Satsumaimo: Dankalin Dankali na Jafananci

About the Author: Joost Nusselder, marubucin littafin girke-girken abinci mai mahimmanci na Jafananci An sabunta Agusta 26, 2022

Ba za ku iya rasa satsumaimo ba lokacin da kalar ja da shunayya ta dube ku. Dankalin turawa ne na Jafana wanda wataƙila kun gani a kasuwa. Abincin yau da kullun a kowane abincin godiya shine Satsuma-Imo-dankalin turawa mai daɗi na Jafananci, wanda shine mafi kyawun masu sha'awar cin abinci na paleo.

Dankalin turawa mai daɗi (Ipomoea batatas) tsirrai ne na dicotyledonous wanda ke cikin dangin Convolvulaceae.

Manyanta, masu ɗaci, masu ɗanɗanowa, Tushen bututu tushen kayan lambu ne. Ƙananan ganye da harbe ana cin su a wasu lokuta a matsayin ganye.

Daga cikin kusan 50 genera da fiye da 1,000 jinsunan Convolvulaceae, I. batatas ita ce kawai shuka amfanin gona mai mahimmanci - wasu ana amfani da su a cikin gida, amma da yawa masu guba ne.

Wannan nau'in dankalin turawa mai daɗi da launin shuɗi mai launin rawaya ya girma a al'adance a Okinawa da Japan, amma yanzu kuna iya samun sa a kowane kantin kayan miya a Amurka.

Wannan dankalin turawa mai daɗi na Jafananci shine babban abincin mutane daga yankin Okinawa, kuma sune wasu mafi dadewa da koshin lafiya a duniya.

Wannan nau'in dankalin turawa mai daɗi na Jafananci yana da daɗi, shunayya ko jan fata, da launin rawaya, cike da ma'adanai, antioxidants, da bitamin. A cikin wannan post, zamu nuna fa'idodin kiwon lafiya, gaskiyar abinci mai gina jiki, da wasu girke -girke waɗanda zaku iya shirya tare da wannan dankalin turawa.

Amma abin da ya bambanta shi da dankalin turawa mai daɗi na Amurka shine abin da ke ƙarƙashin murfin farin mai walƙiya. Kamar yadda ɗayan tsirrai na farko da aka taɓa samu, an yi tunanin cewa dankalin turawa mai daɗi ya samo asali kusan shekaru 5,000 da suka gabata a Amurka ta Tsakiya ko Kudancin Amurka.

An fitar da tubar zuwa China wani lokaci daga baya a karni na 16 kafin ya isa Japan.

Ya fi girma girma a cikin yanayi mai sauƙi, amfanin gona ya tashi a sassan kudancin Japan, tare da Kyushu yana da sama da kashi 80% na samar da ƙasa.

Rarraba satsumaimo daga kwatankwacin sa na Amurka ba ya ɗaukar abubuwa da yawa: inda dankalin turawa mai daɗi na Amurka yana da fata mai launin ruwan kasa da nama mai ruwan lemo, satsumaimo yana fitowa tare da fata mai launin ja mai launin shuɗi mai launin shuɗi.

Satsumaimo yana da daɗi, yana da ɗimbin yawa da ƙarancin mai a cikin dandano da kamanni kuma mazauna yankin sau da yawa suna kwatanta shi da gyada.

Kodayake bayanin da ke sama shine na satsumaimo na gama gari, a halin yanzu ana samun nau'ikan satsumaimo sama da ɗari a kasuwa.

Kowane nau'in ya ƙunshi wasu halaye, waɗanda suka dace da dabarun dafa abinci daban -daban, masu banbanci da sifofi, launuka, da dandano.

Murasaki imo (dankalin turawa mai ɗanɗano) iri ne na kowa, sabon nau'in satsumaimo mai kyau tare da wadataccen nama mai ruwan shunayya wanda galibi ana amfani dashi a cikin kayan zaki.

Har ila yau karanta: cikakke zuma bulo burodi girke -girke tare da takaice madara

Duba sabon littafin dafa abinci namu

Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.

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Dankalin Allah na Edo

A cikin yankin Kanto (gami da Tokyo) akwai gidajen ibada na Buddha da wuraren ibada na Shinto da aka sadaukar don hidimar satsumaimo. Duba cikin tarihinsa, ba abin mamaki bane me yasa.

A tsakiyar karni na 18, bayan shekaru na rashin amfanin noman shinkafa, Japan da musamman arewacin Edo (Tokyo na yanzu) a yankin Kanto, yunwa ta lalata ta. Har ila yau, tarzoma ta zama ruwan dare saboda yawan yunwa.

Aoki Konyo ya sami maganin yawancin waɗannan matsalolin lokacin da ya fara noma da gwaji da dankali mai daɗi kuma ya halicci satsumaimo.

Ba da daɗewa ba, amfanin gona na satsumaimo ya fara bunƙasa kuma tuber ya zama muhimmin tushen makamashi don rama rashin shinkafa - babban canji wanda ya ceci rayuka da yawa.

A wannan karon, na babban aikin sa, Aoki shine “Dankalin Allah na Edo”.

Ba Ya Samun Mai Zafi Da Wannan

Dadi da ƙamshin ƙanshin dankali mai daɗi yana sanya su daɗi, tururi kawai, ba tare da ƙarin abubuwan ƙanshi ba. Duk da haka satsumaimo yana cike da abubuwan gina jiki, kamar bitamin C, wanda ƙari ne ga babban ɗanɗano.

Vitamin C shine antioxidant mai ƙarfi wanda ke taimakawa haɓaka tsarin garkuwar jikin ku, kare fata daga lalacewar tsattsauran ra'ayi (bayan fallasa rana) da hana cututtukan zuciya.

Ga waɗanda ke sarrafa nauyin su, satsumaimo yana yin kyakkyawan zaɓi na abinci saboda dalilai da yawa: babban tushen fiber na abinci ne, wanda aka sani ba kawai don haɓaka motsin hanji ba amma har ma don taimaka muku jin daɗi na dogon lokaci; kuma saboda yawan abin da ke cikin ruwa sama da 60%, kowane girman hidimar (gram 100) ya ƙunshi kusan adadin kuzari 130 kawai.

Hakanan ana ba da shawarar Satsumaimo ga masu ciwon sukari saboda ƙarancin glycemic index, wanda ke tabbatar da cewa ana sakin glucose sannu a hankali kuma cikin jini.

Wasu fa'idodin abinci mai gina jiki na satsumaimo sun haɗa da kula da matakan ƙarfe da hawan jini, inganta haɓaka ku, da tallafawa kare fata.

Dankalin Dankali na Jafananci: abubuwan gina jiki & fa'idodin kiwon lafiya

Har ila yau karanta: Jafananci Unagi sushi eel Recipe tare da miya

Yaya kuke gane dankali mai zaki?

Lokacin a kantin kayan miya, je sashin samfur, inda zaku sami tubers iri -iri cikin launuka iri -iri.

Koyaya, zaku sami ƙalubale don gano ko za ku sami doya, dankalin turawa, ko farin dankalin turawa. Waɗannan tubers guda uku sun fito ne daga iyalai iri -iri, kuma wannan shine dalilin da yasa mutane da yawa ke rikitar da su.

Don haka, menene ya kamata ku duba musamman?

Daban -daban na dankali mai daɗi

• Fata ja ko ruwan lemo da nama mai ruwan lemo (galibin mislabeled kamar doya)
• Fata mai launin fata, tare da nama mai launin man shanu (dankalin Japan mai daɗi)
• Fata mai launin fata ko launin toka, tare da naman shuni (Okinawan dankali mai daɗi0
• Fata mai launin rawaya, tare da nama mai launin man shanu
• Fatar fata mai launin shuɗi

Idan ya zo ga ɗanɗano, dankalin turawa mai ɗanɗano ya kan zama mai daɗi da taushi, yayin da sauran nau'ikan ke da daɗi da bushewa. Yawancin shagunan sayar da abinci suna siyar da dankali mai ruwan lemu, kodayake zaku sami wasu iri a kasuwannin Asiya.

Har ila yau karanta: iri daban -daban na shahararrun abincin Jafananci

Iri -iri na farin dankali

• Brown na fata mai launin fata, tare da fararen nama (waɗannan sune dankali na russet na al'ada)
• Fata mai launin shuɗi ko shuni, tare da fararen nama

Hakanan yana da mahimmanci a lura cewa akwai nau'ikan dankali mai daɗi na Jafananci, amma na kowa sun haɗa da:

• Beni Azima - galibi ana cin wannan nau'in a Gabashin Japan, kuma yana juya sosai lokacin dafa shi
• Naruto Kintoki - ya zama ruwan dare a Yammacin Japan, kuma ana ɗaukarsa mai daɗi da kyan gani
• Tosabeni - an ba da darajar lamba ta 14 (saman), kuma suna ce mai suna dankalin turawa
• Manasume - wannan wata alama ce ta 14 mai darajar dankalin turawa
• Goru Shima Kintoki - galibi na kowa kamar yadda ake gasa dankalin turawa
• Kougane Segan - an rarrabasu a matsayin mashahurin dankalin turawa Sochu
• Tanegashima Mukashi Mistu-Imo - wannan nau'in dankalin turawa ne mai daɗi tare da dandano mai daɗi, kazalika da kyakkyawan launi mai ruwan lemo
• Tanegashima Murasaki Imo - yana da launin shuɗi mai kyau sosai
• Ina Imo - mai wadataccen carotenes, kuma yana zuwa cikin kyakkyawan kalar lemu, tare da ɗanɗano mai daɗi
• Tanegashima Gold Imo - ana shuka wannan nau'in dankalin turawa mai daɗi a Tsibirin Taneko, wanda yake a kudu da Kyushu, kuma galibi yana ja yayin da yake danye, sannan yana canzawa zuwa launin zinari mai zurfi lokacin dafa shi. Daga cikin ire -iren ire -iren ire -iren ire -iren dankalin nan na Jafananci, dankalin turaren violet ya zama ruwan dare.

Gaskiyar dankalin turawa na Japan

Phytonutrients da ke da alaƙa da launuka daban -daban na dankali mai daɗi suna da kaddarorin kiwon lafiya na musamman. Koyaya, duk nau'ikan dankalin turawa masu daɗi suna zuwa tare da bayanin martaba na abinci.

Suna da wadataccen ma'adanai, bitamin, da phytonutrients, kuma wannan shine dalilin da yasa ake ɗaukar su mafi koshin lafiya tsakanin sauran kayan lambu.

Kodayake mutane da yawa ba sa cin ganyen dankalin turawa mai daɗi, suna da kyau tushen ma'adanai, furotin, da fiber. Bayanan micronutrient, macronutrient, da phytonutrient bayanai da muka bayar a ƙasa sune don tuber dankalin turawa mai zaki.

• carbohydrates - a cikin kowane 100 g (adadin kuzari 86) na dankalin turawa, kuna samun 20.1 g carbohydrates. A cikin wannan, 3.0 g shine fiber, 4.2 g sune sugars (glucose, sucrose, maltose, da fructose), kuma 12.7 g shine sitaci. Dankalin dankalin turawa mai daɗi ya ƙunshi babban amylose fiye da amylopectin, wanda ke ɗaga sukari a hankali. Sakamakon haka, dankalin turawa shine ɗayan mafi kyawun zaɓin abinci ga masu ciwon sukari.
• Protein - kodayake dankali mai zaki shine tushen fiber mai lafiya da sitaci, amma kuma suna da gram 1.6 na furotin a kowace hidimar 100 g.
• fats -dankali mai daɗi yana da ƙarancin kitse, wanda shine kawai 0.1 g a cikin 100 g na hidima, kuma basa ɗauke da cikakken mai.
• bitamin -yana da mahimmanci a lura cewa dankali mai daɗi na Jafananci yana da wadataccen bitamin, musamman beta-carotene (provitamin A), bitamin B5, da B6.
• ma'adanai - Har ila yau, dankali mai daɗi na Jafananci yana da ƙarancin sodium kuma kyakkyawan tushen wasu ma'adanai.
• Phytonutrients - dankali mai daɗi ya ƙunshi phytonutrient daban -daban masu amfani. Ko da yake ana iya samun wasu abubuwan gina jiki a cikin kowane nau'in dankalin turawa mai daɗi, wasu suna bambanta, gwargwadon launi na jiki. Dankalin turawa mai daɗi na Jafananci galibi yana cikin coumarins, quercetin, peonidin, chyrsoeriol, da kaempferol.
• phytosterols -waɗannan su ne ƙwayoyin cholesterol-kamar ƙwayoyin da aka samu a cikin ƙwayoyin shuka. Bincike ya nuna cewa cin 2 g na phytosterols a kowace rana na iya rage lipoprotein mai ƙarancin ƙarfi da kashi 10%. Mafi yawan phytosterol wanda ake samu a cikin dankalin turawa mai zaki shine β-Sitosterol. Campesterol shine na biyu mafi yawan gama gari, kuma ana samun aliphatic da α-tocopherol a cikin adadi kaɗan.
• polyphenols - waɗannan suna aiki azaman antioxidants a jikin mu. Suna taimakawa wajen hana cutar kansa, cututtukan Parkinson, cututtukan zuciya, da sauran cututtukan neurodegenerative. Harshen Jafananci na dankalin turawa mai daɗi yana cike da acid phenolic, kuma su ma suna da wadatar coumarins. Haka kuma, dankalin turawa mai launin rawaya shima ya ƙunshi babban adadin flavonoids (chyseoriol, kaempferol, peonidin, da quercetin).

Fa'idodin kiwon lafiya na dankali mai daɗi na Jafananci

Ban da kasancewa mai daɗi da gina jiki, dankali mai daɗi na Jafananci ya zo cike da fa'idodin kiwon lafiya da yawa. Ga wasu fa'idodi:

Hakanan yakamata ku bincika waɗannan girke -girke na miya na Jafananci daga Miso zuwa dankalin turawa

Antioxidant na halitta

Lokacin da tsattsauran ra'ayi ke amsawa tare da wasu kwayoyin halitta a cikin jikin ku, suna iya haifar da lalacewa, don haka inganta cutar. Amma, dankali mai daɗi na Jafananci yana cike da antioxidants, kuma wannan ya haɗa da bitamin A da E. ban da cewa su ma cike suke da phytonutrients antioxidant, kamar flavonoids da polyphenols.

Bugu da ƙari, dankalin turawa mai daɗi na Jafananci ma yana ɗauke da wasu magungunan antioxidants. Metallothioneins (waxanda sune sunadarai), da sauran polyphenols (abubuwan da aka samo daga caffeoylquinic acid) da aka samu a cikin dankali mai daɗi na Jafananci, suma suna da ƙarfi antioxidants.

Bugu da ƙari, ganyen dankalin turawa mai daɗi yana ɗauke da manyan antioxidants, musamman polyphenols. Gurasa da tafasa dankali mai zaki an san su don haɓaka ayyukan antioxidant ɗin su.

Suna taimakawa wajen hana cututtukan zuciya

A cikin binciken, an ba beraye masu ciwon sukari 150 gm/kg na nauyin flavonoids na jiki wanda aka fitar daga ganyen dankali mai daɗi - kuma wannan ya rage triglycerides da cholesterol.

Lokacin da bincike ya ciyar da beraye abinci mai ɗimbin dankali mai daɗi na tsawon watanni 4, jijiyoyin su sun yi taƙasa idan aka kwatanta da beraye waɗanda aka ba su abinci mai kitse ba tare da dankali mai daɗi ba. Wannan alama ce cewa dankali mai zaki na iya taimakawa wajen hana jijiyoyin jijiyoyin wuya waɗanda ke haifar da abinci mai kitse.

Yana hana maƙarƙashiya

Dankalin turawa mai daɗi na Jafananci na iya inganta narkewar ku, don haka yana hana maƙarƙashiya. A cikin binciken da aka bai wa marasa lafiya cutar sankarar bargo 120 da ke shan maganin jiyya 200 g ko dankalin turawa mai daɗi kowannensu, suna da karancin lokuta na maƙarƙashiya, da kuma inganta motsin hanji.

A wani binciken kuma, an bai wa rukunin marasa lafiya 93 da ke fama da matsanancin ciwon jijiyoyin jini (ciwon zuciya) wani tsari na magani wanda ya ƙunshi dankali mai daɗi, tausa ta acupressure, da kuma wankin ƙafa, kuma sun nuna raguwar maƙarƙashiya. Marasa lafiya sun kuma yi amfani da 'yan enemas da laxatives, kuma sun kasance masu gamsuwa da motsin hanji.

Taimakawa wajen rigakafin cutar kansa

Wani bincike da aka gudanar kan kwayoyin halittar dan adam ya nuna cewa polyphenols, wanda ake cirowa daga ganyen dankalin turawa na Japan na iya dakile ci gaban kwayoyin cutar kansa. Hakanan, wasu masu bincike suna jayayya cewa phytonutrients na iya taimakawa wajen rigakafin cutar kansa. Bayan haka, akwai wani molecule (IbACP, ko Ipomoea Batatas anti-cancer peptide), wanda masu bincike suka bayyana cewa ya kashe ƙwayoyin cutar kansa.

Yana inganta rigakafi

Dankali mai daɗi na Jafananci yana cike da antioxidants waɗanda ke hana lalacewar tsattsauran ra'ayi a jikin mu. Lokacin da kuka ɗauki kopin dankalin turawa mai daɗi, kuna samun kusan kashi 52% na darajar bitamin C na yau da kullun - kuma wannan yana da mahimmanci don gyaran nama da warkar da rauni.

Hakanan, dankalin turawa mai daɗi na Jafananci yana ɗauke da bitamin A, wanda ke taimaka wa jikin ku don samar da ƙwayoyin rigakafi waɗanda ke ƙaryata ci gaban cuta da kamuwa da cuta kuma yana da wasu tasirin cutar kansa.

Yana inganta idanun ku

Satsuma-Imo tana da abubuwan gina jiki da yawa waɗanda ke da alaƙa da ingantaccen gani da lafiyar ido. Wasu daga cikin mahimman abubuwan gina jiki sune carotenoids, kuma sun haɗa da lutein, zeaxanthin, alpha-carotene, da beta-carotene.

Lokacin ɗaukar beta-carotene lokacin da aka ware shi daga wasu carotenoids, yana iya haifar da wasu rashin daidaituwa. Koyaya, lokacin da yake ɗaukar abinci, inda yake tare da wasu carotenoids, yana da ƙarfin rigakafin cutar kansa da kaddarorin haɓaka hangen nesa.

Dankali mai daɗi na iya inganta haihuwa

Dankali mai daɗi shine tushen ban mamaki don bitamin A, wanda shine mahimman kayan abinci don lafiyar haifuwa. Bugu da ƙari, sun kuma ƙunshi wadataccen ƙarfe, wanda aka sani don tallafawa haihuwa.

Yana taimakawa wajen daidaita sukari na jini

Dankali mai daɗi na Jafananci yana da hadaddun carbohydrates da fiber, wanda ke taka muhimmiyar rawa wajen daidaita sukari na jini, kuma yana iya taimaka muku jin daɗi na dogon lokaci.

Kwayar

Akwai ku je! Wannan duk abin da kuke buƙatar sani don yanke shawara mai ma'ana game da cinye dankali mai daɗi na Japan - kuma mun yi muku alƙawarin cewa ba za ku yi nadama ba ko kaɗan. Kuna buƙatar gwada shi kawai kuma ku ɗanɗana fa'idodin farko.

Ƙarin kan girkin Jafananci: ka sauƙaƙa rayuwarka da waɗannan masu dafa shinkafa

Duba sabon littafin dafa abinci namu

Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.

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Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.