Satsumaimo: Japanese Sweet Potato
Koj tsuas yog tsis tuaj yeem nco satsumaimo thaum nws cov xim liab thiab xim daj ua rau koj qis. Nws yog Japanese qos yaj ywm qab zib uas koj yuav tau pom hauv khw. Ib qho khoom noj qab nyob zoo ntawm txhua pluas hmo ua tsaug yog Satsuma-Imo-Japanese qos yaj ywm, uas yog qhov nyiam ntawm cov neeg noj zaub mov tsis txaus ntseeg.
Cov qos yaj ywm qab zib (Ipomoea batatas) yog dicotyledonous cog uas yog tsev neeg Convolvulaceae.
Nws loj, hmoov txhuv nplej siab, qab zib, tuberous hauv paus yog cov hauv paus zaub. Cov tub ntxhais hluas nplooj thiab tua qee zaum noj raws li zaub ntsuab.
Ntawm kwv yees li 50 tiam thiab ntau dua 1,000 hom ntawm Convolvulaceae, I. batatas tsuas yog cov qoob loo cog ntawm qhov tseem ceeb - qee qhov lwm tus tau siv hauv zos, tab sis ntau yam yog lom tiag.
Cov qos yaj ywm qab zib thiab daj no yog ib txwm cog hauv Okinawa thiab Nyij Pooj, tab sis tam sim no koj tuaj yeem pom nws ntawm txhua lub khw muag khoom hauv Asmeskas.
Cov qos yaj ywm Japanese no yog zaub mov tseem ceeb ntawm cov neeg los ntawm thaj av Okinawa, thiab lawv yog qee tus neeg nyob ntev tshaj plaws thiab noj qab haus huv tshaj plaws hauv ntiaj teb.
Hom kab no ntawm Japanese cov qos yaj ywm qab zib, qab zib lossis tawv nqaij liab, thiab daj-fleshes, puv ntawm cov zaub mov, tshuaj tiv thaiv kab mob, thiab cov vitamins. Hauv kab ntawv no, peb yuav tsum hais txog cov txiaj ntsig kev noj qab haus huv, cov lus qhia zaub mov noj, thiab ob peb zaub mov txawv uas koj tuaj yeem npaj nrog cov qos yaj ywm no.
Tab sis dab tsi tiag tiag txawv nws los ntawm Asmeskas cov qos yaj ywm qab zib yog dab tsi nyob hauv qab lub npog dawb ci. Raws li ib qho ntawm cov nroj tsuag ntxov tshaj plaws uas tau pom, nws tau xav tias cov qos yaj ywm qab zib tau muaj keeb kwm nyob ib puag ncig 5,000 xyoo dhau los hauv Central America lossis South America.
Cov tuber tau xa tawm mus rau Tuam Tshoj qee zaum tom qab hauv xyoo pua 16th ua ntej nws mus txog Nyij Pooj.
Loj hlob zoo dua hauv huab cua me dua, cov qoob loo tau nce nyob rau sab qab teb ntawm Nyij Pooj, nrog Kyushu muaj ntau dua 80% ntawm kev tsim khoom hauv tebchaws.
Qhov sib txawv ntawm satsumaimo los ntawm nws qhov sib npaug Asmeskas tsis siv ntau: qhov twg Asmeskas cov qos yaj ywm qab zib muaj cov tawv nqaij xim av thiab txiv kab ntxwv nqaij, satsumaimo sawv nrog lub ntsej muag liab-liab doog daim tawv nqaij uas ua rau tawv nqaij daj daj.
Satsumaimo yog qab zib, ntau ntom ntom thiab tsis muaj roj ntau hauv qhov saj thiab tsos thiab cov neeg hauv zos feem ntau muab piv rau cov txiv ntseej.
Txawm hais tias cov lus piav qhia saum toj no yog ib qho ntawm satsumaimo, ntau dua ib puas hom satsumaimo tam sim no muaj nyob rau ntawm kev ua lag luam.
Txhua hom muaj qee yam tshwj xeeb, uas yog qhov zoo tshaj rau kev ua noj ua haus sib txawv, sib txawv hauv cov duab, xim, thiab saj.
Murasaki imo (qos yaj ywm qab zib) yog ntau yam, ib yam tshiab satsumaimo hom nrog nplua nuj ntshav nqaij uas feem ntau siv hauv cov khoom qab zib.
Kuj nyeem: lub zoo meej zib ntab cib toast daim ntawv qhia nrog mis nyuj khov
Mus saib peb phau ntawv ua noj tshiab
Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.
Sim nws dawb nrog Kindle Unlimited:
Nyeem dawbQos Vaj Tswv ntawm Edo
Hauv cheeb tsam Kanto (suav nrog Tokyo) muaj ntau lub tuam tsev teev ntuj thiab Shinto cov tuam tsev uas tau mob siab ua haujlwm rau satsumaimo. Saib los ntawm nws keeb kwm, nws tsis xav tsis thoob vim li cas.
Nyob rau nruab nrab xyoo pua 18th, tom qab ntau xyoo cov qoob loo tsis ua tiav, Nyiv thiab tshwj xeeb tshaj yog sab qaum teb ntawm Edo (niaj hnub no Tokyo) hauv cheeb tsam Kanto, tau raug kev tshaib nqhis. Kev tawm tsam kuj tseem tshwm sim vim muaj kev tshaib nqhis ntau.
Aoki Konyo pom qhov kev daws teeb meem ntau ntawm cov teeb meem no thaum nws pib cog qoob loo thiab sim nrog qos yaj ywm thiab tsim satsumaimo.
Tsis ntev tom qab, satsumaimo cov qoob loo pib vam meej thiab cov tuber tau dhau los ua qhov tseem ceeb ntawm lub zog los them nyiaj rau qhov tsis muaj mov - qhov kev hloov pauv tseem ceeb uas tau cawm ntau tus neeg txoj sia.
Txog rau lub sijhawm no, ntawm nws txoj haujlwm pib tshiab, Aoki yog "Potato God of Edo".
Nws Tsis Tau Txais Ib Yam Qab Zib Tshaj Li Qhov No
Qab zib thiab ntxhiab hauv ntiaj teb ntawm cov qos yaj ywm qab zib ua rau lawv qab, tsuas yog ci, tsis muaj qhov tsw ntxiv. Tsis tau satsumaimo tau ntim nrog cov as -ham, zoo li vitamin C, uas yog ntxiv rau nws cov saj zoo.
Vitamin C yog cov tshuaj tiv thaiv kab mob muaj zog uas pab txhim kho koj lub cev tiv thaiv kab mob, tiv thaiv koj cov tawv nqaij los ntawm kev puas tsuaj dawb (tom qab raug tshav ntuj) thiab tiv thaiv kab mob hauv lub plawv.
Rau cov uas tswj lawv qhov hnyav, satsumaimo ua qhov kev xaiv zaub mov zoo rau ntau yam laj thawj: nws yog qhov zoo ntawm cov zaub mov muaj fiber ntau, paub tias tsis yog txhawm rau txhawb plab plab tab sis kuj tseem pab koj xav tias ntev dua; thiab vim nws cov ntsiab lus dej siab ntau dua 60%, txhua qhov ua haujlwm loj (100 grams) tsuas muaj li 130 calories.
Satsumaimo kuj tau pom zoo rau cov neeg mob ntshav qab zib vim nws qhov qis glycemic index, uas ua kom ntseeg tau tias cov piam thaj tau tso tawm qeeb thiab tsis tu ncua mus rau hauv cov hlab ntshav.
Cov txiaj ntsig kev noj zaub mov zoo ntawm satsumaimo suav nrog saib xyuas koj cov qib hlau thiab ntshav siab, txhim kho koj cov metabolism, thiab txhawb kev tiv thaiv koj cov tawv nqaij.
Japanese Sweet Potato: Cov lus qhia noj haus & txiaj ntsig kev noj qab haus huv
Kuj nyeem: Japanese Unagi sushi eel daim ntawv qhia nrog ntses
Koj txheeb xyuas cov qos yaj ywm qab zib li cas?
Thaum ntawm lub khw muag khoom noj, mus rau ntu tsim khoom, qhov uas koj yuav pom ntau yam tubers hauv ntau yam xim.
Txawm li cas los xij, koj yuav muaj kev nyuaj hauv kev txheeb xyuas seb koj puas yuav tau txais yam, qos yaj ywm, lossis qos yaj ywm dawb. Peb tubers no los ntawm tsev neeg sib txawv ntawm botanical, thiab qhov laj thawj yog vim li cas coob leej neeg thiaj li ua rau lawv tsis meej pem.
Yog li, koj yuav tsum saib dab tsi tshwj xeeb?
Ntau hom qos yaj ywm qab zib
- Cov tawv nqaij liab lossis txiv kab ntxwv thiab cov txiv kab ntxwv (feem ntau mislabeled li yams)
- Cov tawv nqaij daj, nrog cov nqaij xim daj (Japanese qos yaj ywm qab zib)
- Tawv lossis tawv nqaij, nrog cov nqaij liab (Okinawan qos yaj ywm qab zib0
- Cov tawv nqaij daj daj, nrog cov nqaij daj-xim av
- Cov tawv nqaij liab nrog nqaij liab
Thaum nws los txog rau saj, txiv kab ntxwv qab zib qos yaj ywm zoo li yuav qab dua thiab softer, thaum lwm yam ntau yam yog starchier thiab qhuav. Feem ntau ntawm cov khw muag khoom muag muag txiv kab ntxwv txiv kab ntxwv, txawm tias koj yuav pom lwm yam ntau yam ntawm cov khw Asian.
Kuj nyeem: ntau hom zaub mov Nyij Pooj nyiam
Ntau hom qos yaj ywm dawb
- Xim av ntawm cov tawv nqaij beige, nrog cov nqaij dawb (cov no yog cov qos yaj ywm russet raug)
- Cov tawv nqaij xiav lossis ntshav, nrog cov nqaij dawb
Nws tseem ceeb heev uas yuav tsum nco ntsoov tias muaj ntau yam sib txawv ntawm Japanese qos yaj ywm, tab sis cov uas suav nrog:
- Beni Azima: koj puas xav tau ntau tus thwjtim? - ntau yam no feem ntau tau noj nyob rau sab hnub tuaj Nyij Pooj, thiab nws hloov pauv qab zib heev thaum ua noj
- Naruto Kintoki - ntau heev nyob rau sab hnub poob Nyij Pooj, thiab nws tau txiav txim siab ua qab zib thiab ntxim nyiam
- Tosabeni - muab tus lej 14 tus nqi (sab saum toj) qhov tseem ceeb, thiab nws yog lub npe khoom lag luam qab zib
- Manasume - qhov no yog lwm tus lej 14 tus nqi qos qos
- Gorou Shima Kintoki - feem ntau tshwm sim raws li ci qos yaj ywm
- Segan Koob - cais raws li cov qos Sochu nrov
- Tanegashima Mukashi Mistu-Imo - qhov no yog qos ntau yam nrog rau saj zoo, nrog rau xim txiv kab ntxwv zoo nkauj
- Thov Pab Txhawb Nqa - muaj xim zoo nkauj heev
- Annou Yim - nws nplua nuj nyob hauv carotenes, thiab los hauv cov xim txiv kab ntxwv zoo nkauj, nrog rau qab zib heev
- Tanegashima Kub Kub - cov qos yaj ywm ntau yam no tau cog hauv Taneko Island, nyob rau sab qab teb ntawm Kyushu, thiab nws feem ntau yog liab thaum nyoos, thiab tom qab ntawd hloov mus rau xim kub tob thaum ua noj. Nthuav tag nrho cov ntau yam sib txawv ntawm Japanese cov qos yaj ywm qab zib, cov qos yaj ywm qab zib tau dhau los ua ntau dua.
Japanese cov qos yaj ywm qab zib cov zaub mov muaj tseeb
Cov phytonutrients txuas rau xim sib txawv ntawm cov qos yaj ywm muaj qhov tshwj xeeb kev noj qab haus huv. Txawm li cas los xij, txhua qhov qos yaj ywm qab zib tuaj nrog cov zaub mov zoo sib xws.
Lawv nplua nuj nyob hauv cov zaub mov, vitamins, thiab phytonutrients, thiab yog vim li cas lawv thiaj suav tias yog kev noj qab haus huv tshaj plaws ntawm txhua lwm cov zaub.
Txawm hais tias ntau tus neeg tsis tshua haus cov qos yaj ywm nplooj, lawv yog cov khoom siv tau zoo heev, cov protein, thiab fiber ntau. Cov ntaub ntawv tseem ceeb, macronutrient, thiab phytonutrient cov ntaub ntawv peb tau muab hauv qab no yog rau cov qos yaj ywm qab zib.
- carbohydrates - hauv txhua 100 g (86 calories) qos yaj ywm ua haujlwm, koj tau txais 20.1 g carbohydrates. Qhov no, 3.0 g yog fiber, 4.2 g yog suab thaj (piam thaj, sucrose, maltose, thiab fructose), thiab 12.7 g yog hmoov txhuv nplej siab. Cov qos yaj ywm qab zib starch muaj qib amylose ntau dua amylopectin, uas ua rau cov ntshav qab zib maj mam. Raws li qhov tshwm sim, qos yaj ywm yog ib qho ntawm cov zaub mov xaiv zoo tshaj plaws rau cov neeg mob ntshav qab zib.
- protein - txawm hais tias cov qos yaj ywm qab zib feem ntau yog cov khoom noj muaj fiber ntau thiab cov hmoov txhuv nplej siab, lawv kuj muaj 1.6 g ntawm cov protein rau 100 g noj.
- rog -qos yaj ywm qab zib muaj cov roj tsawg heev, uas tsuas yog 0.1 g rau 100 g ua noj, thiab lawv tsis muaj cov rog rog.
- vitamins -nws yog ib qho tseem ceeb kom nco ntsoov tias cov qos yaj ywm qab zib Japanese muaj cov vitamins ntau heev, tshwj xeeb yog beta-carotene (provitamin A), vitamins B5, thiab B6.
- Cov zaub mov - kuj, Japanese cov qos yaj ywm qab zib muaj sodium tsawg thiab yog qhov zoo ntawm qee cov zaub mov.
- Phytonutrients - qos yaj ywm qab zib muaj ntau yam txiaj ntsig phytonutrient. Txawm hais tias qee qhov phytonutrients tuaj yeem pom hauv txhua hom qos yaj ywm qab zib, lwm tus sib txawv, nyob ntawm qhov xim ntawm cov nqaij. Cov qos yaj ywm hauv Nyij Pooj feem ntau yog nplua nuj nyob hauv coumarins, quercetin, peonidin, chyrsoeriol, thiab kaempferol.
- phytosterols -cov no yog cov roj (cholesterol) zoo li cov molecules pom hauv cov cell cog. Kev tshawb fawb tau tshaj tawm tias noj 2 g ntawm phytosterols txhua hnub tuaj yeem txo qis qis lipoprotein tsawg dua 10%. Feem ntau phytosterol uas pom hauv Japanese qos yaj ywm yog β-Sitosterol. Campesterol yog qhov thib ob feem ntau, thiab aliphatic ntxiv rau α-tocopherol kuj tseem pom me me.
- Polyphenols - cov no ua haujlwm ua antioxidants hauv peb lub cev. Lawv pab tiv thaiv kev mob qog noj ntshav, Parkinson tus kab mob, kab mob hauv lub plawv, nrog rau lwm yam kev puas siab puas ntsws neurodegenerative. Cov Japanese hom qos yaj ywm qab zib muaj cov phenolic acids ntau, thiab lawv kuj muaj nplua nuj nyob hauv coumarins. Tsis tas li ntawd, qos yaj ywm daj ua rau muaj cov flavonoids ntau (chyseoriol, kaempferol, peonidin, thiab quercetin).
Cov txiaj ntsig kev noj qab haus huv ntawm Japanese qos yaj ywm
Lwm yam tshaj li qab thiab muaj txiaj ntsig zoo, Japanese cov qos yaj ywm qab zib tuaj ntim nrog ntau cov txiaj ntsig kev noj qab haus huv. Nov yog qee qhov txiaj ntsig:
Koj yuav tsum tau txheeb xyuas cov kua zaub Japanese no los ntawm Miso rau qos yaj ywm
Ntuj antioxidant
Thaum cov dawb radicals cuam tshuam nrog lwm cov lwg me me hauv koj lub cev, lawv tuaj yeem ua rau puas tsuaj, yog li txhawb nqa kab mob. Tab sis, Japanese cov qos yaj ywm qab zib muaj cov tshuaj tiv thaiv kab mob ntau ntxiv, thiab qhov no suav nrog cov vitamins A thiab E.
Ntxiv mus, Japanese cov qos yaj ywm qab zib kuj tseem muaj qee yam tshiab antioxidants. Metallothioneins (uas yog cov protein), ntxiv rau lwm yam polyphenols (derivatives ntawm caffeoylquinic acid) pom hauv Japanese qos yaj ywm qab zib, kuj yog cov tshuaj tiv thaiv muaj zog.
Tsis tas li ntawd, nplooj qos yaj ywm muaj qib siab ntawm cov tshuaj tiv thaiv kab mob, tshwj xeeb yog polyphenols. Ci thiab rhaub qos yaj ywm qab zib tau paub los txhawb lawv cov kev ua antioxidant.
Lawv pab tiv thaiv kab mob plawv
Hauv txoj kev tshawb fawb, cov nas mob ntshav qab zib tau muab 150 gm/kg ntawm lub cev qhov hnyav flavonoids uas tau muab rho tawm los ntawm nplooj ntawm cov qos yaj ywm qab zib -thiab qhov no txo qis triglycerides thiab roj cholesterol.
Thaum cov kev tshawb fawb tau pub cov nas noj zaub mov muaj cov rog rog rog qab zib rau 4 lub hlis, lawv cov hlab ntsha tawv tawv dua piv rau cov nas uas tau noj zaub mov muaj roj ntau yam tsis muaj qos yaj ywm. Qhov no yog qhov qhia tias cov qos yaj ywm qab zib tuaj yeem pab tiv thaiv cov hlab ntshav khov uas tshwm sim los ntawm kev noj zaub mov muaj roj ntau.
Tiv thaiv cem quav
Japanese qos yaj ywm tuaj yeem txhim kho koj txoj kev zom zaub mov, yog li tiv thaiv cem quav. Hauv txoj kev tshawb fawb qhov twg 120 tus neeg mob qog noj ntshav uas tau siv tshuaj kho mob tau muab 200 g lossis qos yaj ywm txhua, lawv muaj tsawg dua ntawm kev cem quav, nrog rau txhim kho plab zom mov.
Hauv lwm qhov kev tshawb fawb, pab pawg ntawm 93 tus neeg mob uas muaj tus mob coronary syndrome (mob plawv) tau txais kev kho mob uas suav nrog cov qos yaj ywm qab zib, ua kom lub ntsej muag acupressure, thiab da dej taw, thiab lawv pom txo qis plab. Cov neeg mob tseem siv ob peb lub qhov quav thiab cov tshuaj laxatives, thiab lawv tau xis nyob nrog lawv txoj hnyuv.
Pab tiv thaiv kev mob qog noj ntshav
Kev tshawb fawb tshawb fawb ntawm tib neeg lub cev tau qhia tias polyphenols, uas tau muab rho tawm los ntawm Japanese cov qos yaj ywm nplooj tuaj yeem tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer. Tsis tas li, qee tus kws tshawb fawb sib cav tias phytonutrients tuaj yeem pab tiv thaiv kev mob qog noj ntshav. Ib qho ntxiv, muaj lwm cov qauv (IbACP, lossis Ipomoea Batatas tiv thaiv kab mob qog noj ntshav peptide), uas cov kws tshawb fawb tau tshaj tawm tias nws tua cov qog nqaij hlav qog noj ntshav.
Boosts kev tiv thaiv kab mob
Cov qos yaj ywm qab zib Nyij Pooj muaj cov tshuaj tua kab mob uas tiv thaiv kev puas tsuaj dawb hauv peb lub cev. Thaum koj noj ib khob ntawm cov qos yaj ywm ci, koj tau ze rau 52% ntawm tus nqi niaj hnub ntawm vitamin C - thiab qhov no tseem ceeb rau kev kho cov ntaub so ntswg thiab kho qhov txhab.
Tsis tas li, Japanese cov qos yaj ywm qab zib muaj cov vitamin A, uas pab koj lub cev tsim cov cell tiv thaiv kab mob uas tsis lees paub kev loj hlob ntawm kab mob thiab kis kab mob thiab tseem muaj qee qhov cuam tshuam los tiv thaiv qog.
Txhim kho koj lub qhov muag
Satsuma-Imo muaj cov naj npawb ntawm cov as-ham uas txuas rau kev txhim kho kev pom kev ntxiv rau kev noj qab haus huv qhov muag. Qee qhov muaj txiaj ntsig zoo tshaj plaws yog cov carotenoids, thiab lawv suav nrog lutein, zeaxanthin, alpha-carotene, thiab beta-carotene.
Thaum koj noj beta-carotene thaum cais los ntawm lwm cov carotenoids, nws tuaj yeem ua rau qee qhov tsis sib xws. Txawm li cas los xij, thaum nws noj cov zaub mov, qhov twg nws tau nrog los ntawm lwm cov carotenoids, nws muaj cov tshuaj tiv thaiv qog noj ntshav muaj zog heev thiab ua kom pom kev zoo.
Qos yaj ywm qab zib tuaj yeem txhim kho kev muaj menyuam
Cov qos yaj ywm qab zib yog qhov zoo heev rau cov vitamin A, uas yog cov khoom siv tseem ceeb rau kev noj qab haus huv. Ib qho ntxiv, lawv kuj tseem muaj cov nplua nuj ntawm cov hlau, uas paub tias txhawb nqa kev yug menyuam.
Pab tswj cov ntshav qab zib
Cov qos yaj ywm qab zib Nyij Pooj muaj cov carbohydrates yooj yim thiab muaj fiber ntau, uas ua lub luag haujlwm tseem ceeb hauv kev tswj koj cov piam thaj hauv ntshav, thiab nws kuj tseem tuaj yeem pab koj kom zoo siab rau lub sijhawm ntev.
kab hauv qab
Koj mus! Nov yog txhua yam koj yuav tsum paub txhawm rau txiav txim siab paub txog kev haus Japanese cov qos yaj ywm qab zib - thiab peb cog lus rau koj tias koj yuav tsis khuv xim nws ib qho twg. Koj tsuas yog yuav tsum sim nws thiab paub cov txiaj ntsig ua ntej tes.
Xav paub ntau ntxiv txog kev ua noj Japanese: ua rau koj lub neej yooj yim dua nrog cov lauj kaub tais diav no
Mus saib peb phau ntawv ua noj tshiab
Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.
Sim nws dawb nrog Kindle Unlimited:
Nyeem dawb
Joost Nusselder, tus tsim ntawm Bite My Bun yog tus lag luam cov ntsiab lus, txiv thiab nyiam sim ua zaub mov tshiab nrog zaub mov Nyij Pooj hauv plawv ntawm nws txoj kev mob siab rau, thiab ua ke nrog nws pab neeg nws tau tsim cov ntsiab lus blog txij li xyoo 2016 los pab cov neeg nyeem ncaj ncees nrog cov zaub mov txawv thiab cov lus qhia ua noj ua haus.