Ubhatata ne-yam: umehluko wangempela, izinhlobo kanye nazo zonke izimfihlo zazo

Ubhatata, i-yam, noma i-camote? Umsuka wokudideka emhlabeni jikelele

La ukudideka phakathi kukabhatata, i-yam, ne-camote Kuvame kakhulu futhi kunezimpande zamasiko, zolimi kanye nezezitshalo. Lawa magama abhekisela ku-a i-tuber edliwayo evela ezinhlobonhlobo Ama-Ipomoea batatas, isitshalo esidabuka emazweni aseMelika impande yaso yamukelwe amatafula emhlabeni wonke ngaphansi kwamagama ahlukahlukene. Ngenkathi useSpain uzozwa kokubili elithi "boniato" nelithi "batata," eMexico nasengxenyeni enkulu ye-Central America yaziwa ngokuthi "camote," igama lemvelaphi yesiNahuatl. Kodwa ingabe ukhona ngempela umehluko phakathi kwabo, noma ingabe konke kuyindaba yegama?

Kulesi sihloko, sizobhekana nazo zonke lezi zinkinga izici ezizungezile lezi nezilimo eziyizigaxa, ukuhlola yabo Umehluko wezitshalo, izinhlobo, izici zokudla okunomsoco, isebenzisa ekhishini kanye umehluko wamasiko nezifunda ezithethelela ukusetshenziswa kwethemu ngayinye. Ekugcineni, uzoba nokuqonda okucacile kokuthi ungayibona kanjani ngayinye yazo, usebenzise izinzuzo zayo, futhi uzisebenzise kumaresiphi akho ayintandokazi.

Umsuka kanye ne-taxonomy: Izinhlobo ze-Ipomoea batatas

Ubhatata, i-yam, ne-yam Ziyingxenye yezinhlobo ze-Ipomoea batatasUmehluko omkhulu phakathi kwalawa magama usekuwo ukusetshenziswa kwesifunda kanye nezinhlobonhlobo evame kakhulu endaweni ngayinye. Uhlobo Ama-Ipomoea batatas Kuyisitshalo somndeni wakwaConvolvulaceae, esitshalwa izimpande zaso ezinama-tuberous ezicebile isitashi noshukela odliwa njengokudla emazweni amaningi.

Leli gama “ubhatata” (noma “izambane elimnandi” ngesiNgisi) liphinde lisetshenziswe emazweni amaningi aseYurophu nasesiNgisini, okuqinisa umqondo wokuthi impande iyafana, kodwa ngokuhlukahluka namagama ahlukene, kuye ngesifunda.

Kumele sihlukanise phakathi kwe ubhatata kanye namazambane ajwayelekile (I-solanum tuberosum), okuyingxenye yomndeni wezitshalo futhi eveza umehluko ophawulekayo ekuthungeni, ukunambitheka kanye nenani lokudla okunempilo.

Amagama, izifunda kanye nokwehluka kwamasiko

La Igama le-tuber lincike kakhulu endaweni kanye nesiko lendawo:

• I-Spain: Ezweni eliningi, elithi "boniato" nelithi "batata" ayafana, nakuba kwezinye izindawo "boniato" igcinelwe izinhlobonhlobo ezimhlophe kanye ne "batata" yezinhlobonhlobo zamawolintshi. Igama elithi "moniato" lingase livele kwezinye izifunda.
• Iziqhingi zaseCanary: Igama elithi "ubhatata" livame kakhulu.
• I-Valencia ne-Catalonia: Igama elivame kakhulu elithi "amazambane amnandi," ikakhulukazi izinhlobo ezikhanyayo, ezivame kakhulu phakathi nemikhosi efana noSuku Lwabangcwele Bonke.
• I-Mexico ne-Central America: Kuphela "amazambane amnandi" asetshenziswa.
• I-Argentina ne-Venezuela: Igama elisetshenziswa kakhulu elithi "batata".
• NgesiNgisi: Igama elithi "ubhatata".

Lawa manuances ezilimi namasiko achaza ukuthi kungani ukudideka egameni Ibanzi kakhulu futhi kungani naphakathi kwabaseSpain noma abantu baseLatin America kungaba nenkulumompikiswano mayelana nomehluko phakathi kukabhatata, i-yam ne-camote.

Izinhlobonhlobo: Imibala, ukwakheka kanye nobumnandi

La Ama-Ipomoea batatas Inenqwaba yezinhlobonhlobo ezihlukaniswa ikakhulukazi ngombala wesikhumba kanye ne-pulp, ukuthungwa kanye nezinga lobumnandi. Lezi zici zinethonya igama elinikezwe yona esifundeni ngasinye kanye naso ukusetshenziswa kokupheka. Okuyinhloko izinhlobo Ahlelwe kanje:

• Ubhatata omhlophe: Isikhumba esikhanyayo (omhlophe kuya ku-beige) kanye nenyama emhlophe noma ephuzi. Ivamise ukuqina, nge okuqukethwe isitashi esiphezulu futhi kancane ubumnandi. E-Spain, izinhlobonhlobo ngokuvamile ezibizwa ngokuthi "amazambane amnandi."
• Ubhatata owolintshi: Inesikhumba esibomvu noma esinsomi kanye nenyama ewolintshi noma ewolintshi ejulile. Imnandi futhi inokhilimu ngemva kokupheka. Kuvame ukubizwa ngokuthi "amazambane amnandi" ezifundeni eziningi futhi kufana nezitsha zasekwindla namakhekhe.
• Ubhatata onsomi noma izambane lembewu: Kokubili isikhumba nenyama kunsomi. Igqama ngokunambitheka kwayo okuthambile kanye nezakhiwo ze-antioxidant.
• Ubhatata wasendle: Isikhumba esinsundu esimnyama nenyama emhlophe. Itholakala eningizimu yeNyakatho Melika, eCaribbean, naseMelika Ephakathi.
• Izinhlobo ezihlanganisiwe: Kunezinhlobonhlobo ezinesikhumba esinamabala noma esibomvu kanye nokuqina okuhlukene kombala enyameni, kusukela komhlophe, ophuzi, osawolintshi kuya kokunsomi.

Sekukonke Umbala we-pulp ukhombisa ukugcwala kwe-beta-carotene ne-provitamin AInyama eningi ewolintshi noma ebomvu inothile kulezi zinhlanganisela ze-antioxidant, kuyilapho inyama emhlophe iqukethe isitashi esiningi nobumnandi obuncane.

Umehluko Ongokomzimba Nezinzwa: Ungawubona Kanjani

Kubathengi abaningi, indlela elula yokuhlukanisa phakathi kwezinhlobonhlobo ze-tuber eziyinhloko qaphela umbala wesikhumba kanye ne-pulp:

• Ubhatata omhlophe: Isikhumba nenyama kumhlophe kuya kokunsundu ngokuphaphathekile noma okuphuzi ngokukhanyayo.
• Ubhatata owolintshi: Isikhumba esibomvu noma esinsomi kanye nenyama ewolintshi noma ebomvu.
• Imbewu kabhatata: Isikhumba nenyama ensomi, ibukeka kahle kakhulu.

Ukunambitheka nokuthungwa Zibuye zihluke:

• Izinhlobo ezimhlophe Zivame ukuqina futhi zibe mnandi kancane, zibe nesitashi esiningi.
• Izinhlobo ezisawolintshi noma ezinsomi Zinokhilimu futhi zimnandi ngemva kokupheka, ngenxa yokugcwala kwazo ushukela nezingxenye ezifana ne-provitamin A.

Izinhlobonhlobo ezimibalabala, ngaphezu kokukhanga kwazo okubonakalayo, zinikeza izinzuzo ezinkulu zokudla okunomsoco, ikakhulukazi ama-antioxidants, azenza zivelele emalungiselelweni amnandi namnandi.

Izici zokudla okunomsoco kanye nezinzuzo zezempilo

Isizathu esikhulu sokuthanda kokubili ubhatata kanye ne-yam kungokwakho iphrofayili yokudla okunomsoco. Bobabili bayabelana izakhiwo ezinhle kakhulu:

• Banikeza phakathi kuka-80 no-90 kcal ngamagremu ayi-100, okuthile okungaphezu kwamazambane avamile, kodwa nge inkomba ye-glycemic ephansi esiza ukugcina amazinga kashukela ezinzile, okwenza ulungele abantu abanesifo sikashukela.
• Umthombo omkhulu we-fiber yokudla, esiza ukulawula ukuhamba kwamathumbu nokuthuthukisa ukusutha.
• Ucebile ama-carbohydrate ayinkimbinkimbi, ikakhulukazi isitashi, okubenza babe ukudla okufanele kubasubathi noma abantu abanezidingo eziphezulu zamandla.
• Amavithamini abalulekile: ikakhulukazi uvithamini A (osesimweni se-beta-carotene, ikakhulukazi enyameni ewolintshi noma ebomvu), uvithamini C, uvithamini E futhi, ngokwezinga elincane, iqembu B.
• Amaminerali abalulekile: i-potassium, i-magnesium, i-calcium nensimbi.
• Ama-antioxidants emvelo: ama-beta-carotene (ezinhlobonhlobo zamawolintshi), ama-flavonoid nama-anthocyanins (ezinhlobonhlobo ezinsomi nesawolintshi) avikela ekugugeni kwamangqamuzana futhi aqinise amasosha omzimba.
• Amafutha aphansi futhi angenayo i-cholesterol.

Su ukunambitheka okumnandi imvelo iqiniswa ezitshalweni eziseduze nenkabazwe, ngenxa yayo ushukela ophezulu, ikakhulukazi ezinhlobonhlobo eziwolintshi. Lobu bumnandi buyisici esihlukile uma kuqhathaniswa nezambane elivamile.

Izinzuzo Zezempilo: Kungani Kufanele Sidle Amazambane Ashukela?

• Ukuqinisa amasosha omzimba: Okuqukethwe okuphezulu kwe-beta-carotene kanye novithamini A kushukumisa amasosha omzimba futhi kubalulekile empilweni yamehlo nokusebenza kolwelwesi lwamafinyila.
• Amandla e-Antioxidant: Ukuba khona kwamavithamini C no-E, kanye nama-antioxidants empande, kusiza ukulwa nama-radicals mahhala futhi kuvikela ekugugeni ngaphambi kwesikhathi.
• Ithuthukisa impilo yokugaya: I-soluble ne-insoluble fiber ikhuthaza ukuhamba kwamathumbu, ivimbele ukuqunjelwa futhi ilawule izitshalo ezibangelwa amagciwane.
• Umthombo wamandla oqhubekayo: Ama-carbohydrate ayinkimbinkimbi kanye nenkomba ephansi ye-glycemic kuvumela ukukhululwa okuqhubekayo kwamandla futhi kuvimbele ukukhuphuka kwe-glucose.
• Impilo yenhliziyo nemithambo yegazi: I-Potassium ne-magnesium isiza ukugcina umfutho wegazi ojwayelekile futhi ithuthukise ukusebenza kwemisipha nezinzwa.
• Okuqukethwe kwekhalori ephansi uma kuqhathaniswa namazambane abhakiwe: Inikeza ama-calories ambalwa uma idliwa ibhakiwe noma ibilisiwe, iyenze ibe ilungele ukudla okwehlisa isisindo.

Ubhatata kanye ne-yam a ukudla okunempilo, okuguquguqukayo nokunomsoco kakhuluZifanele ukudla kwe-vegan, imifino, abasubathi, kanye nokudla kwe-detox.

Umehluko namazambane ajwayelekile

Naphezu kokufana kwazo kwangaphandle, ubhatata kanye namazambane ajwayelekile yethula ebalulekile umehluko wokudla okunomsoco nokunambitha:

• Ubhatata unawo amakhalori ambalwa kunamazambane abilisiwe, kodwa iqukethe ushukela omningi kanye namaprotheni amancane.
• Okuqukethwe ku i-vitamin A futhi ama-antioxidants aphezulu kakhulu kubhatata, ikakhulukazi ezinhlobonhlobo ezinombala osawolintshi.
• Ukunambitheka kumnandi futhi iphunga linamandla, okuvumela ubhatata ukuthi usetshenziswe kukho kokubili izitsha ezinoshukela nama-dessert.
• Ukuthungwa Ubhatata ophekiwe ngokuvamile u-creamier futhi womile kancane kunezambane elijwayelekile.

Izinhlobo eziyinhloko nezinhlobo zikabhatata, i-yam ne-camote

Ukunotha kwezinhlobo Ama-Ipomoea batatas Lokhu kubonakala ngobuningi bezinhlobonhlobo ezitshalwa endaweni. Nazi ezinye ezaziwa kakhulu:

• URose waseMalaga: Isikhumba esiphinki nenyama ephuzi, enephunga elimnandi futhi enothile nge-carotene novithamini C. Yendabuko eningizimu yeSpain.
• I-Sweet Potato Sepita: Ibonakala ngombala wayo onsomi esikhumbeni nasenyameni, ilungele ama-purées namakhekhe.
• O'Henry: I-pulp emhlophe, ukunambitheka okumnandi kakhulu, okusetshenziselwa kabanzi ku-confectionery.
• I-Violet Ebomvu: Isikhumba esibushelelezi, esibomvu ngokunsomi, inyama enompuphu kancane futhi enoshukela, etshalwa kabanzi emhlabeni jikelele.
• Ubhatata ophuzi noma owolintshi: Phakathi kwama-pulp amnandi kakhulu, awolintshi, aziswa kakhulu eMelika.
• Ubhatata wasendle: Inyama emhlophe nesikhumba esinsundu, edabuka eningizimu yeNyakatho Melika futhi isetshenziswa kokubili ekuphekeni nasekwelashweni kwemvelo.
• I-Georgia Jet: Ikhula ngokushesha, isikhumba esinsundu kanye nenyama esawolintshi, edume kakhulu ekubhakeni.

Ukusetshenziswa kweCulinary: Izitsha zendabuko nezindlela zokupheka

Ubhatata ne-yam kuyajabulisa ukuguquguquka okukhulu ekhishini:

• I-oven eyosiwe: E-Spain, kuyisiko ukuwadla ngale ndlela ekwindla, ikakhulukazi e-Valencian Community, eCatalonia, nase-Andalusia, ukuze kuhambisane nemikhosi efana noSuku Lwabangcwele Bonke.
• I-puree noma ukhilimu: Ngo isitshulu, njengesisekelo for okhilimu, exutshwe ithanga noma isanqante.
• Okuthosiwe noma ama-chips: Okunye okunempilo okuthosiwe okuthosiwe, okufanelekile njengesitsha esiseceleni.
• Amakhekhe namakhekhe: Ibalulekile ekulungiseni amaswidi e-vegan, amaphaneli, amakhekhe, noma ama-brownies, ngenxa yobumnandi bayo bemvelo kanye nokuthungwa okukhilimu (ikakhulukazi ezinhlobonhlobo ezinoshukela).
• Izitshulu namasobho: Bangeza umzimba, ubumnandi kanye nenani lokudla okunomsoco kunoma iyiphi iresiphi.
• Amakhekhe nezinkwa: Isesimweni senhlama noma ihlanganiswe nezinkwa namakhekhe, alungele ukudla okungenalo i-gluten.

Ngenxa yokuvumelana nezimo, bangakwazi buyisela amazambane cishe kunoma iyiphi iresiphi. Ubhatata owolintshi noma onsomi, ngenxa yokunambitheka kwawo okumnandi, nawo afaneleka kuma-dessert, ama-mousses, noma ama-ayisikhilimu emvelo.

I-athikili ehlobene:

Ungatshala Kanjani Amazambane Amnandi Futhi Ujabulele Ukuvuna Ekhaya: Umhlahlandlela Wokugcina

Amathiphu okuthenga, okugcina nokusetshenziswa

Ukuze uthole okuningi ezinhlelweni zayo, khumbula lokhu okulandelayo:

• Khetha izibonelo eziqinile, ngaphandle kokulimala noma amahlumelaIzikhumba kufanele zibe bushelelezi futhi inyama ihambisane.
• Zigcinwa endaweni epholile, eyomile, hhayi esiqandisini, ukuze zingaqini.
• Zingaphekwa ngesikhumba (zigezwe kahle) ukusizakala kuwo wonke ama-fibre nama-micronutrients.
• Ukubhaka kuthuthukisa ubumnandi bazo bemvelo. Enye inketho iwukuba isitimu noma i-microwave iphelele noma iqoshwe ukuze kugcinwe izakhi kanye nokunambitheka.
• Faka izinongo ezifana nesinamoni, thyme, pepper noma rosemary kuye ngesitsha.

Ilukuluku nokunye ukusetshenziswa

• Amaqabunga awo nawo ayadliwa futhi anothile ngama-antioxidants.
• Ubhatata wasendle usetshenziswa kwezinye izindawo emakhambi emithi yama-phytoestrogens awo.
• Kukhona izindlela zokupheka zendabuko lapho ubhatata uvezwa emikhosini yesifunda, njengamaphaneli e-Catalan, ubhatata namaphaneli e-almond, noma ubhatata ogxishiwe ukuze uthole ukudla kwasekuseni kanye nama-dessert okudala.
• Kwezinye izindawo, kokubili ubhatata nama-yam kuyizithako ezibalulekile ezitsheni zikaKhisimusi noma zasebusika, ngenxa yezakhiwo zazo ezinikeza amandla neziduduzayo.

Qonda i- umehluko ocashile kanye nokunotha kwama-nuances Inhlanganisela yobhatata, i-yam, ne-camote izokuvumela ukuthi usebenzise ngokugcwele le tuber ekhishini futhi, ngesikhathi esifanayo, uqonde kangcono amasiko okupheka namasiko azungezile. Noma ngabe iyiphi izinhlobonhlobo ozikhethayo, uzongeza ukunambitheka, impilo, nombala ekudleni kwakho kwansuku zonke.

I-athikili ehlobene:

Ungatshala kanjani ubhatata emanzini futhi uthole isivuno esihle