Satsumaimo: Litapole tsa Japane tse Monate

Author: Joost Nusselder, sengoli sa buka ea pheha ea The Essential Japanese mealner cookbook E nchafalitsoe ka August 26, 2022

U ke ke ua hloloheloa satsumaimo ha 'mala oa eona o mofubelu o mofubelu le o pherese ou shebile. Ke litapole tsa Majapane tseo e ka 'nang eaba u li bone' marakeng. Sejo se tloaelehileng lijong tsohle tsa teboho ke Satsuma-Imo — e leng litapole tsa Japane, e leng se ratoang haholo ke batho ba ratang lijo tsa paleo.

Litapole (Ipomoea batatas) ke semela se nang le maiketsetso se tsoang lelapeng la Convolvulaceae.

Metso ea eona e meholo, e nang le setache, e latsoehang hamonate, metso e methapo ke meroho ea motso. Makhasi a manyane le letlobo ka linako tse ling li jeoa e le meroho.

Mefuteng e ka bang 50 le mefuta e fetang 1,000 XNUMX ea Convolvulaceae, I. batata ke semela feela sa lijalo se bohlokoa haholo — tse ling li sebelisoa sebakeng sa heno, empa tse ngata li na le chefo.

Mofuta ona oa litapole o monate o bosehla bo bosehla o ne o lengoa ka tloaelo Okinawa le Japane, empa joale o ka o fumana lebenkeleng lefe kapa lefe la korosari Amerika.

Litapole tsena tsa Japane ke lijo tsa mantlha tsa batho ba tsoang tikolohong ea Okinawa, mme ke ba bang ba batho ba phetseng nako e telele ka ho fetisisa le ba phetseng hantle lefatšeng.

Mofuta ona oa litapole tsa Majapane o monate, o pherese kapa o letlalo le lefubelu ebile o mosehla, o tletse liminerale, li-antioxidants le livithamine. Ketsahalong ena, re tla totobatsa melemo ea bophelo bo botle, lintlha tsa phepo e nepahetseng le lipepe tse 'maloa tseo u ka li lokisang le litapole tsena.

Empa se hlileng se e khethollang ho litapole tsa Amerika ke se ka tlas'a sekoaelo se bosoeu se phatsimang. Joaloka e 'ngoe ea limela tsa pele-pele tse kileng tsa fumanoa, ho ne ho nahanoa hore litapole li simolohile lilemong tse ka bang 5,000 XNUMX tse fetileng Amerika Bohareng kapa Amerika Boroa.

Tuber e ile ea romeloa Chaena nakoana hamorao lekholong la 16th pele e fihla Japane.

E holiloe hantle maemong a leholimo a futhumetseng, sejalo se ile sa nyoloha likarolong tse ka boroa tsa Japane, mme Kyushu e na le lihlahisoa tse fetang 80% tsa naha.

Ho khetholla satsumaimo ho tsoa ho Amerika e tšoanang ha ho nke haholo: moo litapole tsa Amerika li nang le letlalo le sootho le nama ea lamunu, satsumaimo e hlahella ka letlalo le bofubelu bo bofubelu bo pherese bo koahelang nama e bosehla bo bosehla.

Satsumaimo e monate, e tenya haholo ebile ha e na oli haholo ho latela tatso le ponahalo mme batho ba moo hangata ba e bapisitse le chestnut.

Le ha tlhaloso e kaholimo e le ea satsumaimo e tloaelehileng, mefuta e fetang lekholo ea satsumaimo hajoale e teng 'marakeng.

Mofuta o mong le o mong o na le litšobotsi tse itseng, tse loketseng mekhoa e fapaneng ea ho pheha, e fapaneng ka libopeho, mebala le litaele.

Murasaki imo (litapole tse pherese) ke mofuta o tloaelehileng, mofuta o mocha oa satsumaimo o nang le nama e pherese e pherese e atisang ho sebelisoa ho li-dessert.

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Molimo oa litapole oa Edo

Sebakeng sa Kanto (ho kenyeletsoa Tokyo) ho na le litempele tse 'maloa tsa Mabuddha le litempelana tsa Shinto tse reretsoeng ho sebeletsa satsumaimo. Ha u sheba nalane ea eona, ha ho makatse hore na hobaneng.

Bohareng ba lekholo la bo18 la lilemo, kamora lilemo tsa ho hloleha ha lijalo tsa raese, Japane haholo-holo leboea la Edo (Tokyo ea kajeno) tikolohong ea Kanto, e ile ea senngoa ke tlala. Merusu le eona e ne e atile ka lebaka la tlala e atileng.

Aoki Konyo o fumane tharollo ea mathata ana a mangata ha a qala ho lema le ho leka litapole mme a theha satsumaimo.

Nakoana kamora moo, lijalo tsa satsumaimo li ile tsa qala ho atleha 'me tuber ea fetoha mohloli oa bohlokoa oa matla ho lefella tlhoko ea raese - phetoho e kholo e bolokileng maphelo a mangata.

Bakeng sa ketsahalo ena, ea mosebetsi oa hae o matla, Aoki e ne e le "Molimo oa litapole oa Edo".

Ha e Monate Ho Feta Ena

Monate le monko o monate oa lefatše oa litapole li etsa hore li be monate, li fufuoe feela, li se na litatso tse ling. Leha ho le joalo satsumaimo e tletse limatlafatsi, joalo ka vithamine C, e leng tlatsetso le tatso ea eona e ntle.

Vithamine C ke antioxidant e matla e thusang ho ntlafatsa sesole sa hau sa 'mele, ho sireletsa letlalo la hao tšenyo e mpe ea mahala (kamora ho pepesehela letsatsi) le ho thibela lefu la pelo.

Bakeng sa ba laolang boima ba bona, satsumaimo e etsa khetho e ntle ea lijo ka mabaka a 'maloa: ke mohloli o motle oa fiber, e tsejoang eseng feela ho matlafatsa mala empa hape le ho u thusa hore u ikutloe u khotsofetse nako e telele; 'me ka lebaka la metsi a eona a fetang 60%, boholo bo bong le bo bong bo sebetsang (100 grams) bo na le likhalori tse ka bang 130 feela.

Satsumaimo e boetse e khothalletsoa bakeng sa batho ba nang le lefu la tsoekere ka lebaka la index ea eona e tlase ea glycemic, e netefatsang hore tsoekere e tsoa butle butle le ka mokhoa o tsitsitseng maling.

Melemo e meng ea phepo ea satsumaimo e kenyelletsa ho lekola maemo a hau a tšepe le khatello ea mali, ho ntlafatsa metabolism ea hau le ho ts'ehetsa ts'ireletso ea letlalo.

Litapole tse monate tsa Japane: Linnete tsa phepo e nepahetseng le melemo ea bophelo bo botle

Hape bala: Recipe ea Japanese Unagi sushi eel e nang le mongobo

U ka khetholla litapole joang?

Ha u le lebenkeleng, e-ea karolong ea lihlahisoa, moo u tla fumana li-tubers tse fapaneng ka mebala e fapaneng.

Leha ho le joalo, o tla ba le phephetso ea ho tseba hore na o tla fumana yam, litapole kapa litapole tse tšoeu. Tsena tse tharo tsa methapo li tsoa malapeng a fapaneng a limela, mme ke lona lebaka leo batho ba bangata ba tloaetseng ho ba ferekanya.

Joale o lokela ho sheba eng ka ho khetheha?

Mefuta e fapaneng ea litapole

• Letlalo le khubelu kapa la lamunu le nama ea lamunu (hangata e ngotsoe hampe joaloka yam)
• Letlalo le pherese, le nang le 'mala o botala (litapole tsa Majapane)
• Letlalo le leputsoa kapa le leputsoa, ​​le nama e pherese (litapole tsa Okinawan0
• Letlalo le mosehla o mosehla, le nang le 'mele o' mala oa botoro
• Letlalo le pherese le nang le nama e pherese

Ha ho tluoa tatso, litapole tsa lamunu li lula li le monate li bile li le bonojana, ha mefuta e meng e na le naleli ebile e oma. Boholo ba mabenkele a rekisang litapole tsa lamunu, leha o tla fumana mefuta e meng mebarakeng ea Asia.

Hape bala: mefuta e fapaneng ea lijo tse tsebahalang tsa Majapane

Mefuta e fapaneng ea litapole tse tšoeu

• Brown ea letlalo la beige, e nang le nama e tšoeu (tsena ke litapole tse tloaelehileng tsa russet)
• Letlalo le leputsoa kapa le pherese, le nang le nama e tšoeu

Hape ke habohlokoa ho hlokomela hore ho na le mefuta e fapaneng ea litapole tsa Majapane, empa tse tloaelehileng li kenyelletsa:

• Beni Azima - mefuta ena e jeoa haholo Japane ea Bochabela, 'me e ba monate ha e phehiloe
• Naruto Kintoki - e atile haholo Bophirimela Japane, mme e nkuoa e le monate ebile e le khabane
• Tosabeni - e fuoe boleng ba boleng ba 14 (holimo), 'me ke lebitso la litapole
• Manasume - ena ke mofuta o mong oa boleng ba litapole oa boleng bo 14
• Gorou Shima Kintoki - hangata e atile joalo ka ho baka litapole
• Kougane Segan - E arotsoe ka litapole tse tummeng tsa Sochu
• Tanegashima Mukashi Mistu-Imo - ena ke mefuta e fapaneng ea litapole tse nang le tatso e ntle, hammoho le 'mala o motle oa lamunu
• Tanegashima Murasaki Imo - e na le 'mala o pherese o motle haholo
• Anou Imo - e ruile li-carotene, 'me e tla ka' mala o motle oa lamunu, o nang le tatso e monate haholo
• Tanegashima Khauta Imo - mofuta ona oa litapole o lengoa Sehlekehlekeng sa Taneko, se ka boroa ho Kyushu, 'me hangata o mofubelu ha o le tala, ebe o fetela ho' mala o tebileng oa gauda ha o phehiloe. Har'a mefuta ena eohle e fapaneng ea litapole tsa Majapane, litapole tse bopherese li se li atile haholo.

Linnete tsa litapole tsa Japane tsa phepo e nepahetseng

Li-phytonutrients tse hokahantsoeng le mebala e fapaneng ea litapole li na le litšobotsi tse ikhethang tsa bophelo bo botle. Leha ho le joalo, mefuta eohle ea litapole e tla le boemo bo tšoanang ba phepo e nepahetseng.

Ba ruile liminerale, livithamini le li-phytonutrients, ke ka hona ba nkoang e le ba phetseng hantle ho feta meroho eohle.

Leha batho ba bangata ba ja makhasi a litapole ka seoelo, ke mohloli o motle haholo oa liminerale, protheine le faeba. Leseli la micronutrient, macronutrient, le phytonutrient leo re le fileng ka tlase ke la tuber tuber.

• Li-carbohydrate - ho e 'ngoe le e' ngoe ea 100 g (khalori e 86) ea litapole tse sebeletsang, o fumana li-carbohydrate tse 20.1 g. Ho sena, 3.0 g ke fiber, 4.2 g ke tsoekere (tsoekere, sucrose, maltose le fructose), mme 12.7 g ke starch. Starch ea litapole tse monate e na le li-amylose tse ngata ho feta amylopectin, e phahamisang tsoekere maling butle-butle. Ka lebaka leo, litapole ke e 'ngoe ea likhetho tse ntle ka ho fetisisa bakeng sa batho ba nang le lefu la tsoekere.
• Protein - leha litapole e le mohloli oa fiber e phetseng hantle le starch, li boetse li na le 1.6 g ea protheine ka 100 g e sebeletsang.
• Mafura - litapole li na le mafura a fokolang haholo, e leng feela 0.1 g ho 100 g e sebeletsang, 'me ha e na mafura a mangata.
• divithamini - ho bohlokoa ho hlokomela hore litapole tsa Japane li na le livithamini tse ngata haholo, haholo-holo beta-carotene (provitamin A), livithamini B5 le B6.
• liminerale - hape, litapole tsa Japane li na le sodium e tlase ebile ke mohloli o motle oa liminerale tse ling.
• Li-phytonutrients - litapole li na le phytonutrient e fapaneng e nang le molemo. Le ha li-phytonutrients tse ling li ka fumanoa mefuteng eohle ea litapole, tse ling lia fapana, ho latela 'mala oa nama. Litapole tsa Japane li ruile haholo li-coumarin, quercetin, peonidin, chyrsoeriol le kaempferol.
• Li-phytosterol - tsena ke limolek'hule tse kang cholesterol tse fumanehang liseleng tsa semela. Phuputso e senotse hore ho ja 2 g ea li-phytosterol ka letsatsi ho ka theola lipoprotein ea letsoai le tlase ka 10%. Phytosterol e tloaelehileng haholo e fumanoang litapole tsa Japane ke β-Sitosterol. Campesterol ke ea bobeli e atileng haholo, 'me aliphatic hammoho le α-tocopherol le tsona li fumaneha ka bongata bo bonyenyane.
• Polyphenols - tsena li sebetsa joaloka li-antioxidants 'meleng ea rona. Ba thusa ho thibela mofetše, mafu a Parkinson, lefu la pelo, le mathata a mang a neurodegenerative. Mofuta oa litapole oa Majapane o tletse phenolic acid, hape li ruile li-coumarin. Ho feta moo, litapole tse nang le 'mala o mosehla li boetse li na le li-flavonoid tse ngata (chyseoriol, kaempferol, peonidin le quercetin).

Melemo ea bophelo bo botle ba litapole tsa Majapane

Ntle le ho ba monate le ho ba le phepo, litapole tsa Japane li tletse melemo e 'maloa ea bophelo bo botle. Melemo e meng ke ena:

U lokela hape ho hlahloba lipepe tsena tsa sopho ea Japane ho tloha Miso ho ea litapole

Antioxidant ea tlhaho

Ha li-radicals tsa mahala li itšoara ka limolek'hule tse ling 'meleng oa hau, li ka baka tšenyo, ka hona tsa baka mafu. Empa, litapole tsa Japane li tletse li-antioxidants, 'me sena se kenyelletsa livithamini A le E. ho tlatselletsa le hore li boetse li tletse li-phytonutrients tsa antioxidant, joalo ka flavonoids le polyphenols.

Ho feta moo, litapole tsa Majapane le tsona li na le li-antioxidants tse ncha. Metallothioneins (e leng liprotheine), hammoho le li-polyphenols tse ling (lihlahisoa tsa caffeoylquinic acid) tse fumanoang litapole tsa Japane, le tsona ke li-antioxidants tse matla.

Ntle le moo, makhasi a litapole a na le li-antioxidants tse ngata, haholo-holo polyphenols. Ho baka le ho belisa litapole ho tsejoa ho matlafatsa tšebetso ea tsona ea antioxidant.

Li thusa ho thibela lefu la pelo

Phuputsong, litoeba tsa lefu la tsoekere li ile tsa fuoa 150 gm / kg ea li-flavonoid tsa boima ba 'mele tse ntšitsoeng makhasi a litapole-mme sena sa fokotsa li-triglycerides le cholesterol.

Ha liphuputso li fepa litoeba lijo tsa litapole tse mafura a mangata ka likhoeli tse 4, methapo ea tsona e ile ea thatafala hanyane ha e bapisoa le litoeba tse fuoang lijo tse mafura a mangata ntle le litapole. Sena ke sesupo sa hore litapole li ka thusa ho thibela methapo e thata e bakoang ke lijo tse nang le mafura a mangata.

E thibela ho patoa

Litapole tsa Majapane li ka ntlafatsa tšilo ea hau ea lijo, ka hona ea thibela ho sokela. Phuputsong moo bakuli ba leukemia ba 120 ba neng ba ntse ba phekoloa ka chemotherapy ba fuoe 200 g kapa litapole ka 'ngoe, ba na le linyeoe tse fokolang tsa ho sokela, hammoho le ho ntlafatsa mala.

Phuputsong e 'ngoe, sehlopha sa bakuli ba 93 ba nang le acon coronary syndrome (lefu la pelo) se ile sa fuoa kalafo ea kalafo e nang le litapole, ho sililoa ha acupressure le libaka tsa ho tola ka maoto, mme ba bontša phokotso ea ho sokela. Bakuli le bona ba ne ba sebelisa li-enemas le litlolo tse 'maloa,' me ba phutholohile ke ho tsamaea ha bona mala.

E thusa ho thibela mofetše

Phuputso e entsoeng ka lisele tsa motho e senotse hore li-polyphenols, tse tsoang makhasi a litapole tsa Japane li ka thibela kholo ea lisele tsa mofetše. Hape, bafuputsi ba bang ba pheha khang ea hore li-phytonutrients li ka thusa ho thibela mofetše. Ntle le moo, ho na le molek'hule e 'ngoe (IbACP, kapa Ipomoea Batatas anti-cancer peptide), eo bafuputsi ba senotseng hore e bolaile lisele tsa mofetše oa pancreatic.

E matlafatsa boits'ireletso ba mmele

Litapole tsa Japane li tletse li-antioxidants tse thibelang tšenyo e mpe ea 'mele ea rona. Ha o nka kopi ea litapole tse besitsoeng, o fumana haufi le 52% ea boleng ba letsatsi le letsatsi ba vithamine ea C-mme sena se bohlokoa bakeng sa tokiso ea lisele le pholiso ea maqeba.

Hape, litapole tsa Majapane li na le vithamine A, e thusang 'mele oa hau ho hlahisa lisele tsa' mele tse hanang kholo ea mafu le tšoaetso hape e na le litlamorao tse khahlanong le hlahala.

E ntlafatsa pono ea hau

Satsuma-Imo e na le limatlafatsi tse 'maloa tse hokahaneng le pono e ntlafalitsoeng hammoho le bophelo ba mahlo. Tse ling tsa limatlafatsi tse matla ka ho fetisisa ke carotenoids, 'me li kenyelletsa lutein, zeaxanthin, alpha-carotene le beta-carotene.

Ha o nka beta-carotene ha o arohile ho tse ling tsa carotenoids, e ka baka ho se leka-lekane ho itseng. Leha ho le joalo, ha e nka lijo, moo e tsamaeang le li-carotenoid tse ling, e na le thepa e matla haholo e khahlanong le mofets'e le e matlafatsang pono.

Litapole tse monate li ka ntlafatsa kemolo

Litapole tse monate ke mohloli o motle oa vithamine A, e leng phepo ea bohlokoa bakeng sa bophelo bo botle ba ho ikatisa. Ho feta moo, li boetse li na le phepelo e ngata ea tšepe, e tsebahalang ka ho ts'ehetsa thari.

E thusa ho tsitsisa tsoekere ea mali

Litapole tsa Japane li na le lik'habohaedreite le fiber tse rarahaneng, tse phethang karolo ea bohlokoa ho tsitsisa tsoekere ea mali, hape e ka u thusa ho ikutloa u khotsofetse nako e telele.

Bottom Line

Ke eo he! Sena sohle ke seo u hlokang ho se tseba ho etsa qeto e nang le tsebo mabapi le ho noa litapole tsa Majapane - 'me re u ts'episa hore u ke ke ua ikoahlaea. U hloka feela ho e leka le ho fumana melemo pele.

Ho eketsehileng ka ho pheha ha Majapane: nolofalletsa bophelo ba hau le baapehi bana ba raese

Sheba buka ea rona e ncha ea ho pheha

Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.

E leke mahala ka Kindle Unlimited:

Bala mahala

Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.