Yacon mbatatisi: chii icho, mabhenefiti uye maitiro ekudya

Zvemukati

• Kubatsira kukuru
• Hutano kuumbwa kweyacon mbatatisi
• Maitiro ekudya
• Yacon mapepa
• 1. Saladi ne yogurt kupfeka
• 2. Chips
• 3. Karoti, ginger uye yacon smoothie
• Zvinogona kuitika mhedzisiro uye kutarisirwa

Iyo yacon mbatatisi ndiyo tuber parizvino inofungidzirwa sechikafu chinoshanda, sezvo iine hupfumi mune yakasungika tambo ine prebiotic mhedzisiro uye ine antioxidant chiito. Neichi chikonzero, iri sarudzo yakanakisa kune vane chirwere cheshuga kana kune vanhu vanoshuvira kudzikira huremu, nekuti zvinobatsira kudzikisira kudya uye kudzora shuga yeropa, ichiva chinzvimbo chakakura chembatatisi dzakajairika.

Iyi tuber yezita resainzi Smallanthus sonchifolius, inotaridzika yakafanana nembatatisi kana mbatatisi, uye ine inotapira zvishoma uye ine muchero, iyo inogona kutengwa mune mamwe masupamaketi.

Kubatsira kukuru

Iyo yacon mbatatisi ituber yakafuma muFructans, kunyanya inulin uye fructooligosaccharides (FOS), ayo ari makomponi anokwanisa kurwisa majusi emudumbu, achipfuura nemudumbu pasina kugadziriswa, achipa mashoma macalorie uye kurovedza muviri kuita kwakafanana nemidziyo yekudya, ichifungidzirwa se chikafu cheprobiotic.

Nezvikonzero izvi, kusanganisira iyi tuber mune yekudya inogona kupa akati wandei hutano mabhenefiti, senge:

• Kudzora shuga yeropa, nekuti FOS inokurudzira kutapira kweshuga mumatumbu emukati uye nekuvandudza kunzwisisika kwechiropa muchiropa, kuwedzera mukuwedzera kwekuchengetedzwa kwe insulin mupascreas, zvichibatsira kudzikisa shuga yeropa;
• Inoderedza cholesterol uye triglycerides, nekuda kwekuvapo kweFOS, iyo inobatsira kudzora metabolism yemafuta mumuviri uye inoderedza synthesis ye triglycerides muchiropa;
• Anofarira kurasikirwa uremu, nekuti micheka yakasungunuka inowedzera kunzwa kwekuguta, mukuwedzera kune mashoma macalorie;
• Inodzora ura, nekuti tambo dzinosvika mukoloni dzinoviriswa ne bifidobacteria, ichifarira mafambiro emukati, kubviswa kwehutachiona hwehutachiona uye chiyero cheiyo yemukati maruva;
• Inobatsira kuchengetedza mapfupa, nekuti FOS, painosvika kukoloni uye inosimudzira bifidobacteria, inokurudzira kunwa kwemamwe zvicherwa, senge calcium, phosphorus, zinc uye magnesium.

Uye zvakare, iyo yacon mbatatisi zvakare yakafuma mune caffeic acid, iyo phenolic komputa ine antioxidant uye inorwisa-kupisa zvivakwa uye, nekudaro, inogona kudzivirira mamwe marudzi ekenza, senge kenza yekoloni, semuenzaniso. Uye zvakare, inogona zvakare kugadzirisa immune system uye kugadzirisa reropa.

Hutano kuumbwa kweyacon mbatatisi

Mune tafura inotevera, unogona kuona kukosha kwehutano kune yega yega 100 gramu yeYacon:

Izvo zvakakosha kuti utaure kuti kuti uwane ese mabhenefiti ataurwa pamusoro, mbatatisi yacon inofanira kuverengerwa mune ine hutano uye yakaenzana chikafu.

Maitiro ekudya

Yacon mbatatisi inogona kudyiwa mbishi kana zvakabikwa masaladi, sedhiri kana tudyo. Kuti uidye yakasvibirira, zvinodikanwa kubvisa peel. Uye zvakare, iyi tuber inogona zvakare kutengwa nenzira yeupfu, iyo inogona kushandiswa kugadzira chingwa, makeke nemakuki, semuenzaniso.

Kubviswa kweyoni mudzi kunogona kuwanikwa mumacapsule, zvisinei, yakachengeteka dhisiki yekunwa haisati yatemwa, uye zvinodikanwa kubvunza chiremba kana nyanzvi yezvokudya usati washandisa.

Yacon mapepa

Kune nzira dzinoverengeka dzekugadzirira yacon mbatatisi:

1. Saladi ne yogurt kupfeka

Zvinoshandiswa

Zve saladhi:

• 2 makapu yacon akachekwa kuita cubes;
• 1 kapu yekaroti yakabikwa uye cheka kuita cubes;
• Hafu yekapu yeanisi yakakoswa;
• Hafu mukombe wepizi.

Zvemuto:

• 1 tsama yekorianderi;
• 1 mukombe weiyo yogati;
• 2 akachekwa garlic clove;
• 2 mashupuni emuto wemonimu;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Kugadzirira saradhi, sanganisa zvese zvinoshandiswa mumudziyo uye zvekupfekedza, sanganisa zvese zvinoshandiswa uye sangana nesaladi zvinyoro nyoro.

2. Chips

Zvinoshandiswa

• 1 avhareji yacon;
• 1 teaspoon yepaprika;
• 1 teaspoon yekumini;
• 1 munyu wemunyu;
• 1 tablespoon yemafuta emuorivhi.

Kugadzirira modhi

Bvisa ganda kubva mbatata yacon uye ucheke kuita zvidimbu zvidete. Isa zvidimbu mumudziyo wobva wawedzera paprika, kumini, munyu nemafuta, fambisa zvakanaka uye ronga mutray. Siya muchoto pa 175º kwemaminitsi makumi maviri kana kusvika ndarama uye crispy.

3. Karoti, ginger uye yacon smoothie

Zvinoshandiswa

• 1 kapu yemvura;
• 1 hinji orenji;
• 1 karoti kadiki;
• 1 yacon mbishi uye yakavezwa;
• 1 chimedu che ginger;
• 1 kapu yemazaya echando.

Kugadzirira modhi

Rova zvese zvinoshandiswa, simbisa uye unwe mushure. Mimwe michero inogona kushandiswa kuravira.

Zvinogona kuitika mhedzisiro uye kutarisirwa

Iyo yacon mbatatisi, nekuti yakafuma mune fructooligosaccharides, kana ikadyiwa zvakawandisa, inogona kukonzeresa kugaya kudya, yakanyanyisa gasi, distension uye kurwadziwa nemudumbu. Iyi tuber inogona kunge isiri sarudzo yakanaka kune vanhu vane chirwere chinoshungurudza ura uye, nekudaro, zvinokurudzirwa kuti vanodya zvishoma kuti vatarise mwero wekushivirira kana kudzivirira kunwa kweiyi tuber.