Ubwino wa 7 wa Purple Yam (Ube), ndi Momwe Amasiyanirana ndi Taro

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Wolemera ma antioxidants
• 3. Zitha kuthandizira kuthana ndi shuga m'magazi
• 4. Angathandize kuchepetsa kuthamanga kwa magazi
• 5. Angathandize kusintha zizindikiro za mphumu
• 6.Kulimbikitsa m'matumbo
• 7. Zosunthika kwambiri
• Purple yam vs. mizu ya taro
• Mfundo yofunika

Dioscorea alata ndi mtundu wa chilazi chotchedwa purple yam, ube, violet yam, kapena yam yamadzi.

Msuzi wamasambawu umachokera ku Southeast Asia ndipo nthawi zambiri umasokonezeka ndi mizu ya taro. Chakudya chachikulu cha ku Philippines, tsopano chikulimidwa ndikusangalala padziko lonse lapansi.

Zilazi zopepo zimakhala ndi zikopa zofiirira ndi mnofu wofiirira, ndipo mawonekedwe ake amakhala ofewa ngati mbatata ikaphikidwa.

Amakhala ndi kununkhira, mtedza ndipo amagwiritsidwa ntchito pazakudya zosiyanasiyana kuyambira kutsekemera mpaka kukometsera.

Kuphatikiza apo, amadzaza ndi mavitamini, michere, ndi ma antioxidants, zonse zomwe zimapindulitsa thanzi lanu.

Nazi zopindulitsa zisanu ndi ziwiri zathanzi lamayi wofiirira.

1. Wopatsa thanzi kwambiri

Yamalu wofiirira (ube) ndi ndiwo zamasamba zouma zomwe zimapatsa carbs, potaziyamu, ndi vitamini C.

Chikho chimodzi (magalamu 100) chophika ube chimapereka izi ():

• Ma calories: 140
• Ma carbs: 27 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0.1 magalamu
• CHIKWANGWANI: 4 magalamu
• Sodiamu: 0.83% ya Daily Value (DV)
• Potaziyamu: 13.5% ya DV
• Calcium: 2% ya DV
• Chitsulo: 4% ya DV
• Vitamini C: 40% ya DV
• Vitamini A: 4% ya DV

Kuphatikiza apo, ali ndi michere yamphamvu yazomera komanso ma antioxidants, kuphatikiza ma anthocyanins, omwe amawapatsa chidwi.

Kafukufuku wasonyeza kuti ma anthocyanins amatha kuthandiza kuchepetsa kuthamanga kwa magazi ndi kutupa komanso kuteteza ku khansa ndi mtundu wa 2 shuga (, 3,)

Komanso, zilazi zofiirira zili ndi vitamini C wambiri, yemwe amathandiza kuti maselo anu azikhala athanzi, amalimbikitsa kuyamwa kwachitsulo, komanso amateteza DNA yanu kuti isawonongeke (5).

Chidule Zilazi zamtambo ndi ndiwo zamasamba zomwe zimakhala ndi carbs, potaziyamu, vitamini C, ndi phytonutrients, zonse zomwe ndizofunikira kuti mukhale ndi thanzi labwino.

2. Wolemera ma antioxidants

Zilazi zamtundu wofiirira zimakhala ndi ma antioxidants, kuphatikiza ma anthocyanins ndi vitamini C.

Antioxidants amathandiza kuteteza maselo anu kuti asawonongeke ndi mamolekyulu owopsa omwe amatchedwa radicals ().

Kuwonongeka kwakukulu kwaulere kumalumikizidwa ndi zovuta zambiri, monga khansa, matenda amtima, matenda ashuga, ndi matenda amanjenje ().

Zilazi zamtundu wofiirira zimapatsa vitamini C, womwe umagwira ntchito ngati antioxidant m'thupi lanu.

M'malo mwake, kafukufuku wasonyeza kuti kudya mavitamini C ochulukirapo kumatha kukulitsa mphamvu ya antioxidant pofika 35%, kuteteza kuwonongeka kwa ma cell okosijeni (,,).

Ma anthocyanins azilonda zofiirira alinso mtundu wa polyphenol antioxidant.

Kudya zipatso ndi ndiwo zamasamba zolemera kwambiri polyphenol kumalumikizidwa ndi zoopsa zochepa za mitundu ingapo ya khansa (,,).

Kafukufuku wolonjeza akuwonetsa kuti ma anthocyanini awiri okhala ndi zilazi zofiirira - cyanidin ndi peonidin - amatha kuchepetsa kukula kwa mitundu ina ya khansa, kuphatikiza:

• Khansa ya m'matumbo. Kafukufuku wina adawonetsa kutsika kwa 45% kwa zotupa m'zinyama zomwe zimathandizidwa ndi zakudya za cyanidin, pomwe kafukufuku wina woyesera anapeza kuti zimachedwetsa kukula kwa maselo a khansa ya anthu (, 15).
• Khansa ya m'mapapo. Kafukufuku woyesera anapeza kuti peonidin inachepetsa kukula kwa khansa ya m'mapapo ().
• Khansa ya prostate. Kafukufuku wina wofufuza kuti cyanidin yachepetsa ma cell a khansa ya prostate ().

Izi zati, kafukufukuyu adagwiritsa ntchito cyanidin ndi peonidin wambiri. Chifukwa chake, ndizokayikitsa kuti mungapeze phindu lomwelo pakudya zilazi zonse zofiirira.

Chidule Zilazi zamtundu wofiirira ndizochokera ku anthocyanins ndi vitamini C, zonse zomwe zimapatsa mphamvu antioxidants. Awonetsedwa kuti amateteza ku kuwonongeka kwa khungu ndi khansa.

3. Zitha kuthandizira kuthana ndi shuga m'magazi

Ma flavonoid okhala ndi zilazi zofiirira awonetsedwa kuti amathandizira kutsitsa shuga m'magazi mwa iwo omwe ali ndi matenda amtundu wa 2.

Kunenepa kwambiri komanso kutupa komwe kumachitika chifukwa cha kupsinjika kwa oxidative kumawonjezera chiopsezo chanu chotsutsana ndi insulin, kuwongolera shuga, komanso mtundu wa 2 shuga ().

Kukana kwa insulini ndipamene maselo anu samayankha moyenera ku mahomoni a insulin, omwe amachititsa kuti muzitha kuyang'anira shuga wamagazi.

Kafukufuku wina yemwe anapeza kuti chubu chofiirira chomwe chimakhala ndi flavonoid chocheperako chimachepetsa kupsinjika kwa oxidative komanso kukana kwa insulin poteteza maselo omwe amapanga insulin m'mapapo (19).

Kuphatikiza apo, kafukufuku m'makoswe 20 adapeza kuti kuwapatsa chilazi chofiirira kumachepetsa chilakolako, kumalimbikitsa kuwonda, komanso kuwongolera shuga m'magazi (20).

Pomaliza, kafukufuku wina adanenanso kuti chowonjezera cha chilazi chofiirira chimachepetsa kuchuluka kwa shuga m'magazi okhala ndi milingo yokwera, zomwe zimapangitsa kuti shuga azitha kuwongolera magazi (21).

Izi zikuyenera kuti zidachitika chifukwa chaziphuphu zamiyala 'low glycemic index (GI). GI, yomwe imakhala pakati pa 0-100, ndiyeso ya momwe shuga imafulumira kulowa m'magazi anu.

Zilazi zamtundu wofiirira zimakhala ndi GI ya 24, kutanthauza kuti ma carbs amathiridwa shuga pang'onopang'ono, zomwe zimapangitsa kuti mphamvu zizituluka m'malo mokhala ndi shuga (22).

Chidule Ma flavonoids azilonda zofiirira atha kuthandiza kulimbikitsa shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wachiwiri. Komanso zilazi zofiirira zimakhala ndi kagayidwe kochepa ka glycemic index, komwe kangathandize kupewa zokomera shuga.

4. Angathandize kuchepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi ndichowopsa chachikulu cha matenda a mtima ndi sitiroko (23,).

Zilazi zamtundu wofiirira zimatha kutsitsa magazi. Ochita kafukufuku amakhulupirira kuti izi mwina chifukwa cha chidwi chawo cha antioxidant (25).

Kafukufuku woyesera anapeza kuti zilazi zofiirira zimakhala ndi ma antioxidants omwe angathandize kuchepetsa kuthamanga kwa magazi mofanana ndi mankhwala omwe amagwiritsidwa ntchito popewera kuthamanga kwa magazi otchedwa angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26).

Kafukufuku wina woyeserera adawonetsa kuti ma antioxidants okhala ndi zilazi zofiirira amatha kuletsa kutembenuka kwa angiotensin 1 kukhala angiotensin 2, kampani yomwe imayambitsa kuthamanga kwa magazi (26).

Ngakhale zotsatirazi zikulonjeza, zidapezeka mu labu. Kafufuzidwe kafukufuku waumunthu amafunika musanamalize ngati kudya zilazi zofiirira kumatha kuchepetsa kuthamanga kwa magazi.

Chidule Kafukufuku wa labu wasonyeza chidwi chotsitsa magazi-chotsitsa cha antioxidant cholemera zamaluwa zofiirira. Komabe, maphunziro owonjezera a anthu amafunikira.

5. Angathandize kusintha zizindikiro za mphumu

Mphumu ndi matenda otupa osachiritsika am'mlengalenga.

Kafukufuku akuwonetsa kuti kudya kwambiri kwama antioxidants monga mavitamini A ndi C kumayenderana ndi kuchepa kwa mphumu (,).

Ndemanga imodzi ya kafukufuku 40 idapeza kuti kupezeka kwa mphumu mwa akulu kumalumikizidwa ndi kudya kwa vitamini A. M'malo mwake, iwo omwe ali ndi mphumu amangokumana pafupifupi 50% ya mavitamini A omwe amalimbikitsidwa tsiku lililonse, pafupifupi (29).

Kuphatikiza apo, kuchuluka kwa mphumu kudakwera ndi 12% mwa iwo omwe adadya mavitamini C ochepa.

Zilazi zamtundu wofiirira zimapezanso mankhwala ophera antioxidants komanso mavitamini A ndi C, zomwe zimakuthandizani kuti muzidya mavitaminiwa tsiku lililonse.

Chidule Ma antioxidants monga mavitamini A ndi C okhala ndi zilazi zofiirira angathandize kuchepetsa ngozi komanso zizindikiritso za mphumu.

6.Kulimbikitsa m'matumbo

Zilazi zamtundu wofiirira zimatha kuthandiza kukulitsa thanzi m'matumbo.

Iwo ali odzaza ndi ma carbs ovuta komanso gwero labwino la wowuma wowuma, mtundu wa carb womwe umagonjetsedwa ndi chimbudzi.

Kafukufuku wina adawonetsa kuti wowuma wosagwirizana ndi zilazi zofiirira adakulitsa chiwerengero cha Bifidobacteria, Mtundu wa mabakiteriya opindulitsa, mumatumbo akulu oyeserera ().

Mabakiteriyawa amatenga gawo lofunikira m'matumbo mwanu, ndikuthandizira kuwonongeka kwa ma carb ndi fiber ().

Angathandizenso kuchepetsa chiopsezo cha zinthu zina, monga khansa yamatenda am'mimba, matenda opatsirana am'mimba (IBD), ndi matenda opweteka m'mimba (IBS). Amapangitsanso mafuta athanzi ndi mavitamini B (,,,).

Kuphatikiza apo, kafukufuku wina wama mbewa adapeza kuti zilazi zofiirira zimakhala ndi zotsutsana ndi zotupa ndikuchepetsa zizindikiritso za colitis ().

Komabe, kafukufuku wina amafunika kudziwa ngati kudya zilazi zonse zofiirira kuli ndi zotsatira zotsutsana ndi zotupa kwa anthu omwe ali ndi colitis.

Chidule Wosasunthika wolimba mu zilazi zimathandizira kukulitsa kukula kwa Bifidobacteria, omwe ndi mabakiteriya athanzi omwe amathandiza kwambiri kuti m'matumbo mwanu mukhale thanzi.

7. Zosunthika kwambiri

Zilazi zamtundu wofiirira zimagwiritsa ntchito zophikira zosiyanasiyana.

Mitundu yamtunduwu yotentha imatha kuphikidwa, kusenda, kukazinga kapena kuphika. Nthawi zambiri amagwiritsidwa ntchito pazakudya zosiyanasiyana m'malo mwa masamba ena osakasa, kuphatikiza:

• stews
• msuzi
• chipwirikiti

Ku Philippines, zilazi zofiirira zimapangidwa kukhala ufa womwe umagwiritsidwa ntchito m'madyerero ambiri.

Kuphatikiza apo, ube ukhoza kupangidwanso kukhala ufa womwe ungagwiritsidwe ntchito popanga zakudya zonyezimira, kuphatikiza mpunga, maswiti, makeke, ndiwo zochuluka mchere, ndi kupanikizana.

Chidule Zilazi zamtundu wofiirira zimatha kusinthidwa kukhala mitundu yosiyanasiyana, ndikupangitsa kuti ukhale umodzi wamasamba osunthika kwambiri padziko lapansi.

Purple yam vs. mizu ya taro

Muzu wa Taro (Colocasia esculenta) ndi muzu wamasamba wobadwira ku Southeast Asia.

Nthawi zambiri amatchedwa mbatata ya kumadera otentha, imasiyana mosiyanasiyana kuyambira zoyera mpaka imvi mpaka lavender ndipo imakoma pang'ono pang'ono.

Zilazi zofiirira ndi mizu ya taro zimawoneka chimodzimodzi, motero chisokonezo pakati pa ziwirizi. Ngakhale zili choncho, zikachotsedwa zikopa zawo, zimakhala ndi mitundu yosiyana.

Taro amalimidwa kuchokera ku chomera chotentha cha taro ndipo siimodzi mwamitundu pafupifupi 600 ya zilazi.

Chidule Muzu wa Taro umakula kuchokera pachomera cha taro, ndipo mosiyana ndi zilazi zofiirira, siamtundu wa chilazi.

Mfundo yofunika

Zilazi zamtambo ndi mzu wowuma wopatsa thanzi.

Ma antioxidants awo amphamvu amathandizira kuchepetsa kuthamanga kwa magazi ndi shuga m'magazi.

Zimakhala zokoma komanso zosunthika ndi utoto wowoneka bwino, kuwapangitsa kukhala chinthu chosangalatsa chomwe chingagwiritsidwe ntchito pazakudya zosiyanasiyana zotsekemera komanso zokoma.