I-Yam sisifo esifubeni esifumaneka kumazantsi mpuma nakumantla mpuma eBrazil. Igama linikwa ii-rhizomes ezingaphezu kwe-600 zeentlobo zohlobo lweDioscorea, ezazifudula zibizwa ngokuba ziicará kwezinye iindawo zelizwe. Kodwa kuphela ziindidi ezili-14 ezisetyenziswayo njengokutya.

Zizondlo ezininzi zempilo, ukongeza kwisalathiso esisezantsi se-glycemic, phantse uncedo olongezelelekileyo kwabo bafuna ukunciphisa umzimba. I-Yam ikwangumthombo obalulekileyo weecarbohydrate, kodwa ayinyusi manqanaba eswekile yegazi kuba iqulethe isixa esikhulu sefayibha.

Isithako sihambile kwaye kukho iindlela ezininzi zokupheka: i-puree, i-tapioca, i-pie, i-gnocchi, isonka, i-pie, isobho kunye nejusi. Beka ubuchule bokusebenza kwaye ubandakanye i-tuber kwisidlo sakho.

Iigrama ezili-100 zeemazi ziqulathe:

  • Ixabiso lamandla: iikhalori ezingama-406
  • IiCarbohydrate: 23,2g
  • Iiprotheni: 2,1g
  • Amafutha agcwalisiweyo: 0,1g
  • Amafutha e-Polyunsaturated: 0,1g
  • Ifayibha yokutya: 1,7g
  • Iintsinga ezinyibilikayo: 0,1g
  • ICalcium: 11,8mg
  • Vitamin C: 5,6mg
  • IPyridoxine B6: 0.1mg
  • IPhosphorus: 64.7mg
  • Imanganizi: 0,2mg
  • Magnesium: 28.8mg
  • Iipilisi: 0.2g
  • Intsimbi: 0,4mg
  • Potassium: 567,7mg
  • Ubhedu: 0,2ug
  • Zinc: 0,3mg
  • I-Thiamine B1: 0.1mg

Izibonelelo zam

I-Yams zityebile kwi-monounsaturated fatty acids, ezibalulekileyo ekunciphiseni i-cholesterol ye-LDL. Ukongeza, inezixa ezilungileyo zevithamini C kunye neevithamini B (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine kunye ne-folic acid), enegalelo ekusebenzeni komzimba nakwisistim somzimba. Ngokubhekisele kwizimbiwa, ine-potassium, i-iron, i-calcium, i-phosphorus, i-magnesium kunye ne-copper. 

  • Inceda ukulawula uxinzelelo lwegazi;
  • Inceda izihlunu ziphumle;
  • Inentshukumo ye-antioxidant;
  • Igalelo kwimveliso ye-serotonin;
  • Uthintelo lomhlaza ngokuba nezixa ezilungileyo zevithamini A no-C;
  • Ilungile intliziyo;
  • Ukulwa i-Alzheimer's;
  • Ithintela i-anemia.

Iiyam ekudleni

Ngenxa yokuba isityebi kwifayibha, i-yam ithathwa njenge-carbohydrate ephantsi ye-glycemic. Oko kukuthi, zikhutshwa kancinci kancinci kwigazi kwaye zithintela ii-spikes kwiglucose yegazi. Ngenxa yoko, i-insulin iveliswa ngexabiso elincinci ukuthintela ukufumba kwamafutha esiswini. Ukongeza kuthintelo indlala, ikwaxhasa imvakalelo yokuhlutha.

Ungayisebenzisa njani

Eyona nto ilungileyo kukutya i-yam ebilisiweyo, eyosiweyo okanye ene-steamed, engaze iluhlaza. Kubalulekile ukuba ukhumbule ukuba, nangona isempilweni, i-tuber ngumthombo weecarbohydrate kwaye inokuba ikhalori. Inani elicetyiswayo lisebenza kuphela ngosuku.

Abafazi abakhulelweyo nabancancisayo kufuneka bakuphephe ukusetyenziswa.