Amagama athi "ibhatata" kunye ne "yam" ahlala esetyenziswa ngokungafaniyo, nto leyo ekhokelela kwisiphithiphithi esikhulu.

Ngelixa zombini zizigaqa ezingaphantsi komhlaba, ngokwenene zahluke kakhulu.

Baphuma kwiintsapho ezahlukeneyo zezityalo kwaye bahlobene kuphela.

Ngoko kutheni kukho konke ukudideka? Eli nqaku lichaza umahluko omkhulu phakathi kwebhatata kunye neeyam.

Yintoni iitapile?

Kukholelwa ukuba zivela kuMbindi okanye eMzantsi Melika, kodwa uMntla Carolina ngoku ngowona mvelisi mkhulu (1).

Okumangalisayo kukuba, iibhatata zinxulumana ngokude kuphela neetapile.

Njengetapile eqhelekileyo, iingcambu eziziibhubhu zesityalo sebhatata zityiwa njengemifuno. Amagqabi kunye namahlumelo awo ngamanye amaxesha atyiwa eluhlaza.

Nangona kunjalo, iitapile ziyi-tuber ehluke kakhulu.

Zide kwaye zithe jize ngemthubi, i-orenji, ebomvu, emdaka okanye e-mauve kwisikhumba esibeige. Ngokuxhomekeka kuhlobo, inyama inokuhluka ukusuka kumhlophe ukuya kwi-orenji kunye nomfusa.

Kukho iindidi ezimbini eziphambili zebhatata:

Iibhatata ezinomzimba omnyama kunye ne-orenji

Xa kuthelekiswa neebhatata ezinolusu lwegolide, zithambile kwaye ziswiti, zinesikhumba esimnyama, esimdaka ngobhedu kunye nenyama e-orenji eqaqambileyo. Zihlala zihlafuna kwaye zifumile kwaye zihlala zifumaneka eUnited States.

Iitapile ezinoshukela kunye nenyama yegolide kunye nesikhumba segolide

Le nguqulo iqinile kunye nesikhumba segolide kunye nenyama ephuzi emthubi. Ithanda ukuba nenwebu eyomileyo kwaye ayimnandi kakhulu kunebhatata ezinolusu olumnyama.
Nokuba luhlobo luni na, iibhatata zihlala zithambile kwaye zifumile kuneitapile eziqhelekileyo.

Ziyimifuno eyomeleleyo ngokugqithisileyo. Ubomi babo obude buvumela ukuba bathengiswe unyaka wonke. Ukuba zigcinwe ngokufanelekileyo kwindawo epholileyo, eyomileyo, zinokuhlala ukuya kwiinyanga ezi-2-3.

Unokuzithenga ngeendlela ezahlukeneyo, amaxesha amaninzi ziphelele okanye ngamanye amaxesha zixotshiwe ngaphambili, ziphekwe kwaye zithengiswe enkonkxiweyo okanye ekhenkcezini.

Isishwankathelo: Ibhatata yingcambu yemifuno efumaneka kuMbindi okanye eMzantsi Melika. Kukho iindidi ezimbini eziphambili. Zinobomi obude beshelufu kwaye zithambile kwaye zifumile kuneitapile eziqhelekileyo.

Yintoni iiyam?

Iiyam zikwayimifuno ye-tuber.

Igama labo lenzululwazi ngu I-Dioscorea, yaye zizalelwa eAfrika naseAsia. Ngoku zifumaneka ngokuqhelekileyo kwiCaribbean nakwiLatin America. Zingaphezu kwama-600 iintlobo zeeyam ezaziwayo kwaye i-95% yazo zisalinywa eAfrika.

Xa kuthelekiswa nebhatata, ibhatata inokukhula kakhulu. Ubungakanani bunokwahluka ukusuka kwitapile encinci ukuya kwi-1,5 yeemitha (5 iinyawo). Singasathethi ke ngokuba zinobunzima obuziikhilogram ezingama-60 (2).

Iiyam zineempawu ezahlukileyo ezizenza zahluke kwiibhatata, ubukhulu becala ubukhulu kunye nolusu.

Zinemilo yecylindrical enebala elimdaka, elirhabaxa, elifana nexolo ekunzima ukulixobula, kodwa liyathambisa emva kokufudumeza. Umbala wenyama uyahluka ukusuka komhlophe okanye tyheli ukuya komfusa okanye opinki kwiiyam ezivuthiweyo.
Iiyam nazo zinencasa eyodwa. Xa kuthelekiswa neebhatata, iiyam azimnandi kakhulu kwaye zinestatshi kwaye zomile.

Bakwathande ukuba nobomi obuhle. Nangona kunjalo, ezinye iintlobo zigcina ngcono kunezinye.

EUnited States, kunokuba nzima ukufumana iiyam zokwenene. Zisuka kumazwe angaphandle kwaye azifane zifumaneke kwiivenkile zegrosari zalapha. Elona thuba lakho lokuzifumana kukwiivenkile zokutya zobuhlanga okanye zamazwe ngamazwe.

Isishwankathelo: Iiyam zokwenyani zisigaqa esityiwayo saseAfrika naseAsia. Kukho iintlobo ezingaphezu kwama-600, ezihluke kakhulu ngobukhulu. Zineenkwenkwezi kwaye zomile kunebhatata kwaye azifane zifumaneke kwiivenkile zegrosari zasekhaya.

Kutheni abantu bebabhida?

Ukubhideka okuninzi kujikeleze amagama abhatata kunye neeyam.

La magama mabini asetyenziswa ngokutshintshanayo kwaye ahlala engabhalwanga kakuhle kwiivenkile ezinkulu.

Nangona kunjalo, zihluke ngokupheleleyo kwimifuno.

Izizathu ezimbalwa zinokucacisa ukuba kwenzeka njani oku kubhideka.

Amakhoboka aseAfrika ayeza eUnited States abiza ibhatata yasekuhlaleni ngokuthi “nyami,” eliguqulela ngokuthi “yam” ngesiNgesi. Oku kungenxa yokuba yayibakhumbuza ngeeyam zokwenene, ukutya okusisiseko ababekwazi eAfrika.

Ukongeza, uhlobo olumnyama, olulusu oluorenji lwebhatata aluzange lwaziswa eUnited States de kwamashumi eminyaka eyadlulayo. Ukwahlula kwiibhatata ezinolusu olukhaphukhaphu, abalimi bazibhala "iiyam".

Igama elithi "yam" ngoku ligama lentengiso elivumela abalimi ukuba bahlule ezi ndidi zimbini zeebhatata.

Uninzi lwemifuno ebhalwe njenge "yams" kwiivenkile ezinkulu zaseMelika ngokwenene ziintlobo ngeentlobo zeebhatata.

Isishwankathelo: Ukubhideka phakathi kwebhatata kunye neeyam kwavela xa abalimi baseMelika baqala ukusebenzisa igama lesi-Afrika elithi "nyami," eliguqulela elithi "yam," ukwahlula iintlobo ezahlukeneyo zeebhatata.

Ziyalungiswa kwaye zityiwe ngokwahlukileyo

Iibhatata kunye neeyam ziguquguquka kakhulu. Zingalungiswa ngokubilisa, ukuqhumisa, ukuqhotsa okanye ukuqhotsa.

Iibhatata zixhaphake kakhulu kwiivenkile ezinkulu zaseMelika. Ke ngoko, njengoko bekuya kulindeleka, isetyenziswa kuluhlu olubanzi lwezitya zemveli zaseNtshona, zombini zimnandi kwaye zinencasa.

Idla ngokubhakwa, icudiwe okanye yosiwe. Ngokuqhelekileyo isetyenziselwa ukwenza iifries zebhatata, enye indlela yokwenza iitapile ezibhakiweyo okanye ezicujiweyo. Isenokucocwa kwaye isetyenziswe kwiisuphu kunye nezimuncumuncu.

Kwitheyibhile yokubulela, idla ngokusetyenziswa njenge-casserole e-sweet potato kunye ne-marshmallows okanye iswekile okanye yenziwe kwi-pie ye-potato.

Kwelinye icala, iiyam zokwenyani azifane zifumaneke kwiivenkile ezinkulu zaseNtshona. Nangona kunjalo, kukutya okusisiseko kwamanye amazwe, ngakumbi eAfrika.

Ubomi babo obude bubavumela ukuba babe ngumthombo wokutya ozinzileyo ngamaxesha okusilela kwezityalo (3).

EAfrika, zidla ngokubiliswa, zosiwe okanye ziqhotswe. Iiyam ezimfusa zixhaphake kakhulu eJapan, eIndonesia, eVietnam nakwiiPhilippines kwaye zihlala zisetyenziswa kwiidessert.

Iiyam zingathengwa ngeendlela ezahlukeneyo, kubandakanywa umgubo, umgubo okanye umgubo kunye nesongezo.

Umgubo weYam uyafumaneka kumazwe aseNtshona kwiivenkile ezithengisa ukutya eziziimveliso zaseAfrika. Ingasetyenziselwa ukulungisa intlama ukukhonza kunye nesityu okanye isityu. Isenokusetyenziswa ngendlela efanayo neetapile ezicujiweyo ngoko nangoko.

Ipowder yam yasendle inokufumaneka kwezinye ukutya okunempilo kunye neevenkile ezongezelelweyo phantsi kwamagama ahlukeneyo. Ezi ziquka i-yam yasendle yaseMexico, ingcambu ye-colic okanye i-yam yaseTshayina.

Isishwankathelo: Iibhatata kunye neeyam ziyabiliswa, zosiwe okanye ziqhotswe. Iitapile eziswiti zisetyenziselwa ukwenza iifries, iipayi, isuphu kunye neecasseroles. Iiyam zihlala zifumaneka eNtshona ngendlela yomgubo okanye isongezelelo sokutya.

Umxholo wabo wezondlo uyahluka

Ibhatata ekrwada inamanzi (77%), iicarbohydrates (20,1%), protein (1,6%), ifayibha (3%) kwaye phantse ayinamafutha (4).
Ngokuthelekisa, i-yam eluhlaza inamanzi (70%), i-carbohydrates (24%), iprotheni (1,5%), i-fiber (4%) kwaye phantse akukho mafutha (5).

I-3,5-ounce (100-gram) yokuhanjiswa kwebhatata ebhakiweyo nesikhumba iqulathe (4):

• I khalori: 90
• IiCarbohydrate: Iigrama ezingama-20,7
• I-alimentary fiber: Iigrama ezingama-3,3
• Amafutha: Iigrama ezingama-0,2
• Iprotheni: Iigrama ezingama-2
• Vitamin A: 384% HD
• Vitamin C: I-33% yeHD
• Ivithamin B1 (thiamine): 7% HD
• Vitamin B2 (riboflavin): 6% HD
• IVithamin B3 (niacin): I-7% yeHD
• I-Vitamin B5 (i-pantothenic acid): I-9% yeHD
• IVithamini B6 (pyridoxine): I-14% yeHD
• Isinyithi: I-4% yeHD
• Magnesium: I-7% yeHD
• Iphosphorus: I-5% yeHD
• Potassium: I-14% yeHD
• Ubhedu: 8% DV
• Imanganizi: I-25% yeHD

I-3,5 ounce (100 grams) ukuphakwa kweyam ebilisiweyo okanye ebhakiweyo iqulethe (5):

• I khalori: 116
• IiCarbohydrate: Iigrama ezingama-27,5
• I-alimentary fiber: Iigrama ezingama-3,9
• Amafutha: Iigrama ezingama-0,1
• IiprotheniIigram ezingama-1,5
• Vitamin A: I-2% yeHD
• Vitamin C: 20% HD
• IVithamini B1 (thiamine): I-6% yeHD
• IVithamini B2 (riboflavin): I-2% yeHD
• IVithamin B3 (niacin): I-3% yeHD
• I-Vitamin B5 (i-pantothenic acid): I-3% yeHD
• IVithamini B6 (pyridoxine): I-11% yeHD
• Isinyithi: 3% DV
• Magnesium: I-5% yeHD
• Iphosphorus: 5% HD
• Potassium: I-19% yeHD
• Ubhedu: I-8% yeHD
• Imanganizi: I-19% yeHD

Iitapile eziswiti zikholisa ukuba neecalories ezimbalwa ngokuphakwayo kuneyams. Zikwaqulethe ivithamin C ethe kratya kunye nangaphezulu kokuphindwe kathathu kumthamo we-beta-carotene, oguquka ube yi-vitamin A emzimbeni.

Enyanisweni, i-3,5-ounce (i-100-gram) ye-sweet potato iya kukubonelela malunga nesixa esicetyiswayo se-vitamin A ngosuku, ebalulekileyo kumbono kunye ne-immune system (4).

Ngakolunye uhlangothi, iiyam eziluhlaza ziphezulu kancinci kwi-potassium kunye ne-manganese. Ezi zondlo zibalulekile kwimpilo yethambo, ukusebenza kakuhle kwentliziyo, ukukhula kunye ne-metabolism (6, 7).

Iibhatata kunye neeyam zinezixa ezaneleyo zezinye i-micronutrients, njengeevithamini B, ezibalulekileyo kwimisebenzi emininzi yomzimba, kuquka ukuveliswa kwamandla kunye nokudala i-DNA.

Kwakhona kubalulekile ukuqwalasela i-glycemic index (GI) yomntu ngamnye. I-GI yokutya inika umbono wokucotha okanye ngokukhawuleza okuchaphazela iswekile yegazi lakho.

I-GI ilinganiswa kwisikali se-0 ukuya kwi-100. Ukutya kune-GI ephantsi ukuba kubangela ukunyuka okucothayo kwishukela legazi, kanti ukutya okuphezulu kwe-GI kubangela ukunyuka ngokukhawuleza kweshukela legazi.

Iindlela zokupheka kunye nokulungiselela zinokwahluka i-GI yokutya. Umzekelo, iibhatata zine-GI ephakathi ukuya kwi-GI ephezulu, ukusuka kwi-44 ukuya kwi-96, ngelixa iiyam zine-GI ephantsi ukuya kwi-GI ephezulu, ukusuka kwi-35 ukuya kwi-77 (8).

Ukubilisa, kunokubhaka, ukuqhotsa okanye ukutshisa, kudibaniswa ne-GI ephantsi (9).

Isishwankathelo: Iibhatata zineekhalori ezimbalwa kunye nebeta-carotene eninzi kunye nevithamin C kuneyam. Iiyam zine potassium eninzi kunye nemanganese. Zombini zinemilinganiselo efanelekileyo yeevithamini B.

Iinzuzo zabo zempilo ezinokubakho zahlukile
Ibhatata ngumthombo ogqwesileyo we-beta-carotene efumaneka kakhulu, enekhono lokunyusa amanqanaba e-vitamin A. Oku kunokuba kubaluleke kakhulu kumazwe asakhasayo apho ukunqongophala kwe-vitamin A kuqhelekileyo (10).

Iitapile zisisityebi kwi-antioxidants, ngakumbi i-carotenoids, ekukholelwa ukuba inceda ukukhusela isifo sentliziyo kunye nokunciphisa umngcipheko womhlaza (11, 12).

Iintlobo ezithile zeebhatata, ngakumbi iintlobo ezimfusa, kuthiwa ziphezulu kwi-antioxidants - ephezulu kakhulu kunezinye iziqhamo kunye nemifuno (13).

Ukongeza, ezinye iiphononongo zibonisa ukuba iintlobo ezithile zeebhatata zinokunceda ukuphucula ukulawulwa kweswekile yegazi kunye nokunciphisa i-cholesterol "embi" ye-LDL kubantu abanesifo seswekile se-2 (14, 15, 16).

Okwangoku, izibonelelo zempilo zeeyam azikaphononongwa ngokubanzi.

Kukho ubungqina obuncinane bokuba i-yam extract inokuba lunyango oluluncedo kwezinye iimpawu ezingathandekiyo zokuyeka ukuya exesheni.

Uphononongo lwabasetyhini be-postmenopausal be-22 lubonise ukuba ukusetyenziswa okuphezulu kwee-yam kwiintsuku ze-30 kuphuculwe amanqanaba e-hormone, ukunciphisa i-cholesterol ye-LDL, kunye nokwandisa amanqanaba e-antioxidant (17).

Kubalulekile ukukhumbula ukuba olu ibiluphononongo oluncinci kwaye ubungqina obuninzi buyadingeka ukuqinisekisa ezi zibonelelo zempilo.

Isishwankathelo: Isiqulatho esiphakamileyo se-antioxidant kwibhatata sinokukhusela kwizifo, siphucule ukulawulwa kweswekile yegazi, kunye nokunciphisa i-cholesterol "embi" ye-LDL. Iiyam zinokunceda ukuthomalalisa iimpawu zokuyeka ukuya exesheni.

Imiphumo emibi

Nangona iitapile neeyam zigqalwa njengokutya okunempilo nokukhuselekileyo kubantu abaninzi, kusenokuba bubulumko ukulandela imiqathango ethile.

Ngokomzekelo, iibhatata zinezinga eliphezulu kakhulu le-oxalates. Ezi zizinto zendalo ezingeyongozi ngokubanzi. Nangona kunjalo, xa zisakha emzimbeni, zinokubangela iingxaki kubantu abasengozini yamatye ezintso (18).

Kufuneka kuqatshelwe kwakhona xa kulungiswa iiyam.

Nangona iibhatata zikhuselekile ukuba zingatyiwa zikrwada, ezinye iintlobo zeeyam azikhuselekanga ukuba zingatyiwa de zivuthwe.

Iiproteni zezityalo zendalo ezifumaneka kwiiyam zinokuba yingozi kwaye zibangele ukugula ukuba zityiwe zikrwada. Peel kwaye upheke iiyam kakuhle ukuze ususe zonke izinto ezinobungozi (19).

Isishwankathelo: Iibhatata zinee-oxalates ezinokunyusa umngcipheko wamatye ezintso. Iiyam kufuneka ziphekwe kakuhle ukususa izinto zendalo eziyityhefu.

Iziphumo zokugqibela

Iitapile kunye neeyam ziyimifuno eyahlukileyo ngokupheleleyo.

Nangona kunjalo, zombini izongezo ezinomsoco, ezimnandi kunye neziguquguqukayo ekutyeni.

Iibhatata zikholisa ukufumaneka lula kwaye zondlekile ukodlula iiyam - nangona zincinci kakhulu. Ukuba ukhetha into ethambileyo, i-chewier, i-chewier texture, khetha ibhatata.

Iiyam zinestatshi esinesitatshi, somileyo, kodwa kunokuba nzima ukuzifumana.

Ngenene awukwazi ukungahambi kakuhle ngayo nayiphi na enye.