndi ndiwo zamasamba zambiri (13).

Komanso, kafukufuku wina akusonyeza kuti mitundu ina ya mbatata ingathandize kukonza shuga m'magazi komanso kuchepetsa cholesterol "choyipa" cha LDL mwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri (,,).

Pakadali pano, maubwino azilazi sanaphunzire zambiri.

Pali umboni wochepa wosonyeza kuti kuchotsa chilazi kungakhale njira yothandiza pazizindikiro zina zosasamba.

Kafukufuku m'modzi mwa azimayi 22 omwe atha msambo atapuma msinkhu wapezeka kuti kudya zilazi zochulukirapo kwa masiku 30 kumawonjezera kuchuluka kwamahomoni, kumachepetsa cholesterol cha LDL komanso kuchuluka kwa ma antioxidant ().

Ndikofunika kukumbukira kuti uku kunali kuphunzira kwakung'ono, ndipo pamafunika umboni wina wotsimikizira izi.

Chidule: Zakudya zotsekemera kwambiri za mbatata zingateteze ku matenda, komanso kupititsa patsogolo shuga m'magazi ndikuchepetsa "zoipa" LDL cholesterol. Zilazi zingathandize kuthana ndi kusamba.

Zotsatira Zoyipa

Ngakhale kuti mbatata ndi zilazi zimaonedwa ngati zakudya zopatsa thanzi komanso zotetezeka zomwe anthu ambiri amadya, kungakhale kwanzeru kutsatira njira zina zodzitetezera.

Mwachitsanzo, mbatata imakhala ndi oxalates wokwanira. Izi ndizinthu zomwe zimachitika mwachilengedwe zomwe nthawi zambiri zimakhala zopanda vuto. Komabe, zikaunjikana mthupi, zimatha kubweretsa mavuto kwa anthu omwe ali pachiwopsezo cha miyala ya impso ().

Muyeneranso kusamala mukamakonzekera zilazi.

Ngakhale mbatata imatha kudyedwa yaiwisi, mitundu ina ya zilazi ndiyabwino kudya pokhapokha yophika.

Mapuloteni obzalidwa mwachilengedwe omwe amapezeka m'mazira amatha kukhala oopsa ndikupangitsa matenda ngati atadyedwa. Kusenda ndi kuphika zilazi bwinobwino kumachotsa chilichonse chowopsa ().

Chidule: Mbatata ya mbatata imakhala ndi oxalates yomwe ingapangitse ngozi ya impso. Zilazi ziyenera kuphikidwa bwinobwino kuti zichotse poizoni mwachilengedwe.

Mfundo Yofunika Kwambiri

Mbatata ndi zilazi ndizamasamba osiyana.

Komabe, zonsezi ndizopatsa thanzi, zokoma komanso zowonjezera pazakudya.

Mbatata imakonda kupezeka mosavuta ndipo imakhala yopatsa thanzi kuposa zilazi - ngakhale pang'ono. Ngati mumakonda kukoma kokoma, kotsekemera komanso kosalala, sankhani mbatata.

Yams amakhala ndi nyenyezi, zowuma koma zimakhala zovuta kuzipeza.

Simungalakwitse chilichonse.