Hoʻohana pinepine ʻia nā huaʻōlelo "ʻuala" a me "yam" i mea e ulu ai ka huikau.

ʻOiai ʻo lāua ʻelua mau ʻuala ma lalo o ka lepo, ʻokoʻa loa lākou.

No nā ʻohana mea kanu like ʻole lākou a pili mamao wale lākou.

No laila, no ke aha ka huikau? Hōʻike kēia ʻatikala i nā ʻokoʻa nui ma waena o ka ʻuala a me ka ʻuala.

He aha ka ʻuala?

Ua manaʻo ʻia ua puka mai lākou ma ʻAmelika Hema a i ʻole ʻAmelika Hema, akā ʻo North Carolina ka mea hana nui loa i kēia manawa (1).

ʻO ka mea kupanaha, pili wale ka ʻuala i ka ʻuala.

E like me ka ʻuala maʻamau, ʻai ʻia nā aʻa ʻuala o ka ʻuala ma ke ʻano he mea kanu. ʻAi ʻia nā lau a me nā ʻōpuʻu i ka uliuli i kekahi manawa.

Eia naʻe, ʻo ka ʻuala he ʻuala ʻokoʻa loa.

He lōʻihi lākou a me ka liʻiliʻi me ka melemele maʻemaʻe, ʻalani, ʻulaʻula, ʻeleʻele a mauve paha i ka ʻili beige. Ma muli o ke ʻano, hiki ke ʻokoʻa ka ʻiʻo mai ke keʻokeʻo a ʻalani a hiki i ka poni.

ʻElua ʻano nui o ka ʻuala:

Uala ʻiʻo ʻeleʻele a ʻalani

Ke hoʻohālikelike ʻia me nā ʻuala ʻili gula, ʻoi aku ka maʻalahi a me ka ʻono, me ka ʻili ʻeleʻele, keleawe-ʻeleʻele a me ka ʻiʻo ʻalani ʻalani. He ʻoluʻolu a maʻemaʻe lākou a loaʻa pinepine ʻia ma ʻAmelika Hui Pū ʻIa.

ʻO ka ʻuala me ka ʻiʻo gula a me ka ʻili gula

ʻOi aku ka paʻa o kēia mana me ka ʻili gula a me ka ʻiʻo melemele haʻalulu. He ʻano maloʻo a ʻoi aku ka momona ma mua o ka ʻuala ʻili ʻeleʻele.
No ke ʻano o ka ʻuala, ʻoi aku ka palupalu a maʻemaʻe o ka ʻuala ma mua o ka ʻuala maʻamau.

He mea kanu paakiki loa lakou. ʻO ko lākou ola lōʻihi e hiki ai iā lākou ke kūʻai aku i nā makahiki āpau. Inā mālama pono ʻia ma kahi maloʻo a maloʻo, hiki ke mālama ʻia a hiki i 2-3 mahina.

Hiki iā ʻoe ke kūʻai iā lākou ma nā ʻano like ʻole, ʻoi aku ka nui a i ʻole i kekahi manawa i ʻili mua ʻia, i kuke ʻia a kūʻai ʻia i ke kēne a i ʻole ka hau.

Summary: ʻO ka ʻuala kahi mea kanu aʻa starchy no ʻAmelika Hui Pū ʻIa a i ʻole Hema. ʻElua mau ʻano nui. He lōʻihi ko lākou ola ʻana a ʻoi aku ka palupalu a maʻemaʻe ma mua o ka ʻuala maʻamau.

He aha nā ʻuala?

He ʻuala hoʻi ʻo Yams.

ʻO ko lākou inoa ʻepekema Dioscorea, a he kamaaina lakou no Aferika a me Asia. Loaʻa lākou i kēia manawa ma ka Caribbean a me Latin America. ʻOi aku ma mua o 600 mau ʻano ʻuala i ʻike ʻia a ʻo 95% o lākou e mahi ʻia nei ma ʻApelika.

Ke hoʻohālikelike ʻia me ka ʻuala, hiki i ka ʻuala ke ulu nui loa. Hiki ke ʻokoʻa ka nui mai ka ʻuala liʻiliʻi a hiki i ka 1,5 mika (5 kapuaʻi). ʻAʻole e haʻi ʻia hiki iā lākou ke kaumaha a hiki i 60 kilokani (2).

He ʻano ʻokoʻa ka ʻuala e hoʻokaʻawale iā lākou mai ka ʻuala, ʻo ka nui a me ka ʻili.

He ʻano cylindrical ko lākou me ka ʻili ʻeleʻele, ʻeleʻele, e like me ka ʻili e paʻakikī ke ʻili akā palupalu ma hope o ka wela. He ʻokoʻa ka waihoʻoluʻu o ka ʻiʻo mai ke keʻokeʻo a i ʻole melemele a i ka poni a i ʻole ka ʻulaʻula i nā ʻuala oo.
He ʻono kūʻokoʻa ko Yams. Ke hoʻohālikelike ʻia me ka ʻuala, ʻaʻole ʻono ka ʻuala a ʻoi aku ka nui o ka mākū a maloʻo.

Loaʻa iā lākou kahi ola maikaʻi. Eia naʻe, ʻoi aku ka maikaʻi o ka mālama ʻana o kekahi mau ʻano ma mua o nā mea ʻē aʻe.

Ma ʻAmelika Hui Pū ʻIa, paʻakikī ka loaʻa ʻana o nā uwī maoli. Lawe ʻia lākou a loaʻa ʻole ma nā hale kūʻai kūʻai kūloko. ʻO kou manawa maikaʻi loa e loaʻa ai iā lākou ma nā hale kūʻai meaʻai lāhui a honua paha.

Summary: ʻO ka ʻuala maoli he ʻuala hiki ke ʻai ʻia i ʻApelika a me ʻAsia. Aia ma luna o 600 mau ʻano, ʻokoʻa ka nui. He ʻuala a ʻoi aku ka maloʻo ma mua o ka ʻuala a ʻike pinepine ʻia ma nā hale kūʻai kūloko.

No ke aha e huikau ai na kanaka?

Nui ka huikau i nā huaʻōlelo ʻuala a me nā ʻuala.

Hoʻohana ʻia nā inoa ʻelua a hoʻololi pinepine ʻia i nā hale kūʻai.

Eia naʻe, he ʻokoʻa loa nā mea kanu.

Hiki i kekahi mau kumu ke wehewehe i ke ʻano o kēia huikau.

Ua kapa ʻia nā kauā ʻApelika i hele mai i ʻAmelika i ka ʻuala kūloko "nyami," ʻo ia ka unuhi ʻana i ka "yam" ma ka ʻōlelo Pelekania. No ka mea, ua hoʻomanaʻo ʻo ia iā lākou i ka ʻuala maoli, kahi meaʻai nui a lākou i ʻike ai ma ʻApelika.

Eia kekahi, ʻaʻole i hoʻolauna ʻia ka ʻuala ʻeleʻele a ʻalani ʻili i ʻAmelika Hui Pū ʻIa a hiki i nā makahiki he mau makahiki aku nei. No ka hoʻokaʻawale ʻana iā lākou mai nā ʻuala ʻili māmā, ua kapa ʻia lākou e nā mea kanu ʻo "yams."

ʻO ka huaʻōlelo "yam" i kēia manawa he huaʻōlelo kūʻai e hiki ai i nā mea kanu ke hoʻokaʻawale i nā ʻano ʻuala ʻelua.

ʻO ka hapa nui o nā huaʻai i kapa ʻia ʻo "yams" ma nā hale kūʻai nui ʻAmelika he ʻano ʻuala wale nō.

Summary: Ua ulu aʻela ka huikau ma waena o ka ʻuala a me ka ʻuala i ka wā i hoʻomaka ai ka poʻe mahiʻai ʻAmelika e hoʻohana i ka huaʻōlelo ʻApelika "nyami," ʻo ia hoʻi ka "yam," e ʻike ai i nā ʻano ʻuala like ʻole.

Hoʻomākaukau ʻia lākou a ʻai ʻia i nā ʻano like ʻole

ʻO ka ʻuala a me ka ʻuala he mea maʻalahi loa. Hiki iā lākou ke hoʻomākaukau ʻia ma ka hoʻolapalapa ʻana, ka mahu, ka ʻala ʻana a i ʻole ka palai.

Loaʻa ka ʻuala ma nā hale kūʻai kūʻai nui ʻAmelika. No laila, e like me ka mea i manaʻo ʻia, hoʻohana ʻia ia i kahi ākea ākea o nā kīʻaha Western kuʻuna, nā mea ʻono a me nā mea ʻono.

Hoʻomoʻa pinepine ʻia, ʻoki ʻia a ʻala ʻia paha. Hoʻohana mau ʻia ia no ka hana ʻana i ka ʻuala ʻuala, kahi mea ʻē aʻe i ka ʻuala i kālua a i ʻole ʻuala. Hiki ke hoʻomaʻemaʻe ʻia a hoʻohana ʻia i nā soup a me nā mea ʻono.

Ma ka papa ʻaina Hoʻomaikaʻi, lawelawe pinepine ʻia ʻo ia ma ke ʻano he ʻuala ʻuala me nā marshmallows a i ʻole ke kō a i ʻole i hana ʻia i paʻi ʻuala.

Ma ka ʻaoʻao ʻē aʻe, ʻike pinepine ʻia nā uwī maoli ma nā hale kūʻai kūʻai komohana. Eia nō naʻe, he meaʻai nui lākou ma nā ʻāina ʻē aʻe, ʻo ia hoʻi ʻo ʻApelika.

ʻO ko lākou ola lōʻihi e hiki ai iā lākou ke lilo i kumu meaʻai paʻa i ka wā o ka pau ʻole o ka huaʻai (3).

I ʻApelika, hoʻomoʻa pinepine ʻia lākou, ʻaila ʻia a palai paha. ʻIke pinepine ʻia nā ulā poni ma Iapana, Indonesia, Vietnam a me Philippines a hoʻohana pinepine ʻia i nā mea ʻono.

Hiki ke kūʻai ʻia ka ʻuala ma nā ʻano like ʻole, me ka pauka, ka pauka a i ʻole ka palaoa a ma ke ʻano he mea hoʻohui.

Loaʻa ka palaoa Yam ma ke Komohana mai nā hale kūʻai kūikawā i nā huahana Aferika. Hiki ke hoʻohana ʻia no ka hoʻomākaukau ʻana i kahi paʻi no ka lawelawe ʻana me nā stews a i ʻole nā ​​​​stews. Hiki ke hoʻohana ʻia e like me ka ʻuala mashed koke.

Hiki ke ʻike ʻia ka pauka ʻāhiu ma kekahi mau hale kūʻai meaʻai olakino a me nā hale kūʻai hoʻohui ma lalo o nā inoa like ʻole. ʻO kēia ka ʻuala ʻāhiu Mekiko, aʻa colic a i ʻole ka ʻuala Pākē.

Summary: Hoʻomoʻa ʻia ka ʻuala a me ka ʻuala, kālua a palai ʻia. Hoʻohana ʻia ka ʻuala no ka hana ʻana i nā fries, pies, soup and casseroles. Loaʻa pinepine ʻia ka Yams ma ke Komohana ma ke ʻano o ka pauka a i ʻole ka meaʻai meaʻai.

ʻOkoʻa kā lākou meaʻai

Loaʻa i ka ʻuala maka ka wai (77%), nā kalapona (20,1%), ka protein (1,6%), ka fiber (3%) a aneane ʻaʻohe momona (4).
I ka hoʻohālikelike ʻana, loaʻa ka wai (70%) i loko o ka ʻuala maka, nā ʻakika (24%), ka protein (1,5%), ka fiber (4%) a ʻaneʻane ʻaʻohe momona (5).

He 3,5-auneke (100-gram) ka ʻuala i kālua ʻia me ka ʻili ma luna (4):

• Kāleka: 90
• Kālika 20,7 grams
• ʻAiʻai ʻai: 3,3 grams
• Momona: 0,2 grams
• Polokina: 2 grams
• Wikamina A: 384% HD
• ʻO Vitamin C: 33% HD
• Vitamin B1 (thiamine): 7% HD
• ʻO ka Vitamin B2 (riboflavin): 6% HD
• Vitamin B3 (niacin): 7% HD
• Vitamin B5 (pantothenic acid): 9% HD
• Vitamin B6 (pyridoxine): 14% HD
• ʻO ka hao: 4% HD
• Magnesium: 7% HD
• Phosphorus: 5% HD
• Pōpila: 14% HD
• keleawe: 8% DV
• Manganese: 25% HD

Aia i loko o kahi 3,5 auneke (100 grams) o ka ʻuala paila a kālua ʻia (5):

• Kāleka: 116
• Kālika 27,5 grams
• ʻAiʻai ʻai: 3,9 grams
• Momona: 0,1 grams
• Pūmua: 1,5 kalama
• Wikamina A: 2% HD
• ʻO Ka Huaora C: 20% HD
• Vitamin B1 (thiamine): 6% HD
• Vitamin B2 (riboflavin): 2% HD
• Vitamin B3 (niacin): 3% HD
• Vitamin B5 (pantothenic acid): 3% HD
• Vitamin B6 (pyridoxine): 11% HD
• ʻO ka hao: 3% DV
• Magnesium: 5% HD
• Pākuʻi: 5% HD
• Pōpila: 19% HD
• keleawe: 8% HD
• Manganese: 19% HD

ʻOi aku ka liʻiliʻi o nā calorie o ka ʻuala ma mua o ka ʻuala. Loaʻa iā lākou ka nui o ka huaora C a ʻoi aku ma mua o kolu ka nui o ka beta-carotene, ka mea e hoʻololi ai i ka huaʻa A i ke kino.

ʻO ka ʻoiaʻiʻo, ʻo ka lawelawe ʻana i ka ʻuala he 3,5-auneke (100-gram) e hāʻawi iā ʻoe i ka nui o ka nui o ka huaora A i ʻōlelo ʻia i kēlā me kēia lā, he mea nui ia no ka ʻike a me ka ʻōnaehana pale (4).

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka waiwai o ka uala maka i ka potassium a me ka manganese. He mea nui kēia mau meaʻai no ke ola o ka iwi, ka hana pono o ka naʻau, ka ulu a me ka metabolism (6, 7).

Loaʻa i ka ʻuala a me ka ʻuala ka nui o nā micronutrients ʻē aʻe, e like me nā huaora B, he mea koʻikoʻi no nā hana kino he nui, me ka hoʻoulu ʻana i ka ikehu a me ka hana DNA.

He mea nui nō hoʻi e noʻonoʻo i ka glycemic index (GI) o kēlā me kēia kanaka. Hāʻawi ka GI o kahi meaʻai i ka manaʻo o ka lohi a i ʻole ka wikiwiki o ka hopena i ke kō koko.

Ana ʻia ka GI ma ka pālākiō o ka 0 a hiki i ka 100. He haʻahaʻa ka GI o kahi meaʻai inā hoʻomaka ia i ka piʻi lohi o ke kō koko, akā ʻo ka meaʻai GI kiʻekiʻe e piʻi wikiwiki ke kō koko.

Hiki ke hoʻololi ke ʻano o ka kuke ʻana a me ka hoʻomākaukau ʻana i ka GI o kahi meaʻai. No ka laʻana, loaʻa i ka ʻuala ka GI ma waena a kiʻekiʻe, mai 44 a 96, ʻoiai he GI haʻahaʻa a kiʻekiʻe ka uala, mai 35 a 77 (8).

Hoʻopili ʻia ka paila ʻana, ma mua o ka hoʻomoʻa ʻana, ka palai a i ʻole ka ʻala ʻana, i kahi GI haʻahaʻa (9).

Summary: Loaʻa i ka ʻuala ka liʻiliʻi o nā calorie a ʻoi aku ka beta-carotene a me ka huaora C ma mua o ka ʻuala. ʻOi aku ka nui o ka potassium a me ka manganese i ka Yams. Loaʻa iā lāua ʻelua ka nui o nā huaora B.

ʻOkoʻa ko lākou mau pono olakino
ʻO ka ʻuala kahi kumu maikaʻi loa o ka beta-carotene i loaʻa loa, nona ka hiki ke hoʻonui i kāu mau huaora A. He mea koʻikoʻi kēia i nā ʻāina e ulu ana kahi maʻamau ka nele o ka huaora A (10).

Nui ka ʻuala i nā antioxidants, ʻo ia hoʻi nā carotenoids, i manaʻo ʻia e kōkua i ka pale ʻana i ka maʻi puʻuwai a hoʻemi i ka pilikia o ka maʻi kanesa (11, 12).

ʻO kekahi mau ʻano ʻuala, ʻoi aku ka nui o nā ʻano poni, ʻōlelo ʻia he kiʻekiʻe loa i nā antioxidants - ʻoi aku ka kiʻekiʻe ma mua o nā huaʻai a me nā mea kanu ʻē aʻe (13).

Eia kekahi, ke hōʻike nei kekahi mau haʻawina e hiki i kekahi mau ʻano ʻuala ke kōkua i ka hoʻomaikaʻi ʻana i ke kōpaʻa koko a hoʻemi i ka "kino" LDL cholesterol i nā poʻe me ka maʻi maʻi type 2 (14, 15, 16).

I kēia manawa, ʻaʻole i aʻo nui ʻia nā pono olakino o ka uala.

ʻAʻohe mea hōʻike liʻiliʻi he lāʻau maikaʻi paha ka ʻuala no kekahi o nā hōʻailona maikaʻi ʻole o ka menopause.

Ua hōʻike ʻia kahi noiʻi o 22 mau wahine postmenopausal ʻo ka ʻai nui ʻana i ka ʻuala no nā lā 30 i hoʻomaikaʻi i nā pae hormone, hoʻemi i ka cholesterol LDL, a hoʻonui i nā pae antioxidant (17).

He mea nui e hoʻomanaʻo he haʻawina liʻiliʻi kēia a pono nā hōʻike hou aku e hōʻoia i kēia mau pono olakino.

Summary: Hiki i ka ʻuala ke pale aku i ka maʻi, hoʻomaikaʻi i ka hoʻoponopono kōpaʻa koko, a hoʻemi i ka "kino" LDL cholesterol. Hiki i ka Yams ke kōkua i ka hoʻopau ʻana i nā hōʻailona menopausal.

Nā hopenaʻaoʻao

ʻOiai ua manaʻo ʻia ka ʻuala a me ka ʻuala i meaʻai olakino a palekana no ka hapa nui o nā kānaka, pono paha e hahai i kekahi mau ʻōlelo mālama.

No ka laʻana, he kiʻekiʻe ka pae oxalate i ka ʻuala. ʻO kēia nā mea kūlohelohe i ka maʻamau ʻole. Eia nō naʻe, ke kūkulu lākou i loko o ke kino, hiki iā lākou ke hoʻopilikia i ka poʻe i pilikia i ka pōhaku ʻaʻai (18).

Pono e mālama pono i ka hoʻomākaukau ʻana i ka ʻuala.

ʻOiai palekana ka ʻuala ke ʻai maka, ʻaʻole palekana kekahi ʻano ʻuala ke ʻai a moʻa.

ʻO nā polokina mea kanu maoli i loaʻa i loko o ka ʻuala hiki ke lilo i mea ʻawaʻawa a hiki i ka maʻi ke ʻai maka. E ʻili a e kuke maikaʻi i ka ʻuala e wehe i nā mea ʻino (19).

Summary: Loaʻa i ka ʻuala nā oxalates e hoʻonui ai i ka pilikia o nā pōhaku kīkī. Pono e moʻa maikaʻi ʻia ka ʻuala e wehe i nā mea ʻona maoli.

ʻO ka hopena hope loa

ʻOkoʻa loa ka ʻuala a me ka ʻuala.

Eia nō naʻe, he mau meaʻai, ʻono a me nā mea hoʻohui i ka meaʻai.

ʻOi aku ka maʻalahi o ka ʻuala a ʻoi aku ka maikaʻi ma mua o ka ʻuala - ʻoiai he liʻiliʻi loa. Inā makemake ʻoe i kahi ʻano palupalu, chewier, chewier, e koho i ka ʻuala.

ʻOi aku ka maloʻo o ka ʻuala, akā ʻoi aku ka paʻakikī o ka loaʻa ʻana.

ʻAʻole hiki iā ʻoe ke hele hewa me kekahi.