ʻO Cassava: nā pono a me nā pilikia

Anter

• He aha ka Cassava?
• Loaʻa i loko o kekahi mau mea nui kī nui
• Hoʻoemi ka hana ʻana i ka cavaava i kāna waiwai waiwai
• He kiʻekiʻe ia i nā Calories
• ʻOi i ka Starch Resistant
• Loaʻa nā Antinutrients
• Loaʻa paha nā hopena weliweli i kekahi mau kūlana
• Pehea e hana ai i ka ʻoka ʻo Cassava no ka hoʻohana ʻana
• Pehea e hoʻohana ai iā Cassava
• Ka Laina Lalo

ʻO ka cavaava kahi aʻa aʻa i laha nui ʻia i nā ʻāina kūkulu. Hāʻawi ia i kekahi mau mea momona a me ka starch kūpaʻa, i loaʻa paha nā pono olakino.

Ma ka ʻaoʻao ʻē aʻe, hiki i nā cassava ke loaʻa nā hopena weliweli, keu hoʻi inā ʻai maka ʻia ia a me ka nui.

E ʻimi ana kēia ʻatikala i nā waiwai kūikawā o ka cassava e hoʻoholo inā he meaʻai olakino a palekana no ʻoe e hoʻopili ai i kāu papaʻai.

He aha ka Cassava?

ʻO ka cavaava kahi mea kanu momona, ʻono a me ka tuber. ʻOiwi i ʻAmelika Hema, he kumu nui ia o nā calorie a me nā kalaka no nā poʻe i nā ʻāina kūkulu.

Ua ulu ia i nā wahi tropical o ka honua ma muli o kona hiki ke kū i nā kūlana ulu paʻakikī - ʻo ka ʻoiaʻiʻo, ʻo ia kekahi o nā mea kanu hoʻomanawanui maloʻo loa ().

Ma ʻAmelika Hui Pū ʻIa, kapa ʻia ka cassava ʻo yuca a kapa ʻia paha he manioc a i ʻole arrowroot Brazil.

ʻO ka ʻāpana i pau i ka maʻa mau o ka cassava ke aʻa, a maʻalahi loa ia. Hiki ke ʻai ʻia a piha, grated a i ʻole lepo ʻia i palaoa e hana i ka palaoa a me nā pahū.

Hoʻohui ʻia, ʻike maopopo ʻia ke aʻa cassava ma ke ʻano he kumuwaiwai i hoʻohana ʻia e hana i ka tapioca a me ka garri, kahi huahana e like me ka tapioka.

Pōmaikaʻi ka poʻe me nā meaʻai āpau i ka hoʻohana ʻana i ke aʻa cassava i ka kuke ʻana a me ka hoʻomoʻa ʻana no ka mea ʻaʻohe gluten, ʻaʻohe palaoa a me ka hua ʻole.

ʻO kahi mea nui e kuke ai ke aʻa cassava ma mua o ka ʻai ʻia ʻana. Hiki ke ʻona ka cassava maka, a e kūkākūkā ʻia ia ma kahi mokuna aʻe.

ʻO ka Cassava kahi aʻa aʻa āpau āpau e hoʻopau ʻia i nā wahi he nui o ka honua. Pono e kuke ma mua o ka ʻai ʻana.

Loaʻa i loko o kekahi mau mea nui kī nui

ʻO kahi 3.5-auneke (100-gram) e lawelawe ana i ka aʻa cassava i hoʻolapalapa ʻia he 112 nā calories. 98% o kēia mau mea mai ka carbs a me ke koena mai kahi hapa liʻiliʻi o ka protein a me ka momona.

Hāʻawi pū kēia lawelawe i ka fiber, a me kekahi mau huaora a me nā minelala (2).

ʻIke ʻia nā meaola aʻe i 3.5 auneke (100 gram) o ka cassava i hoʻolapalapa ʻia (2):

• Kalepona: 112
• Kāpena: 27 gram
• Puluniu: 1 gram
• Thiamine: 20% o ka RDI
• Phosphorous: 5% o ka RDI
• Kalipuna: 2% o ka RDI
• Riboflavin: 2% o ka RDI

Aia i loko o ka mole cassava i hoʻolapalapa nā liʻiliʻi o ka hao, huaora C a me ka niacin (2).

Ma ke ʻano holoʻokoʻa, ʻike maka ʻole ka maka o ka cassava. ʻOiai hāʻawi ia i kekahi mau huaora a me nā minelala, he liʻiliʻi ka nui.

He nui nā mea kanu aʻa ʻē aʻe hiki iā ʻoe ke ʻai e hāʻawi pono ai i nā meaʻai - nā beets a me nā ʻuala, i inoa ʻelua.

ʻO Cassava kahi kumu nui o nā carbs a hāʻawi pū i kahi liʻiliʻi o nā fiber, nā huaora a me nā minelala.

Hoʻoemi ka hana ʻana i ka cavaava i kāna waiwai waiwai

ʻO ka hana ʻana i ka cassava ma o ka ʻili ʻana, ʻoki ʻana a me ka kuke ʻana me ia e hoʻoliʻiliʻi nui ai i ka waiwai waiwai (2).

ʻO kēia no ka mea ua luku ʻia ka hapa nui o nā huaora a me nā minelala e ka hana ʻana, a me ka hapa nui o ka fiber a me ka starch kūpaʻa (2).

No laila, ʻo nā mea i makemake nui ʻia, nā ʻano i hana ʻia o ka cassava - e like me tapioca a me garri - i kaupalena ʻia ka waiwai o ka meaʻai.

ʻO kahi laʻana, hāʻawi ka 1 auneke (28 gram) o nā momi tapioca i ka mea ʻaʻohe mea akā ʻo nā calories a me kahi liʻiliʻi o kekahi mau minelala (3).

ʻO ka ʻaʻa cassava e hoʻolapalapa ana kahi ala kuke i hōʻike ʻia e mālama i ka hapa nui o nā meaola, koe wale nō ka huaora C, ka mea maʻalahi i ka wela a maʻalahi hoʻi i ka leach i loko o ka wai (2).

ʻOiai ka cassava i loko o kekahi mau mea momona, ke kuʻina hana e hoʻoliʻiliʻi i kāna waiwai waiwai e ka luku ʻana i nā wikamina a me nā minelala.

He kiʻekiʻe ia i nā Calories

Loaʻa i ka cavaava he 112 mau calorie no ka 3.5-auneke (100-gram) e lawelawe ana, kahi kiʻekiʻe loa e hoʻohālikelike ʻia me nā aʻa aʻa ʻē aʻe (2).

ʻO kahi laʻana, hāʻawi ka lawelawe like ʻana o ka ʻuala i nā 76 calories, a ʻo ka nui o nā beets e hāʻawi wale ai iā 44 (4, 5).

ʻO kēia ka mea e kanu nui ai i ka cassava no nā ʻāina kūkulu, ʻoiai he kumu nui ia o nā calori (2).

Eia nō naʻe, ʻoi aku paha ka nui o ka hōʻemi ʻana o kāna calorie kiʻekiʻe ma mua o ka maikaʻi no ka lehulehu.

ʻO ka ʻai ʻana i nā meaʻai calorie kiʻekiʻe i nā manawa maʻamau e pili pū me ka loaʻa ʻana o ke kaumaha a me ka momona, no laila e hoʻopau i ka cassava i ka hoʻohaʻahaʻa a me nā ʻāpana kūpono (,). ʻO kahi nui lawelawe kūpono e pili ana i 1 / 3-1 / 2 kīʻaha (73-113 gram).

Loaʻa i ka cavaava he helu nui o nā calorie, no laila e hoʻopau iā ia i ka hoʻohaʻahaʻa a me nā nui o ka ʻāpana kūpono.

ʻOi i ka Starch Resistant

He kiʻekiʻe ʻo Cassava i ka starch kūpale, kahi ʻano o ka starch e kāpae i ka digestion a he mau waiwai e like me ka fiber soluble.

ʻO ka ʻai ʻana i nā meaʻai i kiʻekiʻe i ka starch kūpale e loaʻa paha nā pōmaikaʻi he nui no ke olakino holoʻokoʻa.

ʻO ka mea mua, hānai ke starch kūpaʻa i nā koʻohune maikaʻi i loko o kou ʻōpū, i hiki ke kōkua i ka hōʻemi ʻana i ka lī a hoʻonui i ke olakino digestive (,).

Ua aʻo pū ʻia ka starch resistant no kona hiki ke hāʻawi i ke olakino metabolic maikaʻi a hoʻemi i ka makaʻu o ka momona a me ka maʻi diabetes 2.

Loaʻa kēia i kona hiki ke hoʻomaikaʻi i ke kaohi kō kō, ma waho o kāna kuleana i ka hāpai ʻana i ka piha a me ka hōʻemi ʻana i ka makemake (,,,).

ʻO nā pōmaikaʻi o ka starch kūpale e hoʻohiki, akā he mea nui e hoʻomaopopo i ka nui o nā ʻano hana e hoʻoliʻiliʻi ai i ka starch resistence cassava (14, 15).

ʻO nā huahana i hana ʻia mai ka cassava, e like me ka palaoa, e hoʻoliʻiliʻi ma lalo o ka starch kūpaʻa ma mua o ke aʻa cassava i hoʻomoʻa ʻia a hoʻomaʻalili ʻia i kona ʻano holoʻokoʻa (14, 15).

ʻO ke kūpuna i kona ʻano holoʻokoʻa he kiʻekiʻe i ka starch kūpale, i ʻike ʻia no kāna kuleana i ka pale ʻana i kekahi mau ʻano metabolic a me ka hāpai ʻana i ke olakino ʻōpū.

Loaʻa nā Antinutrients

ʻO kekahi o nā hāʻule nui o cassava ka mea o nā antinutrients.

ʻO nā Antinutrients nā mea kanu mea kanu e hoʻopili i ka digestion a kāohi i ka lawe ʻana o nā wikamina a me nā minelala i loko o ke kino.

ʻAʻole kēia he hopohopo no ka hapa nui o ka poʻe olakino, akā he mea nui ko lākou hopena e hoʻomanaʻo.

ʻOi aku paha ka hopena o ka lehulehu i ka makaʻu o ka malnutr. ʻO ka mea e ʻoliʻoli, pili pū kēia i nā heluna e hilinaʻi ana i ka cassava ma ke ʻano he meaʻai nui.

Eia nā antinutrients nui nui i ʻike ʻia i ka cassava:

• Saponins: Loaʻa nā Antioxidant i mau drawbacks, e like me ka hoʻemi hoʻemi ʻana o kekahi mau wikamina a me nā minelala ().
• Phytate: Hoʻopilikia paha kēia antinutrient me ka omo o ka magnesium, calcium, iron a me zinc (2,).
• Kanal: ʻIke ʻia no ka hōʻemi ʻana i ka digestibility o ka protein a me ka interfering me ka omo ʻana o ka hao, zinc, keleawe a me thiamine (2).

Kūlana nui nā hopena o nā antinutrients ke hoʻopau pinepine ʻia lākou a ma ke ʻano he papaʻai pono ʻole.

ʻOiai ʻoe e ʻai wale i ka cassava i nā manawa, ʻaʻole pono nā antinutrients i kumu nui no ka hopohopo.

I ka ʻoiaʻiʻo, ma lalo o kekahi mau kūlana, hiki i nā antinutrients e like me nā tannins a me nā saponins ke loaʻa i nā hopena olakino maikaʻi (18,,).

Hoʻopilikia paha nā antinutrients i ka cava ma ke komo ʻana o kekahi mau huaora a me nā minelala a lilo i kumu no ka pilikia o ka digestive. He hopohopo nui kēia no nā heluna kanaka e hilinaʻi nei i ka cassava ma ke ʻano he meaʻai nui.

Loaʻa paha nā hopena weliweli i kekahi mau kūlana

Mea weliweli paha ke kōpō ke ʻai maka ʻia, i ka nui a i ʻole ke hoʻomākaukau kūpono ʻole ʻia.

ʻO kēia no ka mea aia nā cassava maka i loko o nā kemikal i kapa ʻia cyanogenic glycosides, hiki ke hoʻokuʻu i ka cyanide i ke kino ke pau ().

Ke ʻai pinepine ʻia, hoʻonui kēia i ka makaʻu o ka lāʻau make cyanide, ka mea e hoʻopilikia ai i ka hana thyroid a me ke aʻalolo. Pili ʻia ia me ka maʻi lōlō a me nā poho o ke kino, a hiki ke make (,).

ʻO ka poʻe i loaʻa ke kūlana olakino maikaʻi āpau a me ka lawe ʻana o ka protein haʻahaʻa e ʻike i kēia mau hopena, ʻoiai ke kōkua ka protein i ka hoʻopau ʻana i ke kino o ka cyanide ().

ʻO kēia ke kumu o ka hopohopo nui ʻana o ka cyanide mai cassava no ka poʻe e noho ana i nā ʻāina kūkulu. ʻEha ka hapa nui o ka poʻe i kēia mau ʻāina mai ka hemahema o ka protein a kaukaʻi ʻia i ka cassava ma ke ʻano he kumu waiwai nui loa o nā calorie ().

He aha hou aʻe, i kekahi mau wahi o ka honua, ua hōʻike ʻia ka cassava e omo i nā kemika weliweli mai ka lepo, e like me ka arsenic a me ka cadmium. Hiki i kēia ke hoʻonui i ka makaʻu o ka maʻi ʻaʻai i loko o ka poʻe i kaukaʻi i ka cassava ma ke ʻano he meaʻai nui ().

Hoʻohui pinepine ʻia ka cassava me ka lāʻau ʻawahia cyanide, keu hoʻi inā e ʻai ʻia a hoʻomākaukau kūpono ʻole ʻia.

Pehea e hana ai i ka ʻoka ʻo Cassava no ka hoʻohana ʻana

Palekana ʻo Cassava ke hoʻomākaukau pono ʻia a ʻai ʻia i kekahi manawa i nā manawa kaulike. ʻO kahi nui lawelawe kūpono e pili ana i 1 / 3-1 / 2 kīʻaha.

Eia kekahi mau ala e hiki ai iā ʻoe ke hoʻomaʻemaʻe i ka cassava no ka ʻai ʻana (,):

• Peel ia: Aia i ka peel o ke aʻa cassava ka hapa nui o nā mea hana cyanide.
• Kulu ia: Hoʻomaʻu i ka cassava ma ka hoʻoulu ʻana i loko o ka wai no 48-60 mau hola ma mua o ka kuke ʻana a ʻai ʻia e hoʻoliʻiliʻi i ka nui o nā kemikino ʻino i loaʻa i loko.
• Hoʻomoʻa ia: Ma muli o ka loaʻa o nā kemika hōʻino i ka cassava maka, pono ia e kuke pono iā ia - e ka paila, hoʻomoʻa ʻana a hoʻomoʻa ʻana paha, no ka laʻana.
• E hoʻopili iā ia me ka protein: He mea maikaʻi paha ka ʻai ʻana i kekahi protein a me ka cava, ʻoiai kōkua ka protein i ka hoʻopau ʻana i ke kino o ka cyanide ʻawahia ().
• Mālama i ka papaʻai kaulike: Hiki iā ʻoe ke pale i nā hopena maikaʻi ʻole mai ka cassava ma o ka hoʻopili ʻana i nā ʻano meaʻai i kāu papaʻai a me ka paulele ʻole iā ia ma ke ʻano he kumu kumuʻai kāu.

He mea nui e hoʻomaopopo i nā huahana i hana ʻia mai ke aʻa cassava, e like me ka palaoa cassava a me ka tapioca, he mea liʻiliʻi ka loaʻa ʻana o nā cyanide-inducing compound a palekana no ka ʻai kanaka.

Hiki iā ʻoe ke hana i ka cassava ʻoi aku ka palekana no ka ʻai ʻana me nā hoʻolālā, me ka hoʻohana ʻana i kekahi ʻano hoʻomākaukau a me ka ʻai ʻana ia i nā ʻāpana kūpono.

Pehea e hoʻohana ai iā Cassava

Nui nā ala e hiki ai iā ʻoe ke hoʻopili i ka cassava i kāu papaʻai.

Hiki iā ʻoe ke hoʻomākaukau i kekahi mau meaʻai māmā a me nā pā me ke aʻa nona iho. Hoʻokiʻoki pinepine ʻia ia a laila hoʻomoʻa a hoʻomoʻa ʻia paha, e like me ke ʻano o kāu hoʻomākaukau ʻana i kahi ʻuala.

Hoʻohui ʻia, hiki i ke aʻa cassava ke palu a hui pū ʻia paha me nā wana, nā omelet a me nā sopa. Hoʻomohele ʻia nō hoʻi i kekahi manawa i ka palaoa a hoʻohana ʻia i ka palaoa a me nā pahū.

Hiki iā ʻoe ke leʻaleʻa iā ia ma ke ʻano o ka tapioka, ʻo ia ka starch i unuhi ʻia mai ke aʻa cassava ma o ke kaʻina o ka holoi ʻana a me ka pā ʻana.

Hoʻohana mau ʻia ʻo Tapioca ma ke ʻano he mānoanoa no nā puddings, nā pai a me nā kopa.

Hoʻohana pinepine ʻia ʻo Cassava i ke ala like e hoʻohana ai ʻoe i kaʻuala a hana i kahi hoʻohui maikaʻi loa e pili ana i nā pā. Hiki iā ia ke lepo i ka palaoa a leʻaleʻa paha i ke ʻano o ka tapioka.

Ka Laina Lalo

Aia i loko o Cassava kekahi mau waiwai olakino, akā ʻoi aku ka hopena o nā hopena maikaʻi ʻole ma mua o nā pōmaikaʻi.

ʻAʻole kiʻekiʻe wale ia i nā calories a me nā antinutrients - hiki iā ia ke hōʻona i ka lāʻau cyanide ke hoʻomākaukau pono ʻole ʻia a hoʻopau ʻia paha i nā nui.

ʻOiai he mea nui kēia e hopohopo ai no ka poʻe e hilinaʻi nei i ka cassava ma ke ʻano he meaʻai nui, he mea nui ia e hoʻomanaʻo.

Hoʻohui ʻia, ua hana ʻia nā huahana cassava-based e like me tapioca a me garri e hiki ai ke hemo i nā lāʻau make a ʻaʻole weliweli e ʻai.

Ma ke ʻano holoʻokoʻa, ʻaʻole ka cassava kahi meaʻai e pono ai i ʻāpana maʻamau o kāu papaʻai. Inā ʻai ʻoe ia, hoʻomākaukau pono ia a ʻai ia i nā ʻāpana kūpono.