Satsumaimo: Mbatata ya ku Japan

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Ndasinthidwa August 26, 2022

Simungaphonye satsumaimo pomwe mtundu wake wofiyira komanso wofiirira umakuyang'anirani. Ndi mbatata yaku Japan yomwe mwina mudawonapo pamsika. Chakudya chofala kwambiri pachakudya chilichonse chothokoza ndi Satsuma-Imo — mbatata yaku Japan, yomwe imakonda kwambiri zakudya za paleo.

Mbatata (Ipomoea batatas) ndi chomera chokhala ndi dicotyledonous chomwe ndi cha banja la Convolvulaceae.

Mizu yake yayikulu, yolimba, yokoma, mizu ya tuberous ndi muzu wa masamba. Masamba ndi mphukira zazing'ono nthawi zina zimadyedwa ngati masamba.

Mwa mibadwo pafupifupi 50 ndi mitundu yoposa 1,000 ya Convolvulaceae, I. batata ndiye mbewu yokhayo yofunika kwambiri — ina imagwiritsidwa ntchito kwanuko, koma yambiri ili ndi poizoni.

Matenda a mbatata okoma ndi achikasu achikasu amakonda kulimidwa ku Okinawa ndi Japan, koma mutha kuwapeza kugolosale iliyonse ku America.

Mbatata yaku Japan ndi chakudya chofunikira kwambiri cha anthu ochokera kudera la Okinawa, ndipo ndi ena mwa anthu omwe amakhala ndi moyo wathanzi kwambiri padziko lapansi.

Mtundu uwu wa mbatata yaku Japan ndiwotsekemera, wofiirira kapena wofiira khungu, komanso wachikasu, womwe umadzaza mchere, ma antioxidants, ndi mavitamini. M'nkhaniyi, tiwonetsa zaumoyo wathanzi, zowonjezera zaumoyo, ndi maphikidwe angapo omwe mungakonzekere ndi mbatata iyi.

Koma chomwe chimasiyanitsa kwambiri ndi mbatata yaku America ndichomwe chili pansi pa chivundikiro choyera. Monga imodzi mwazomera zoyambirira zomwe zidapezekapo, zimaganiziridwa kuti mbatata idachokera zaka 5,000 zapitazo ku Central America kapena South America.

Tuber idatumizidwa ku China nthawi ina m'zaka za zana la 16 isanafike ku Japan.

Kukula bwino kumadera otentha, mbewuyo idakwera kum'mwera kwa Japan, pomwe Kyushu anali ndi zoposa 80% zamitundu yonse.

Kusiyanitsa satsumaimo kuchokera ku American ofanana sikutenga zambiri: komwe mbatata yaku America ili ndi khungu lofiirira ndi mnofu wa lalanje, satsumaimo imawonekera ndi khungu lowala lofiirira lomwe limakutira mnofu wachikasu.

Satsumaimo ndiwokoma, wowoneka bwino kwambiri komanso wamafuta ochepa potengera kukoma ndi mawonekedwe ake ndipo anthu am'deralo nthawi zambiri amayifanizira ndi mabokosi.

Ngakhale malongosoledwe pamwambapa ndi a satsumaimo wamba, mitundu yoposa zana ya satsumaimo ikupezeka pamsika.

Mtundu uliwonse umakhala ndi mawonekedwe ena, omwe ndi abwino pamitundu yosiyanasiyana yophika, mosiyana mawonekedwe, mitundu, ndi zokonda.

Murasaki imo (mbatata yofiirira) ndi mitundu yodziwika bwino, mitundu yatsopano ya satsumaimo yokhala ndi mnofu wofiirira womwe umakonda kugwiritsidwa ntchito mumchere.

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Mbatata Mulungu wa Edo

M'dera la Kanto (kuphatikiza Tokyo) pali akachisi angapo achi Buddha ndi akachisi achi Shinto opangira satsumaimo. Poyang'ana mbiri yake, sizosadabwitsa chifukwa chake.

Chapakati pa zaka za zana la 18, pambuyo pa kulephera kwa mbewu za mpunga kwa zaka zambiri, Japan ndipo makamaka kumpoto kwa Edo (lerolino Tokyo) m’chigawo cha Kanto, inagwidwa ndi njala. Zipolowe zimalinso zofala chifukwa cha njala yofala.

Aoki Konyo adapeza yankho la mavuto ambiriwa pomwe adayamba kulima ndi kuyesa mbatata ndikupanga satsumaimo.

Posakhalitsa, mbewu za satsumaimo zidayamba kutukuka ndipo tuber idakhala gwero lamphamvu lothanirana ndi kusowa kwa mpunga - kusintha kwakukulu komwe kunapulumutsa miyoyo yambiri.

Pa mwambowu, pantchito yake yopanga nthaka, Aoki anali "Mulungu wa mbatata wa Edo".

Sichikhala Chokoma Kuposa Ichi

Kukoma ndi kununkhira kwapadziko lapansi kwa mbatata zimawapangitsa kukhala okoma, ongotenthedwa, osatinso zina zowonjezera. Komabe satsumaimo imadzazidwa ndi michere, monga vitamini C, yomwe imaphatikizidwanso kuwonjezera pa kukoma kwake.

Vitamini C ndi antioxidant wamphamvu yemwe amathandizira kukonza chitetezo chanu cha mthupi, kuteteza khungu lanu ku ngozi yowonongeka (mukakhala padzuwa) ndikupewa matenda amtima.

Kwa iwo omwe amalamulira kulemera kwawo, satsumaimo amapanga chisankho chabwino kwambiri pazifukwa zingapo: ndi gwero lazakudya zabwino, zomwe zimadziwika osati kungolimbikitsa matumbo komanso kukuthandizani kuti mukhale okwanira kwanthawi yayitali; ndipo chifukwa cha madzi ake opitilira 60%, kukula kwake kulikonse (100 gramu) kumakhala ndi ma calories pafupifupi 130 okha.

Satsumaimo imalimbikitsidwanso kwa odwala matenda ashuga chifukwa cha kuchepa kwa glycemic index, komwe kumatsimikizira kuti shuga imatulutsidwa pang'onopang'ono komanso mosadukiza m'magazi.

Zina mwazakudya zopatsa thanzi za satsumaimo zimaphatikizapo kuyang'anira kuchuluka kwama iron ndi kuthamanga kwa magazi, kukonza kagayidwe kanu, ndikuthandizira kuteteza khungu lanu.

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Kodi mumadziwa bwanji mbatata?

Mukakhala kugolosale, pitani ku gawo lazokolola, komwe mungapeze ma tubers osiyanasiyana mumitundu yosiyanasiyana.

Komabe, mudzakhala ndi vuto lakuzindikira ngati mukupeza chilazi, mbatata, kapena mbatata yoyera. Mitundu itatu iyi imachokera m'mabanja osiyanasiyana azomera, ndichifukwa chake anthu ambiri amasokoneza.

Ndiye, kodi muyenera kuyang'ana chiyani?

Mitundu yosiyanasiyana ya mbatata

• Khungu lofiira kapena lalanje ndi mnofu wa lalanje (ambiri amatchulidwa ngati zilazi)
• Khungu lofiirira, lokhala ndi mnofu wa batala (mbatata yaku Japan)
• Khungu loyera kapena lotuwa, lokhala ndi mnofu wofiirira (mbatata za ku Okinawan0
• Khungu lachikaso loyera, lokhala ndi thupi lofiira
• Khungu lofiirira ndi mnofu wofiirira

Pankhani ya kukoma, mbatata ya lalanje imakonda kukhala yotsekemera komanso yofewa, pomwe mitundu ina imakhala yowuma komanso yowuma. Masitolo ambiri amagulitsa mbatata za lalanje, ngakhale mutapeza mitundu ina m'misika yaku Asia.

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Zosiyanasiyana za mbatata zoyera

• Brown wa khungu la beige, wokhala ndi mnofu woyera (awa ndi mbatata za russet)
• Khungu labuluu kapena lofiirira, lokhala ndi thupi loyera

Ndikofunikanso kudziwa kuti pali mitundu yosiyanasiyana ya mbatata yaku Japan, koma wamba ndi awa:

• Beni Azima - Mitunduyi imadyedwa kwambiri ku Eastern Japan, ndipo imakhala yotsekemera ikaphika
• Naruto Kintoki - yofala kwambiri ku Western Japan, ndipo imadziwika kuti ndi yokoma komanso yokongola
• Tosabeni - wopatsidwa nambala 14 yamtengo wapatali (pamwamba), ndipo ndi mbatata
• Manasume - iyi ndi nambala 14 yamtengo wapatali ya mbatata
• Gorou Shima Kintoki - ambiri amakonda kuphika mbatata
• Kougane Segan - amagawidwa ngati mbatata yotchuka ya Sochu
• Tanegashima Mukashi Mistu-Imo - awa ndi mitundu ya mbatata yokhala ndi kukoma kokongola, komanso mtundu wokongola wa lalanje
• Tanegashima Murasaki Imo - ali ndi utoto wokongola kwambiri
• Inu Inu - ndi wolemera ma carotenes, ndipo amabwera mumtundu wokongola wa lalanje, wokhala ndi kukoma kokoma kwambiri
• Tanegashima Golide Imo - mitundu yosiyanasiyana ya mbatata imabzalidwa pachilumba cha Taneko, kum'mwera kwa Kyushu, ndipo nthawi zambiri imakhala yofiira ikakhala yaiwisi, kenako imasintha kukhala yakuya golide ikaphikidwa. Mwa mitundu yosiyanasiyana ya mbatata yaku Japan, mbatata ya violet ikuchulukirachulukira.

Zakudya zabwino ku Japan

Mitengo ya phytonutrients yolumikizidwa ndi mitundu yosiyanasiyana ya mbatata imakhala ndi thanzi labwino. Komabe, mitundu yonse ya mbatata imabwera ndimadyanso ofanana.

Iwo ali ndi mchere wambiri, mavitamini, ndi phytonutrients, ndiye chifukwa chake amadziwika kuti ndi athanzi pakati pa masamba ena onse.

Ngakhale anthu ambiri samadya masamba a mbatata, ndiwo magwero abwino kwambiri amchere, zomanga thupi, ndi ulusi. Zambiri zama micronutrient, macronutrient, ndi phytonutrient zomwe tapereka pansipa ndi za tuber tuber.

• Zakudya - mu 100 g iliyonse (86 calorie) mbatata yotumikira, mumalandira 20.1 g chakudya. Kuchokera apa, 3.0 g ndi fiber, 4.2 g ndi shuga (glucose, sucrose, maltose, ndi fructose), ndipo 12.7 g ndi wowuma. Wosakaniza mbatata amakhala ndi amylose wambiri kuposa amylopectin, omwe amakulitsa shuga m'magazi pang'onopang'ono. Zotsatira zake, mbatata ndi imodzi mwazosankha zabwino kwa odwala matenda ashuga.
• mapuloteni - ngakhale mbatata makamaka imakhala ndi michere yolimba komanso wowuma, amakhalanso ndi 1.6 g wa mapuloteni pa 100 g potumikira.
• mafuta - mbatata imakhala ndi mafuta ochepa kwambiri, omwe ndi 0.1 g pa 100 g okha, ndipo mulibe mafuta amtundu uliwonse.
• mavitamini - ndikofunikira kudziwa kuti mbatata yaku Japan ili ndi mavitamini ambiri, makamaka beta-carotene (provitamin A), mavitamini B5, ndi B6.
• mchere - Komanso mbatata zaku Japan ndizochepa mu sodium komanso zimapezanso mchere.
• Phytonutrients - mbatata imakhala ndimaphytonutrient osiyanasiyana opindulitsa. Ngakhale ma phytonutrients ena amapezeka m'mitundu yonse ya mbatata, ena amasiyanasiyana, kutengera mtundu wa mnofu. Mbatata yaku Japan imakhala yolemera kwambiri ma coumarins, quercetin, peonidin, chyrsoeriol, ndi kaempferol.
• Ma Phytosterols - awa ndi mamolekyulu ngati cholesterol omwe amapezeka m'maselo azomera. Kafukufuku wasonyeza kuti kudya 2 g ya phytosterols tsiku lililonse kumatha kutsitsa lipoprotein yotsika kwambiri ndi 10%. Phytosterol wofala kwambiri yemwe amapezeka mu mbatata yaku Japan ndi β-Sitosterol. Campesterol ndi yachiwiri kwambiri, ndipo aliphatic komanso α-tocopherol amapezekanso pang'ono.
• polyphenols - izi zimagwira ntchito ngati ma antioxidants m'matupi mwathu. Amathandizira kupewa khansa, matenda a Parkinson, matenda amtima, komanso zovuta zina zama neurodegenerative. Mtundu wa mbatata waku Japan umadzaza ndi ma phenolic acid, komanso amakhalanso ndi ma coumarin ambiri. Kuphatikiza apo, mbatata zonyezimira zimakhalanso ndi flavonoids (chyseoriol, kaempferol, peonidin, ndi quercetin) wambiri.

Ubwino wathanzi la mbatata yaku Japan

Zina kuposa kukhala zokoma komanso zopatsa thanzi, mbatata yaku Japan imadzaza ndi maubwino angapo azaumoyo. Nazi zina mwazabwino:

Muyeneranso kutuluka awa maphikidwe achi Japan ochokera ku Miso kupita ku mbatata

Wachilengedwe antioxidant

Ma radicals aulere akagwirizana ndi mamolekyulu ena mthupi lanu, amawononga, ndikupangitsa matenda. Koma, mbatata zaku Japan ndizodzaza ndi ma antioxidants, ndipo izi zimaphatikizanso mavitamini A ndi E. kuwonjezera pamenepo amadzazanso ndi ma antioxidant phytonutrients, monga flavonoids ndi polyphenols.

Kuphatikiza apo, mbatata zaku Japan zilinso ndi ma antioxidants amtundu wina. Metallothioneins (omwe ndi mapuloteni), komanso ma polyphenols ena (zotengera za caffeoylquinic acid) omwe amapezeka mu mbatata zaku Japan, alinso ndi ma antioxidants amphamvu.

Kuphatikiza apo, masamba a mbatata amakhala ndi ma antioxidants ambiri, makamaka polyphenols. Kuphika ndi kuwira mbatata amadziwika kuti amalimbikitsa ntchito yawo antioxidant.

Amathandizira kupewa matenda amtima

Pakafukufuku, mbewa za matenda ashuga zidapatsidwa 150 gm / kg ya flavonoids yolemera thupi yomwe idachokera m'masamba a mbatata-ndipo izi zidachepetsa triglycerides ndi cholesterol.

Ofufuzawo atadyetsa mbewa zakudya za mbatata zonenepa kwambiri kwa miyezi 4, mitsempha yawo idalimbika poyerekeza ndi mbewa zomwe zimapatsidwa chakudya chamafuta ambiri chopanda mbatata. Izi ndizizindikiro kuti mbatata zitha kuthandiza kupewa mitsempha yolimba yomwe imayambitsidwa ndi zakudya zamafuta ambiri.

Imaletsa kudzimbidwa

Mbatata yaku Japan imatha kukonza chimbudzi chanu, motero kupewa kudzimbidwa. Pakafukufuku komwe odwala 120 a leukemia omwe amalandira mankhwala a chemotherapy adapatsidwa 200 g kapena mbatata aliyense, anali ndi vuto lodzimbidwa pang'ono, komanso matumbo oyenda bwino.

Kafukufuku wina, gulu la odwala 93 omwe ali ndi matenda owopsa a mtima (a mtima) adapatsidwa mankhwala opangidwa ndi mbatata, kutikita minofu, komanso malo osambira kumapazi, ndipo adawonetsa kudzimbidwa. Odwalawa adagwiritsanso ntchito mankhwala ophera tizilombo tosiyanasiyana komanso mankhwala otsegulitsa m'mimba, ndipo anali omasuka ndi matumbo awo.

Amathandizira kupewa khansa

Kafukufuku wopangidwa pamaselo amunthu awulula kuti polyphenols, yomwe imachokera m'masamba a mbatata aku Japan itha kupondereza kukula kwa maselo a khansa. Komanso, ofufuza ena amati ma phytonutrients amatha kuthandiza kupewa khansa. Kuphatikiza apo, pali molekyulu ina (IbACP, kapena Ipomoea Batatas anti-cancer peptide), yomwe ofufuza awulula kuti idapha ma cell a khansa ya kapamba.

Kumalimbitsa chitetezo chokwanira

Mbatata yaku Japan yadzaza ndi ma antioxidants omwe amaletsa kuwonongeka kwakukulu kwa matupi athu. Mukatenga chikho cha mbatata yophika, mumapeza pafupifupi 52% ya vitamini C tsiku lililonse - ndipo izi ndizofunikira pakukonza minofu ndikuchiritsa mabala.

Komanso mbatata zaku Japan zili ndi vitamini A, yomwe imathandizira thupi lanu kupanga maselo amthupi omwe amakana kukula kwa matenda komanso matenda komanso amakhala ndi zotupa.

Bwino maso anu

Satsuma-Imo ali ndi michere yambiri yomwe imalumikizidwa ndikuwona bwino komanso thanzi la maso. Zina mwa michere yamphamvu kwambiri ndi ma carotenoid, ndipo amaphatikizapo lutein, zeaxanthin, alpha-carotene, ndi beta-carotene.

Mukatenga beta-carotene mukadzipatula ku ma carotenoid ena, imatha kuyambitsa kusamvana. Komabe, zikafunika kudya, komwe zimatsagana ndi ma carotenoid ena, imakhala ndi mphamvu zotsutsana ndi khansa komanso mphamvu zowonera.

Mbatata imatha kusintha chonde

Mbatata ndi gwero labwino kwambiri la vitamini A, yomwe ndi michere yofunikira pakuthandizira kubereka. Kuphatikiza apo, amakhalanso ndi chitsulo chochuluka, chomwe chimadziwika kuti chimathandizira kubala.

Amathandizira kukhazikitsa bata m'magazi

Mbatata yaku Japan imakhala ndi chakudya chambiri komanso michere, yomwe imagwira ntchito yofunika kukhazika shuga m'magazi anu, ndipo itha kukuthandizaninso kuti mukhale okwanira kwanthawi yayitali.

pansi Line

Pamenepo mupita! Izi ndizo zonse zomwe muyenera kudziwa kuti mupange chisankho chodziwitsa za kumwa mbatata yaku Japan - ndipo tikukulonjezani kuti simudzanong'oneza bondo. Mukungoyenera kuyeserera ndikupeza maubwino oyamba.

Zambiri pa kuphika ku Japan: pangani moyo wanu kukhala wosavuta ndi ophika mpunga awa

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Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.