Sweet Potato vs Yams: Ndeupi Musiyano?

Zvemukati

• Chii Chiri Mbatatisi?
• Yakasviba-Ganda, Orenji-Fleshed Sweet Mapatata
• Goridhe-Ganda, Yakachenuruka-Yakapetwa Nyama Mbatatisi
• Chii chinonzi Yams?
• Sei Vanhu Vachivhiringidza?
• Vakagadzirirwa uye Vanodyiwa zvakasiyana
• Izvo Nutrient Zvemukati Zvinosiyana
• Ivo Anogona Hutano Hutano Mabhenefiti Akasiyana
• Migumisiro Yakashata
• Icho Chinokosha

Mazwi ekuti "mbatatisi" uye "yam" anowanzo shandiswa zvakasiyana, zvichikonzera nyonganiso yakawanda.

Kunyange zvese zviri zviviri zviri pasi pevhu tuber miriwo, iwo akatosiyana zvakanyanya.

Idzo ndedzemhuri dzakasiyana dzemichero uye dzakangosiyana hukama.

Saka nei kusagadzikana kwese? Chinyorwa ichi chinotsanangura musiyano wakakura uripo pakati pembatatisi nemaam.

Chii Chiri Mbatatisi?

Mbatatisi, inozivikanwa zvakare nezita resainzi Ipomoea batatas, ine starchy midzi miriwo.

Ivo vanofungidzirwa kuti vanobva muCentral kana South America, asi North Carolina parizvino ndiyo inogadzira muhombe ().

Zvinotoshamisa kuti, matapiri anongoenderana chete nembatatisi.

Kunge mbatatisi yenguva dzose, midzi inotapira yemuti unotapira inodyiwa semuriwo. Mashizha awo uye nhungirwa dzimwe nguva zvinodyiwa semuriwo.

Zvisinei, mbatatisi yakasarudzika-inotaridzika tuber.

Iwo akareba uye akapetwa neganda rakatsetseka iro rinogona kusiyanisa muvara, kubva kune yero, orenji, tsvuku, shava kana pepuru kusvika beige. Zvichienderana nerudzi, iyo nyama inogona kubva kubva kuchena kuenda kuorenji kusvika kunyange nepepuru.

Kune mhando mbiri dzakakosha dzembatatisi:

Yakasviba-Ganda, Orenji-Fleshed Sweet Mapatata

Kuenzaniswa nembatatisi dzakachekwa negoridhe, idzi dzakapfava uye dzinotapira dzine ganda rakasviba, rine shava-shava uye nyama yakajeka yeorenji. Ivo vanowanzo kuve vane hunyoro uye hunyoro uye vanowanzo kuwanikwa muUS.

Goridhe-Ganda, Yakachenuruka-Yakapetwa Nyama Mbatatisi

Iyi vhezheni yakasimbiswa neganda regoridhe uye yakajeka yeyero nyama. Iyo inowanzo kuve neyakaomeswa magadzirirwo uye haina kutapira zvishoma pane yakasviba-ganda ganda rinonaka.

Zvisinei nerudzi, mbatatisi kazhinji inotapira uye yakasviba kupfuura mbatatisi yenguva dzose.

Iyo yakasimba kwazvo miriwo. Hupenyu hwavo hwakareba hwesherufu hunovatendera kuti vatengese gore rese. Kana ikachengetwa nemazvo munzvimbo inotonhorera, yakaoma, inogona kuchengeta kusvika pamwedzi 2-3.

Unogona kuzvitenga mumhando dzakasiyana siyana, kazhinji kazhinji zvakakwana kana dzimwe nguva pre-peeled, zvakabikwa uye zvinotengeswa mumakani kana chando.

Pfupiso: Mbatatisi istarchy midzi yemiriwo inotangira muCentral kana South America. Kune mhando mbiri huru. Ivo vane hupenyu hwakareba hwesherufu uye vanowanzove kutapira uye kusviba kupfuura zvakajairika mbatatisi.

Chii chinonzi Yams?

Yams zvakare iri tuber miriwo.

Zita ravo resainzi ndi Dioscorea, uye vanobva muAfrica neAsia. Ivo izvozvi anowanzo kuwanikwa muCaribbean neLatin America futi. Mhando dzinopfuura mazana matanhatu dzemamato dzinozivikanwa, uye 95% yeiyi ichiri kurimwa muAfrica.

Kuenzaniswa nembatatisi, mbambaira dzinogona kukura kwazvo. Hukuru hunogona kusiyana kubva pane hwembatata diki kusvika pamamita mashanu (1.5 mita). Pasina kutaura, ivo vanogona kuyera kusvika kune inoyevedza 132 mapaundi (60 kgs) ().

Yamu ane mamwe maitiro akasarudzika anobatsira kusiyanisa iwo mbatatisi, kunyanya saizi uye ganda.

Iwo ari cylindrical muchimiro ane brown, yakaoma, yemakwati-akaita seganda ayo anonetsa kumenya, asi anonyorova mushure mekudziya. Ruvara rwenyama runosiyana kubva kuchena kana yero kuenda kune yepepuru kana pingi mumazamu akakura.

Yamu ine yakasarudzika kuravira, futi. Inofananidzwa nembatatisi, mbambaira hadzitapiri uye dzakawandisa uye dzakaoma.

Ivo zvakare vanowanzo kuve neakanaka pasherefu hupenyu. Zvisinei, mamwe marudzi anochengeta zvirinani kupfuura mamwe.

MuUS, mamam echokwadi anogona kuva akaoma kuwana. Ivo vanotengeswa kunze kwenyika uye havawanzo kuwanikwa muzvitoro zvemuno. Mikana yako yakanakisa yekuvawana iri mune ezvitoro zvepasi rese kana zvemadzinza.

Pfupiso: Yam yechokwadi idya rinodyiwa rinotangira muAfrica neAsia. Kune mhando dzinopfuura mazana matanhatu, dzinosiyana zvakanyanya muhukuru. Ivo vane nyeredzi uye vanooma kupfuura mbatatisi uye havawanzo kuwanikwa muzvitoro zvemuno.

Sei Vanhu Vachivhiringidza?

Kuwanda kwekukanganiswa kwakakomberedza mazwi aya matapiri uye yamu.

Mazita ese ari maviri anoshandiswa zvakasiyana uye anowanzo nyorwa zvisirizvo muzvitoro.

Asi, iwo akasiyana zvachose miriwo.

Zvikonzero zvishoma zvinogona kutsanangura kuti kusanganiswa uku kwakaitika sei.

Varanda vemuAfrica vakauya kuUS vakadaidza mbatatisi yemuno "nyami," zvinoreva kuti "yam" muChirungu. Izvi zvinodaro nekuti zvakavayeuchidza nezveyam yechokwadi, chikafu chekudya chavaiziva muAfrica.

Pamusoro pezvo, iyo yakasviba-ganda, orenji-yenyama inotapira dzakasiyana yakangounzwa kuUS makumi emakore apfuura. Kuti vagosiyanisa mbatatisi isina ganda rakatsetseka, vagadziri vakavadana kuti “yams.”

Izwi rekuti “yam” parizvino rava nguva yekutengesa kuvarairidzi kusiyanisa pakati pemhando mbiri dzetapiri.

Mazhinji miriwo akanyorwa se “yam” muzvitoro zvikuru zveUS anongori akasiyana mbatatisi.

Pfupiso: Kuvhiringidzika pakati pembatatisi nemazamu kwakamuka apo vagadziri veUS vakatanga kushandisa izwi remuAfrica "nyami," iro rinoshandura kuti "yam," kusiyanisa pakati pemhando dzakasiyana dzembatatisi.

Vakagadzirirwa uye Vanodyiwa zvakasiyana

Ose mbatatisi uye yamu anonyanya kuita zvinhu. Vanogona kugadzirirwa nekubika, kupisa, kunyorera kana kutsvaira.

Iyo mbatatisi inowanzo kuwanikwa mumasupamaketi eU.S., saka sezvaungatarisira, inoshandiswa mune yakafararira yemidziyo yechinyakare madhishi, ese anotapira uye anonaka.

Iyo inowanzo kubikwa, yakasungwa kana yakagochwa. Inowanzo shandiswa kugadzira mbatatisi fries, imwe mbatatisi yakabikwa kana yakashambadza. Inogona zvakare kunatswa uye kushandiswa mumasobho uye madhiri.

Sechikafu pane tafura yekutenda, inowanzo shandiswa sembatatisi casserole ine marshmallows kana shuga kana kugadzirwa mbambaira inotapira.

Kune rimwe divi, mazamu echokwadi haawanikwe muzvitoro zvikuru zvekuMadokero. Nekudaro, icho chikafu chinodyiwa mune dzimwe nyika, kunyanya idzo dziri muAfrica.

Hupenyu hwavo hwakareba hwesherufu hunovatendera kuve chikafu chakatsiga panguva dzekukohwa kwakashata ().

Mu Africa, dzinowanzo bikwa, dzakakangwa kana dzakakangwa. Yamhu yepepuru inowanzo kuwanikwa muJapan, Indonesia, Vietnam nePhilippines uye inowanzo shandiswa mumadhizeti.

Yams inogona kutengwa mune akati wandei mafomu, kusanganisira akazara, hupfu kana hupfu uye sekuwedzera.

Yupfu yeYam inowanikwa kuMadokero kubva kumagirosa anonyanya kugadzira zvigadzirwa zvemuAfrica. Inogona kushandiswa kugadzira bundu rinoshumirwa sedivi nemastowe kana casseroles. Inogona zvakare kushandiswa zvakafanana kune pakarepo mashed mbatatisi.

Wild yam poda inogona kuwanikwa mune zvimwe zvehutano chikafu uye zvekuwedzera zvitoro pasi pemazita akasiyana siyana. Izvi zvinosanganisira mhuka yemusango yeMexico, colic midzi kana Chinese yam.

Pfupiso: Ose mbatatisi uye mamamu zvakabikwa, zvakakangwa kana kukangwa. Mbatatisi inoshandiswa kugadzira mafirita, mapai, masobho uye casseroles. Yams inowanzo kuwanikwa kuMadokero sehupfu kana kuwedzera kwehutano.

Izvo Nutrient Zvemukati Zvinosiyana

Mbatata mbishi yakasvibirira ine mvura (77%), makabhohaidhiretsi (20.1%), mapuroteni (1.6%), faibha (3%) uye anenge asina mafuta (4).

Mukuenzanisa, yam mbishi ine mvura (70%), makabhohaidhiretsi (24%), mapuroteni (1.5%), faibha (4%) uye anenge asina mafuta (5).

3.5-ounce (100-gramu) inoshumirwa mbatatisi yakabikwa neganda pane rine (4):

• Makorori: 90
• Carbohydrate: 20.7 magiramu
• Chikafu fiber: 3.3 magiramu
• Mafuta: 0.2 magiramu
• Mapuroteni: 2 magiramu
• Vhitamini A: 384% DV
• Vhitamini C: 33% DV
• Vhitamini B1 (Thiamine): 7% DV
• Vhitamini B2 (Riboflavin6% DV
• Vitamini B3 (Niacin): 7% DV
• Vitamini B5 (Pantothenic acid): 9% DV
• Vhitamini B6 (Pyridoxine): 14% DV
• Iron: 4% DV
• Magnesium: 7% DV
• Phosphorus: 5% DV
• Potassium: 14% DV
• Mhangura: 8% DV
• Manganese: 25% DV

3.5-ounce (100-gramu) inoshumirwa yeam yakabikwa kana yakabikwa ine (5):

• Makorori: 116
• Carbohydrate: 27.5 magiramu
• Chikafu fiber: 3.9 magiramu
• Mafuta: 0.1 magiramu
• Mapuroteni: 1.5 magiramu
• Vhitamini A: 2% DV
• Vhitamini C: 20% DV
• Vhitamini B1 (Thiamine): 6% DV
• Vhitamini B2 (Riboflavin): 2% DV
• Vitamini B3 (Niacin): 3% DV
• Vitamini B5 (Pantothenic acid): 3% DV
• Vhitamini B6 (Pyridoxine): 11% DV
• Iron: 3% DV
• Magnesium: 5% DV
• Phosphorus: 5% DV
• Potassium: 19% DV
• Mhangura: 8% DV
• Manganese: 19% DV

Mbatatisi inotapira inowanzove ine mashoma macalorie pakushanda pane yam. Iwo zvakare ane zvishoma zvishoma vhitamini C uye inopfuura nekatatu huwandu hwe beta-carotene, iyo inoshandura kuita vhitamini A mumuviri.

Muchokwadi, imwe 3.5-ounce (100-gramu) inoshandisa mbatatisi inokupa iwe pamwe neako ese ezuva rako rinokurudzirwa huwandu hwevhitamini A, yakakosha pakuona zvakajairika uye immune system (4).

Kune rimwe divi, mbishi mbishi dzakapfuma zvishoma mu potassium nemanganizi. Izvi zvinovaka muviri zvakakosha kune hutano hwakanaka hwemapfupa, kushanda kwakakodzera kwemoyo, kukura uye metabolism (,).

Ose mbatatisi uye yamu ane huwandu hwakaringana hwemamwe micronutrients, senge B mavitamini, ayo akakosha pamabasa mazhinji emuviri, kusanganisira kuburitsa simba uye kugadzira DNA.

Izvo zvakakoshawo kuti utarise glycemic index (GI) yeimwe neimwe. Iyo GI yechikafu inopa zano rekuti zvishoma nezvishoma kana nekukurumidza zvinokanganisa sei mashuga eropa rako.

GI inoyerwa pachiyero che0-100. Chikafu chine GI yakaderera kana ichiita kuti mashuga eropa asimuke zvishoma nezvishoma, nepo chikafu cheGI chakakwira chichiita kuti mashuga eropa akwire nekukurumidza.

Nzira dzekubika uye dzekugadzirira dzinogona kukonzera GI yechikafu kusiyana. Semuenzaniso, mbatatisi ine GI yepakati nepakati, zvichisiyana kubva pa44 kusvika pa96, nepo mazamu aine GI yepasi-kusvika-pakakwirira, kubvira pa35-77 (8).

Kubika, pane kubheka, kutsvaira kana kunya, zvakabatana neGI yepasi ().

Pfupiso: Mbatatisi yakaderera mumakirori uye yakakwira mu beta-carotene uye vhitamini C kupfuura yam. Yams ane potasium zvishoma uye manganese. Izvo zvese zvine huwandu hwakaringana hweB mavitamini.

Ivo Anogona Hutano Hutano Mabhenefiti Akasiyana

Mbatatisi inotapira sosi huru yeinowanikwa beta-carotene, iyo inokwanisa kuwedzera mavitamini A ako mazinga. Izvi zvinogona kuve zvakakosha kwazvo munyika dzichiri kusimukira uko kushomeka kwevhitamini A kwakajairika ().

Mbatatisi zvakare yakafuma mune antioxidants, kunyanya carotenoids, iyo inofungidzirwa kubatsira kudzivirira kubva kuchirwere chemoyo nekuderedza njodzi yekenza (,).

Dzimwe mhando dzembatatisi, kunyanya dzepepuru, dzinofungidzirwa kuti ndedzepamusoro-soro muma antioxidants - akakwirira kupfuura mimwe michero nemiriwo (13).

Zvakare, zvimwe zvidzidzo zvinoratidza kuti mamwe marudzi etapiri anogona kubatsira kugadzirisa shuga yeropa uye kudzikisa "yakaipa" LDL cholesterol kune vanhu vane chirwere cheshuga cheshuga (,,).

Zvichakadaro, iyo hutano mabhenefiti emamamu haana kuongororwa zvakanyanya.

Pane humbowo hwakaganhurwa hwekuti kubvisa yam kunogona kuve mushonga unobatsira wezvimwe zvezviratidzo zvisingafadzi zvekuguma kuenda kumwedzi.

Imwe ongororo mumakumi maviri nemaviri emadzimai ekumiraopaopausal yakawana kuti kudyiwa kwakawanda kwemazamu kwemazuva makumi matatu kwakavandudza mahormone, kwakadzora LDL cholesterol uye kwakawedzera antioxidant mazinga ().

Izvo zvakakosha kuti urangarire kuti ichi chaive chidzidzo chidiki, uye humwe humbowo hunodiwa kuratidza izvi zvakanaka zvehutano.

Pfupiso: Iyo yakakwenenzvera antioxidant yezvinhu zvinotapira inogona kudzivirira kubva kuzvirwere, pamwe nekuvandudza shuga yeropa kudzora uye kudzikisa "yakaipa" LDL cholesterol. Yamu inogona kubatsira kubvisa zviratidzo zvekuguma kuenda kumwedzi.

Migumisiro Yakashata

Kunyangwe mbatatisi uye mamamu zvichinzi chikafu chine hutano uye chakachengeteka kudyiwa nevanhu vazhinji, kungave kuchenjera kutevedzera zvimwe zvekuchengetedza.

Semuenzaniso, mbatatisi ine mwero wakaringana wehoriyamu. Izvi zvinhu zvinongoitika zvega zvisingaite. Zvisinei, pavanoungana mumuviri, vanogona kukonzera matambudziko kune vanhu vari panjodzi yeitsvo matombo ().

Chenjedzo dzinofanirwawo kutorwa mukugadzirira yamu.

Nepo mbatatisi inogona kudyiwa zvisina mbishi, dzimwe mhando dzemamamu dzakachengeteka chete kudyiwa kana dzabikwa.

Zvinowanzoitika mapuroteni emiti anowanikwa mumamamu anogona kuva chepfu uye anokonzeresa kurwara kana akadyiwa ari mbishi. Kuhwinha uye kubika madam zvakanyatso kubvisa chero zvinokuvadza ().

Pfupiso: Mbatatisi ine ma oxalates ayo anogona kuwedzera njodzi yematombo eitsvo. Yam inofanira kubikwa zvakanyatsobvisa zvakasvibirira zvinowanzoitika zvine chepfu.

Icho Chinokosha

Mbatatisi nembambaira zvakasiyana chose miriwo.

Nekudaro, zvese zviri zviviri zvinovaka muviri, zvinonaka uye zvinowirirana pakudya.

Nhapitapi dzinotapira dzinowanzove nyore kuwana uye zvine hutano hwakakwirira kupfuura yamu - kunyangwe zvishoma chete. Kana iwe uchida inotapira, fluffier uye moister mameseji, sarudza mbatatisi.

Yams ine nyeredzi, yakaoma kuumbwa asi zvingave zvakaoma kuwana.

Iwe haugone kukanganisika kana.