I-Satsumaimo: Izambane Elimnandi laseJapan
Ngeke nje uphuthelwe yi-satsumaimo lapho umbala wayo ogqamile obomvu onsomi ukubuka phansi. Izambane elimnandi laseJapane okungenzeka uke walibona emakethe. Isiphuzo esivamile esidlweni sonke sokubonga iSatsuma-Imo — ubhatata waseJapane, oyintandokazi yabathandi bokudla kwe-paleo.
Ubhatata (Ipomoea batatas) yisitshalo esinezicucu somndeni weConvolvulaceae.
Izimpande zayo ezinkulu, ezinesitashi, ezinambitheka kamnandi, nezimpande ziyimifino yezimpande. Amaqabunga amancane namahlumela kwesinye isikhathi kuyadliwa njengemifino.
Emkhakheni ocishe ube ngama-50 nezinhlobo ezingaphezu kuka-1,000 XNUMX zeConvolvulaceae, i-batatas ukuphela kwesitshalo sezitshalo esibaluleke kakhulu — ezinye zisetshenziswa endaweni, kodwa eziningi zinobuthi.
Lolu hlobo lwamazambane amnandi futhi aphuzi ophuzi lwalukhiqizwa ngokwesiko e-Okinawa naseJapan, kepha manje usungaluthola kunoma yisiphi isitolo sokudla eMelika.
Leli bhatata laseJapane lingukudla okuyisisekelo kwabantu abavela esifundeni sase-Okinawa, futhi bangabanye babantu abaphila isikhathi eside kunabo bonke nabanempilo kakhulu emhlabeni.
Lolu hlobo lwamazambane amazambane aseJapan amnandi, ansomi noma abomvu isikhumba, futhi aphuzi, agcwele amaminerali, ama-antioxidants, namavithamini. Kulokhu okuthunyelwe, sizogqamisa izinzuzo zezempilo, amaqiniso wokudla okunempilo, kanye nezindlela zokupheka ezimbalwa ongazilungiselela naleli zambane.
Kepha okukuhlukanisa impela namazambane amazambane aseMelika yilokho okulele ngaphansi kwekhava elimhlophe elikhazimulayo. Njengesinye sezitshalo zokuqala ezake zatholakala, kwakucatshangwa ukuthi ubhatata unomsuka wawo eminyakeni engaba ngu-5,000 XNUMX edlule eCentral America noma eNingizimu Melika.
Ishubhu lithunyelwe eChina esikhathini esithile ngekhulu le-16 ngaphambi kokuba lifike eJapan.
Sikhule kangcono ezindaweni ezinesimo sezulu esimnandi, lesi sitshalo sakhuphuka ezingxenyeni eziseningizimu yeJapane, kanti iKyushu ibe nomkhiqizo ongaphezu kuka-80% wezwe lonke.
Ukuhlukanisa i-satsumaimo ngokulingana kwayo kwaseMelika akuthathi okuningi: lapho ubhatata waseMelika unesikhumba esinsundu nenyama e-orenji, i-satsumaimo ivelela ngesikhumba esikhanyayo ngokubomvu-nsomi esivala inyama ephuzi.
I-Satsumaimo imnandi, icinene kakhulu futhi ayinamafutha amancane ngokunambitheka nokubukeka futhi abantu bendawo bavame ukukuqhathanisa ne-chestnut.
Yize incazelo engenhla ingeyesatsumaimo ejwayelekile, izinhlobo ezingaphezu kwekhulu ze-satsumaimo manje ziyatholakala emakethe.
Uhlobo ngalunye luqukethe izici ezithile, ezilungele izindlela ezahlukahlukene zokupheka, ezihlukile ngomumo, imibala, kanye nokuthandwayo.
I-Murasaki imo (ubhatata obubende) yizinhlobonhlobo ezivamile, izinhlobo ezintsha sha ze-satsumaimo ezinenyama ecebile ngokunsomi evame ukusetshenziswa kuma-dessert.
Futhi funda: iresiphi yobhontshisi ephelele yezitini zobusi ngobisi olujiyile
Bheka incwadi yethu entsha yokupheka
Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.
Yizame mahhala nge-Kindle Unlimited:
Funda mahhalaAmazambane Unkulunkulu wase-Edo
Endaweni yaseKanto (kufaka neTokyo) kunamathempeli amaningi amaBuddha nezindawo ezingcwele zamaShinto ezinikelwe ukukhonza i-satsumaimo. Uma ubheka umlando wayo, akumangazi ukuthi kungani.
Maphakathi nekhulu le-18, ngemuva kweminyaka yokuncipha kwesivuno selayisi, iJapane futhi ikakhulukazi enyakatho ye-Edo (iTokyo yanamuhla) esifundeni saseKanto, yacekelwa phansi indlala. Izidubedube bezibuye zivame ngenxa yendlala ebisabalele.
U-Aoki Konyo uthole ikhambi lezinkinga eziningi lapho eqala ukutshala nokuzama ubhatata futhi wenza i-satsumaimo.
Ngokushesha ngemuva kwalokho, izitshalo ze-satsumaimo zaqala ukuchuma futhi i-tuber yaba umthombo obalulekile wamandla wokunxephezela ukungabikho kwelayisi – ushintsho olukhulu olwasindisa izimpilo ezingenakubalwa.
Ngalesi senzakalo, ngomsebenzi wakhe wokuqothula umhlaba, u-Aoki wayengu "Potato God of Edo".
Akutholi Mnandi Kunale
Ubumnandi nephunga lasemhlabeni lamazambane lubenza babe mnandi, bashunqiswe nje, bengekho okunye ukunambitheka. Kodwa-ke i-satsumaimo igcwele izakhi zomzimba, njengevithamini C, okuyi-plus engezwe ukunambitheka kwayo okuhle.
UVitamin C yi-antioxidant enamandla esiza ukuthuthukisa amasosha akho omzimba, ukuvikela isikhumba sakho ekulimaleni okukhululekile (ngemuva kokuvezwa yilanga) nokuvikela isifo senhliziyo.
Kulabo abalawula isisindo sabo, i-satsumaimo yenza ukukhetha okuhle kakhulu kokudla ngezizathu eziningana: ingumthombo omuhle we-fiber yokudla, ongaziwa kuphela ukukhulisa ukunyakaza kwamathumbu kepha futhi nokukusiza uzizwe ugcwele isikhathi eside; futhi ngenxa yokuqukethwe kwamanzi amaningi angaphezu kwama-60%, usayizi ngamunye wokuphaka (amagremu ayi-100) uqukethe kuphela ama-calories ayi-130.
I-Satsumaimo nayo inconywa kwabanesifo sikashukela ngenxa yenkomba yayo ephansi ye-glycemic, eqinisekisa ukuthi i-glucose ikhishwa kancane kancane futhi ingene egazini.
Izinzuzo ezithile zokudla okunempilo kwe-satsumaimo zifaka phakathi ukuqapha amazinga akho wensimbi nomfutho wegazi, ukwenza ngcono imetabolism yakho, nokusekela ukuvikelwa kwesikhumba sakho.
Amazambane amnandi aseJapan: Amaqiniso okudla okunempilo nezinzuzo zezempilo
Futhi funda: Iresiphi yase-Japanese Unagi sushi eel ne-sauce
Uwabona kanjani ubhatata?
Uma usesitolo, iya esigabeni sokukhiqiza, lapho uzothola khona izilimo eziyizigaxa ezahlukahlukene ngemibala ehlukahlukene.
Kodwa-ke, uzoba nenselelo yokuhlonza ukuthi ngabe uzothola i-yam, ubhatata, noma amazambane amhlophe. Lezi zilimo eziyizigaxa ezintathu zivela emindenini eyahlukene yezitshalo, futhi yingakho abantu abaningi bevame ukubadida.
Ngakho-ke, yini okufanele uyibheke ngokuqondile?
Izinhlobo ezihlukene zobhatata
- Isikhumba esibomvu noma esisawolintshi nenyama e-orenji (ikakhulukazi ebhalwe kabi njengama-yam)
- Isikhumba esinsomi, esinenyama enemibala yebhotela (ubhatata waseJapan)
- Isikhumba esimnyama noma esimpunga, esinenyama eluhlaza okwesibhakabhaka (ubhatata wase-Okinawan0
- Isikhumba esiphuzi esiphundu, esinenyama enombala webhotela
- Isikhumba esinsomi esinenyama ebomvu
Uma kukhulunywa ngokunambitheka, ubhatata owolintshi uvame ukuba mnandi futhi uthambe, kanti ezinye izinhlobo ziba nenkanyezi futhi zomile. Iningi lezitolo zokudla lithengisa amazambane awolintshi, noma ngabe uzothola ezinye izinhlobo ezimakethe zase-Asia.
Futhi funda: izinhlobo ezahlukahlukene zokudla okuthandwayo kwaseJapan
Izinhlobo zamazambane amhlophe
- Onsundu ngesikhumba se-beige, onenyama emhlophe (lawa angamazambane ajwayelekile e-russet)
- Isikhumba esiluhlaza okwesibhakabhaka noma esinsomi, esinenyama emhlophe
Kubalulekile futhi ukuqaphela ukuthi kunezinhlobonhlobo zamazambane amazambane aseJapan, kepha ezivamile zifaka:
- Beni Azima - le nhlobonhlobo idliwa kakhulu eMpumalanga Japane, futhi iphenduka ibe mnandi kakhulu uma iphekiwe
- UNaruto Kintoki - kuvame kakhulu eNtshonalanga Japane, futhi kubhekwa njengokumnandi nenhle
- UTosabeni - unikezwe isichasiso senani elingu-14 (phezulu), futhi igama lomkhiqizo ubhatata
- Manasume - lokhu kungenye inombolo engu-14 yenani lamazambane obhatata
- UGorou Shima Kintoki - kuvame kakhulu ukubhaka ubhatata
- UKougane Segan - Ihlukaniswe njengamazambane adumile weSochi
- Tanegashima Mukashi Mistu-Imo - lokhu kuyinhlobonhlobo yamazambane amnandi enambitheka enhle, kanye nombala omuhle wewolintshi
- UTanegashima Murasaki Imo - inombala onsomi omuhle kakhulu
- U-Annou Imo - icebile ngama-carotenes, futhi iza ngombala omuhle wewolintshi, ngokunambitheka okumnandi kakhulu
- I-Tanegashima Gold Imo - le nhlobonhlobo yobhatata itshalwa esiQhingini saseTaneko, esiseningizimu yeKyushu, futhi imvamisa ibomvu uma iluhlaza, bese ishintsha ibe umbala ojulile wegolide uma iphekiwe. Phakathi kwazo zonke lezi zinhlobonhlobo zamazambane aseJapan, ubhatata obububende uya ngokuya ujwayeleka.
Amaqiniso amazambane aseJapane amazambane
Ama-phytonutrients axhumene nemibala ehlukene yobhatata anezakhiwo zezempilo ezihlukile. Kodwa-ke, zonke izinhlobo zamazambane obhatata ziza nephrofayili efanayo yokudla okunempilo.
Bacebile ngamaminerali, amavithamini, nama-phytonutrients, futhi yingakho bethathwa njengabanempilo kakhulu phakathi kwayo yonke eminye imifino.
Noma abantu abaningi kungavamile ukuba badle amaqabunga obhatata, bawumthombo omuhle kakhulu wamaminerali, amaprotheni kanye nefayibha. Imininingwane yama-micronutrient, macronutrient, ne-phytonutrient esiyinikeze ngezansi ingeyesigaxa samazambane amazambane.
- carbohydrate - kuwo wonke ama-100 g (ikhalori elingu-86) ubhatata ophekiwe, uthola ama-carbohydrate angama-20.1 g. Ngaphandle kwalokhu, i-3.0 g ingu-fiber, i-4.2 g ingushukela (i-glucose, i-sucrose, i-maltose, ne-fructose), kanti i-12.7 g isitashi. Isitashi samazambane amnandi siqukethe amazinga aphezulu e-amylose kune-amylopectin, enyusa ushukela egazini kancane kancane. Ngenxa yalokho, ubhatata ungenye yezinketho zokudla ezihamba phambili kubantu abanesifo sikashukela.
- amaprotheni - yize ubhatata ikakhulu ungumthombo we-fiber enempilo nesitashi, futhi anama-1.6 g wamaprotheni ku-100 g ngamunye.
- Amafutha - ubhatata unokuqukethwe okunamafutha aphansi kakhulu, okuyi-0.1 g kuphela nge-100 g yokuphaka, futhi aqukethe amafutha agcwele.
- Vitamins - kubalulekile ukuqaphela ukuthi ubhatata waseJapan ucebile kakhulu ngamavithamini, ikakhulukazi i-beta-carotene (i-provitamin A), amavithamini B5, ne-B6.
- Minerals - futhi, ubhatata waseJapan uphansi nge-sodium futhi ungumthombo omuhle wamaminerali athile.
- Ama-Phytonutrients - Ubhatata uqukethe ama-phytonutrient ahlukahlukene azuzisayo. Yize amanye ama-phytonutrients etholakala kuzo zonke izinhlobo zamazambane obhatata, amanye ayahlukahluka, kuya ngombala wenyama. Ubhatata waseJapan ucebe kakhulu ngama-coumarin, i-quercetin, i-peonidin, i-chyrsoeriol ne-kaempferol.
- Ama-Phytosterol - lawa ngama-molecule afana ne-cholesterol atholakala kumaseli ezitshalo. Ucwaningo luveze ukuthi ukudla u-2 g wama-phytosterol usuku ngalunye kungehlisa i-lipoprotein ephansi ngo-10%. I-phytosterol ejwayelekile kakhulu etholakala kubhatata waseJapan yi-β-Sitosterol. ICampesterol ingeyesibili evame kakhulu, kanti i-aliphatic kanye ne-α-tocopherol nayo iyatholakala ngamanani amancane.
- Polyphenols - lokhu kusebenza njengama-antioxidants emizimbeni yethu. Basiza ekuvikeleni umdlavuza, izifo zikaParkinson, isifo senhliziyo, kanye nokunye ukuphazamiseka kwemizwa. Uhlobo lwaseJapan lwamazambane agcwele ama-phenolic acid, futhi acebile nakuma-coumarin. Ngaphezu kwalokho, ubhatata ophuzi ophuzi ubuye uqukethe amanani amaningi e-flavonoids (chyseoriol, kaempferol, peonidin, ne-quercetin).
Izinzuzo zezempilo zamazambane aseJapan
Ngaphandle kokunambitheka nokunomsoco, ubhatata waseJapan ugcwele izinzuzo eziningi zezempilo. Nazi ezinye zezinzuzo:
Kufanele futhi uhlole lezi zokupheka zesobho zaseJapan kusuka eMiso kuya kumazambane
I-antioxidant yemvelo
Lapho ama-radicals wamahhala esabela namanye ama-molecule emzimbeni wakho, angadala umonakalo, ngaleyo ndlela akhuthaze izifo. Kepha, ubhatata waseJapan ugcwele ama-antioxidants, futhi lokhu kufaka amavithamini A no-E ngaphezu kwalokho nawo agcwele ama-antioxidant phytonutrients, afana ne-flavonoids nama-polyphenols.
Ngaphezu kwalokho, ubhatata waseJapan aqukethe nama-antioxidants amanoveli. Ama-Metallothioneins (angamaprotheni), kanye namanye ama-polyphenols (okuphuma ku-caffeoylquinic acid) atholakala kumazambane amazambane aseJapan, nawo anama-antioxidants anamandla.
Ngaphezu kwalokho, amaqabunga amazambane aqukethe amazinga aphezulu ama-antioxidants, ikakhulukazi ama-polyphenols. Ukubhaka nokubilisa ubhatata kuyaziwa ukukhulisa umsebenzi wabo we-antioxidant.
Ziyasiza ekuvikeleni isifo senhliziyo
Ocwaningweni, amagundane esifo sikashukela anikezwa i-150 gm / kg yama-flavonoid esisindo somzimba akhishwe emaqabungeni obhatata-futhi lokhu kwehlisa i-triglycerides ne-cholesterol.
Ngenkathi abacwaningi bephakela amagundane ukudla kwamazambane anamafutha aphezulu izinyanga ezine, imithambo yabo yaqina kancane uma iqhathaniswa namagundane anikezwa ukudla okunamafutha amaningi ngaphandle kwamazambane. Lokhu kuyinkomba yokuthi ubhatata angasiza ekuvikeleni imithambo eqinile ebangelwa ukudla okunamafutha amaningi.
Kuvimbela ukuqunjelwa
Ubhatata waseJapane ungakuthuthukisa ukugaya ukudla, ngaleyo ndlela uvimbele ukuqunjelwa. Ocwaningweni lapho iziguli ezingama-120 ze-leukemia ezazelashwa ngamakhemikhali zanikezwa ama-200 g noma ubhatata ngamunye, zazimbalwa izimo zokuqunjelwa, kanye nokunyakaza kwamathumbu okuthuthukisiwe.
Kokunye ukucwaninga, iqembu leziguli ezingama-93 ezine-acon coronary syndrome (isifo senhliziyo) lanikezwa umuthi wokwelashwa oqukethe ubhatata, i-acupressure massage, namabhavu ezinyawo, futhi bakhombisa ukuncipha kwesisu. Iziguli zaphinde zasebenzisa ama-enemas kanye nama-laxatives ambalwa, futhi zazinethezekile ngokuhamba kwamathumbu azo.
Isiza ekuvikeleni umdlavuza
Ucwaningo olwenziwe ngamangqamuzana omuntu luveze ukuthi ama-polyphenols, akhishwa emaqabungeni amazambane amazambane aseJapan angavimbela ukukhula kwamangqamuzana omdlavuza. Futhi, abanye abacwaningi bathi ama-phytonutrients angasiza ekuvikeleni umdlavuza. Ngaphandle kwalokho, kunenye i-molecule (i-IbACP, noma i-Ipomoea Batatas anti-cancer peptide), abacwaningi abadalule ukuthi yabulala amangqamuzana omdlavuza we-pancreatic.
Kuqinisa amasosha omzimba
Ubhatata waseJapan ugcwele ama-antioxidants avimbela ukulimala okukhululekile emizimbeni yethu. Uma uthatha inkomishi yamazambane abhakiwe, uthola cishe u-52% wenani lansuku zonke likavithamini C — futhi lokhu kubalulekile ekulungisweni kwezicubu nasekupholiseni amanxeba.
Futhi, ubhatata waseJapan uqukethe uvithamini A, osiza umzimba wakho ukukhiqiza amaseli omzimba aphika ukukhula kwezifo nezifo futhi anemiphumela ethile yokulwa nesimila.
Ithuthukisa ukubona kwakho
I-Satsuma-Imo inezakhamzimba eziningi ezixhunyaniswe nokubona okuthuthukile kanye nempilo yamehlo. Ezinye izakhi ezinamandla kakhulu ama-carotenoid, futhi afaka i-lutein, zeaxanthin, i-alpha-carotene, ne-beta-carotene.
Uma uthatha i-beta-carotene lapho uhlukaniswe namanye ama-carotenoid, kungadala ukungalingani okuthile. Kodwa-ke, uma kuthatha ukudla, lapho kuhambisana namanye ama-carotenoid, inezindawo ezinamandla kakhulu zokulwa nomdlavuza nezakhiwo ezandisa umbono.
Ubhatata ungathuthukisa ukuzala
Ubhatata ungumthombo omnandi kavithamini A, okuyisakhamzimba esibalulekile sempilo yokuzala. Ngaphezu kwalokho, zinezinsimbi eziningi, ezaziwa ngokuxhasa ukuzala.
Isiza ekuqiniseni ushukela wegazi
Ubhatata waseJapan une-carbohydrate eyindida ne-fiber, edlala indima ebalulekile ekuzinziseni ushukela wegazi lakho, futhi futhi kungakusiza ukuthi uzizwe ugcwele isikhathi eside.
Umugqa Ongezansi
Nakhoke! Lokhu konke odinga ukukwazi ukwenza isinqumo unolwazi mayelana nokudla ubhatata waseJapan — futhi sikuthembisa ukuthi ngeke uzisole nakancane. Udinga nje ukuzama futhi uzizwele mathupha izinzuzo.
Okuningi ekuphekeni kwaseJapan: yenza impilo yakho ibe lula ngalaba bapheki belayisi
Bheka incwadi yethu entsha yokupheka
Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.
Yizame mahhala nge-Kindle Unlimited:
Funda mahhala
UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.