7 keu pono o ka Lila Yam (Ube), a me ka pehea e ʻokoʻa ai mai ke kalo

Anter

• 1. Nānā kiʻekiʻe loa
• 2. Loaʻa i nā antioxidants
• 3. Hiki ke kōkua i ka mālama ʻana i ke kō kō
• 4. Hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko
• 5. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka hānō
• 6. Paipai i ke olakino ʻōpū
• 7. Mea maʻalahi loa
• ʻAmiwi poʻokela vs. aʻa kalo
• Ke laina lalo

Dioscorea alata he ʻano uea i kapa pinepine ʻia e like me ka yam poni, ube, yameta viole, a i ʻole ka wai uwea.

No ka Hikina Hema ʻo Asia kēia aʻa aʻa tuberous a huikau pinepine me ke aʻa kalo. He mea ʻōiwi ʻōiwi o ka ʻĀina Pilipino, ua mahi ʻia a ʻoluʻolu i ka honua holoʻokoʻa.

He ʻili ʻiliahi a ʻeleʻele nā ​​ʻoka ʻōmaʻomaʻo a me kaʻiʻo poni, a palupalu ko lākou ʻano e like me ka ʻuala ke kuke.

Loaʻa iā lākou kahi ʻono momona, nutty a hoʻohana ʻia i nā ʻano kīʻaha like ʻole mai ka ʻono a ka ʻono.

ʻO ka mea hou aku, ua piha lākou i nā huaora, nā minelala, a me nā antioxidant, nā mea āpau e pōmaikaʻi ai i kou olakino.

Eia he 7 mau pōmaikaʻi olakino olakino o ka yam poni.

1. Nānā kiʻekiʻe loa

ʻO ka yam poni (ube) kahi aʻa aʻa starchy kahi kumu waiwai nui o nā kaloboma, potassium, a me ka wikamina C.

Hoʻokahi kīʻaha (100 gram) o ka ube kuke i hāʻawi ʻia i kēia mau mea ():

• Kalepona: 140
• Kāpena: 27 gram
• Kumuʻiʻo: 1 gram
• Momona: 0,1 gram
• Puluniu: 4 gram
• Sodium: 0.83% o ka Daily Value (DV)
• Pālima: 13.5% o ka DV
• Kalipuna: 2% o ka DV
• Hao: 4% o ka DV
• ʻO Vitamin C: 40% o ka DV
• Wikamina A: 4% o ka DV

Hoʻohui ʻia, waiwai lākou i nā mea kanu a me nā antioxidant ikaika, me nā anthocyanins, kahi e hāʻawi ai iā lākou i kā lākou hue ola.

Ua hōʻike ʻia nā noiʻi e hiki i nā anthocyanins ke kōkua i ka hōʻemi ʻana i ke koko a me ka mumū a pale aku i ka maʻi ʻaʻai a me ka maʻi ʻaʻai 2 (, 3,)

ʻO ka mea hou aku, waiwai nā hua ʻulaʻula i ka wikamina C, e kōkua ai i ke olakino o kou mau hunaola, hoʻonui i ka lawe hao, a pale i kāu DNA mai ka hōʻino (5).

Hōʻuluʻulu Manaʻo ʻO nā uamo poni nā aʻa aʻa starchy i waiwai i ka carbs, potassium, vitamin C, a me nā phytonutrients, he mea nui ia a pau no ka mālama ʻana i ke olakino maikaʻi.

2. Loaʻa i nā antioxidants

Nui nā yams poni i nā antioxidant, me nā anthocyanins a me nā huaora C.

Kōkua nā Antioxidant i ka pale ʻana i kāu mau hunaola mai nā pōʻino i hoʻokumu ʻia e nā moleola weliweli i kapa ʻia nā radical free ().

Hoʻopili ʻia ka poino radical manuahi i nā ʻano maʻi mau, e like me ka maʻi ʻaʻai, maʻi puʻuwai, maʻi diabetes, a me nā maʻi neurodegenerative ().

He kumu waiwai nui nā huaole lila no ka wikamina C, e hana nei ma ke ʻano he antioxidant ikaika i kou kino.

I ka ʻoiaʻiʻo, ua hōʻike ʻia nā noiʻi ʻana i ka ʻai ʻana i ka wikamina C hiki ke hoʻonui i kāu pae antioxidant a hiki i 35%, e pale ana i ka hōʻino ʻana o ka cell oxidative (,,).

ʻO nā anthocyanins i nā uala poni kekahi ʻano o ka polyphenol antioxidant.

ʻO ka ʻai mau ʻana i nā huaʻai polyphenol-waiwai a me nā mea kanu i hoʻopili ʻia i nā wahi haʻahaʻa o nā ʻano maʻi ʻaʻai (,,).

Hōʻike ka ʻimi noiʻi hoʻohiki i ʻelua mau anthocyanins i nā uhi ʻulaʻula - cyanidin a me peonidin - hiki ke hōʻemi i ka ulu ʻana o kekahi mau ʻano maʻi ʻaʻai, e like me:

• Maʻi ʻaʻai Kolona. Ua hōʻike ʻia kahi noiʻi i kahi 45% hōʻemi o nā tumors i loko o nā holoholona i mālama ʻia me ka cyanidin dietary, ʻoiai ua ʻike ʻia kahi papa hana hoʻāʻo e hoʻōlohi i ka ulu ʻana o nā hunaola maʻi kanaka (15).
• Kanesa maʻi ʻōpū. Ua nānā ʻia kahi noiʻi-paipu e peonidin e lohi i ka ulu ʻana o nā hunaola maʻi ʻaʻai māmā ().
• Maʻi ʻaʻai Prostate. Ua hōʻike ʻia kahi noiʻi Tube-tube hou ua hoʻoliʻiliʻi ka cyanidin i ka helu o nā hunaola maʻi ʻalo prostate kanaka ().

Ua ʻōlelo ʻia, ua hoʻohana kēia mau noiʻi i ka nui o cyanidin a me ka peonidin. No laila, ʻaʻole paha ʻoe e ʻohi i nā pōmaikaʻi like mai ka ʻai ʻana i nā uhi ʻulaʻula holoʻokoʻa.

Hōʻuluʻulu Manaʻo He kumu waiwai nui nā huaole poni no nā anthocyanins a me ka wikamina C, he mau antioxidant ikaika ʻelua. Hōʻike ʻia lākou e pale aku i ka hōʻino ʻana o ka cell a me ka maʻi ʻaʻai.

3. Hiki ke kōkua i ka mālama ʻana i ke kō kō

Ua hōʻike ʻia nā flavonoid i nā uhi ʻulaʻula e kōkua i ka hoʻohaʻahaʻa ʻana i ke kō kō i kēlā mau mea me ka maʻi diabetes type 2.

ʻO ka momona a me ka mumū i hoʻokumu ʻia e ke koʻikoʻi oxidative e hoʻonui i kou makaʻi o ke kūpaʻa ʻana o ka insulin, kaohi kō kō kōnā maikaʻi ʻole, a me ka maʻi diabetes 2 ().

ʻO ke kūpaʻa insulina ke pane ʻole kāu mau pūnaewele i ka hormone insulina, ʻo ia ke kuleana no ka mālama ʻana i kāu kaohi kō kō.

Hoʻokahi o kahi hoʻokolohua hoʻowahāwahā i ʻike ʻia i ka waiwai flavonoid-waiwai poni yam e hoʻoliʻiliʻi i ke koʻikoʻi oxidative a me ke kūpaʻa ʻana o ka insulin e ka pale ʻana i nā hunaola hana insulin i loko o nā pancreas (19).

Hoʻohui ʻia, ua hoʻopaʻa ʻia kahi noiʻi ma 20 mau ʻiole i ka lawelawe ʻana iā lākou i nā mea kiʻekiʻe o ka ʻili yam i hoʻoliʻiliʻi i ka makemake, hoʻoikaika i ka pohō kaumaha, a me ka hoʻomaikaʻi ʻana i ke kō kō (20).

ʻO ka mea hope loa, ua hōʻike ʻia kahi noiʻi ʻē aʻe i hōʻemi ʻia ka nui o ka lawe ʻana o ke kō i ke kō i nā ʻiole me nā kiʻekiʻe kiʻekiʻe, a laila e hoʻomaikaʻi ʻia ke kō kō (21).

Loaʻa paha kēia ma kahi ʻāpana o ka index yly 'low glycemic index (GI). ʻO ke GI, mai ka 0-100, kahi ana o ka wikiwiki o ke kō ʻana o nā kō i kou kahe koko.

Loaʻa nā yam poni i kahi GI o 24, ʻo ia hoʻi e wāwahi ʻia nā carbs i nā kō, a hopena i ka hoʻokuʻu paʻa ʻana o ka ikehu ma kahi o ke kō kō kō (22).

Hōʻuluʻulu Manaʻo Hiki i nā flavonoids i nā yams poni ke kōkua i ka paipai i ke kā kō kō i nā kānaka me ka maʻi diabetes type 2. Eia kekahi, loaʻa i nā yams poni kahi papa kuhikuhi glycemic haʻahaʻa, hiki ke pale i nā kui kō kō.

4. Hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko

ʻO ke kahe koko kiʻekiʻe kahi mea nui e pilikia ai ka puʻuwai a me nā hahau (23,).

Loaʻa paha nā yam poni i nā hopena hoʻohaʻahaʻa koko-hoʻohaʻahaʻa. Manaʻo nā kānaka noiʻi he mea paha kēia no kā lākou ʻike antioxidant mahalo nui (25).

Ua ʻike ʻia kahi noiʻi-paipu i loaʻa i nā yams poni nā antioxidant i hiki ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko e like me ke ʻano o nā lāʻau hoʻohaʻahaʻa koko-hoʻohaʻahaʻa ʻia i kapa ʻia ʻo nā angiotensin-hoʻololi i nā ʻenekope (ACE mea kāohi) (26).

Ua hōʻike ʻia kahi noiʻi-paipu hoʻowalewale e hiki i nā antioxidant i nā yams poni ke pale i ka hoʻololi ʻana o angiotensin 1 i angiotensin 2, kahi hui e pili ana i ke kaomi koko kiʻekiʻe (26).

ʻOiai ke hoʻohiki nei kēia mau hopena, ua loaʻa lākou i kahi keʻena hana. Pono hou ka noiʻi kanaka ma mua o ka hoʻopau ʻana inā hiki i ka ʻai ʻana i nā uhi ʻulaʻula ke hoʻohaʻahaʻa i kou kaomi koko.

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia kahi noiʻi Lab e pili ana i nā hopena koko-hoʻohaʻahaʻa hoʻohaʻahaʻa o nā ʻāpana yam lila-ʻulaʻula waiwai. Eia nō naʻe, pono hou ʻia ka ʻike kanaka.

5. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka hānō

ʻO Asthma kahi maʻi hōʻeha mau o nā alaloa.

Hōʻike ka noiʻi e pili ana kahi papaʻai nui o nā antioxidant e like me nā huaora A a me C me ka hoʻemi ʻia o ka hānō (,).

Hoʻokahi loiloi o 40 noiʻi i loaʻa i ka hanana ʻana o ka hānō i nā mākua e pili pū me ka lawe ʻana o ka lāʻau A haʻahaʻa. ʻO ka ʻoiaʻiʻo, ʻo ka poʻe me ka hānō e hui wale nei ma kahi o 50% o ka lāʻau i koi ʻia i kēlā lā i kēia lā, ma ka awelika (29).

Hoʻohui ʻia, hoʻonui ʻia ka hanana o ka hānō e 12% i ka poʻe i loaʻa ka lāʻau vitamin C haʻahaʻa.

He kumu maikaʻi nā huaola lila no nā antioxidant a me nā huaora A a me C, ke kōkua nei iā ʻoe e hōʻea i kāu pae lawe i kēlā me kēia lā no kēia mau huaora.

Hōʻuluʻulu Manaʻo Hiki i nā Antioxidant e like me nā huaora A a me C i nā uala poni ke kōkua i ka hōʻemi ʻana i ka makaʻi a me nā ʻōuli o ka hānō.

6. Paipai i ke olakino ʻōpū

Hiki i nā yams lila ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino ʻōpū.

Piha lākou i nā carbs paʻakikī a me kahi kumu maikaʻi o ka starch kūpale, kahi ʻano o ke kalepona e kū ʻole i ka digestion.

Ua hōʻike ʻia kahi hoʻokolohua hoʻowahāwahā test test i hoʻonui ʻia ka nui o nā starch kūpale mai nā yams poni ʻO Bifidobacteria, kahi ʻano o nā koʻohune o ke koʻokoʻo maikaʻi, i kahi ʻōpū nui o ka ʻōpū ().

He kuleana nui kēia mau koʻohune i kou olakino ʻōpū, kōkua ʻana i ka haki ʻana o nā carbs a me nā fiber ().

Hiki iā lākou ke kōkua i ka hōʻemi ʻana i kou makaʻi ʻana i kekahi mau ʻano, e like me ka maʻi ʻaʻai kala, ka maʻi ʻōpū (IBD), a me ka maʻi huhū huhū (IBS). Hoʻopuka pū lākou i nā waikawa momona olakino a me nā huaora B (,,,).

Eia kekahi, ua loaʻa i hoʻokahi noiʻi i nāʻiole ua loaʻa i nā hua ʻulaʻula nā hopena anti-inflammatory a me nā hōʻemi o nā colitis ().

Eia naʻe, pono e ʻike hou i ka noiʻi inā ʻike ka hopena o ka ʻai ʻana i nā uhi ʻulaʻula āpau i nā hopena anti-inflammatory i nā kānaka me ka colitis.

Hōʻuluʻulu Manaʻo Kōkua ka starch kūpale i nā yams i ka hoʻonui ʻana i ka ʻO Bifidobacteria, ʻo ia nā bacteria maikaʻi e hana nui i ka mālama ʻana i kou olakino ʻōpū.

7. Mea maʻalahi loa

Loaʻa i nā uea ʻōmaʻomaʻo ka laulā o ka hoʻohana ʻana i ka culinary.

Hiki ke hoʻolapalapa ʻia kēia mau tubers maʻalahi, kāwili ʻia, palai ʻia, a hoʻomoʻa ʻia paha. Hoʻohana pinepine ʻia lākou i nā ʻano kīʻaha ma kahi o nā mea kanu starchy ʻē aʻe, e like me:

• ʻoihana
• ʻāpala
• hoʻāhu

I ka ʻĀina Pilipino, hana ʻia nā uhi ʻulaʻula i palaoa i hoʻohana ʻia i nā mea ʻono loa.

Eia kekahi, hiki ke hana ʻia ka ube i loko o ka pauka i hiki ke hoʻohana ʻia e hana i nā meaʻai momona, e laʻa me ka laiki, nā kanakē, nā pōpō, nā mea ʻai, a me nā jam.

Hōʻuluʻulu Manaʻo Hiki ke hoʻololi i nā uhi ʻōmaʻomaʻo i mau ʻano like ʻole, e hoʻolilo ana iā lākou i hoʻokahi o nā lau nahele i hiki ke hoʻohana ʻia i ka honua.

ʻAmiwi poʻokela vs. aʻa kalo

Aʻa kalo (ʻO Colocasia esculenta) he mea kanu aʻa i kū mai ma ka Hikina Hema ʻo Asia.

Kāhea pinepine ʻia ka ʻuala o nā tropika, ʻokoʻa ke kala mai ke keʻokeʻo a i ka hina a i ka lavender a he ʻono ʻono iki.

ʻIke like nā hua ʻōmaʻomaʻa a me nā aʻa kalo, no laila ka huikau ma waena o lāua. Eia nō naʻe, i ka wā e hemo ai i ko lākou ʻili, ʻokoʻa nā waihoʻoluʻu.

Ua ulu ʻia ke kalo mai ke kalo tropical tropical a ʻaʻole ia kekahi o nā ʻano uea kokoke he 600.

Hōʻuluʻulu Manaʻo Ulu ke aʻa kalo mai ke kalo kalo, a ʻokoʻa ka uamo poni, ʻaʻole lākou he ʻano uea.

Ke laina lalo

ʻO nā huaole poni kahi mea kanu aʻa mea kanu momona.

Hiki i kā lākou mau antioxidant ikaika ke kōkua i ka hōʻemi i kou kahe koko a me nā pae kō kō.

ʻAno lākou a maʻalahi hoʻi me ke kala momona, e hoʻolilo iā lākou i mea hana hoihoi i hiki ke hoʻohana ʻia i nā ʻano mea ʻono a ʻono hoʻi.