7 Uru nke Purple Yam (Ube), na otu o si dị iche na Taro

Ndinaya

• 1. Na-edozi ahụ nke ukwuu
• 2. Ogaranya na antioxidants
• 3. Nwere ike inye aka ijikwa shuga dị n'ọbara
• 4. Nwere ike inye aka belata ọbara mgbali elu
• 5. Nwere ike melite mgbaàmà nke ụkwara ume ọkụ
• 6. Na-akwalite ahụ ike
• 7. Nnọọ vasatail
• Purple yam vs. taro mgbọrọgwụ
• Isi okwu

Dioscorea alata bu udiri yam nke ana akpo dika odo odo, ube, violet yam, ma obu ji mmiri.

Akwụkwọ nri mgbọrọgwụ a sitere na Ndịda Ebe Ọwụwa Anyanwụ Eshia ma na-enwekarị mgbagwoju anya na mgbọrọgwụ taro. Otu amaala amaala amaala Philippines, a na-akọ ya ma na-anụ ụtọ ya n'ụwa niile.

Ji na-acha odo odo nwere akpụkpọ awọ na anụ odo odo, ọdịdị ha na-adịkwa nro ka nduku mgbe a na-esi ya.

Ha nwere ekpomeekpo, nke na-atọ ụtọ, a na-ejikwa ha eri nri dị iche iche site na ụtọ ruo savory.

Kedu ihe ọzọ, ha jupụtara na vitamin, mineral, na antioxidants, ha niile nwere ike ịbara ahụ ike gị uru.

Nke a bụ uru 7 dị ịtụnanya maka ahụike nke odo.

1. Na-edozi ahụ nke ukwuu

The purple yam (ube) bụ starchy mgbọrọgwụ akwukwo nri nke ahụ bụ nnukwu isi iyi nke carbs, potassium, na vitamin C.

Otu iko (100 grams) nke ube esi nri na-enye ihe ndị a ():

• Calorisị: 140
• Carbs: 27 gram
• Protein: 1 gram
• Abụba: 0,1 gram
• Eriri: 4 gram
• Sodium: 0.83% nke Uru Kwa Dailybọchị (DV)
• Potassium: 13.5% nke DV
• Calcium: 2% nke DV
• Iron: 4% nke DV
• Vitamin C: 40% nke DV
• Vitamin A: 4% nke DV

Na mgbakwunye, ha bara ọgaranya na ogige osisi siri ike na antioxidants, gụnyere anthocyanins, nke na-enye ha agba agba ha.

Nnyocha egosiwo na anthocyanins nwere ike inye aka belata ọbara mgbali na mbufụt ma chebe megide kansa na pịnye ọrịa shuga 2 (, 3,)

Kedu ihe ọzọ, yams na-acha odo odo bara ọgaranya na vitamin C, nke na-enyere aka ime ka mkpụrụ ndụ gị dị mma, na-eme ka absorption iron, ma chebe DNA gị ka ọ ghara imebi (5).

Na nchikota Purple yams bụ ahịhịa mgbọrọgwụ starchy jupụtara na carbs, potassium, vitamin C, na phytonutrients, ha niile dị mkpa iji nwee ahụ ike.

2. Ogaranya na antioxidants

Purple yam dị ọgaranya na antioxidants, gụnyere anthocyanins na vitamin C.

Antioxidants na-enyere aka kpuchido mkpụrụ ndụ gị ka ọ ghara imebi site na mkpụrụ ndụ ihe ọghọm a na - akpọ free radicals ().

A na - ejikọ ọtụtụ mmebi ihe na - adịghị ala ala, dịka ọrịa kansa, ọrịa obi, ọrịa shuga, na ọrịa neurodegenerative ().

Yam dị ụtọ bụ nnukwu ihe na-enye vitamin C, nke na - arụ ọrụ dị ka ezigbo antioxidant n’ahụ gị.

N'ezie, ọmụmụ ihe egosila na ị na-erikwu vitamin C nwere ike ime ka ogo gị antioxidant dị elu ruo 35%, na-echebe megide mmebi cell oxidative (,,).

Anthocyanins na purple yams bụkwa ụdị polyphenol antioxidant.

Ejikọtala mkpụrụ osisi na akwụkwọ nri jupụtara na polyphenol mgbe niile na obere ihe egwu nke ọtụtụ ọrịa kansa (,,).

Nnyocha na-ekwe nkwa na-egosi na anthocyanins abụọ na pọmpụ pọmị - cyanidin na peonidin - nwere ike belata uto nke ụfọdụ ụdị ọrịa cancer, gụnyere:

• Ọrịa cancer. Otu nnyocha gosiri na 45% Mbelata etuto dị na anụmanụ ndị a na-agwọ na cyanidin nri, ebe nyocha ọzọ-tube tube chọpụtara na ọ na-ebelata uto nke mkpụrụ ndụ cancer mmadụ (15).
• Ọrịa afọ akpa ume. Nnyocha nyocha-tube chọpụtara na peonidin belata uto nke mkpụrụ ndụ kansa cancer ().
• Ọrịa cancer. Nnyocha ọmụmụ-tube ọzọ kwuru na cyanidin belatara ọnụ ọgụgụ nke mkpụrụ ndụ cancer cancer mmadụ ().

Nke ahụ kwuru, sị, ọmụmụ ihe ndị a jiri ọtụtụ cyanidin na peonidin lebara anya. Ya mere, o yighị ka ị ga-erite otu uru ahụ site na iri ezigbo odo odo.

Na nchikota Jasple Purple bụ nnukwu isi iyi nke anthocyanins na vitamin C, ha abụọ bụ ndị antioxidants siri ike. E gosipụtara ha ichebe megide mmebi sel na kansa.

3. Nwere ike inye aka ijikwa shuga dị n'ọbara

E gosipụtara flavonoids na pọmpụ pọm pọpụl ga-enye aka belata shuga dị n'ọbara ndị nwere ụdị ọrịa shuga 2.

Oke ibu na mbufụt nke nrụgide oxidative na-eme ka ị nwekwuo ike mgbochi insulin, njikwa ọbara shuga na-adịghị mma, na ụdị ọrịa shuga 2 ().

Mgbochi insulin bụ mgbe mkpụrụ ndụ gị anaghị azaghachi nke ọma insulin homonụ, nke bụ ọrụ maka ijigide njikwa shuga ọbara gị.

Otu nnyocha nyocha tube hụrụ na flavonoid bara ọgaranya na-acha odo odo na-ebelata nrụgide oxidative na insulin na-eguzogide site na ichedo mkpụrụ ndụ na-emepụta insulin na pancreas (19).

Tụkwasị na nke ahụ, nnyocha e mere na oke 20 chọpụtara na ịnye ha nnukwu odo odo na-ewepụta agụụ na-ebelata agụụ, na-agba ume ka ọ ghara ibu ibu, ma na-eme ka njikwa shuga dị elu (20).

N'ikpeazụ, nchọpụta ọzọ kọrọ na mgbakwunye na-acha odo odo na-ebelata ọnụ ọgụgụ nke ọbara shuga ọbara na oke na ọkwa dị elu, na-eme ka njikwa shuga dị elu (21).

O nwere ike ịbụ na nke a ga - abụ ihe na - acha odo odo ‘gly glymic index’ (GI). GI, nke sitere na 0-100, bụ etu esi etinye sugars ngwa ngwa n'ọbara gị.

Ebube dị ọcha nwere GI nke 24, nke pụtara na a na-agbaji carbs na shuga nwayọọ nwayọọ, na-eme ka ịhapụ ike mgbe niile karịa ọbara shuga (22).

Na nchikota Flavonoids ndị ahụ na-acha odo odo na-acha odo odo nwere ike inye aka kwalite njikwa shuga ọbara na ndị nwere ụdị ọrịa shuga 2. Ọzọkwa, yms na-acha odo odo nwere akara glycemic dị ala, nke nwere ike inye aka igbochi spikes shuga dị n'ọbara.

4. Nwere ike inye aka belata ọbara mgbali elu

Ọbara mgbali elu bụ isi ihe na - akpata ọrịa obi na ọrịa strok (23,).

Ngwurugwu na-acha odo odo nwere ike ịnwe mmetụta-ịbelata ọbara-mgbali. Ndị na-eme nchọpụta kwenyere na nke a nwere ike ịbụ n'ihi nnukwu ọdịnaya antioxidant ha (25).

Nnyocha nke tube na-achọpụta na yams na-acha odo odo nwere antioxidants nke nwere ike inyere aka belata ọbara mgbali elu n'ụzọ yiri nke ọgwụ ndị na-eme ka ọbara mgbali elu na-akpọkarị angiotensin-converting-enzyme inhibitors (ACE inhibitors) (26).

Nnyocha ọmụmụ tube ọzọ gosipụtara na antioxidants na odo odo nwere ike igbochi ntụgharị nke angiotensin 1 na angiotensin 2, ngwongwo nke kpatara ọbara mgbali elu (26).

Ọ bụ ezie na nsonaazụ ndị a na-ekwe nkwa, enwetara ha na ụlọ nyocha. Achọkwuru nnyocha mmadụ na-eme tupu ikwubi ma iri nri odo na-acha odo odo nwere ike belata ọbara mgbali gị.

Na nchikota Researchlọ nyocha nyocha egosila nnukwu mmetụ ọbara na-ewedata mmetụta nke odo odo na-acha odo odo. N'agbanyeghị nke ahụ, ọ dị mkpa ịmụkwu ihe banyere mmadụ.

5. Nwere ike melite mgbaàmà nke ụkwara ume ọkụ

Asthma bụ ọrịa na-adịghị ala ala nke ikuku.

Nnyocha na-egosi na nnukwu nri nri nke antioxidants dị ka vitamin A na C jikọtara ya na mbelata ụkwara ume ọkụ (,).

Otu nnyocha nke ọmụmụ 40 chọpụtara na ndapụta nke ụkwara ume ọkụ na ndị okenye jikọtara ya na obere vitamin A. N'ezie, ndị nwere ụkwara ume ọkụ na-ezute ihe dị ka 50% nke nri vitamin A kwa ụbọchị, na nkezi (29).

Na mgbakwunye, ọnya nke ụkwara ume ọkụ mụbara site na 12% na ndị nwere obere nri vitamin C.

Ngwurugwu purple bụ ezigbo isi iyi nke antioxidants na vitamin A na C, na-enyere gị aka iru ogo oriri gị kwa ụbọchị maka vitamin ndị a.

Na nchikota Antioxidants dị ka vitamin A na C n’ime pọmpụ pọpụl pọmpụ nwere ike inye aka belata ihe ize ndụ na mgbaàmà nke ụkwara ume ọkụ.

6. Na-akwalite ahụ ike

Yas na-acha odo odo nwere ike inye aka mee ka ahụ dị gị mma.

Ha jupụtara carbs dị mgbagwoju anya na ezigbo isi iyi nke stachi na-eguzogide ọgwụ, ụdị carb nke na-eguzogide mgbaze.

Otu nnyocha nke tube na-egosi na stachi na-eguzogide ọgwụ na-acha odo odo ji mee ka ọnụ ọgụgụ Bifidobacteria, ụdị nje bacteria na-aba uru, na gburugburu eriri afọ buru ibu ().

Nje bacteria ndị a na-arụ ọrụ dị oke mkpa na ahụ ike gị, na-enyere mbibi nke carbs dị mgbagwoju anya na eriri () aka.

Ha nwedịrị ike inye aka belata ihe ize ndụ nke ọnọdụ ụfọdụ, dịka ọrịa cancer na-egbu mgbu, ọrịa nsị na-egbu mgbu (IBD), na ọrịa bowel syndrome (IBS). Ha na-ewepụtakwara fatty acids na vitamin B nke ọma,,,,).

Ọzọkwa, otu nnyocha e mere na ụmụ oke na-acha odo odo nwere mmetụta mgbochi mkpali na ibelata mgbaàmà nke colitis ().

Agbanyeghị, ọ dị mkpa nyocha karịa iji mara ma iri nri ya niile na-acha odo odo nwere mmetụta na-egbochi mkpali na ụmụ mmadụ nwere colitis.

Na nchikota Na-eguzogide ọgwụ stachi na ji na-enyere dịkwuo uto nke Bifidobacteria, nke bụ nje bacteria na-adịghị ike nke na-arụ ọrụ dị oke mkpa iji chekwaa ahụ ike gị.

7. Nnọọ vasatail

Ji na-acha odo odo nwere ọtụtụ ihe eji eme nri.

Enwere ike sie eserese ndị a dịgasị iche, ghee ha eghe, ma ọ bụ sie ha. A na-ejikarị ha eri nri dị iche iche n'ọnọdụ nke akwụkwọ nri ndị ọzọ, gụnyere:

• Stew
• ofe
• edemede-fries

Na Philippines, a na-eme yms na-acha odo odo ka ọ bụrụ ntụ ọka a na-eji n'ọtụtụ desserts.

Ọzọkwa, enwere ike ịhazi ube ka ọ bụrụ ntụ ntụ enwere ike iji mepụta nri nwere agba dị iche iche, gụnyere osikapa, swiiti, achịcha, desserts, na jams.

Na nchikota A na-emegharị pọmpụ pọpụl pọpụl gaa n'ụdị dịgasị iche iche, na-eme ka ha bụrụ otu n'ime akwụkwọ nri ndị dịgasị nnọọ iche n'ụwa.

Purple yam vs. taro mgbọrọgwụ

Mgbọrọgwụ (Colocasia esculenta) bụ mgbọrọgwụ mgbọrọgwụ nke dị na Ndịda Ebe Ọwụwa Anyanwụ Eshia.

A na-akpọkarị poteto nke ebe okpomọkụ, ọ dịgasị iche na agba site na ọcha ka isi awọ ruo lavender ma nwee uto ụtọ dị nro.

Purple yam na taro mgbọrọgwụ yiri nke a, ya mere mgbagwoju anya dị n'etiti ha abụọ. Ka o sina dị, mgbe a napụrụ ha akpụkpọ ahụ, ha dị iche iche.

Taro toro site na osisi taro nke ebe okpomọkụ ma ọ bụghị otu n'ime ihe fọrọ nke nta ka ọ bụrụ ụdị 600 ji.

Na nchikota Mgbọrọgwụ Taro na-eto site na osisi taro, n'adịghịkwa ka odo odo, ha abụghị ụdị ji.

Isi okwu

Ji na-acha odo odo bụ ezigbo nri starchy mgbọrọgwụ.

Antioxidants ha siri ike nwere ike inye aka belata ọbara mgbali gị na ogo shuga.

Ha dị ụtọ ma na-agbanwe agbanwe na agba agba, na-eme ka ha bụrụ ihe na-atọ ụtọ nke enwere ike iji mee ihe dị iche iche na-atọ ụtọ ma na-atọ ụtọ.