Melemo e 7 ea Purple Yam (Ube), le hore na e fapane joang le Taro

Litaba

• 1. E na le phepo e ntle haholo
• 2. Ho ruile li-antioxidants
• 3. E ka thusa ho laola tsoekere maling
• 4. E ka thusa ho theola khatello ea mali
• 5. E ka ntlafatsa matšoao a asma
• 6. E khothalletsa bophelo bo botle ba 'mele
• 7. E tenyetseha haholo
• Purple yam vs. motso oa taro
• Ntlha ea bohlokoa

Dioscorea alata ke mofuta oa yam eo hangata ho thoeng ke yam e pherese, ube, violet yam kapa yam ea metsi.

Metso ena ea meroho e methapo e tsoa Asia Boroa-bochabela mme hangata e ferekanngoa le motso oa taro. Sejo se tloaelehileng sa Philippines, hona joale se lengoa le ho natefeloa lefatšeng ka bophara.

Li-yam tse pherese li na le matlalo a bosootho bo boputsoa le nama e pherese, 'me sebopeho sa tsona se ba bonolo joalo ka litapole ha se phehiloe.

Li na le tatso e monate, ea linate 'me li sebelisoa lijaneng tse fapaneng ho tloha ho tse tsoekere ho isa ho tse lutlisang mathe.

Ho feta moo, li jere livithamini, liminerale le li-antioxidants, tseo kaofela li ka tsoelang bophelo ba hau molemo.

Mona ke melemo e 7 e makatsang ea bophelo bo botle ba yam.

1. E na le phepo e ntle haholo

Yam (pherese) ke motso oa starchy oa meroho e leng mohloli o moholo oa carbs, potasiamo le vithamine C.

Senoelo se le seng (100 grams) sa ube e phehiloeng se fana ka tse latelang ():

• Lik'halori: 140
• Li-carb: 27 dikgerama
• Liprotheine: 1 gram
• Mafura: 0,1 dikgerama
• Faeba: 4 dikgerama
• Sodium: 0.83% ea boleng ba Letsatsi le letsatsi (DV)
• Potasiamo: 13.5% ea DV
• Khalsiamo: 2% ea DV
• Tšepe: 4% ea DV
• Vithamine C: 40% ea DV
• Vithamine A: 4% ea DV

Ho feta moo, ba ruile ka metsoako e matla ea limela le li-antioxidants, ho kenyeletsoa le li-anthocyanins, tse ba fang mmala oa bona o khanyang.

Boithuto bo bontšitse hore li-anthocyanins li ka thusa ho fokotsa khatello ea mali le ho ruruha le ho sireletsa khahlanong le mofetše le mofuta oa 2 lefu la tsoekere (, 3,)

Ho feta moo, li-yam tse pherese li na le vithamine ea C e ngata, e thusang ho boloka lisele tsa hau li phetse hantle, ho matlafatsa tšelo ea tšepe le ho sireletsa DNA ea hau hore e se ke ea senyeha (5).

Kakaretso Li-yams tse pherese ke meroho ea metso e starchy e nang le carbs, potasiamo, vithamine C le li-phytonutrients, tseo kaofela li leng bohlokoa bakeng sa ho boloka bophelo bo botle.

2. Ho ruile li-antioxidants

Li-yam tse pherese li na le li-antioxidants, ho kenyelletsa li-anthocyanins le vithamine C.

Antioxidants e thusa ho sireletsa lisele tsa hau tšenyo e bakiloeng ke limolek'hule tse kotsi tse bitsoang free radicals ().

Tšenyo e mpe ea mahala e hokahane le maemo a mangata a sa foleng, joalo ka mofetše, lefu la pelo, lefu la tsoekere le mathata a methapo ea pelo ().

Li-yam tse pherese ke mohloli o moholo oa vithamine ea C, e sebetsang joalo ka antioxidant e matla 'meleng oa hau.

Ebile, lithuto li bontšitse hore ho ja vithamine C e ngata ho ka eketsa maemo a hau a antioxidant ka 35%, ho sireletsa khahlanong le tšenyo ea lisele tsa oxidative (,,).

Li-anthocyanin tse li-yam tse pherese le tsona ke mofuta oa polyphenol antioxidant.

Ho ja litholoana le meroho tse nang le polyphenol khafetsa ho hokahantsoe le likotsi tse tlase tsa mefuta e mengata ea mofetše (,,).

Patlisiso e ts'episang e fana ka maikutlo a hore li-anthocyanin tse peli tse li-yams tse pherese - cyanidin le peonidin - li ka fokotsa kholo ea mefuta e meng ea mofetše, ho kenyelletsa:

• Kankere ea Colon. Phuputso e 'ngoe e bontšitse ho fokotseha ha 45% ea lihlahala tsa liphoofolo tse phekotsoeng ka cyanidin ea lijo, ha phuputso e' ngoe ea li-test-tube e fumane hore e liehisa kholo ea lisele tsa mofetše oa motho (, 15).
• Kankere ea matšoafo. Phuputso e entsoeng ka "tube-test" e hlokometse hore peonidin e liehisitse kholo ea lisele tsa mofetše oa matšoafo ().
• Kankere ea senya. Phuputso e 'ngoe e entsoeng ka "tube" e bontšitse hore cyanidin e fokotsa palo ea lisele tsa mofetše oa "prostate" ().

Seo se boletse hore lithuto tsena li sebelisitse boholo ba cyanidin le peonidin. Kahoo, ho ke ke ha etsahala hore o ka kotula melemo e tšoanang ka ho ja yam e pherese kaofela.

Kakaretso Li-yam tse pherese ke mohloli o moholo oa li-anthocyanin le vithamine C, tseo ka bobeli e leng li-antioxidants tse matla. Li bonts'itsoe hore li itšireletsa khahlanong le tšenyo ea lisele le mofetše.

3. E ka thusa ho laola tsoekere maling

Li-flavonoid tse li-yam tse pherese li bontšitsoe ho thusa ho theola tsoekere maling ho ba nang le lefu la tsoekere la mofuta oa 2.

Botenya le ho ruruha ho bakoang ke khatello ea mali e eketsa menyetla ea ho hanyetsoa ke insulin, taolo e mpe ea tsoekere maling, le mofuta oa 2 oa lefu la tsoekere ().

Ho hanyetsa insulin ke ha lisele tsa hau li sa arabele hantle ho hormone insulin, e ikarabellang ho boloka taolo ea tsoekere ea mali.

Phuputso e 'ngoe e entsoeng ka "tube" ea "test" e hlokometse hore lihlahisoa tse nang le "flavonoid" tse ruileng tse pherese li fokolitse khatello ea mali le khatello ea insulin ka ho sireletsa lisele tse hlahisang insulin ka har'a manyeme (19).

Ntle le moo, phuputso e entsoeng ka likhoto tse 20 e fumane hore ho li fa palo e phahameng ea yam e pherese ho theola takatso ea lijo, ho khothaletsa tahlehelo ea boima ba 'mele le ntlafatso ea taolo ea tsoekere maling (20).

Kamora nako, phuputso e 'ngoe e tlalehile hore tlatsetso ea yam e pherese e fokolitse sekhahla sa ho kenella ha tsoekere maling ka likhoto tse nang le maemo a phahameng, ho fella ka ntlafatso ea taolo ea tsoekere maling (21).

Sena se kanna sa bakoa ke karolo e 'ngoe ea li-yams tse pherese tse tlase tsa glycemic index (GI). GI, e pakeng tsa 0-100, ke tekanyo ea hore na tsoekere e kenella kapele joang maling a hao.

Li-yam tse pherese li na le GI ea 24, ho bolelang hore li-carbs li theoleloa tsoekere butle, e leng se hlahisang matla a sa khaotseng a matla ho fapana le sekhahla sa tsoekere maling (22).

Kakaretso Li-flavonoid tse li-yams tse pherese li ka thusa ho khothaletsa taolo ea tsoekere maling ho batho ba nang le lefu la tsoekere la mofuta oa 2. Hape, li-yam tse pherese li na le index e tlase ea glycemic, e ka thusang ho thibela li-spikes tsa tsoekere maling.

4. E ka thusa ho theola khatello ea mali

Khatello ea mali e phahameng ke sesosa se ka sehloohong sa likotsi tsa lefu la pelo le setorouku (23,).

Li-yam tse pherese li ka ba le litlamorao tsa khatello ea mali. Bafuputsi ba lumela hore sena se ka etsahala ka lebaka la lihlahisoa tsa bona tse khahlisang tsa antioxidant (25).

Phuputso e entsoeng ka li-tube-test e fumane hore li-yam tse pherese li na le li-antioxidants tse ka thusang ho theola khatello ea mali ka tsela e ts'oanang le ea meriana e tloaelehileng ea khatello ea mali e bitsoang angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26).

Phuputso e 'ngoe ea "tube-test" e bonts'itse hore li-antioxidants ka li-yams tse pherese li ka thibela phetoho ea angiotensin 1 ho angiotensin 2, kompone e ikarabellang bakeng sa khatello e phahameng ea mali (26).

Ha liphetho tsena li ts'episa, li fumanoe ka lab. Ho hlokahala lipatlisiso tse ngata tsa batho pele u etsa qeto ea hore na ho ja li-yam tse pherese ho ka fokotsa khatello ea mali.

Kakaretso Patlisiso ea Lab e bonts'itse litlamorao tse khahlisang tsa khatello ea mali ea li-extracts tsa yam e pherese e nang le antioxidant. Leha ho le joalo, lithuto tse ling tsa batho lia hlokahala.

5. E ka ntlafatsa matšoao a asma

Asma ke lefu le sa foleng la ho ruruha la lifofane.

Patlisiso e fana ka maikutlo a hore phepo e phahameng ea li-antioxidants joalo ka livithamini A le C li amahanngoa le kotsi e fokotsehileng ea asthma (,).

Tlhahlobo e le 'ngoe ea lithuto tse 40 e fumane hore ketsahalo ea asma ho batho ba baholo e ne e amahanngoa le ho noa vithamine A. e tlase. Ebile, ba nang le asthma ba ne ba kopana feela ka 50% ea tlhahiso ea letsatsi le letsatsi ea vithamine A, ka karolelano (29).

Ntle le moo, keketseho ea asthma e eketsehile ka 12% ho ba nang le vithamine ea C e jang tlaase.

Li-yam tse pherese ke mohloli o motle oa li-antioxidants le livithamini A le C, tse u thusang ho fihlela litekanyo tsa hau tsa letsatsi le letsatsi tsa livithamini tsena.

Kakaretso Li-antioxidants tse kang livithamini A le C tse nang le li-yams tse pherese li ka thusa ho fokotsa kotsi le matšoao a asthma.

6. E khothalletsa bophelo bo botle ba 'mele

Li-yams tse pherese li ka thusa ho ntlafatsa bophelo ba hau ba mala.

Li tletse li-carb tse rarahaneng le mohloli o motle oa starch e sa thibeleng, mofuta oa carb o hananang le ho sila lijo.

Phuputso e 'ngoe e entsoeng ka "tube" ea liteko e bontšitse hore starch e hananang le li-yams tse pherese e ekelitse palo ea Bifidobacteria, mofuta oa libaktheria tse nang le molemo, tse tikolohong e kholo ea mala ().

Libaktheria tsena li bapala karolo ea bohlokoa ho bophelo bo botle ba 'mele oa hau, li thusa ho senyeha ha li-carb le fiber ().

Li kanna tsa u thusa ho fokotsa menyetla ea ho ba le maemo a itseng, a kang mofetše oa 'mala, lefu la ho ruruha ha mala (IBD) le lefu la mala le halefisang (IBS). Li boetse li hlahisa mafura a mafura a phetseng hantle le livithamini tsa B (,,,).

Ho feta moo, phuputso e 'ngoe ea litoeba e fumane hore li-yams tse pherese li na le litlamorao tse khahlano le ho ruruha le matšoao a fokotsehileng a colitis ().

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho tseba hore na ho ja li-yam tse pherese ho na le litlamorao tse khahlano le ho ruruha ho batho ba nang le colitis.

Kakaretso Starch e hananang le li-yam e thusa ho eketsa kholo ea Bifidobacteria, e leng libaktheria tse phetseng hantle tse phethang karolo ea bohlokoa ho boloka boleng ba mala a hao.

7. E tenyetseha haholo

Li-yam tse pherese li na le mefuta e mengata ea ts'ebeliso ea lijo.

Li-tubers tsena tse tenyetsehang li ka belisoa, tsa sililoa, tsa halikwa kapa tsa besoa. Hangata li sebelisoa lijong tse fapaneng sebakeng sa meroho e meng ea setache, ho kenyelletsa:

• sechu
• lisopho
• hlohlelletsa-fries

Philippines, li-yam tse pherese li etsoa phofo e sebelisoang lijong tse ngata tse tsoekere.

Ntle le moo, ube e ka fetoloa phofo e ka sebelisoang ho etsa lijo tse mebala e khanyang, ho kenyelletsa raese, lipompong, likuku, lino tse tsoekere le jeme.

Kakaretso Li-yam tse pherese li ka fetoloa mefuta e fapaneng, ea li etsa e 'ngoe ea meroho e tenyetsehang ka ho fetesisa lefatšeng.

Purple yam vs. motso oa taro

Motso oa Taro (Colocasia esculenta) ke motso oa meroho o tsoang Asia Boroa-bochabela.

Hangata e bitsoa litapole tsa libakeng tse chesang tse mongobo, e fapana ka 'mala ho tloha ho o mosoeu ho ea ho o moputsoa ho ea ho lavender' me e na le tatso e bonolo.

Lijoe tse pherese le motso oa taro li shebahala ka tsela e ts'oanang, ka hona ke pherekano lipakeng tsa tse peli. Leha ho le joalo, ha a hlobotsoe matlalo, ke mebala e fapaneng.

Taro e lengoa ho tsoa semeleng sa tropike ebile ha se o mong oa mefuta e ka bang 600 ea yam.

Kakaretso Motso oa Taro o hola ho tloha semeleng sa taro, 'me ho fapana le li-yam tse pherese, ha se mofuta oa yam.

Ntlha ea bohlokoa

Lijo tse pherese ke motso oa meroho o nang le phepo e makatsang ka mokhoa o makatsang.

Li-antioxidants tsa tsona tse matla li ka thusa ho fokotsa khatello ea mali le tsoekere maling.

Li monate ebile lia tenyetseha ka 'mala o phatsimang, li li etsa motsoako o monate o ka sebelisoang lijong tse fapaneng tse tsoekere le tse monate.