ʻO kaʻuala vs Yams: He aha ka ʻokoʻa?

Anter

• He aha nā ʻUala?
• ʻUala ʻEleʻele, ʻalalā ʻalani
• ʻUla Gula, ʻUla Pale-Fleshed
• He aha ʻo Yams?
• No ke aha e huikau ai ka poʻe iā lākou?
• Hoʻomākaukau ʻia lākou a ʻai ʻokoʻa ʻia
• ʻO kā lākou Nutrient ʻike ʻokoʻa
• ʻOkoʻa ko lākou mau pono kōkua kūpono
• Nā hopena maikaʻi ʻole
• Ka Laina Lalo

Hoʻohana pinepine ʻia nā huaʻōlelo “ʻuala” a me “yam”, a huikau ka huikau.

ʻOiai nā mea kanu tuber lalo, ʻokoʻa loa lākou.

Pili lākou i nā ʻohana mea kanu like ʻole a pili pili wale nō.

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

He aha nā ʻUala?

ʻO kaʻuala, i ʻike ʻia e ka inoa ʻepekema Ipomoea batatas, nā mea kanu aʻa starchy.

Manaʻo ʻia lākou ma ʻAmelika Waena a me ʻAmelika Hema, akā ʻo North Carolina ka mea hana nui loa i kēia manawa ().

ʻO ka mea kupaianaha, ʻo nā ʻuala kaʻu e pili wale ai i kaʻuala.

E like me ka uala mau, ʻai ʻia nā aʻa tuberous o ka mea kanu ʻuala ma ke ʻano he mea kanu. ʻAi ʻia kā lākou lau a me nā wana i kekahi manawa i greens.

Eia nō naʻe, ʻo kahi ʻuala kahi kūmole kūpanaha loa.

Lōʻihi lākou a hoʻopaʻa ʻia me ka ʻili laumania i hiki ke ʻokoʻa i ke kala, mai ka melemele, ʻalani, ʻulaʻula, brown a poni a i ka beige. Aia i ka ʻano, hiki i ka ʻiʻo ke kau mai keʻokeʻo a i ke ʻalani a i ka poni.

ʻElua ʻano nui o kaʻuala:

ʻUala ʻEleʻele, ʻalalā ʻalani

Ke hoʻohālikelike ʻia me nā ʻuala ʻili gula, ʻoi aku ka palupalu a me ka momona o kēia me ka ʻeleʻele, ʻeleʻele keleawe-ʻeleʻele a me ka ʻalani ʻalani ʻalani. Kūleʻa lākou a momona a momona a ʻike pinepine ʻia i ka US.

ʻUla Gula, ʻUla Pale-Fleshed

ʻOi aku ka paʻa o kēia mana me kahi ʻili gula a me ka ʻiʻo melemele māmā. Mālama ʻia kahi ʻano maloʻo a ʻoi aku ka momona ma mua o nā ʻuala ʻili ʻeleʻele.

Nānā ʻole i ke ʻano, ʻoi aku ka momona a me ka moister o kaʻuala ma mua o kaʻuala.

He mea ulu ikaika loa lākou. ʻO ko lākou ola lōʻihi lōʻihi e ʻae iā lākou e kūʻai aku i kēlā me kēia makahiki. Inā mālama pololei ʻia i kahi anuanu a maloʻo, hiki iā lākou ke mālama a hiki i 2-3 mau mahina.

Hiki iā ʻoe ke kūʻai iā lākou i kahi ʻano o nā ʻano like ʻole, pinepine a piha a i kekahi manawa ʻili ʻia i mua, kuke a kūʻai ʻia i nā kini a i ʻole ka hau.

Hōʻuluʻulu Manaʻo: ʻO ka uala kahi aʻa aʻa aʻa kumupaʻa e hoʻomaka ana ma Central a ʻAmelika Hema. Aia he ʻelua ʻano nui. He lōʻihi ko lākou ola a ʻoi aku ka momona a me ka moister ma mua o kaʻuala.

He aha ʻo Yams?

ʻO Yam kekahi mea kanu kōpuʻu.

ʻO ko lākou inoa ʻepekema ʻo Dioscorea, a ma ʻApelika a me ʻAsia lākou e hoʻomaka ai. ʻIke pinepine ʻia lākou i kēia manawa ma ka Caribbean a me Latin America pū kekahi. Ma mua o 600 mau ʻano yams i ʻike ʻia, a 95% o kēia mau mea e ulu nei ma ʻApelika.

Hoʻohālikelike ʻia i nā ʻuala, hiki i nā uala ke ulu nui loa. Hiki ke hoʻololi i ka nui mai kahi uala liʻiliʻi a hiki i 5 kapuaʻi (1.5 mau mika). ʻAʻole e haʻi ʻia, hiki iā lākou ke kaupaona a hiki i ka pīhoihoi 132 mau paona (60 kgs) ().

He ʻano ʻokoʻa kā Yams e kōkua ai e hoʻokaʻawale iā lākou mai nā ʻuala, ka nui o ko lākou nui a me ko lākou ʻili.

Kūleʻa lākou i ke ʻano me ka ʻili, ʻeleʻele, ʻili e like me ka ʻili e paʻakikī e ʻili, akā palupalu ia ma hope o ka hoʻomehana. ʻOkoʻa ke ʻano o ka ʻiʻo mai ke keʻokeʻo a i ʻole ka melemele i ka poni a i ʻole ka poni i nā yam oʻo.

He ʻono ʻokoʻa kā ʻo Yam. Hoʻohālikelike ʻia i nā uala, ʻoi aku ka liʻiliʻi o nā uala a ʻoi aku ka nui o ke starchy a maloʻo.

Mālama pū lākou i kahi ola papa maikaʻi. Eia nō naʻe, ʻoi aku ka maikaʻi o kekahi mau ʻano ma mua o nā mea ʻē aʻe.

I ka US, hiki i nā uʻi maoli ke paʻakikī e loaʻa. Lawe ʻia mai a loaʻa liʻiliʻi ʻia i nā hale kūʻai mea kūʻai kūloko. ʻO kou manawa kūpono loa e loaʻa iā lākou aia i loko o nā hale kūʻai meaʻai āpau a i ʻole nā ​​lāhui.

Hōʻuluʻulu Manaʻo: ʻO nā ʻōpala maoli kahi paila ʻai i hoʻomaka ʻia ma ʻApelika a me ʻAsia. Aia ma luna o 600 mau ʻano, i laha ākea i ka nui. ʻOi aku ka starchier a ʻoi aku ka maloʻo ma mua o kaʻuala a ʻaʻole loaʻa iki i nā hale kūʻai kūloko.

No ke aha e huikau ai ka poʻe iā lākou?

Hoʻopuni loa ka piʻoloke i nā huaʻōʻuala a me nā uhi.

Hoʻohana hoʻololi ʻia nā inoa ʻelua a kapa inoa hewa ʻia i nā supermarkets.

Eia nō naʻe, he lau nahele lākou āpau.

Hiki i kekahi mau kumu ke wehewehe i ka hopena o kēia hui ʻana.

ʻO nā kauā ʻApelika i hele mai i ka US ua kapa ʻia ka ʻuala kūloko “nyami,” i unuhi ʻia i ka “yam” i ka ʻōlelo Pelekania. ʻO kēia no ka mea hoʻomanaʻo ia iā lākou i nā uala maoli, kahi meaʻai i ʻike ai lākou maʻAfelika.

Hoʻohui ʻia, ua hoʻolauna wale ʻia ka ʻeleʻele ʻeleʻele, ʻalani ʻeleʻele i ka US i mau makahiki i hala aku nei. I mea e hoʻokaʻawale ai ia mai nā ʻuala i ʻili paler, ua kapa ʻia nā mea hana i kapa ʻia he “yams.”

ʻO ka huaʻōlelo "yam" i kēia manawa he manawa kūʻai aku no nā mea hana e hoʻokaʻawale i waena o nā ʻano ʻuala ʻelua.

ʻO ka hapa nui o nā mea kanu i kapa ʻia ma ke ʻano he "yam" i nā mākeke nui o US he ʻano ʻuala wale nō.

Hōʻuluʻulu Manaʻo: Ua ala mai ka huikau ma waena o kaʻuala a me nā uhi i ka wā i hoʻomaka ai nā mea hana o ʻAmelika e hoʻohana i ka huaʻōlelo ʻApelika "nyami," i unuhi ʻia i ka "yam," e hoʻokaʻawale i waena o nā ʻano ʻuala ʻokoʻa.

Hoʻomākaukau ʻia lākou a ʻai ʻokoʻa ʻia

ʻO nā ʻuala a me nā uala he nui loa. Hiki iā lākou ke hoʻomākaukau ʻia e ka paila ʻana, ka mahu ʻana, ka hoʻomoʻa ʻana a i ʻole ka palai ʻana.

ʻIke nui ʻia kaʻuala ma nā mākeke nui o ʻAmelika, no laila e like me kāu e manaʻo ai, hoʻohana ʻia ia i kahi ākea ākea o nā kīʻaha komohana komohana, ʻono a ʻono hoʻi.

Hoʻomoʻa pinepine ʻia ia, hoʻomoʻa ʻia a hoʻomoʻa ʻia paha. Hoʻohana mau ʻia ia e hana i nā ʻuala ʻuala, kahi koho ʻē aʻe i kālua ʻia a i ʻole i kāwali ʻia kaʻuala. Hiki ke hoʻomaʻemaʻe ʻia a hoʻohana ʻia i nā sopa a me nā mea ʻono.

Ma ke ʻano he kumupaʻa ma ka papa ʻaina Lā Hoʻomaikaʻi, lawelawe pinepine ʻia ia ma ke ʻano he ʻuala me ka marshmallow a i ʻole ke kō a i hana ʻia paha i pai ʻuala.

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole loaʻa pinepine nā uala maoli i nā supermarkets komohana. Eia nō naʻe, he meaʻai nui lākou i nā ʻāina ʻē, ʻo ia hoʻi nā mea ma ʻApelika.

ʻO ko lākou ola lōʻihi e ʻae iā lākou e lilo i meaʻai mau i nā manawa o ka hōʻiliʻili maikaʻi ʻole ().

I ʻApelika, hoʻomoʻa pinepine ʻia lākou, ʻai ʻia a palai ʻia paha. ʻIke ʻia nā uhi lila poni ma Iapana, Indonesia, Vietnam a me ʻAilipina a hoʻohana pinepine ʻia i nā meaʻai meaʻai.

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

Loaʻa ka palaoa Yam i ke Komohana mai nā grocers i loea i nā huahana ʻApelika. Hiki ke hoʻohana ʻia e hana i kahi palaoa i lawelawe ʻia ma ke ʻano he ʻaoʻao me nā puʻu a i ʻole nā ​​casseroles. Hiki nō ke hoʻohana like me ka ʻuala mua koke.

Hiki ke loaʻa ka yam pauka i loko o kekahi meaʻai olakino a me nā hale kūʻai kōkua ma lalo o nā inoa like ʻole. Pākuʻi ʻia kēia me ka uwea Mekiko ahiu, ke aʻa colic a i ʻole ka yam Kina.

Hōʻuluʻulu Manaʻo: Hoʻolapalapa ʻia nā ʻuala a me nā uhi, hoʻomoʻa ʻia a palai ʻia hoʻi. Hoʻohana ʻia nāʻuala e hana i nā pā, nā pai, nā kopa a me nā casseroles. ʻIke ʻia ʻo Yam ma ke komohana ma ke ʻano he pauka a i ʻole kōkua olakino.

ʻO kā lākou Nutrient ʻike ʻokoʻa

Aia kahi ʻuala maka i ka wai (77%), nā kālika (20.1%), protein (1.6%), puluniu (3%) a ʻaneʻane ʻaʻohe momona (4).

I ka hoʻohālikelike, loaʻa kahi yam maka i ka wai (70%), nā waihā (24%), protein (1.5%), puluniu (4%) a ʻaneʻane ʻaʻohe momona (5).

ʻO kahi 3.5-auneke (100-gram) e lawelawe ana i kaʻuala i hoʻomoʻa ʻia me ka ʻili i loaʻa (4):

• Kalepona: 90
• Kālika 20.7 gram
• Puluniuʻai: 3.3 gram
• Momona: 0,2 gram
• Kumuʻiʻo: 2 gram
• Wikamina A: 384% DV
• ʻO Vitamin C: 33% DV
• Wikamina B1 (Thiamine): 7% DV
• Wikamina B2 (Riboflavin): 6% DV
• ʻO Vitamin B3 (Niacin): 7% DV
• ʻO ka Vitamin B5 (Pantothenic acid): 9% DV
• ʻO Vitamin B6 (Pyridoxine): 14% DV
• Hao: 4% DV
• Makanekiuma: 7% DV
• Phosphorous: 5% DV
• Pālima: 14% DV
• Keleawe: 8% DV
• Manganese: 25% DV

ʻO kahi 3.5-auneke (100-gram) e lawelawe ana i ka yam i hoʻomoʻa ʻia a i hoʻomoʻa ʻia he (5):

• Kalepona: 116
• Kālika 27.5 gram
• Puluniuʻai: 3.9 gram
• Momona: 0,1 gram
• Pūmua: 1.5 gram
• Wikamina A: 2% DV
• ʻO Wikamina C: 20% DV
• Wikamina B1 (Thiamine): 6% DV
• ʻO Vitamin B2 (Riboflavin): 2% DV
• ʻO Vitamin B3 (Niacin): 3% DV
• ʻO ka Vitamin B5 (Pantothenic acid): 3% DV
• ʻO Vitamin B6 (Pyridoxine): 11% DV
• Hao: 3% D.V
• Makanekiuma: 5% DV
• Pākuʻi: 5% DV
• Pālima: 19% DV
• Keleawe: 8% DV
• Manganese: 19% DV

Mālama kaʻu ʻuala i ka liʻiliʻi o nā calorie ma kēlā me kēia lawelawe ma mua o ka uhi. Aia kekahi i loko o ka huaora C a ʻoi aku i ka pākolu o ka nui o ka beta-carotene, i hoʻohuli ʻia i wikamina A i loko o ke kino.

I ka ʻoiaʻiʻo, hoʻokahi 3.5-auneke (100-gram) lawelawe o ka ʻuala e hāʻawi iā ʻoe me ka ʻaneʻane o kāu lā i koi ʻia no ka vitamini A, he mea nui ia no ka ʻike maʻamau a me ka ʻōnaehana pale (4).

Ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka waiwai o nā yam maka i ka potassium a me ka manganese. He mea nui kēia mau meaola no ke olakino iwi maikaʻi, ka hana kūpono o ka puʻuwai, ka ulu ʻana a me ka metabolism (,).

Loaʻa nā koʻi ʻuala a me nā uala i nā kālā kūpono o nā micronutrients ʻē aʻe, e like me nā huaʻai B, i mea nui no nā hana o ke kino, e like me ka hana ʻana i ka ikehu a me ka hana ʻana iā DNA.

He mea nui nō hoʻi e noʻonoʻo i ka papa kuhikuhi glycemic (GI) o kēlā me kēia. Hāʻawi ka GI o kahi meaʻai i kahi manaʻo pehea ka lohi a wikiwiki paha e hopena i kāu pae kō kō.

Ana ʻia ʻo GI ma kahi pālākiō o 0-100. Loaʻa kahi GI haʻahaʻa i kahi meaʻai inā kumu ia e piʻi mālie i nā kō kō, akā ʻo kahi meaʻai GI kiʻekiʻe e ala koke i nā kō koko.

Hiki i nā hana kuke a me ka hoʻomākaukau ke kumu i ka GI o kahi meaʻai e loli. ʻO kahi laʻana, loaʻa kahi uala GI waena-i-kiʻekiʻe, ʻokoʻa mai 44-96, akā he uʻi haʻahaʻa a kiʻekiʻe ke kiʻekiʻe o nā uala, mai 35-77 (8).

Hoʻomoʻa ʻia, ma kahi o ka hoʻomoʻa ʻana, palai ʻana a i ʻole hoʻomoʻa ʻia, hoʻopili ʻia i kahi GI haʻahaʻa ().

Hōʻuluʻulu Manaʻo: ʻOi aku ka haʻahaʻa o nā ʻuala ma nā hāpuna a ʻoi aku i ka beta-carotene a me ka wikamina C ma mua o nā uhi. He ʻoi aku ka nui o ka potassium a me ka manganese a Yams. Loaʻa i loko o lāua nā huina maikaʻi o nā huaora B.

ʻOkoʻa ko lākou mau pono kōkua kūpono

ʻO kahi ʻuala kahi kumu maikaʻi loa o ka beta-carotene i loaʻa nui, kahi hiki ke hoʻonui i kāu pae vitamin A. He mea nui paha kēia i nā ʻāina kūkulu kahi e ʻike pinepine ʻia ai ka hemahema o ka huaora A ().

Nui ka waiwai o kaʻuala i nā antioxidants, ʻo ia hoʻi nā carotenoids, i manaʻo ʻia e kōkua ai e pale aku i nā maʻi puʻuwai a hoʻēmi i ka makaʻu o ka maʻi ʻaʻai (,).

ʻO kekahi ʻano ʻuala, ʻo ia hoʻi nā ʻano poni, i manaʻo ʻia ʻo ia ka kiʻekiʻe loa ma nā antioxidants - ʻoi aku ke kiʻekiʻe ma mua o nā hua a me nā mea kanu ʻē aʻe (13).

Eia kekahi, hōʻike kekahi mau noiʻi e hiki i kekahi ʻano ʻuala ke kōkua i ka hoʻomaikaʻi ʻana i ke kō a me ka hōʻemi ʻana i ka LDL kolesterol "maikaʻi" i ka poʻe me ka maʻi maʻisā ʻelua (,,).

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

Aia kekahi mau palena palena palena ʻole e hōʻike i ka yam extract he kōkua maikaʻi paha no kekahi o nā ʻōuli maikaʻi ʻole o ka menopause.

Hoʻokahi o nā noi ʻana ma 22 mau wahine postmenopausal i loaʻa i kahi kiʻekiʻe o nā yam ma kahi o 30 mau lā i hoʻomaikaʻi ʻia i nā pae hormone, hoʻemi i ka LDL kolamu a hoʻonui i nā pae antioxidant ().

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

Hōʻuluʻulu Manaʻo: Hiki ke pale aku i ka ʻike antioxidant kiʻekiʻe o kaʻuala i nā maʻi, a hoʻomaikaʻi i ke kānāwai kō kō a hoʻoliʻiliʻi i ka "maikaʻi" LDL kolesterol. Hiki i nā yam ke kōkua i ke kōkua ʻana i nā ʻōuli o ka menopause.

Nā hopena maikaʻi ʻole

ʻOiai ʻo nā ʻuala a me nā uala i manaʻo ʻia he mau mea olakino a palekana no ka hapanui o ka poʻe, he naʻauao paha ka hahai ʻana i kekahi mau hana akahele

ʻO kahi laʻana, he kiʻekiʻe kiʻekiʻe nā oxalates o kaʻuala. ʻO kēia nā mea kūlohelohe ʻole ʻino ʻole. Eia nō naʻe, ke hōʻiliʻili lākou i loko o ke kino, hiki iā lākou ke hana i nā pilikia no ka poʻe makaʻu i nā pōhaku hakuʻala ().

Pono e mālama pono ʻia i ka hoʻomākaukau ʻana i ka uhi.

ʻOiai ʻo ka ʻuala ke hiki ke ʻai palekana ʻia, ʻo kekahi ʻano o nā uhi e palekana wale nō e ʻai ke kuke ʻia.

ʻO nā proteins mea kanu kūlohelohe i loaʻa i nā yam hiki ke lilo i mea ʻawahia a kumu i ka maʻi inā ʻai maka ʻia. ʻO ka ʻili a me ke kuke ʻana i ka uhi e hoʻopau pono i nā mea ʻino ().

Hōʻuluʻulu Manaʻo: Aia nā ʻuala i nā oxalates e hiki ai ke hoʻonui i ka pōpilikia o nā pōhaku hakuʻala. Pono e kuke maikaʻi ʻo Yams e hoʻoneʻe i nā mea ʻona kūlohelohe.

Ka Laina Lalo

ʻO nāʻuala a me nā uala he mau mea kanu like ʻole.

Eia nō naʻe, hoʻohui lāua i ka momona, ʻono a maʻalahi hoʻi i ka papaʻai.

ʻOi aku ka maʻalahi o ka loaʻa ʻana o kaʻuala a ʻoi aku ka maikaʻi o ka meaʻai ma mua o nā ʻōpala - ʻoiai wale nō. Inā makemake ʻoe i kahi ʻano momona, fluffier a me moister, koho i kaʻuala.

He starchier ʻo Yams, ʻano maloʻo akā ʻoi aku ka paʻakikī e loaʻa.

ʻAʻole hiki iā ʻoe ke hele hewa pū kekahi.