Satsumaimo: ʻO ka ʻuala Iapana

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hana ʻia Aokuso 26, 2022

ʻAʻole hiki iā ʻoe ke nalo iā satsumaimo ke nānā ka maka ʻulaʻula a me ka poni iā ​​ʻoe i lalo. He ʻuala Kepanī ʻoe i ʻike ai ma ka makeke. ʻO kahi mea ʻono maʻamau i kēlā me kēia ʻaina hoʻomaikaʻi he Satsuma-Imo - kahi ʻuala Kepani, kahi punahele a nā poʻe makemake i ka ʻai paleo.

ʻO ka ʻuala (Ipomoea batatas) kahi mea kanu dicotyledonous na ka ʻohana Convolvulaceae.

ʻO kona nui, starchy, ʻonoʻono, aʻa tuberous kahi aʻa aʻa. ʻAi ʻia nā lau ʻōpio a me nā wana i kekahi manawa me he greens.

Ma kahi o 50 genera a ʻoi aku ma mua o ka 1,000 mau ʻano o Convolvulaceae, ʻo I. batatas ka mea kanu mea kanu wale nō o ka mea nui-hoʻohana ʻia nā mea ʻē aʻe i kahi wahi, akā nui nā mea ʻona maoli.

ʻO kēia kānana ʻuala melemele a me ka melemele i hana mau ʻia ma Okinawa a me Iapana, akā hiki iā ʻoe ke loaʻa ia manawa ma nā hale kūʻai ma ʻAmelika.

ʻO kēia ʻuala Kepani ka meaʻai nui o ka poʻe mai ka moku Okinawa, a ʻo lākou kekahi o ka poʻe ola loa a olakino hoʻi i ka honua.

ʻOi kēia momona o ka ʻuala Kepani i ka momona, poni a ʻulaʻula, a me nā manu melemele, piha i nā minelala, nā antioxidants, a me nā huaora. I kēia pou, e hōʻike mākou i nā pono olakino, nā ʻoiaʻiʻo, a me kekahi mau meaʻai hiki iā ʻoe ke hoʻomākaukau me kēia ʻuala.

Akā ʻo ka mea maoli e hoʻokaʻawale iā ia mai ka ʻuala ʻAmelika ka mea e moe ana ma lalo o ka uhi keʻokeʻo ʻōlinolino. E like me kekahi o nā mea kanu mua loa i loaʻa, ua manaʻo ʻia aia ke kumu o ka ʻuala ma kahi o 5,000 mau makahiki i hala aku nei ma Central America a me ʻAmelika Hema.

Ua lawe ʻia aku ka tuber i Kina i kekahi mau manawa ma hope ma ka kenekulia 16 ma mua o kona hiki ʻana i Iapana.

ʻOi aku ka maikaʻi i ulu i nā aniani ʻoluʻolu, ua piʻi ka hua i nā ʻaoʻao hema o Iapana, me Kyushu i ʻoi aku ma mua o 80% o ka hana aupuni.

ʻO ka hoʻokaʻawale ʻana i ka satsumaimo mai kāna mea like ʻAmelika ʻaʻole ia e lawe i kahi nui: kahi i loaʻa i ka ʻuala ʻAmelika i ʻili ʻeleʻele a me ka ʻalani ʻalani, kū i waho ʻo satsumaimo me kahi ʻili ʻulaʻula a me ka ʻulaʻula i uhi i kaʻiʻo melemele melemele.

ʻOi aku ka momona o Satsumaimo, ʻoi aku ka nui o ka momona a me ka liʻiliʻi o ka aila e pili ana i ka ʻono a me ka helehelena a ua hoʻohālikelike ka poʻe kamaʻāina iā ia i kahi chestnut.

ʻOiai ʻo ka wehewehe ma luna kahi o ka satsumaimo maʻamau, ʻoi aku ma kahi o hoʻokahi haneli mau ʻano o ka satsumaimo e loaʻa nei i kēia manawa ma ka mākeke.

Loaʻa i kēlā me kēia ʻano kekahi mau ʻano, i kūpono no nā ʻenehana kuke ʻokoʻa, ʻokoʻa i nā ʻano, nā kala, a me nā ʻono.

ʻO Murasaki imo (ʻuala poni) kahi ʻano like ʻole, kahi ʻano satsumaimo hou me ka ʻulu momona momona e hoʻohana pinepine ʻia i nā mea ʻono.

E heluhelu pū nō hoʻi: ʻo ka meaʻai momona a ka palaoa meli maikaʻi loa me ka waiū kope

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

Heluhelu manuahi

Ke Akua Potato o Edo

Ma ka wahi Kanto (me Tokyo) aia kekahi mau luakini Buddhist a me nā hale pule Shinto i hoʻolaʻa ʻia no ka lawelawe ʻana i ka satsumaimo. Ke nānā nei i loko o kāna mōʻaukala, ʻaʻole ia he mea kupanaha no ke aha.

I ke kenekulia 18, ma hope o nā makahiki o ka hōʻiliʻili ʻole ʻana i ka laiki, ʻo Iapana a ʻo ka ʻākau hoʻi o Edo (ʻo Tokyo i kēia lā) ma ka ʻāina Kanto, ua luku ʻia e ka wī. Kūleʻa pū kekahi mau haunaele no ka wī.

Ua loaʻa ʻo Aoki Konyo i ka hopena i ka nui o kēia mau pilikia ke hoʻomaka ʻo ia e mahi a me ka hoʻowalewale me ka ʻuala a hana i ka satsumaimo.

Ma hope koke iho, ua hoʻomaka ka ulu ʻana o nā mea kanu satsumaimo a lilo ka tuber i kumuwaiwai koʻikoʻi e uku no ka nele o ka laiki – kahi loli nui i hoʻopakele i nā ola he lehulehu.

No kēia hanana, o kāna hana hoʻoulu honua, ʻo Aoki ka "Potato God of Edo".

ʻAʻole maikaʻi ia ma mua o kēia

ʻO ka mea ʻono a me ka ʻaina o ka ʻuala i mea ʻono iā lākou, mahu wale ʻia, ʻaʻohe mea ʻono ʻē aʻe. Akā piha ka satsumaimo i nā mea momona, e like me ka wikamina C, kahi i hoʻohui ʻia me kona ʻono nui.

ʻO ka Vitamin C kahi antioksidant ikaika e kōkua i ka hoʻomaikaʻi ʻana i kāu ʻōnaehana pale, pale i kou ʻili mai ka hōʻino kūwewe manuahi (ma hope o ke kū ʻana i ka lā) a pale i nā maʻi puʻuwai.

No nā mea e kaohi i ko lākou kaupaona, hana ʻo satsumaimo i kahi koho maikaʻi loa o ka meaʻai no nā kumu he nui: he kumu maikaʻi loa ia o ka fiber dietary, ʻike ʻia ʻaʻole wale no ka hoʻonui ʻana i ka neʻe ʻana o ka ʻōpū akā e kōkua pū hoʻi iā ʻoe e piha hou no ka lōʻihi; a ma muli o ke kiʻekiʻe o ka wai o ka wai ma kahi o 60%, ʻo kēlā me kēia nui lawelawe (100 gram) aia wale nō ma kahi o 130 calories.

Paipai ʻia ʻo Satsumaimo no nā diabetic ma muli o ka helu glycemic haʻahaʻa, e hōʻoia ana e hoʻokuʻu lohi a kūmau ka glucose i ke kahe o ke koko.

ʻO kekahi mau pono kūpono o ka satsumaimo me ka nānā ʻana i kāu pae hao a me ke kahe o ke koko, hoʻomaikaʻi i kāu metabolism, a me ke kākoʻo ʻana i ka pale o kou ʻili.

ʻO kaʻuala uala Kepani: nā mea kūpono a me nā pono olakino

E heluhelu pū nō hoʻi: ʻO ka meaʻai Kepani Unagi sushi eel me ka mea ʻala

Pehea ʻoe e ʻike ai i kaʻuala?

Ke hele ma ka hale kūʻai, hele i ka ʻāpana hana, kahi e loaʻa ai nā tubers like ʻole i nā kala like ʻole.

Eia nō naʻe, hiki iā ʻoe ke hōʻaʻano i ka hoʻomaopopo ʻana inā e loaʻa ana kahi uala, ʻuala, a i ʻole kaʻuala ʻeleʻele. Hele mai kēia mau tubers ʻekolu mai nā ʻohana botanical ʻokoʻa, a ʻo ia ke kumu a ka poʻe he nui e hoʻohoka ai iā lākou.

No laila, he aha kāu e nānā kikoʻī ai?

Nā ʻano ʻuala ʻokoʻa

• ʻUlaʻula ʻalani a ʻalani ʻalani a me ka ʻalani ʻalani (ʻo ka hapanui o ka inoa inoa ʻole ʻia e like me ka uhi)
• ʻO ka ʻili poni, me ka ʻiʻo kikokiko pata (ʻuala Kepani)
• Tan a i ʻole ʻili hina, me kaʻiʻo poni (Okinawan ʻuala0
• ʻO ka ʻili melemele pale, me ka ʻiʻo kikokiko pata
• ʻIli poni me kaʻiʻo poni

Ke hiki mai i ka ʻono, ʻoi aku ka momona a palupalu i kaʻuala ʻalani, ʻoiai ʻo nā ʻano ʻē aʻe he starchier a maloʻo. Ke kūʻai aku nei ka hapa nui o nā hale kūʻai i kaʻuala ʻalani, ʻoiai e ʻike ʻoe i nā ʻano ʻē aʻe ma nā mākeke ʻAsia.

E heluhelu pū nō hoʻi: nā ʻano meaʻai like ʻole o nā meaʻai Kepani

Nā ʻano ʻuʻu keʻokeʻo

• Brown o ka ʻili beige, me ka ʻiʻo keʻokeʻo (ʻo kēia nā ʻuala russet maʻamau)
• ʻO ka ʻili polū a poni paha, me ka ʻiʻo keʻokeʻo

He mea nui nō hoʻi e hoʻomaopopo aia he mau ʻano like ʻole o nā ʻuala Kepani, akā ʻo nā mea maʻamau pū kekahi:

• ʻO Beni Azima - ʻai ʻia kēia ʻano nui ma ka Hikina o Iapana, a lilo ia i mea ʻono loa ke kuke ʻia
• ʻO Naruto Kintoki - maʻamau loa i Iapana Komohana, a manaʻo ʻia he mea ʻono a nani hoʻi ia
• ʻO Tosabeni - hāʻawi ʻia i kahi hoʻoilina helu 14 helu (luna), a he ʻuala inoa inoa inoa
• Manasume - ʻo kēia ka inoa ʻuala helu 14 helu ʻē aʻe
• Gorou Shima Kintoki - ka hapanui maʻamau e like me bakes ʻuala
• ʻO Kougane Segan - hoʻokaʻawale ʻia e like me ka uala sochu kaulana
• Tanegashima Mukashi Mistu-Imo - he ʻano ʻuala kēia me kahi ʻono nani, a me ke kala ʻalani nani
• Tanegashima Murasaki Imo - he kala poni nani kona
• Annou Imo - waiwai ia i nā carotenes, a hele mai i kahi kala ʻalani nani, me kahi ʻono ʻono loa
• ʻO Tanegashima Gold Imo - ulu kēia ʻano ʻuala ma ka mokupuni ʻo Taneko, aia ma ka hema o Kyushu, a ʻulaʻula ke hele a maka, a laila hoʻololi i ke kala gula hohonu ke kuke. Ma waena o kēia mau ʻano ʻāpana like ʻole o nā ʻuala Kepani, ʻo ka ʻuala kahakai kahi e lilo i mea maʻamau.

ʻO ka ʻuala Kepani nā meaʻai kūpono

Pili nā phytonutrients i nā waihoʻoluʻu like ʻole o nā ʻuala i nā waiwai olakino kū hoʻokahi. Eia nō naʻe, hele mai nā ʻano ʻuala a pau me kahi ʻano pilikino like.

Nui lākou i nā minelala, nā wikamina, a me nā phytonutrients, a ʻo ia ke kumu i manaʻo ʻia ai lākou ke olakino maikaʻi loa i waena o nā mea kanu ʻē aʻe.

ʻOiai ʻaʻohe nui ka poʻe e ʻai i nā lau ʻuala, he waiwai maikaʻi loa lākou o nā minelala, protein, a me ka fiber. ʻO ka micronutrient, macronutrient, a me nā ʻike phytonutrient a mākou i hāʻawi ai ma lalo nei no ka paila ʻuala.

• Carbohydrates - i kēlā me kēia 100 g (86 calorie) lawelawe ʻana i kaʻuala, loaʻa iā ʻoe 20.1 g mau haʻuki. Ma waho o kēia, 3.0 g ka puluniu, 4.2 g he mau kō (glucose, sucrose, maltose, a me fructose), a he 12.7 g ka starch. Loaʻa i ka starch ʻuala ke kiʻekiʻe o ka amylose ma mua o ka amylopectin, kahi e hoʻāla mālie i ke kō kō. A ʻo kahi hopena, ʻo ka ʻuala kekahi o nā koho meaʻai maikaʻi loa no nā diabetes.
• kumuʻiʻo - ʻoiai he ʻuala ka kumuwaiwai o ka fiber olakino a me ka starch, loaʻa iā lākou he 1.6 g o ka protein no 100 g lawelawe.
• kona kaikea a - heʻuʻuku momona ka momona o kaʻuala, ʻo ia wale nō 0.1 g no 100 g lawelawe, a ʻaʻohe o lākou momona momona.
• Vitamins - he mea nui e hoʻomaopopo he waiwai nui nā ʻuala Kepani i nā huaora, ʻo ia hoʻi ʻo beta-carotene (provitamin A), nā wikamina B5, a me B6.
• Minerals - no hoʻi, he haʻahaʻa nā uala Kepani i ka sodium a me kahi kumu maikaʻi o kekahi mau minela.
• Phytonutrients - Aia nā ʻuala i nā ʻano huaola pono like ʻole. ʻOiai e hiki ke loaʻa kekahi mau phytonutrients i nā ʻano ʻuala a pau, ʻokoʻa nā mea ʻē aʻe, kaukaʻi ʻia i ke kala o ka ʻiʻo. ʻO ka ʻuala Kepani ka waiwai nui i nā coumarins, quercetin, peonidin, chyrsoeriol, a me kaempferol.
• Nā Phytosterols -ʻO kēia nā molekiola e like me ka kolesterol i loaʻa i nā hunaola mea kanu. Ua hōʻike ʻia kahi noiʻi e ʻai ana i ka 2 g o nā phytosterols i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ka lipoprotein haʻahaʻa haʻahaʻa e 10%. ʻO ka phytosterol maʻamau i loaʻa i ka ʻuala Kepanī ʻo β-Sitosterol. ʻO ka Campesterol ka lua o ka mea maʻamau, a ʻo ka aliphatic a me ka α-tocopherol i loaʻa i nā mea liʻiliʻi.
• Polyphenols - hana kēia ma ke ʻano he antioxidants i loko o kā mākou kino. Kōkua lākou i ka pale ʻana i ka maʻi ʻaʻai, nā maʻi ʻo Parkinson, nā maʻi puʻuwai, a me nā maʻi neurodegenerative ʻē aʻe. ʻO ka kānana Kepani o kaʻuala i piha i nā phenolic acid, a waiwai pū lākou i nā coumarins. Eia kekahi, ʻo nā ʻuala melemele i loaʻa i ka nui o nā flavonoids (chyseoriol, kaempferol, peonidin, a me quercetin).

Nā pono olakino o nā ʻuala Kepani

Ma mua o ka ono a me ka momona o ka momona, hiki mai ka ʻuala Kepani me ka nui o nā pono olakino. Eia kekahi o nā pono:

E nānā pono hoʻi ʻoe ʻo kēia mau meaʻai kuke Kepani mai Miso a i kaʻuala

He antioxidant kūlohelohe

Ke hana nā radical manuahi me nā mole i loko o kou kino, hiki iā lākou ke hōʻino, no laila ke hoʻolaha nei i ka maʻi. Akā, piha nā uala Kepanī i nā antioxidant, a pili pū kēia i nā huaora A a me E. i ka hoʻohui o ka piha o nā antioxidant phytonutrients, e like me flavonoids a me polyphenols.

Eia kekahi, ʻo nā ʻuala Kepani kekahi i loko o kekahi mau antioxidant. ʻO nā metallothioneins (he mau protein ia), a me nā polyphenol ʻē aʻe (nā mea loaʻa o ka caffeoylquinic acid) i loaʻa i nā ʻuala Kepanī, he mau antioxidant ikaika kekahi.

Eia kekahi, loaʻa i nā lau ʻuala nā pae kiʻekiʻe o nā antioxidants, ʻo ia hoʻi nā polyphenols. Hoʻomaopopo ʻia ka hoʻomoʻa ʻana a me ka ʻuala e hoʻonui i kā lākou hana antioxidant.

Kōkua lākou i ka pale ʻana i nā maʻi puʻuwai

I kahi noiʻi, ua hāʻawi ʻia nā ʻiole diabetic 150 gm / kg o nā flavonoid ke kaupaona kino i lawe ʻia mai nā lau o kaʻuala - a hoʻēmi kēia i nā triglycerides a me ka cholesterol.

I ka wā i hānai ai nā noiʻi i nā ʻiole i ka papaʻai o nā ʻuala momona momona no 4 mau mahina, ua ʻoi aku ka paʻakikī o ko lākou aʻa i hoʻohālikelike ʻia me nāʻiole i hāʻawi ʻia i ka papaʻai momona kiʻekiʻe me ka ʻole o kaʻuala. He hōʻailona kēia e hiki i nā ʻuala ke kōkua i ka pale ʻana i nā aʻa ʻoʻoleʻa i hoʻokumu ʻia e nā papaʻai momona nui.

Pāpale ka paʻa paʻa

Hiki i ka ʻuala Kepani ke hoʻomaikaʻi i kou digestion, no laila e pale ana i ka paʻa paʻa. I loko o kahi noiʻi kahi 120 mau maʻi leukemia e hana ana i ka chemotherapy i hāʻawi ʻia iā 200 g a i ka ʻuala hoʻi, ua liʻiliʻi kā lākou mau hihia constipation, a ʻoi aku ka maikaʻi o ka neʻe ʻana o ka ʻōpū.

I kahi noiʻi ʻē aʻe, ua hāʻawi ʻia i kahi hui o 93 mau maʻi me ka maʻi kōheo nui (kahi maʻi puʻuwai) i kahi lāʻau lapaʻau e mālama ʻia me nā ʻuala, ka lomilomi acupressure, a me nā ʻauʻau wāwae, a hōʻike lākou i ka hoʻoliʻiliʻi paʻa ʻana. Ua hoʻohana pū nā mea maʻi i kekahi mau enemas a me nā laxatives, a ʻoluʻolu lākou i kā lākou ʻōpū.

Kōkua i ka pale ʻana i ka maʻi ʻaʻai

Ua hōʻike ʻia kahi noiʻi i mālama ʻia i nā huna kanaka i hiki i nā polyphenols, i lawe ʻia mai nā lau ʻuala Kepani ke kāohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai. Eia kekahi, hoʻopaʻapaʻa kekahi mau kānaka noiʻi e hiki i nā phytonutrients ke kōkua i ka pale ʻana i ka maʻi ʻaʻai. Ma waho aʻe, aia kekahi mole (IbACP, a i ʻole Ipomoea Batatas anti-cancer peptide), i hōʻike ʻia e nā kānaka noiʻi ua pepehi ia i nā hunaola maʻi ʻaʻa pancreatic.

Hoʻonui i ka palekana

Piha nā ʻuala Kepanī i nā antioxidant e kāohi i ka hōʻino kūpoko manuahi i loko o kā mākou kino. Ke lawe ʻoe i kahi kīʻaha o ka ʻuala i hoʻomoʻa ʻia, kokoke ʻoe i 52% o ka waiwai o ka wikamina C i kēlā me kēia lā-a he mea nui kēia no ka hoʻomaikaʻi ʻana o ka iʻa a me ka hōʻeha ʻana i ka ʻeha.

Eia kekahi, ʻo nā ʻuala Kepanī i loko o ka huaʻai A, i kōkua i kou kino e hana i nā hunaola pale e hōʻole i ka ulu ʻana o ka maʻi a me nā maʻi a loaʻa pū kekahi i nā hopena anti-tumor.

Hoʻonui i kou ʻike maka

ʻO Satsuma-Imo kahi helu o nā meaola e hoʻopili ʻia i ka ʻike hou a me ke olakino maka. ʻO kekahi o nā mea momona ikaika loa ka carotenoids, a hoʻopili lākou i ka lutein, zeaxanthin, alpha-carotene, a me beta-carotene.

Ke lawe ʻoe i ka beta-carotene ke hoʻokaʻawale ʻia mai nā carotenoids ʻē aʻe, hiki ke kumu i kekahi mau kaulike ʻole. Eia nō naʻe, ke lawe ʻia i nā meaʻai, kahi e hele pū ai me nā carotenoids ʻē aʻe, he mana anti-cancer a ikaika loa ia a me nā mea e hoʻonui ai i ka ʻike.

Hiki i ka uala ke hoʻomaikaʻi i ka momona

ʻO ka ʻuala kahi kumuwaiwai maikaʻi no ka wikamina A, kahi mea pono nui no ke olakino hoʻohua. Hoʻohui ʻia, loaʻa pū kekahi o lākou i ka lako hao, i ʻike ʻia e kākoʻo i ka momona.

Kōkua i ka stabilizing kō kō

He kālika pākīpika paʻakikī a me nā olonā i nā ʻuala Kepani, kahi mea nui i ka hoʻopaʻa ʻana i kāu kō kō, a hiki iā ia ke kōkua iā ʻoe e piha i nā manawa lōʻihi.

lalo Line

Ma laila ʻoe e hele ai! ʻO kēia wale nō ka mea āu e ʻike ai e hoʻoholo pono ai e pili ana i ka ʻai ʻana i ka ʻuala Kepani — a hoʻohiki aku mākou iā ʻoe ʻaʻole ʻoe e minamina iki. Pono ʻoe e hoʻāʻo a ʻike i nā pōmaikaʻi ma ka lima mua.

Nā mea hou aʻe e pili ana i ka kuke Kepanī: e hoʻomaʻalahi i kou ola me kēia mau kuke laiki

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

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Heluhelu manuahi

ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.