Satsumaimo: The Japanese Sweet Potato

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakagadziriswa Nyamavhuvhu 26, 2022

Iwe haugone kupotsa satsumaimo apo iro rakashinga dzvuku uye ruvara rwepepuru rinotarisa iwe pasi. Iyo mbatatisi yeJapan yaungangodaro wakaona mumusika. Chikafu chinowanzoitika pakudya kwekutenda kwese iSatsuma-Imo — mbatatisi yekuJapan, inofarirwa nevanhu vanofarira kudya kwepaleo.

Mbatatisi (Ipomoea batatas) chirimwa chine dicotyledonous chiri chemhuri yeConvolvulaceae.

Yayo hombe, ine starchy, inotapira-inonaka, tuberous midzi midzi midzi. Mashizha madiki uye nhungirwa dzimwe nguva zvinodyiwa semuriwo.

Pamhando dzinosvika makumi mashanu uye anopfuura marudzi chiuru emhando yeConvolvulaceae, I. batata ndiyo chete chirimwa chirimwa chakakoshesesa - zvimwe zvacho zvinoshandiswa munzvimbo iyi, asi zvizhinji zvine muchetura.

Iyi inotapira uye yero-yenyama inotapira mbatatisi yaiwanzo kurimwa muOkinawa neJapan, asi iwe unogona ikozvino kuiwana pane chero chitoro muAmerica.

Iyi mbatatisi yekuJapan ndicho chikafu chekudya chevanhu vanobva mudunhu reOkinawa, uye ndivo vamwe vevanhu vakareba kwazvo uye vane hutano pasi rese.

Iyi svinu yeJapan mbatatisi inotapira, yepepuru kana yakatsvuka-ganda, uye yero-nyama, izere nezvicherwa, antioxidants, uye mavitamini. Mune ino posvo, isu tichajekesa mabhenefiti ehutano, chokwadi chezvehutano, uye mashoma mabikirwo aunogona kugadzirira nembatatisi iyi.

Asi chii chinonyatso kusiyanisa neAmerican mbatatisi ndiyo iri pasi pechivheneko chena chakajeka. Seimwe yezvirimwa zvekutanga zvakambowanikwa, zvaifungidzirwa kuti mbatatisi iyi yakatangira makore zviuru zvishanu apfuura muCentral America kana kuSouth America.

Iyo tuber yakaendeswa kuChina imwe nguva gare gare muzana ramakore rechi 16 isati yasvika kuJapan.

Zvirinani kurimwa munzvimbo dzakapfava, chirimwa chakakwira munzvimbo dzekumaodzanyemba kweJapan, neKyushu iine zvinopfuura makumi masere muzana zverudzi rwekugadzirwa.

Kusiyanisa satsumaimo kubva kune yayo yakaenzana yeAmerica haitore zvakanyanya: uko iyo American mbatatisi ine ganda rakasviba uye nyama yeorenji, satsumaimo inomira ine yakajeka tsvuku-yepepuru ganda inovhara yero yero yenyama.

Satsumaimo inotapira, yakanyanyisa kuomarara uye ine mafuta mashoma maererano nekuravira uye chitarisiko uye vagari veko vagara vachizvienzanisa ne chestnut.

Kunyangwe iyo tsananguro iri pamusoro iri yeiyo yakajairwa satsumaimo, anopfuura zana zana marudzi esatsumaimo aripo parizvino pamusika.

Mhando yega yega ine mamwe maitiro, ayo akakodzera nzira dzakasiyana dzekubika, akasiyana maumbirwo, mavara, uye manakiro.

Murasaki imo (yepepuru inotapira mbatatisi) inowanzo kujairika, yakasarudzika nyowani satsumaimo mhando ine yakafuma yepepuru nyama iyo inowanzo shandiswa mukudyiwa.

Uyewo verenga: iyo yakakwana yeuchi zvidhinha toast recipe nemukaka wakanyoroveswa

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Potato Mwari weEdo

Munzvimbo yeKanto (kusanganisira Tokyo) kune akati wandei maBhudha matembere uye shinto tembere dzinoitirwa kushandira satsumaimo. Kutarisa kuburikidza nenhoroondo yayo, hazvishamise kuti nei.

Pakati pezana ramakore rechi 18, mushure memakore ekurimwa kwemupunga, Japan uye kunyanya kuchamhembe kweEdo (yanhasi Tokyo) mudunhu reKanto, yakaparadzwa nenzara. Mhirizhonga yaive yakajairika nekuda kwenzara yakapararira.

Aoki Konyo akawana mhinduro kune akawanda eaya matambudziko paakatanga kurima uye kuyedza mbatatisi uye ndokugadzira iyo satsumaimo.

Nguva pfupi yapfuura, satsumaimo zvirimwa zvakatanga kukura uye iyo tuber yakava sosi yakakosha yesimba kuripira kushomeka kwemupunga - shanduko huru iyo yakaponesa hupenyu husingaverengeke.

Nechiitiko ichi, chebasa rake rekuvhuvhuta, Aoki aive "Potato Mwari weEdo".

Izvo Hazvitore Chero Zvinotapira Kupfuura Izvi

Iko kutapira uye hwevhu hwevhu hwembatatisi zvinovaita zvinonaka, zvinongopiswa, pasina mamwe maratidziro. Asi satsumaimo yakazadzwa nezvinovaka muviri, sevhitamini C, inova inowedzerwa pamwe nekuravira kwayo kukuru.

Vitamin C yakasimba antioxidant inobatsira kuvandudza immune system yako, chengetedza ganda rako kubva mukukuvara kwakasununguka (mushure mekuratidzwa nezuva) uye kudzivirira chirwere chemwoyo.

Kune avo vanodzora huremu hwavo, satsumaimo inoita sarudzo yakanakisa yechikafu nekuda kwezvikonzero zvinoverengeka: iyo sosi yakanaka ye fiber yekudya, inozivikanwa kwete chete yekusimudzira ura asi zvakare kukubatsira kuti unzwe kuzara kwenguva yakareba; uye nekuda kwemvura yaro yakakwira inodarika makumi matanhatu muzana, saizi yega yega inoshumira (60 gramu) inongova neanenge zana nemakumi matatu emakori.

Satsumaimo inokurudzirwawo kune vane chirwere cheshuga nekuda kweiyo yakaderera glycemic index, iyo inovimbisa kuti glucose inosunungurwa zvishoma nezvishoma uye zvakatsiga muropa.

Mamwe mabhenefiti ebhenefiti yesatsumaimo anosanganisira kuongorora mwero wedare uye kuwedzerwa kweropa, kugadzirisa metabolism, uye kutsigira kuchengetedzwa kweganda rako.

ChiJapanese Mapapatata Anotapira: Zvechokwadi zvinovaka muviri pamwe nezvakanakira hutano

Uyewo verenga: ChiJapan Unagi sushi eel recipe nemuto

Unoziva sei mbatatisi?

Paunenge uri kuchitoro, enda kunzvimbo yezvigadzirwa, kwaunowana akasiyana siyana machubhu mune akasiyana mavara.

Nekudaro, iwe uchave uine dambudziko mukuziva kana iwe uchizowana yam, mbatatisi, kana chena mbatata. Aya matatu machubhu anobva kumhuri dzakasiyana dzemabhotani, uye ndicho chikonzero nei vanhu vazhinji vachiwanzo vavhiringidza.

Saka, chii chaunofanira kunyatsotarisa?

Mhando dzakasiyana dzetapiri

• Ganda rakatsvuka kana reorenji uye nyama yeorenji (kazhinji yakanyorwa zvisirizvo samamamu)
• Ganda rakatsvukuruka, riine nyama-yakaita bhuru (chiJapanese matapiri)
• Tani kana grey ganda, ine nyama yepepuru (Okinawan mbatatisi0
• Ganda rakachenuruka, rine nyama yakaita bhuru
• Ganda rakasvibira rine nyama yepepuru

Kana zvasvika pakunaka, mbatatisi inotapira orenji inowanzove inotapira uye yakapfava, nepo mamwe acho ari nyeredzi uye achiomarara. Mazhinji ezvitoro anotengesa matapiri eorenji, kunyangwe iwe ukawana mamwe marudzi kumisika yeAsia.

Uyewo verenga: mhando dzakasiyana dzechikafu chinozivikanwa cheJapan

Mhando dzakasiyana dzechena mbatatisi

• Bhuruu yeganda rebhuruu, ine nyama chena (aya ndiwo akajairwa russet mbatatisi)
• Bhuruu kana pepuru ganda, rine chena nyama

Izvo zvakakoshawo kuti uzive kuti kune akasiyana akasiyana maJapan mbatata, asi zvakajairika zvinosanganisira:

• Beni Azima - uyu musiyano unonyanya kudyiwa kuEastern Japan, uye unotendeuka uchitapira kwazvo kana wabikwa
• Naruto Kintoki - yakajairika muWestern Japan, uye inoonekwa seinotapira uye inoyevedza
• Tosabeni - yakapihwa Nha. 14 kukosha (pamusoro), uye iri zita rembatatisi
• Manasume - iyi ndiyo imwe nhamba 14 inotapira mucherechedzo wembatatisi
• Gorou Shima Kintoki - kazhinji inozivikanwa sekubheka mbatatisi
• Kougane Segan - yakarongedzwa seyakakurumbira Sochu mbatata
• Tanegashima Mukashi Mistu-Imo - ichi chakasiyana mbatatisi ine yakashongedzwa kuravira, pamwe nerunako ruvara rweorenji
• Tanegashima Murasaki Imo - ine ruvara rwakatsvuka kwazvo rwepepuru
• Anou Imo - yakapfuma mumacarotenes, uye inouya neruvara rwakanaka rweorenji, ine tambo inotapira kwazvo
• Tanegashima Ndarama Imo - uyu mutapiri wakasiyana unorimwa muTaneko Island, iri kumaodzanyemba kweKyushu, uye unowanzo mutsvuku kana wakatsvuka, wozoshanduka woita wakadzika goridhe kana wabikwa. Pakati pemhando dzakasiyana siyana dzeJapan mbatatisi, iyo violet mbatatisi iri kuwanda.

ChiJapanese mbatatisi zvinovaka muviri zvine chokwadi

Iyo phytonutrients inosunganidzwa kune akasiyana mavara eatapiri ane yakasarudzika hutano hunhu. Nekudaro, ese matapitapi emhando anouya neakafanana maitiro ehutano.

Ivo vakapfuma mune zvicherwa, mavitamini, uye phytonutrients, uye ndicho chikonzero ivo vanoonekwa sevanogwinya kupfuura mamwe mimwe miriwo.

Kunyangwe hazvo vanhu vazhinji vasingawanzodya mashizha embatatisi, iwo manyuko akanaka kwazvo emaminerari, mapuroteni, uye faibha. Iyo micronutrient, macronutrient, uye phytonutrient ruzivo rwatakapa pazasi nderetapatata tuber.

• Carbohydrate - mune yega yega 100 g (86 koriori) mbatatisi inoshumirwa, iwe unowana 20.1 g makabhohaidhiretsi. Kunze kweizvi, 3.0 g is fiber, 4.2 g ishuga (glucose, sucrose, maltose, uye fructose), uye 12.7 g istarch. Sweet potato starch ine yakakwira mwero yeamylose kupfuura amylopectin, iyo inomutsa shuga yeropa zvishoma nezvishoma. Nekuda kweizvozvo, mbatatisi ndeimwe yesarudzo dzakanakisa dzekudya kune vane chirwere cheshuga.
• Protein - kunyangwe mbatatisi ichinyanya kunobva fiber ine hutano uye starch, zvakare ine 1.6 g yemapuroteni pa100 g inoshumira.
• mafuta - mbatatisi ine yakaderera-mafuta zvemukati, iyo ingori 0.1 g pa100 g inoshumirwa, uye haina mafuta akazara.
• mavhitamini - zvakakosha kucherechedza kuti mbatatisi dzekuJapan dzakapfuma kwazvo muvitamini, kunyanya beta-carotene (provitamin A), mavitamini B5, uye B6.
• zvicherwa - zvakare, matapitapi echiJapan akaderera mune sodium uye sosi yakanaka yemamwe zvicherwa.
• Phytonutrients - mbatatisi ine dzakasiyana phytonutrient inobatsira. Kunyangwe mamwe phytonutrients anogona kuwanikwa mune ese maratata emhando, mamwe anosiyana, zvinoenderana neruvara rwenyama. Iyo mbatatisi yeJapan inonyanya kufuma mumacoumarin, quercetin, peonidin, chyrsoeriol, uye kaempferol.
• phytosterols - aya ndiwo mamorekuru echolesterol anowanikwa mumasero emiti. Kutsvagurudza kwakaratidza kuti kudya 2 g yemaphytosterol zuva rega rega kunogona kudzikisa yakaderera-density lipoprotein ne10%. Iyo inonyanya kuzivikanwa phytosterol inowanikwa muJapan mbatatisi iβ-Sitosterol. Campesterol ndiyo yechipiri yakajairika, uye aliphatic pamwe ne α-tocopherol inowanikwawo mune zvidiki zvidiki.
• Polyphenols - izvi zvinoshanda se antioxidants mumiviri yedu. Ivo vanobatsira mukudzivirira gomarara, hosha dzaPasinson, hosha yemoyo, pamwe nezvimwe zvinokanganisa neurodegenerative. Iyo yeJapan strain yetapatata izere ne phenolic acids, uye zvakare vakapfuma mumakomina. Zvakare, mbatata yero-yenyoro-fleshed inewo yakawanda kwazvo ye flavonoids (chyseoriol, kaempferol, peonidin, uye quercetin).

Hutano mabhenefiti eJapan mapatata

Kunze kwekunaka uye kunovaka muviri, matapitapi echiJapan anouya akazara nezvakawanda zvehutano mabhenefiti. Heano mamwe mabhenefiti:

Iwe unofanirwa zvakare kuongorora aya maJapan soupe mabikirwo kubva kuMiso kusvika mbatatisi

Antioxidant yakasikwa

Kana mahara radicals akaita nemamwe mamorekuru mumuviri wako, anogona kukonzera kukuvara, nokudaro achikurudzira chirwere. Asi, matapiri eJapan akazara nema antioxidants, uye izvi zvinosanganisira mavitamini A uye E. mukuwedzera kune iwo akazara nema antioxidant phytonutrients, se flavonoids uye polyphenols.

Zvakare, mbatatisi dzechiJapane zvakare zvine mamwe maoxygen antioxidants. Metallothioneins (ayo ari mapuroteni), pamwe nemamwe ma polyphenols (zvigadzirwa zve caffeoylquinic acid) anowanikwa muJapan mbatatisi, zvakare ane simba antioxidants.

Kupfuurirazve, mashizha embatatiri ane akawanda mazinga ema antioxidants, kunyanya polyphenols. Kubheka uye kufashaidza matapiri anozivikanwa kusimudzira yavo antioxidant chiitiko.

Vanobatsira mukudzivirira chirwere chemwoyo

Mune ongororo, mbeva dzeshuga dzakapihwa 150 gm / kg yehuremu hwemuviri flavonoid dzakabviswa mumashizha etwiti - uye izvi zvakadzora triglycerides uye cholesterol.

Pakatsvagwa makonzo chikafu chembatatisi dzakakora-mafuta kwemwedzi mina, tsinga dzadzo dzakaomesa zvishoma zvichienzaniswa nemakonzo akapihwa kudya kwemafuta akawanda pasina mbatatisi. Ichi chiratidzo chekuti mbatatisi inogona kubatsira mukudzivirira tsinga dzakaomarara dzinokonzerwa nezvikafu zvine mafuta akawanda.

Inodzivirira kupatira

Mbatatisi yeJapan inogona kugadzirisa kugaya kwako, nekudaro kudzivirira kupatira. Mune ongororo yakaitwa apo varwere veleukemia vane zana nemakumi maviri vaiitwa chemotherapy vakapihwa 120 g kana mbatatisi yega yega, vaive nezviitiko zvishoma zvekuzvimbirwa, pamwe nekuwedzera ura.

Mune kumwe kutsvagurudza, boka revarwere makumi mapfumbamwe nemapfumbamwe vane acute coronary syndrome (chirwere chemwoyo) chakapihwa chirongwa chekurapa chine mbatatisi, acupressure masaja, uye mabhati etsoka, uye vakaratidza kudzimbirwa. Varwere vakashandisawo enemaa mashoma uye laxatives, uye vaive vakagarika nematumbu avo.

Inobatsira mukudzivirira kenza

Tsvagiridzo yakaitwa pamasero emunhu yakaratidza kuti polyphenols, iyo inotorwa kubva mumashizha eJapan anotapira inogona kudzvinyirira kukura kwemasero ekenza. Zvakare, vamwe vaongorori vanopokana kuti phytonutrients inogona kubatsira mukudzivirira kenza. Kunze kwezvo, kune imwe molecule (IbACP, kana Ipomoea Batatas anti-cancer peptide), iyo vatsvakurudzi vakaratidza kuti yakauraya maseru ekenza yepancreatic.

Inowedzera hutachiona

MaJapan matapitata akazara nema antioxidants ayo anotitadzisa emahara kukuvara kwakanyanya mumiviri yedu. Paunotora mukombe wembatatisi yakabikwa, unosvika pedyo ne52% yehuwandu hwezuva nezuva hwevhitamini C-uye izvi zvakakosha pakugadzirisa zvinyama uye kupora kwemaronda.

Zvakare, mbatatisi dzekuJapan dzine vhitamini A, iyo inobatsira muviri wako kuburitsa maseru ekudzivirira anoramba kukura kwezvirwere uye hutachiona uye zvakare ane mamwe anodzivirira bundu mhedzisiro.

Inovandudza maziso ako

Satsuma-Imo ine zvinovaka muviri zvinoverengeka zvinosanganiswa nekuvandudzwa kwemaonero pamwe nehutano hwemaziso. Mimwe mishonga ine simba zvikuru ndeye carotenoids, uye inosanganisira lutein, zeaxanthin, alpha-carotene, uye beta-carotene.

Paunotora beta-carotene kana wakasarudzika kubva kune mamwe ma carotenoid, zvinogona kukonzera kumwe kusaenzana. Nekudaro, kana ichitora muzvikafu, uko ichiperekedzwa nemamwe ma carotenoid, ine simba rakanyanya kupokana nekenza uye chiratidzo-chinowedzera zvivakwa.

Mbatatisi inogona kusimudzira kubereka

Mbatatisi inotapira sosi yevhitamini A, inova chinhu chakakosha pakubereka hutano. Uye zvakare, iinewo hupfumi hwesimbi, inozivikanwa nekutsigira kubereka.

Inobatsira mukudzikamisa shuga yeropa

MaJapan mbatatisi ane yakaoma makabhohaidhiretsi uye faibha, iyo inoita basa rakakosha mukudzikamisa shuga yako yeropa, uye inogona zvakare kukubatsira kuti unzwe kuzara kwenguva yakareba.

Bottom Line

Hezvo iwe enda! Izvi zvese zvaunoda kuti uzive kuita sarudzo ine ruzivo nezve kunwa matapitapi echiJapan- uye tinokuvimbisa kuti hauzombozvidemba. Iwe unongoda kuti uedze uye uone mabhenefiti ruoko rwekutanga.

Zvizhinji pakubika kweJapan: ita kuti hupenyu hwako huve nyore nevabiki vemupunga

Tarisa bhuku redu idzva rekubika

Bitemybun's mhuri yekubika ine yakazara chikafu kuronga uye resipi gwara.

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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.