Cov ntsiab lus " qos yaj ywm qab zib " thiab "yam" feem ntau siv sib hloov, ua rau muaj kev ntxhov siab ntau.

Thaum ob qho tib si yog underground tubers, lawv yeej txawv heev.

Lawv koom nrog cov tsev neeg cog qoob loo sib txawv thiab tsuas yog nyob deb.

Yog li vim li cas txhua qhov tsis meej pem? Kab lus no piav qhia txog qhov sib txawv ntawm cov qos yaj ywm qab zib thiab yams.

Cov qos yaj ywm qab zib yog dab tsi?

Lawv ntseeg tias muaj keeb kwm hauv Central lossis South America, tab sis tam sim no North Carolina yog cov neeg tsim khoom loj tshaj plaws (1).

Kuj ceeb tias, qos yaj ywm qab zib tsuas yog nyob deb ntawm cov qos yaj ywm.

Zoo li cov qos yaj ywm tsis tu ncua, cov cag tuberous ntawm cov qos yaj ywm qab zib tau noj ua zaub. Lawv nplooj thiab tua kuj qee zaum noj ntsuab.

Txawm li cas los xij, qos yaj ywm qab zib yog ib qho txawv heev.

Lawv ntev thiab tapered nrog du daj, txiv kab ntxwv, liab, xim av los yog mauve rau beige daim tawv nqaij. Nyob ntawm seb hom, cov nqaij yuav txawv ntawm dawb mus rau txiv kab ntxwv thiab txawm liab doog.

Muaj ob lub ntsiab ntawm qos yaj ywm qab zib:

Tsaus-tawv nqaij thiab txiv kab ntxwv-tuab qos yaj ywm qab zib

Muab piv rau cov qos yaj ywm golden-daj, lawv yog cov mos mos thiab qab zib, nrog cov tawv nqaij tsaus, tooj liab-xim av thiab ci txiv kab ntxwv nqaij. Lawv zoo li chewy thiab moist thiab feem ntau pom hauv Tebchaws Meskas.

Qos yaj ywm qab zib nrog golden nqaij thiab golden daim tawv nqaij

Qhov no version yog firmer nrog golden daim tawv nqaij thiab daj ntseg daj nqaij. Nws zoo li muaj qhov ntxhib los mos thiab tsis qab zib dua li cov qos yaj ywm qab zib tsaus nti.
Txawm li cas los xij, cov qos yaj ywm qab zib feem ntau yog softer thiab moist dua li cov qos yaj ywm li niaj zaus.

Lawv yog cov zaub uas muaj zog heev. Lawv lub neej ntev tso cai rau lawv muag txhua xyoo puag ncig. Yog tias khaws cia rau hauv qhov chaw txias, qhuav, lawv tuaj yeem kav ntev txog 2-3 lub hlis.

Koj tuaj yeem yuav lawv hauv cov ntawv sib txawv, feem ntau tag nrho lossis qee zaum ua ntej-peeled, siav thiab muag cov kaus poom lossis khov.

Ntsiab lus: Qos yaj ywm qab zib yog cov hmoov txhuv nplej siab hauv paus zaub hauv Central lossis South America. Muaj ob hom loj. Lawv muaj lub neej txee ntev thiab feem ntau softer thiab moist dua li cov qos yaj ywm li niaj zaus.

Yams yog dab tsi?

Yams kuj yog ib tug tuber zaub.

Lawv lub npe scientific yog Dioscorea, thiab lawv yog haiv neeg Africa thiab Asia. Lawv tam sim no pom muaj nyob hauv Caribbean thiab Latin America. Ntau tshaj 600 ntau yam ntawm yams paub thiab 95% ntawm lawv tseem tau cog qoob loo hauv Africa.

Piv nrog cov qos yaj ywm qab zib, cov qos yaj ywm qab zib tuaj yeem loj tuaj. Qhov loj tuaj yeem sib txawv ntawm cov qos yaj ywm me me mus txog 1,5 meters (5 feet). Tsis txhob hais tias lawv tuaj yeem hnyav txog 60 kilograms (2).

Yams muaj cov yam ntxwv sib txawv uas ua rau lawv sib nrug ntawm cov qos yaj ywm qab zib, feem ntau lawv qhov loj thiab tawv nqaij.

Lawv muaj cov duab cylindrical nrog cov xim av, ntxhib, tawv zoo li tawv tawv uas nyuaj rau tev tab sis softens tom qab cua sov. Cov xim ntawm nqaij nws txawv ntawm dawb los yog daj mus rau ntshav los yog liab dawb nyob rau hauv mature yams.
Yams kuj muaj ib qho txawv saj. Piv rau qos yaj ywm qab zib, yams tsis qab zib thiab ntau dua starchy thiab qhuav.

Lawv kuj nyiam muaj lub neej zoo. Txawm li cas los xij, qee yam khoom khaws cia zoo dua li lwm tus.

Nyob rau hauv lub tebchaws United States, nws yuav nyuaj nrhiav tau yam tiag tiag. Lawv raug ntshuam thiab tsis tshua pom muaj nyob hauv cov khw muag khoom noj hauv zos. Koj txoj hauv kev zoo tshaj plaws los nrhiav lawv yog nyob rau hauv haiv neeg lossis thoob ntiaj teb cov khw muag khoom noj.

Ntsiab lus: Muaj tseeb yams yog ib tug edible tuber nyob rau hauv teb chaws Africa thiab Asia. Muaj ntau tshaj 600 ntau yam, uas sib txawv loj heev. Lawv yog cov hnub qub thiab qhuav dua li cov qos yaj ywm qab zib thiab tsis tshua pom muaj nyob hauv cov khw muag khoom noj hauv zos.

Vim li cas tib neeg tsis meej pem?

Muaj ntau qhov tsis meej pem nyob ib puag ncig cov ntsiab lus qos yaj ywm thiab yams.

Ob lub npe yog siv sib hloov thiab feem ntau mislabeled nyob rau hauv lub khw loj.

Txawm li cas los xij, lawv yog cov zaub sib txawv kiag li.

Ob peb lub laj thawj yuav piav qhia qhov tsis meej pem no tshwm sim li cas.

Cov qhev African uas tuaj rau Tebchaws Meskas hu ua qos yaj ywm hauv zos "nyami," uas txhais ua "yam" ua lus Askiv. Qhov no yog vim hais tias nws ua rau lawv nco txog cov yams tiag tiag, cov zaub mov tseem ceeb uas lawv paub hauv Africa.

Tsis tas li ntawd, cov txiv kab ntxwv-tawv tawv nqaij ntau yam tsis tau qhia rau Tebchaws Meskas mus txog rau ntau xyoo dhau los. Yuav kom paub qhov txawv ntawm cov qos yaj ywm qab zib, cov neeg cog qoob loo tau sau lawv "yams."

Lo lus "yam" tam sim no yog lo lus lag luam uas tso cai rau cov neeg cog qoob loo kom paub qhov txawv ntawm ob hom qos yaj ywm qab zib.

Feem ntau cov zaub sau npe ua "yams" hauv Asmeskas cov khw muag khoom noj khoom haus tsuas yog ntau yam qos yaj ywm qab zib.

Ntsiab lus: Tsis meej pem ntawm cov qos yaj ywm qab zib thiab yams tau tshwm sim thaum Asmeskas cov neeg cog qoob loo pib siv cov lus African "nyami," uas txhais tau tias "yam," kom paub qhov txawv ntau yam ntawm cov qos yaj ywm qab zib.

Lawv tau npaj thiab noj txawv

Qos yaj ywm thiab yams yog ntau yam. Lawv tuaj yeem npaj los ntawm boiling, steaming, ci los yog kib.

Cov qos yaj ywm qab zib muaj ntau dua nyob hauv Asmeskas cov khw muag khoom loj. Yog li ntawd, raws li xav tau, nws yog siv nyob rau hauv ntau yam ntawm cov tsoos Western tais diav, ob qho tib si qab zib thiab savory.

Nws yog feem ntau ci, mashed los yog roasted. Nws yog feem ntau siv los ua cov qos yaj ywm qab zib, lwm txoj hauv kev ci lossis mashed qos yaj ywm. Nws tseem tuaj yeem ua kom huv thiab siv hauv cov kua zaub thiab khoom qab zib.

Ntawm lub rooj Thanksgiving, nws feem ntau yog ua cov qos yaj ywm casserole nrog marshmallows los yog qab zib los yog ua rau hauv cov qos yaj ywm qab zib.

Ntawm qhov tod tes, tiag tiag yams tsis tshua muaj nyob hauv Western supermarkets. Txawm li cas los xij, lawv yog cov zaub mov tseem ceeb hauv lwm lub tebchaws, tshwj xeeb tshaj yog Africa.

Lawv lub neej ntev tso cai rau lawv los ua khoom noj khoom haus ruaj khov thaum lub sijhawm cov qoob loo tsis ua haujlwm (3).

Nyob rau hauv teb chaws Africa, lawv feem ntau yog boiled, roasted los yog kib. Purple yams feem ntau pom muaj nyob rau hauv Nyiv, Indonesia, Nyab Laj thiab Philippines thiab feem ntau siv rau cov khoom qab zib.

Yams tuaj yeem yuav hauv ntau hom, suav nrog hmoov, hmoov lossis hmoov nplej thiab ua ntxiv.

Yam hmoov muaj nyob rau sab hnub poob los ntawm cov khw muag khoom tshwj xeeb hauv cov khoom African. Nws tuaj yeem siv los npaj cov tshuaj txhuam los ua haujlwm nrog stews lossis stews. Nws kuj tseem siv tau tib yam li instant mashed qos yaj ywm.

Wild yam hmoov tuaj yeem pom hauv qee cov zaub mov noj qab haus huv thiab cov khw muag khoom ntxiv hauv ntau lub npe. Cov no suav nrog Mexican qus yam, colic cag lossis Suav yam.

Ntsiab lus: Qos yaj ywm qab zib thiab yams yog boiled, roasted los yog kib. Qos yaj ywm qab zib yog siv los ua fries, pies, kua zaub thiab casseroles. Yams feem ntau pom nyob rau sab hnub poob nyob rau hauv daim ntawv ntawm hmoov los yog kev noj haus ntxiv.

Lawv cov ntsiab lus nutrient sib txawv

Cov qos yaj ywm nyoos muaj dej (77%), carbohydrates (20,1%), protein (1,6%), fiber (3%) thiab yuav luag tsis muaj rog (4).
Hauv kev sib piv, ib qho nqaij nyoos muaj dej (70%), carbohydrates (24%), protein (1,5%), fiber (4%) thiab yuav luag tsis muaj rog (5).

Ib qho 3,5-ounce (100-gram) noj cov qos yaj ywm qab zib nrog daim tawv nqaij muaj (4):

• Calories: 90
• Carbohydrates: 20,7 grams
• Fiber ntau: 3,3 grams
• Rog: 0,2 grams
• Cov protein: 2 grams
• Vitamin A: 384% HD
• Vitamin C: 33% HD
• Vitamin B1 (thiamine): 7% HD
• Vitamin B2 (riboflavin): 6% HD
• Vitamin B3 (niacin): 7% HD
• Vitamin B5 (pantothenic acid): 9% HD
• Vitamin B6 (pyridoxine): 14% HD
• Cov hlau: 4% HD
• Magnesium: 7% HD
• Phosphorus: 5% HD
• Cov tshuaj yaj yeeb: 14% HD
• Tooj: 8% DV
• Manganese: 25% HD

Ib 3,5 ooj (100 grams) noj ntawm boiled los yog ci yam muaj (5):

• Calories: 116
• Carbohydrates: 27,5 grams
• Fiber ntau: 3,9 grams
• Rog: 0,1 grams
• Kev Cuam Tshuamib: 1,5g
• Vitamin A: 2% HD
• Vitamin 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
• Cov hlau: 3% DV
• Magnesium: 5% HD
• Phus Thas: 5% HD
• Cov tshuaj yaj yeeb: 19% HD
• Tooj: 8% HD
• Manganese: 19% HD

Cov qos yaj ywm qab zib zoo li muaj calories tsawg me ntsis rau ib qho kev pab ntau dua li yams. Lawv kuj muaj me ntsis ntxiv vitamin C thiab ntau dua triple tus nqi ntawm beta-carotene, uas hloov mus rau vitamin A hauv lub cev.

Qhov tseeb, 3,5-ounce (100-gram) noj cov qos yaj ywm qab zib yuav muab rau koj nrog yuav luag tag nrho cov vitamin A pom zoo ib hnub twg, uas yog qhov tseem ceeb rau kev pom thiab kev tiv thaiv kab mob (4).

Ntawm qhov tod tes, nyoos yams yog me ntsis nplua nuj nyob rau hauv potassium thiab manganese. Cov as-ham no tseem ceeb rau cov pob txha noj qab haus huv, lub plawv ua haujlwm zoo, kev loj hlob thiab cov metabolism (6, 7).

Qos yaj ywm qab zib thiab yams muaj ntau txaus ntawm lwm cov micronutrients, xws li B vitamins, uas yog qhov tseem ceeb rau ntau lub cev ua haujlwm, suav nrog kev tsim hluav taws xob thiab tsim DNA.

Nws tseem ceeb heev uas yuav tsum tau coj mus rau hauv tus account txhua tus neeg qhov glycemic Performance index (GI). GI ntawm cov zaub mov muab ib lub tswv yim ntawm yuav ua li cas maj mam los yog sai nws cuam tshuam koj cov ntshav qab zib.

GI yog ntsuas ntawm qhov ntsuas ntawm 0 txog 100. Ib qho khoom noj muaj GI tsawg yog tias nws ua rau cov ntshav qab zib nce qeeb, thaum cov zaub mov GI siab ua rau cov ntshav qab zib nce sai.

Kev ua noj thiab kev npaj yuav txawv ntawm GI ntawm cov zaub mov. Piv txwv li, qos yaj ywm qab zib muaj qhov nruab nrab mus rau siab GI, xws li ntawm 44 mus rau 96, thaum yams muaj qhov qis mus rau siab, xws li 35 txog 77 (8).

Boiling, es tsis yog ci, kib lossis ci, yog txuas rau qis GI (9).

Ntsiab lus: Qos yaj ywm qab zib muaj tsawg calories thiab ntau beta-carotene thiab vitamin C dua li yams. Yams muaj me ntsis poov tshuaj thiab manganese. Lawv ob leeg muaj cov txiaj ntsig zoo ntawm cov vitamins B.

Lawv cov txiaj ntsig kev noj qab haus huv muaj peev xwm txawv
Cov qos yaj ywm qab zib yog ib qho zoo heev ntawm cov muaj beta-carotene, uas muaj peev xwm ua kom koj cov vitamin A ntau ntau.

Cov qos yaj ywm qab zib kuj muaj cov tshuaj antioxidants, tshwj xeeb tshaj yog carotenoids, uas ntseeg tau tias yuav pab tiv thaiv kab mob plawv thiab txo qis kev pheej hmoo ntawm mob qog noj ntshav (11, 12).

Qee hom qos yaj ywm qab zib, tshwj xeeb tshaj yog hom ntshav qab zib, tau hais tias yog cov tshuaj antioxidants siab tshaj plaws - ntau dua li ntau lwm cov txiv hmab txiv ntoo thiab zaub (13).

Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tias qee hom qos yaj ywm qab zib tuaj yeem pab txhim kho kev tswj ntshav qab zib thiab txo qis "phem" LDL cholesterol hauv cov neeg mob ntshav qab zib hom 2 (14, 15, 16).

Lub caij no, cov txiaj ntsig kev noj qab haus huv ntawm yams tsis tau kawm ntau ntxiv.

Muaj cov pov thawj me me tias yam extract yuav yog ib qho tshuaj kho tau zoo rau qee qhov kev mob tshwm sim tsis zoo ntawm lub cev tsis muaj zog.

Kev tshawb fawb ntawm 22 tus poj niam tom qab yug menyuam tau pom tias kev noj zaub mov ntau rau 30 hnub txhim kho cov tshuaj hormones, txo LDL cholesterol, thiab nce qib antioxidant (17).

Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias qhov no yog ib qho kev kawm me me thiab yuav tsum muaj pov thawj ntxiv kom paub meej tias cov txiaj ntsig kev noj qab haus huv no.

Ntsiab lus: Cov ntsiab lus antioxidant siab ntawm cov qos yaj ywm qab zib tuaj yeem tiv thaiv kab mob, txhim kho cov ntshav qab zib, thiab txo qis "phem" LDL cholesterol. Yams tuaj yeem pab txo cov tsos mob menopausal.

Kev mob tshwm sim

Txawm hais tias cov qos yaj ywm qab zib thiab yams suav tias yog zaub mov noj qab haus huv thiab nyab xeeb rau tib neeg feem coob, nws yuav yog qhov zoo ua raws li qee qhov kev ceev faj.

Piv txwv li, qos yaj ywm qab zib muaj cov qib oxalate siab heev. Cov no yog cov khoom ntuj uas feem ntau tsis muaj teeb meem. Txawm li cas los xij, thaum lawv tsim nyob rau hauv lub cev, lawv tuaj yeem ua teeb meem rau cov neeg uas muaj kev pheej hmoo ntawm lub raum pob zeb (18).

Kuj yuav tsum tau saib xyuas thaum npaj yams.

Txawm hais tias cov qos yaj ywm qab zib muaj kev nyab xeeb noj nyoos, qee hom yams tsis muaj kev nyab xeeb noj kom txog thaum siav.

Lub ntuj cog cov proteins pom nyob rau hauv yams tuaj yeem ua rau muaj tshuaj lom thiab ua rau muaj mob yog tias noj nyoos. Tev thiab noj cov yams zoo kom tshem tawm tag nrho cov teeb meem (19).

Ntsiab lus: Cov qos yaj ywm qab zib muaj oxalates uas yuav ua rau muaj kev pheej hmoo ntawm lub raum pob zeb. Yams yuav tsum tau ua kom zoo kom tshem tawm cov tshuaj lom neeg.

Qhov kawg tshwm sim

Qos yaj ywm thiab yams yog cov zaub sib txawv kiag li.

Txawm li cas los xij, lawv yog ob qho tib si khoom noj khoom haus, cua thiab ntau yam ntxiv rau kev noj haus.

Cov qos yaj ywm qab zib zoo li yuav yooj yim dua thiab muaj zaub mov zoo dua rau yams - txawm tias me ntsis. Yog tias koj xav tau softer, chewier, chewier kev ntxhib los mos, xaiv cov qos yaj ywm qab zib.

Yams muaj cov hmoov txhuv nplej siab, kev ntxhib los mos, tab sis tej zaum yuav nyuaj nrhiav.

Koj yeej tsis tuaj yeem ua yuam kev nrog ib qho.