Qab zib qos thiab Yams: Qhov txawv ntawv yog dab tsi?

Zoo Siab

• Cov Qos Yaj Muaj Nqaij Qab Zib Yog Dab Tsi?
• Tsaus-Daim tawv nqaij, Txiv kab ntxwv-Fleshed qab zib qos
• Golden-daim tawv nqaij, daim tawv daj-cov tawv nqaij qab zib
• Dab Tsi Yog Yams?
• Vim Li Cas Tib Neeg Thiaj Li Tsis Txaus Siab?
• Lawv Npaj thiab Noj Ntau Ntau Yam
• Lawv Cov Viv Ncaws Pob Khoom Noj kom sib txawv
• Lawv cov txiaj ntsig kev noj qab haus huv muaj qhov sib txawv
• Cov Teeb Meem Tsis Zoo
• Rau hauv qab Kab

Cov lus hais tias "qos qos" thiab "yam" feem ntau siv sib pauv hloov, ua rau muaj kev cov nyom ntau yam.

Thaum ob qho tib si yog cov zaub hauv av tuber, lawv cov ua tau txawv ntau heev.

Lawv koom nrog cov tsev neeg sib txawv ntawm cov nroj tsuag thiab tsuas yog cuam tshuam nkaus xwb.

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

Cov Qos Yaj Muaj Nqaij Qab Zib Yog Dab Tsi?

Qab zib qos yaj ywm, tseem paub los ntawm lub npe scientific Ipomoea batatas, yog cov cag zaub ntsuab hauv paus.

Lawv tau xav tias yog pib hauv Nruab Nrab Central lossis South America, tab sis North Carolina yog tam sim no yog cov khoom lag luam loj tshaj plaws ().

Kuj ceeb tias, qos yaj ywm qab zib tsuas yog cuam tshuam txog cov qos yaj ywm.

Zoo li lub qos niaj zaus, cov cag ntoo ntawm cov qos cog tau noj ua ib qho zaub. Lawv cov nplooj thiab tua kuj tseem qee zaum noj ua zaub ntsuab.

Txawm li cas los xij, cov qos yaj ywm qab zib yog qhov txawv ntawm-pom tuber.

Lawv ntev thiab kaw nrog tawv nqaij du uas tuaj yeem sib txawv hauv xim, xws li daj, txiv kab ntxwv, xim liab, xim av lossis xim paj yeeb mus rau beige. Ua raws li hom, cov nqaij muaj peev xwm ua tau dawb los ntawm xim dawb rau txiv kab ntxwv mus rau txawm tias xim.

Muaj ob lub ntsiab ntawm cov qos yaj ywm qab zib:

Tsaus-Daim tawv nqaij, Txiv kab ntxwv-Fleshed qab zib qos

Piv nrog rau cov tawv nqaij xim daj qab zib, cov no yog mos mos thiab qab zib nrog cov tawv nqaij ib tsos tsaus dua, tooj liab-xim av thiab lub txiv kab ntxwv ci. Lawv zoo li yuav ua qhov quav thiab noo thiab feem ntau pom hauv Asmeskas.

Golden-daim tawv nqaij, daim tawv daj-cov tawv nqaij qab zib

Cov qauv no yog firmer nrog lub cev kub thiab lub teeb daj nqaij. Nws zoo li yuav muaj kev ntxaum qhuav zoo nkauj thiab yog qhov qab zib dua li tsaus-tawv nqaij tsaus qos yaj ywm.

Tsis hais hom twg, cov qos yaj ywm qab zib feem ntau qab zib thiab qab ntsev dua li cov qos yaj ywm ib txwm muaj.

Lawv yog cov zaub tsis tshua muaj neeg. Lawv lub neej ntev ntev cia lawv muag txhua xyoo. Yog tias khaws cia kom raug rau qhov chaw txias, qhuav, lawv tuaj yeem khaws mus txog 2-3 lub hlis.

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

Ntsiab lus: Cov qos yaj ywm qab zib yog cov hmoov txhuv nplej siab cov hauv paus hauv paus hauv Central lossis South America. Nws muaj ob hom ntsiab. Lawv tau lub neej ua haujlwm ntev thiab feem ntau yog khoom qab zib thiab qab zib dua li cov qos yaj ywm li niaj zaus.

Dab Tsi Yog Yams?

Yams yog tseem tuber zaub.

Nkawd lub npe yog Dioscorea, thiab lawv tshwm sim hauv Africa thiab Asia. Tam sim no lawv muaj nyob rau hauv Caribbean thiab Latin America tib yam. Tshaj 600 ntau yam ntawm cov khoom paub yog, thiab 95% ntawm cov no tseem tau loj hlob hauv tebchaws Africa.

Piv nrog rau qos yaj ywm qab zib, yams tuaj yeem loj hlob tuaj. Qhov loj me tuaj yeem sib txawv ntawm qhov sib txawv ntawm ib lub qos yaj ywm me txog li 5 ko taw (1.5 meters). Tsis tas yuav hais txog, lawv tuaj yeem hnyav txog ib qho zoo nkauj 132 phaus (60 kgs) ().

Yams muaj qee cov yam ntxwv uas yuav pab tau qhov txawv ntawm cov qos yaj ywm qab zib, feem ntau lawv qhov loj me thiab tawv nqaij.

Lawv yog cylindrical duab zoo li xim av, ntxhib, tawv-zoo li tawv nqaij uas tsis yooj yim rau tev, tab sis nws muag tom qab cua sov. Cov nqaij hauv lub cev nws txawv ntawm dawb los yog daj rau xim paj yeeb lossis liab dawb hauv cov paub tab.

Yams muaj lub cim tshwj xeeb, ib yam nkaus. Piv nrog rau cov qos yaj ywm qab zib, yams tsis tshua qab zib thiab ntau ntau cov hmoov txhuv nplej siab thiab qhuav.

Lawv kuj nyiam lub neej txee ua haujlwm zoo. Txawm li cas los xij, qee hom khaws cia zoo dua lwm tus.

Hauv Teb Chaws Asmeskas, cov ntoo yam muaj tseeb yuav tawv los nrhiav. Lawv yuav lwm qhov thiab tsis tshua pom muaj nyob hauv cov khw muag khoom noj hauv zej zog. Koj qhov zoo tshaj plaws ntawm kev nrhiav pom yog nyob rau hauv cov khw muag khoom noj khoom haus thoob ntiaj teb lossis haiv neeg.

Ntsiab lus: Cov khoom siv tiag yog qhov tseem ceeb rau tuber los ntawm Africa thiab Asia. Muaj ntau tshaj 600 ntau yam, uas sib txawv ntau yam ntawm qhov loj me. Lawv yog cov hmoov txhuv nplej siab thiab qhuav dua li cov qos yaj ywm qab zib thiab tsis tshua pom nyob rau hauv cov khw muag khoom noj hauv zos.

Vim Li Cas Tib Neeg Thiaj Li Tsis Txaus Siab?

Yog li ntawd ntau tsis meej pem nyob ib puag ncig cov ntsiab lus qab zib qos thiab yams.

Ob lub npe yog siv sib pauv hloov thiab feem ntau mislabeled hauv cov khw loj.

Tseem, lawv yog cov zaub sib txawv kiag li.

Qee qhov laj thawj tuaj yeem piav qhia qhov kev sib xyaw no tshwm sim li cas.

Neeg Asmeskas cov qhev uas tuaj rau Asmeskas teb hu ua qos hauv zos hu ua "nyami," uas txhais tau tias "yam" hauv lus Askiv. Qhov no yog vim nws tau nco lawv qhov tseeb yam, muaj khoom noj staple lawv tau paub hauv Africa.

Tsis tas li ntawd, cov xim tsaus-tawv nqaij, cov txiv kab ntxwv ua kua txiv qab zib ntau yam tsuas yog qhia rau Asmeskas ntau xyoo dhau los. Txhawm rau muab nws cais tawm ntawm cov qos yaj ywm uas muaj tawv nqaij tuab dua, cov neeg tsim khoom sau npe rau lawv "yams."

Lo lus "yam" yog tam sim no ntau dua cov lus lag luam rau cov neeg tsim khoom kom paub qhov txawv ntawm ob hom qos yaj ywm qab zib.

Feem ntau cov zaub sau npe tias “yam” hauv Asmeskas cov khw muag khoom yog qhov ntau ntawm cov qos.

Ntsiab lus: Tsis meej pem ntawm cov qos yaj ywm thiab yams tau tshwm sim thaum cov neeg tsim khoom lag luam Asmeskas pib siv lo lus "nyami," uas txhais tau tias "yam", kom paub qhov txawv ntawm cov qos yaj ywm qab zib.

Lawv Npaj thiab Noj Ntau Ntau Yam

Ob qho tib si qos thiab qab zib yog heev ntau yam. Lawv tuaj yeem npaj los ntawm kev kub npau npau, muab cub, ci lossis kib.

Qos qab zib tau pom muaj ntau nyob hauv Asmeskas cov khw muag khoom, yog li koj xav pom, nws tau siv ntau hom zaub mov Western ntau, ob qho qab zib thiab qab.

Nws yog feem ntau ci, ci lossis ci. Nws feem ntau siv los ua cov qos yaj ywm kib, lwm txoj rau ci lossis ci qos yaj ywm. Nws kuj tseem tuaj yeem ua kev nyiam huv thiab siv tau rau hauv kua zaub thiab khoom qab zib.

Raws li cov staple ntawm Thanksgiving lub rooj noj mov, feem ntau nws tau ua cov qos ntoo qab zib nrog marshmallows lossis qab zib lossis ua rau hauv cov ncuav qab zib qos.

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

Lawv lub neej txee ntev tso cai rau lawv los ua cov khoom noj tsis tu ncua thaum lub sijhawm ua qoob loo tsis zoo ().

Hauv tebchaws Africa, lawv feem ntau yog muab siav, ci lossis kib. Ntshav cov khoom qab zib yog feem ntau pom muaj nyob hauv Nyij Pooj, Indonesia, Nyab Laj thiab Philippines thiab feem ntau siv cov khoom qab zib.

Yams tuaj yeem yuav nyob rau hauv ntau daim ntawv, suav nrog tag nrho, hmoov lossis hmoov thiab ua rau ntxiv.

Yam hmoov muaj nyob rau sab hnub poob los ntawm cov khw muag khoom noj tshwj xeeb hauv Asmeskas cov khoom lag luam. Nws tuaj yeem raug siv los ua cov khob noom cookie uas tau ua haujlwm nrog ib sab nrog stews lossis cij. Nws kuj tseem siv tau zoo ib yam li instanthed qos yaj ywm.

Yam tsiaj hmoov muaj peev xwm pom muaj nyob hauv qee cov zaub mov noj qab haus huv thiab cov khw muag khoom noj ntxiv hauv ntau lub npe. Cov no suav nrog cov tsiaj qus Mev yam, cov hauv paus hauv paus los yog lwm yam suav.

Ntsiab lus: Ob qho tib si qos thiab qab zib yog siav, ci lossis ci. Cov txiv ntoo hauv qab zib tau siv los ua cov kib, pies, kua zaub thiab zaub ci. Yams yog pom ntau nyob rau sab hnub poob ua cov hmoov lossis kev noj qab haus huv ntxiv.

Lawv Cov Viv Ncaws Pob Khoom Noj kom sib txawv

Ib lub paj ntoo qos ntoo muaj dej (77%), carbohydrates (20.1%), protein (1.6%), fiber ntau (3%) thiab yuav luag tsis muaj rog (4).

Hauv kev sib piv, ib yam nyoos muaj cov dej (70%), carbohydrates (24%), protein (1.5%), fiber (4%) thiab yuav luag tsis muaj rog (5).

Ib qho 3.5-ooj (100-gram) uas ua lub ncuav ci rau cov tawv nqaij muaj (4):

• Cov calories: 90
• Carbohydrates: 20,7 grams
• Kev noj haus fiber ntau: 3.3 grams
• Rog: 0.2 grams
• Cov protein ntau: 2 grams
• Vitamin A: 384% DV
• Vitamin C: 33% DV
• Vitamin B1 (Thiamine): 7% DV
• Vitamin B2 (Riboflavin): 6% DV
• Vitamin B3 (Niacin): 7% DV
• Vitamin B5 (Pantothenic acid): 9% DV
• Vitamin B6 (Pyridoxine): 14% DV
• Hlau: 4% DV
• Magnesium: 7% DV
• Phosphorus: 5% DV
• Cov poov tshuaj: 14% DV
• Tooj liab: 8% DV
• Manganese: 25% DV

Ib qho 3.5-ooj (100-gram) uas muab hau los yog muab ci ua muaj (5):

• Cov calories: 116
• Carbohydrates: 27,5 grams
• Kev noj haus fiber ntau: 3.9 grams
• Rog: 0.1 grams
• Cuam Tshuam: 1.5 grams
• Vitamin A: 2% DV
• Vitamin C: 20% DV
• Vitamin B1 (Thiamine): 6% DV
• Vitamin B2 (Riboflavin): 2% DV
• Vitamin B3 (Niacin): 3% DV
• Vitamin B5 (Pantothenic acid): 3% DV
• Vitamin B6 (Pyridoxine): 11% DV
• Hlau: 3% DV
• Magnesium: 5% DV
• Phus Thas: 5% DV
• Cov poov tshuaj: 19% DV
• Tooj liab: 8% DV
• Manganese: 19% DV

Qos yaj ywm qab zib zoo li yuav muaj cov calories tsawg me ntsis nyob rau ib pluag noj. Lawv tseem muaj cov vitamin C ntau dua thiab ntau dua li peb npaug ntawm cov beta-carotene, uas hloov mus rau cov vitamins A hauv lub cev.

Qhov tseeb, ib qho 3.5-ounce (100-gram) uas ua rau cov qos yaj ywm yuav muab koj txaus rau yuav luag txhua hnub koj tau txais txiaj ntsig ntawm vitamin A, uas yog qhov tseem ceeb rau kev pom kev thiab lub cev muaj zog (4).

Ntawm qhov tod tes, cov nqaij nyoos yog cov nplua nuj me ntsis ntawm cov poov tshuaj thiab manganese. Cov roj ntsha no yog qhov tseem ceeb rau kev noj qab haus huv pob txha, ua haujlwm zoo rau lub siab, kev loj hlob thiab cov metabolism (,).

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

Nws kuj tseem ceeb uas yuav tsum xav txog glycemic index (GI) ntawm txhua. GI ntawm cov khoom noj muab ib lub tswv yim ntawm yuav ua li cas qeeb los sis nrawm rau nws cuam tshuam koj cov ntshav qab zib hauv cov ntshav.

GI raug ntsuas ntawm qhov ntsuas tawm ntawm 0–100. Ib qho khoom noj muaj GI tsawg yog tias nws ua rau cov piam thaj hauv ntshav nce qeeb, hos cov zaub mov GI siab ua rau cov piam thaj hauv ntshav nce ceev ceev.

Kev ua noj thiab npaj ua yuav ua rau GI zaub mov sib txawv. Piv txwv li, qos yaj ywm qab zib muaj qhov nruab nrab-rau-siab GI, sib txawv ntawm 44-96, hos cov khoom muaj cov qes-rau-theem siab GI, li ntawm 35-77 (8).

Kev npau npau, es tsis txhob muab ci, kib lossis ci, yog txuas rau qhov qis GI ().

Ntsiab lus: Cov qos yaj ywm qab zib qis dua hauv cov calories thiab ntau dua hauv beta-carotene thiab vitamin C tshaj yam. Yams muaj me ntsis ntau cov poov tshuaj thiab manganese. Nkawd ob leeg puav leej muaj cov vitamins B kom tsim nyog.

Lawv cov txiaj ntsig kev noj qab haus huv muaj qhov sib txawv

Cov qos yaj ywm qab zib yog qhov txiaj ntsig zoo ntawm cov muaj beta-carotene, uas muaj peev xwm nce koj cov qib vitamin A ntau dua. Qhov no tuaj yeem yog qhov tseem ceeb hauv cov tebchaws uas cov vitamin A tsis muaj ().

Cov qos yaj ywm qab zib kuj tseem muaj antioxidants, tshwj xeeb carotenoids, uas xav tias yuav pab tiv thaiv kab mob hauv lub plawv thiab txo qhov kev pheej hmoo ntawm mob cancer (,).

Qee hom qos yaj ywm qab zib, tshwj xeeb tshaj yog ntau yam xim paj yeeb, tau xav tias muaj ntau tshaj plaws hauv kev tiv thaiv kabmob - ntau dua ntau dua lwm yam txiv hmab txiv ntoo thiab zaub (13).

Tsis tas li, qee qhov kev tshawb fawb qhia tias qee yam qos yaj ywm qab zib tuaj yeem pab txhim kho kev cai ntshav qab zib thiab txo cov roj "LDL" phem rau cov neeg muaj ntshav qab zib hom 2 (,,).

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

Muaj tsawg cov pov thawj uas yam extract yuav yog ib qho kev pab ua tau zoo rau qee qhov tshwm sim tsis zoo ntawm lub sijhawm lawm.

Ib txoj kev tshawb nrhiav hauv 22 postmenopausal cov poj niam pom tias muaj ntau yam ntawm ntau dua li 30 hnub zoo dua lawm cov qib hormone, txo cov roj cholesterol LDL thiab cov qib antioxidant ntxiv ().

Nws yog ib qho tseem ceeb kom nco ntsoov tias qhov no yog kev kawm tsawg, thiab xav tau cov pov thawj ntxiv kom paub tseeb cov txiaj ntsig kev noj qab haus huv no.

Ntsiab lus: Muaj cov antioxidant ntau ntawm cov qos yaj ywm qab zib tuaj yeem tiv thaiv kab mob, zoo li txhim kho kev tswj ntshav qab zib thiab txo cov roj "LDL" phem. Yams yuav pab txo cov tsos mob ntawm lawm.

Cov Teeb Meem Tsis Zoo

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

Piv txwv li, cov qos yaj ywm qab zib muaj qib ntau ntawm cov oxalates. Cov no yog cov khoom uas ib txwm muaj uas tsis muaj dab tsi ntau. Txawm li cas los xij, thaum lawv nthuav tawm hauv lub cev, lawv tuaj yeem tsim teeb meem rau tib neeg uas muaj kev mob raum ().

Qhov ceev faj yuav tsum tau siv thaum npaj cov zaub mov.

Txawm hais tias cov qos yaj ywm qab zib tuaj yeem noj tau cov nqaij nyoos, qee hom yam tsuas yog muaj kev nyab xeeb thaum noj thaum siav.

Ib txwm muaj tshwm sim ntawm cov nroj tsuag muaj nyob hauv yams tuaj yeem lom thiab ua rau muaj mob yog tias noj nyoos. Yuav ncu thiab hau zaub kom huv si yuav tshem cov tshuaj phem ().

Ntsiab lus: Qab zib qos muaj oxalates uas tuaj yeem ua rau muaj kev pheej hmoo ntawm lub raum pob zeb. Cov nqaij yuav tsum tau ua kom siav siav kom huv kom tshem tawm cov khoom tshwm sim uas muaj kuab lom.

Rau hauv qab Kab

Cov qos thiab qab zib yog yam zaub txawv.

Txawm li cas los xij, lawv muaj ob qho khoom noj zoo, muaj qab thiab ntxiv rau kev noj haus.

Cov qos yaj ywm qab zib zoo li muaj cov khoom noj tau yooj yim dua thiab yog cov khoom noj khoom haus zoo dua rau yams - albeit tsuas yog me ntsis. Yog tias koj xav tau khoom qab zib, fluffier thiab moister kev ntxhib los mos, xaiv rau cov qos yaj ywm qab zib.

Yams muaj cov hmoov txhuv nplej siab dua, lub tshuab ntxaum dua tab sis tej zaum yuav nyuaj nrhiav.

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