7 Kubatsirwa kwePepuru Yam (Ube), uye Kusiyana Kwayo naTaro

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Akapfuma mune antioxidants
• 3. Inogona kubatsira kubata shuga yeropa
• 4. Ngaabatsire kudzikisa BP
• 5. Inogona kuvandudza zviratidzo zveasthma
• 6. Inokurudzira gut gut
• 7. Zvakawanda kwazvo
• Purple yam vs. taro mudzi
• Chinokosha

Dioscorea alata imhando yemarudzi anowanzo kunzi yepepuru yam, ube, violet yam, kana mvura yam.

Iyi tuberous midzi yemuriwo inotangira kubva kuSoutheast Asia uye inowanzo nyonganiswa ne taro midzi. Chizvarwa chemo chePhilippines, ikozvino yarimwa uye inonakidzwa pasirese.

Yam yepepuru ine makanda akacheneruka-shava uye nyama yepepuru, uye kuumbwa kwavo kunova munyoro kunge mbatatisi kana yabikwa.

Ivo vane inotapira, nutty kuravira uye inoshandiswa mune dzakasiyana siyana ndiro kubva kutapira kusvika kunonaka.

Uyezve, zvakazara nevhithamini, zvicherwa, uye antioxidants, zvese izvi zvinogona kubatsira hutano hwako.

Heano manomwe anoshamisa hutano mabhenefiti epepuru yam.

1. Zvakanyanya zvinovaka muviri

Iyo yepepuru yam (ube) istarchy midzi miriwo inova sosi huru ye carbs, potasium, uye vitamini C.

Kapu imwe (100 gramu) yekubika ube inopa zvinotevera ():

• Makorori: 140
• Carbs: 27 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0.1 magiramu
• Fiber: 4 magiramu
• Sodium: 0,83% yeiyo Zuva Nezuva Kukosha (DV)
• Potassium: 13.5% yeiyo DV
• Calcium: 2% yeiyo DV
• Iron: 4% yeiyo DV
• Vhitamini C: 40% yeiyo DV
• Vhitamini A: 4% yeiyo DV

Uye zvakare, ivo vakapfuma mune zvine simba michero yemakemikari uye antioxidants, kusanganisira anthocyanins, iyo inovapa yavo yakajeka hue.

Zvidzidzo zvakaratidza kuti anthocyanins inogona kubatsira kudzikamisa kukwira kweropa uye kuzvimba uye kudzivirira kurwisa kenza uye mhando 2 chirwere cheshuga (, 3,)

Uyezve, yamu dzepepuru dzakapfuma muvhitamini C, izvo zvinobatsira kuchengetedza maseru ako akagwinya, zvinowedzera kupinza kwesimbi, uye zvinodzivirira yako DNA kubva kukuvara (5).

Pfupiso Purple yams ndiwo ane starchy midzi miriwo ine hupfumi mu carbs, potasium, vhitamini C, uye phytonutrients, ayo ese akakosha kuchengetedza hutano hwakanaka.

2. Akapfuma mune antioxidants

Yamhu yepepuru yakafuma mune antioxidants, inosanganisira anthocyanins uye vhitamini C.

Maantioxidants anobatsira kuchengetedza maseru ako kubva mukukuvara kunokonzerwa nemamorekuru anokuvadza anonzi mahara radicals ().

Yemahara radical kukuvara kwakabatana kune mazhinji asingagumi mamiriro, senge kenza, chirwere chemwoyo, chirwere cheshuga, uye neurodegenerative kusagadzikana ().

Yum yepepuru inopa sosi vhitamini C, iyo inoshanda seyakasimba antioxidant mumuviri wako.

Muchokwadi, zvidzidzo zvakaratidza kuti kunwa kwakawanda vhitamini C kunogona kuwedzera yako antioxidant mazinga anosvika 35%, kudzivirira kubva kune inokanganisa maseru kukuvara (,,).

Iyo anthocyanins mune yamu yepepuru zvakare iri mhando yepolyphenol antioxidant.

Kugara uchidya michero ine polyphenol-miriwo uye miriwo zvakabatanidzwa nenjodzi dzakaderera dzemhando dzinoverengeka dzekenza (,,).

Kuvimbisa kutsvagisa kunoratidza kuti maanthocyanin maviri mumayamu epepuru - cyanidin uye peonidin - anogona kudzora kukura kwemamwe marudzi ekenza, kusanganisira:

• Gomarara rekoloni. Imwe ongororo yakaratidza kusvika pa45% kudzikira mumamota mune mhuka dzakarapwa necyanidin yekudya, nepo imwe bvunzo-chubhu yekudzidza yakaona kuti yaidzora kukura kwemasero ekenza yemunhu (, 15).
• Kenza yemapapu. Ongororo-chubhu yekuongorora yakacherekedza kuti peonidin inodzora kukura kwemaseru emukenza emapapu ().
• Kenza yeprostate. Imwe bvunzo-chubhu yekuongorora yakaratidza kuti cyanidin yakadzora huwandu hwevanhu maseru ekenza yeprostate ().

Izvo zvakati, izvi zvidzidzo zvakashandisa huwandu hwakawandisa hwecyanidin uye peonidin. Nekudaro, hazvigoneke kuti iwe ungakohwa iwo mabhenefiti akafanana nekudya yamu yepepuru izere.

Pfupiso Yum yepepuru inopa sosi yeanthocyanins uye vhitamini C, ese ari maviri ane simba antioxidants. Ivo vakaratidzirwa kuchengetedza kubva kukuvara kwesero uye cancer.

3. Inogona kubatsira kubata shuga yeropa

Iwo ma flavonoid ari mumamhu epepuru akaratidzirwa kubatsira kudzikisa shuga yeropa kune avo vane rudzi rwechipiri chirwere cheshuga.

Kufutisa uye kuzvimba kunokonzerwa nekushushikana nekushushikana kunowedzera mukana wako we insulin kudzvinyirira, kurwara kweshuga muropa, uye mhando 2 chirwere cheshuga ().

Insulin kuramba ndiko kana maseru ako asingapindure zvakanaka kune iyo hormone insulin, inova nebasa rekuchengetedza kudzora kweshuga muropa.

Imwe bvunzo-chubhu yekuongorora yakacherekedza kuti flavonoid-yakapfuma yepepuru yam inoburitsa yakadzora kushushikana kweiyo oxidative uye insulin kushora nekudzivirira insulin-inogadzira masero mupancreas (19).

Uye zvakare, ongororo mumakonzo makumi maviri yakawana kuti kuvapa huwandu hwakawanda hwepepuru yam yakabvisa chishuwo, kwakakurudzira kuonda, uye kusimudzira shuga yeropa (20).

Chekupedzisira, kumwe kuongorora kwakaratidza kuti yepepuru yam inowedzera inoderedza mwero weshuga yekudyiwa mumakonzo ane mazinga akakwirira, zvichikonzera kuwedzerwa kweshuga yeropa (21).

Izvi zvinogona kunge zvichikonzerwa nechikamu cheyama yepepuru 'yakadzika glycemic index (GI). Iyo GI, iyo inotangira kubva pa0-100, chiyero chekuti mashuga anokurumidza kupinda sei muropa rako.

Yum yepepuru ine GI ye24, zvichireva kuti carbs dzakaputswa kuita shuga zvishoma nezvishoma, zvichikonzera kuburitswa kwesimba kwesimba panzvimbo yeshuga yeropa (22).

Pfupiso Iwo ma flavonoid mumayamu epepuru anogona kubatsira kusimudzira kudzora shuga muropa muvanhu vane chirwere cheshuga chechipiri Zvakare, yamu yepepuru ine yakaderera glycemic index, iyo inogona kubatsira kudzivirira shuga yeropa spikes.

4. Ngaabatsire kudzikisa BP

Yakakwira BP yakanyanya njodzi yekukanganiswa nemoyo uye sitiroko (23,).

Yamhu yepepuru inogona kuve neropa-kumanikidza-kudzikisira mhedzisiro. Vatsvagiri vanofunga kuti izvi zvinogona kunge zvichikonzerwa nekunakidza kwavo antioxidant zvemukati (25).

Ongororo-chubhu yekuongorora yakawana kuti mazamu epepuru ane antioxidants ayo anogona kubatsira kudzikisira kukwira kweropa nenzira yakafanana neiyo yakajairika-yekumanikidza-kuderedza mishonga inonzi angiotensin-inoshandura-enzyme inhibitors (ACE inhibitors) (26).

Imwe bvunzo-chubhu yekuongorora yakaratidza kuti maantioxidants mumazamu epepuru anogona kudzivirira kushandurwa kweAngiotensin 1 kuva angiotensin 2, mukomboni unoona nezve kukwidziridzwa kweropa (26).

Nepo mhedzisiro iyi iri kuvimbisa, yakawanikwa murabhoritari. Kuwedzera kutsvagurudza kwevanhu kunodiwa usati wapedzisa kuti kudya yams yepepuru kunogona kudzikisa BP yako.

Pfupiso Tsvagurudzo yeLab yakaratidza kunoshamisa kweropa-kumanikidza-kudzikisira mhedzisiro ye antioxidant-yakapfuma yepepuru yam yakabudiswa Zvakadaro, zvimwe zvidzidzo zvevanhu zvinodiwa.

5. Inogona kuvandudza zviratidzo zveasthma

Asthma chirwere chisingaperi chinoputira mweya.

Kutsvagurudza kunoratidza kuti kudya kwakanyanya kwema antioxidants kunge mavitamini A uye C kunoenderana nenjodzi yakadzikira yeasthma (,).

Imwe ongororo yeongororo makumi mana yakawana kuti kuitika kweasima muvanhu vakuru kwakabatana neakaderera vhitamini A kudya. Muchokwadi, avo vane asthma vaisangana chete nezve 50% yezuva nezuva yakakurudzirwa kudya vhitamini A, paavhareji (29).

Uye zvakare, huwandu hweasthma hwakawedzera ne12% kune avo vaive neakaderera kudya kwevhitamini C yekudya.

Yum yepepuru yakanaka inopa antioxidants uye mavitamini A uye C, zvichikubatsira iwe kusvika pamatanho ako ezuva nezuva ekutora mavhitamini aya.

Pfupiso Maantioxidants akaita mavitamini A uye C mumayamu epepuru anogona kubatsira kudzikisa njodzi nezviratidzo zveasima.

6. Inokurudzira gut gut

Yapuro yamu inogona kubatsira kuvandudza ura hwako hutano.

Iwo akazara nema carbs akaomarara uye sosi yakanaka yekusagadzikana starch, mhando yecarb isingagadzike kugaya.

Imwe bvunzo-chubhu yekuongorora yakaratidza kuti starch isingamiriri kubva kumamayera epepuru yakawedzera huwandu hwe Bifidobacteria, mhando yeinobatsira gut gut bacteria, mune yakateedzerwa yakakura ura nharaunda ().

Aya mabhakitiriya anoita basa rakakosha muhutano hwako, kubatsira kuparara kweakaomesesa carbs uye fiber ().

Ivo vanogona kutobatsira kudzikisa njodzi yako yemamwe mamiriro, senge kenza yemavara, chirwere chechipfuva chinoputira (IBD), uye chinokanganisa bowel syndrome (IBS). Izvo zvinogadzira zvine hutano mafuta acids uye B mavitamini (,,,).

Uyezve, kumwe kuongorora mumakonzo kwakawana kuti yamshava yepepuru yaive neanorwisa-kupisa mhedzisiro uye yakadzikira zviratidzo zvecolitis ().

Nekudaro, kumwe kutsvagurudza kunodiwa kuti uzive kana kudya yakazara yamu yepepuru kune anti-kupisa mhedzisiro muvanhu vane colitis.

Pfupiso Iyo inodzivirira starch mumamamu inobatsira kuwedzera kukura kwe Bifidobacteria, ayo ari mabhakitiriya ane hutano anoita basa rakakosha mukuchengetedza hutano hwako.

7. Zvakawanda kwazvo

Yum yepepuru ine dzakasiyana siyana dzekushandisa zvekudya.

Aya machubhu akasiyana-siyana anogona kuvezwa, kusvibiswa, kukangwa kana kubikwa. Ivo anowanzo shandiswa mune dzakasiyana siyana madhishi panzvimbo yemimwe miriwo ine sitachi, inosanganisira:

• stews
• masobho
• kumutsa-fries

MuPhilippines, yamu dzepepuru dzinoitwa hupfu hunoshandiswa mukudyiwa kwakawanda.

Uyezve, iwe unogona kugadziriswa kuita hupfu hunogona kushandiswa kugadzira chikafu chine mavara, kusanganisira mupunga, zvihwitsi, makeke, madhiri, uye majamu.

Pfupiso Yum yepepuru inogona kushandurwa kuita akasiyana mafomu, ichivaita mumwe wemiriwo inochinjika zvakanyanya pasi rose.

Purple yam vs. taro mudzi

Taro mudzi (Colocasia esculenta) mudzi wemuriwo unowanikwa kuSoutheast Asia.

Kazhinji inodaidzwa kuti mbatatisi yetropiki, inosiyana nemavara kubva kuchena kusvika kune grey kusvika kune lavender uye ine inotapira zvinyoro nyoro.

Purple yam uye taro mudzi anotaridzika zvakafanana, ndosaka kuvhiringidzika pakati pezviviri. Zvakangodaro, kana dzakabviswa matehwe adzo, iwo akasiyana mavara.

Taro inorimwa kubva kunopisa taro chirimwa uye haisi imwe yemhando dzinenge mazana matanhatu emamamu.

Pfupiso Taro mudzi unokura kubva kune taro chirimwa, uye kusiyana nepepuru yams, iwo haasi marudzi e yam.

Chinokosha

Yum yepepuru inoshamisa zvine hutano starchy midzi midzi.

Ma antioxidants avo ane simba anogona kubatsira kudzikisa kuwanda kweropa rako uye neshuga yeropa.

Izvo zvinonaka uye zvine mutsindo nemuvara unopenya, zvichivaita chinhu chinonakidza chinogona kushandiswa mumidziyo yakasiyana inotapira uye inonaka.