Micah Stanley
Yacon ndi chomera chochokera ku South America. Makamaka, ma tubers awo amagwiritsidwa ntchito ndikupangidwa kukhala madzi okoma kapena ufa. Zonsezi zimatengedwa ngati zotsekemera zathanzi zomwe zimakhala ndi thanzi labwino.
Yacon Syrup ndi Yacon Powder - Zotsekemera ziwiri zathanzi
Madzi a Yacon ndi ufa wa yacon amapangidwa kuchokera ku tuber ya chomera cha yacon (Smallanthus sonchifolius). Yacon (ndi kutsindika pa syllable yachiwiri ya mawu) ikugwirizana ndi mpendadzuwa komanso ku Yerusalemu atitchoku.
Tuber ya yacon imatha kulemera kilogalamu ndipo imafanana ndi mbatata. Monga chomaliza, yacon imachokeranso ku Andes ku South America ndipo yakhala ikugwiritsidwa ntchito ngati chomera chopatsa thanzi komanso chamankhwala kwa zaka masauzande ambiri, makamaka ku Peru ndi Bolivia - ndipo nthawi zambiri amadyedwa chifukwa cha matenda a shuga, impso ndi chiwindi, komanso kudzimbidwa.
M'mayiko awo, tuber crunchy ndi yabwino kudya yaiwisi. Imakoma motsitsimula, monga kusakaniza mapeyala, maapulo, vwende, ndi mango. Koma Yacon amapangidwanso zinthu zosiyanasiyana, monga madzi, manyuchi, tchipisi, kapena ufa.
Tuber ya yacon imakhala ndi madzi ambiri mpaka 90 peresenti (ofanana ndi zipatso) komanso khungu lopyapyala. Zitha kuonongeka mosavuta ndipo ndizosavuta kunyamula - chifukwa chimodzi chomwe mababu atsopano sapezeka kawirikawiri kunja kwa South America.
Poyerekeza: Mbatata imakhala ndi madzi 80 peresenti, ndipo mbatata imakhala ndi 70 peresenti yokha. Zipatso zambiri zimakhala pafupifupi 85 peresenti.
Yacon - Kamodzi koletsedwa, tsopano kuloledwa kachiwiri
Ku EU, kugulitsa kwa Yacon kunali koletsedwa kwa zaka zambiri chifukwa Yacon idagwa pansi pa zomwe zimatchedwa Novel Food Regulation ndipo imatengedwa ngati "chakudya chatsopano". Pokhapokha mu 2015 - zitadziwika kuti chinali chakudya chosavulaza - zida za Yacon zidalandira chilolezo chofananira ndipo tsopano zitha kugulitsidwanso kwaulere ku Europe.
Kuti apange madzi a yacon, madziwo amachotsedwa mu tubers kaye, amasefedwa ndipo madziwo amatuluka nthunzi mpaka madziwo atakhazikika. Ngati mukufuna kupanga ufa wa yacon, ndiye kuti muzu wa yacon umadulidwa mzidutswa, ndi juiced ndi kuthiridwa madzi mpaka ufa wokhawo ukhalebe.
Madzi ndi ufa zimakhala ndi kukoma kokoma kwa caramel, ndi madziwo kukhala okoma kwambiri. Ndiwo magwero awiri abwino kwambiri a fructooligosaccharides (FOS).
Yacon - Gwero labwino kwambiri la FOS
Mosiyana ndi ma tubers ena ambiri (mbatata, kaloti, mbatata, ndi zina zotero), Yacon samasunga chakudya chake mu mawonekedwe a wowuma, koma makamaka mu mawonekedwe a fructooligosaccharides (40-70 peresenti ya okhutira chakudya).
Sucrose, glucose, ndi fructose zimapanga gawo lina lazakudya:
- Sucrose (5-15 peresenti)
- glucose (osakwana 5 peresenti)
- Fructose (5-15 peresenti)
Fructooligosaccharides (FOS) ndi shuga wapadera. Ndicho chifukwa chake amakoma ngati shuga. Komabe, popeza ndi osagawika, amawerengedwa m'gulu la ulusi wosungunuka womwe uli ndi prebiotic. Izi zili ndi zabwino ziwiri zazikulu:
- FOS imapereka zopatsa mphamvu zochepa (gawo limodzi mwa magawo atatu a shuga). Choncho amakoma osanenepa.
- Monga roughage yosungunuka, imalimbikitsa thanzi la m'mimba kwambiri - ndipo popeza matumbo athanzi ndikofunikira kuti munthu akhale ndi thanzi labwino, zakudya zokhala ndi FOS zitha kuwonedwa ngati zothandiza kwambiri pakupewa thanzi.
Yacon - Ubwino Waumoyo
Madzi a Yacon amakhala ndi 30-50 peresenti FOS. Izi zimapezeka mwachilengedwe m'zomera zambiri, koma osati zochulukirapo monga zacon tuber. FOS iliyonse imakhala ndi molekyu imodzi ya shuga yolumikizidwa ndi mamolekyu awiri kapena khumi a fructose. Mankhwalawa ndi amphamvu kwambiri moti sangawonongeke m’chigayo cha munthu. Pachifukwa ichi, FOS imadutsa m'matumbo aang'ono ndikufika kumatumbo akuluakulu osagayidwa. Chifukwa chake, sizikhudza kuchuluka kwa shuga m'magazi.
Yacon ali ndi prebiotic zotsatira
M'matumbo akulu, FOS imafufuzidwa kwathunthu ndi zomera za m'matumbo - makamaka ndi mitundu ya Bifidus ndi Lactobacillus, mwachitsanzo mabakiteriya a probiotic omwe ndi ofunika kwambiri komanso olimbikitsa thanzi kwa anthu. Zotsatira zake, FOS ndi njira yabwino yobwezeretsanso zomera za m'mimba zomwe zadwala. Zotsekemera zina monga shuga kapena timadziti ta zipatso tambiri timadziwika mosiyana. Amawononga zomera za m'mimba komanso thanzi la m'mimba.
Choncho, FOS imakhala chakudya cha zomera zothandiza za m'mimba. Ndicho chifukwa chake amatchedwa prebiotics. Pamene mabakiteriya aphwanya FOS, mafuta acids amfupi amapangidwa. Chotsatira chake sikuti ndi zomera za m'mimba zathanzi komanso matumbo a m'matumbo athanzi, chifukwa zotsatira za mafuta acids afupikitsa zingagwiritsidwe ntchito ndi maselo a m'mimba mucosal kuti apange mphamvu, zomwe zimachititsa kuti kusinthika mofulumira komanso kukana bwino kwa m'mimba mucosa. .
Komabe, matumbo a m'mimba amakhala oyenerera komanso kukhala ndi thanzi labwino m'matumbo am'mimba, chitetezo cham'thupi chimakhala cholimba komanso chofunikira komanso chofunikira kwambiri. Tafotokozera pano zomwe madandaulo akukula kwa zomera za m'matumbo athanzi angathandize ndipo apa momwe kulili kofunika kuti mukhale ndi thanzi labwino m'mimba mucosa: Leaky Gut Syndrome matenda a intestinal mucosa.
Yacon kuti mukhale ndi thanzi labwino m'matumbo
Zotsatira zabwino za fructooligosaccharides pamaluwa a m'mimba nthawi zambiri zimawonetsedwa mwachangu chifukwa mavuto osatha am'mimba amatha kuthetsedwa. Chifukwa FOS imathandiza kwambiri kuwongolera chimbudzi ndipo motero imagwiritsidwa ntchito makamaka pakudzimbidwa kosatha. Mwachidule, zotsatira za FOS pamatumbo ndi izi:
- Kupititsa patsogolo kwa peristalsis
- Kuchepetsa nthawi yodutsa m'matumbo
- Kuchuluka kwa madzi mu chopondapo motero kumathandiza makamaka kudzimbidwa kosatha
Pamene zomera za m'matumbo zimachira, palinso zotsatira zomwe zimagwirizanitsidwa ndi zomera zamatumbo athanzi:
- Kulimbikitsa ndi kuwongolera chitetezo cha mthupi
- Kuyamwa bwino kwa mchere
- Kuchepetsa kuchuluka kwa cholesterol yoyipa
- Kuchepetsa kupangika kwa zinthu zapoizoni ndi carcinogenic (zomwe nthawi zambiri zimapangika ndi matumbo osokonekera) ndikuchepetsa chiopsezo cha khansa ya m'matumbo.
Pokhapokha ngati muli ndi kusagwirizana kwa fructose muyenera kusamala ndi madzi a yacon kapena ufa, monga fructooligosaccharides nthawi zambiri samaloledwa bwino ndi anthu osalolera fructose - ndipo shuga wotsalira wotsalira mu yacon tuber amakhala ndi fructose yaulere.
Yacon imathandizira kupezeka kwa calcium
Mphamvu ya prebiotic ya FOS sikuti imangopangitsa kuti matumbo azitha kukhala athanzi komanso amakhala ndi zisonkhezero zowonjezereka, mwachitsanzo B. pa calcium balance ndipo motero pa thanzi la mafupa.
Chifukwa FOS ikhoza kuonjezera kuyamwa kwa calcium (kuyamwa kwa calcium kuchokera m'matumbo). Apanso, ndi mafuta afupiafupi omwe amatsogolera ku zotsatira zopindulitsa. Pamene matumbo mucosa maselo kuyamwa mafuta zidulo opangidwa ndi zomera m`mimba, iwonso kuyamwa ayoni kashiamu nthawi yomweyo.
Kotero inu mukhoza kale kuyamba ndi thanzi m'mimba zomera ndi kuchuluka kudya prebiotic zakudya, monga mwachitsanzo B. Yerusalemu atitchoku, black salsify, chicory, inulin, kapena Yacon kukhathamiritsa kashiamu kaperekedwe - popanda kuyamwa kashiamu kwambiri pa nthawi yomweyo. .
Yacon: zopatsa mphamvu zochepa kuposa shuga
Syrup ya Yacon imapereka zopatsa mphamvu zochepa kuposa 100 kuposa shuga. Pomwe shuga wapa tebulo ali ndi 400 kcal pa 100 g, madzi a yacon ali ndi 300 kcal okha, ndipo ufa wa yacon uli ndi zochulukirapo, zomwe ndi 330 kcal.
Koma zopatsa mphamvu za kcal zokha sizothandiza. Chifukwa Yacon ali ndi zotsatira zabwino pa kagayidwe kachakudya kuti akhoza kuthandizira kuwonda kwa nthawi yayitali kudzera muzinthu zina, monga mfundo zotsatirazi zikuwonetsera.
Syrup ya Yacon ndi index ya glycemic
Ngakhale kuti FOS ndi chakudya chamafuta, sichigawika, motero sichilowa m'magazi monga shuga ndipo motero sichimawonjezera kuchuluka kwa shuga m'magazi. Ichi ndichifukwa chake, malinga ndi mawebusayiti ena, madzi a yacon ali ndi index ya glycemic (GI) yodabwitsa 1.
Poyerekeza: GI ya shuga wapa tebulo ndi 70, ya shuga ndi 100 ndipo GI ya manyuchi a mapulo ndi 65.
GI ya inulin ndi FOS tsopano ilidi 1. Komabe, popeza madzi a yacon amangokhala ndi 30 - 50 peresenti FOS komanso ali ndi sucrose ndi shuga, index ya glycemic ya madzi a yacon ndiyowonanso apamwamba. Ndi 40 (kuphatikiza/kuchotsera 4) koma ndi chimodzi mwazakudya zotsika kwambiri za glycemic, mwachitsanzo, zakudya zomwe sizikwiyitsa kuchuluka kwa shuga m'magazi.
Glycemic load (GL) pa kutumikira kwa madzi a yacon (12 g) ndi 1.6 ndipo amaonedwa kuti ndi otsika kwambiri. GL wamkulu kuposa 20 amaonedwa kuti ndi wapamwamba, GL wa 11 mpaka 19 amaonedwa kuti ndi wapakati, ndipo GL wosakwana 10 amaonedwa kuti ndi wotsika.
Glycemic katundu amawerengedwa pochulukitsa chakudya chamafuta omwe amaperekedwa ndi GI ndikugawa ndi 100. Ma carbohydrate omwe ali mu 12 g yacon syrup ndi 4.1 g.
Madzi a Yacon amateteza ku matenda a shuga komanso amawongolera kuchuluka kwa lipids m'magazi
Kafukufuku wosawona, woyendetsedwa ndi placebo kuyambira 2009 adawonetsa kuti kugwiritsa ntchito madzi a yacon pafupipafupi kumatha kukhala ndi zotsatira zabwino pakukana insulini (prediabetes):
Kafukufukuyu adaphatikizapo amayi 55 onenepa kwambiri omwe ali ndi vuto la cholesterol komanso kudzimbidwa. Pa nthawi yophunzira ya miyezi 4, amayiwa ankayenera kudya zakudya zopanda mafuta komanso zochepetsera kalori. Azimayiwo anagawidwa m’magulu awiri. Azimayi 40 adatenga madzi a yacon kuti atsekemera (pakati pa 0.14 ndi 0.29 magalamu pa kilogalamu ya kulemera kwa thupi), ndipo amayi 15 adatenga madzi a placebo.
Pakutha kwa kafukufukuyu, azimayi a ku Yacon anali atataya ma kilogalamu 15, pomwe azimayi omwe ali mgulu la placebo adapeza ma kilogalamu 1.6. Kugaya chakudya kwa amayi a ku Yacon kunayendetsedwanso kuti asavutike ndi kudzimbidwa. Miyezo ya insulin yosala kudya idatsikanso ndi 42 peresenti mwa azimayi omwe adamwa madzi a yacon. Nthawi yomweyo, kukana kwa insulin m'maselo kunachepetsedwa ndi 67 peresenti. Miyezo yam'mbuyomu ya cholesterol idatsikanso ndi 29 peresenti mpaka pansi pa 100 mg/dL.
Ponseponse, gulu la Yacon lidawonetsa kusintha kwakukulu pakulemera komanso magwiridwe antchito a metabolic. M'gulu la placebo, kumbali ina, zonse zidakhalabe zofanana.
Yacon - The slimmer
Ku USA, madzi a yacon akhala akudziwika kwa nthawi yaitali, koma - zikanakhala bwanji - chifukwa cha phunziro ili pamwambapa. Nkhaniyi idafalikira ngati moto wamtchire: madzi okoma a yacon amakupangitsani kukhala ochepa. Posakhalitsa, Yacon Diet idabadwa.
Zakudya za Yacon
Monga gawo lazakudya za Yacon, muyenera kumwa madzi a Yacon 100 peresenti tsiku lililonse, nthawi zambiri 1 supuni yayikulu patsiku kapena supuni 1 katatu patsiku, yomwe mumamwa musanadye. Zachidziwikire, madzi a yacon amathanso kugwiritsidwa ntchito kutsekemera chakudya kapena zakumwa.
Kuphatikiza pa kutenga Yacon, izi ziyenera kuwonedwanso pazakudya za Yacon: Zolimbitsa thupi tsiku ndi tsiku! Palibe zakumwa zoziziritsa kukhosi, palibe chakudya chofulumira, palibe zinthu zina zofunika, palibe shuga, komanso maswiti okhala ndi shuga. Pachifukwa ichi, muyenera kudya zipatso ndi ndiwo zamasamba zambiri.
Zoonadi, njira iyi yokha imapangitsa kuchepetsa thupi kukhala kosavuta, kotero kuti "Yacon Diet" ikhoza kukhala yopambana ngakhale popanda Yacon. Komabe, Yacon imapangitsa kuti zakudya zina zikhale zosavuta. Chifukwa kupatula kuwongolera kwamaluwa a m'mimba (zomera zosasangalatsa za m'matumbo zimatha kunenepa), Yacon amakoma kwambiri ndipo amatha kutsekemera chakudya, makamaka kwa omwe ali ndi dzino lokoma.
Mumayembekezera magawo atsiku ndi tsiku amadzi a yacon ndipo mumatha kutsata kusintha kwa zakudya. Ndipo popeza Yacon sizinthu zokayikitsa zochepetsera thupi, koma ndi chinthu chathanzi chokhala ndi zotsatira zamtengo wapatali zomwe zafotokozedwa, palibe chomwe chinganenedwe motsutsana ndi kutenga ndi kugwiritsa ntchito Yacon ngati chithandizo chochepetsa thupi - makamaka popeza madzi amdima ali ndi antioxidant wabwino kwambiri. mphamvu (chifukwa cha kuchuluka kwa phenolic acid), potero kumapangitsa thanzi la chiwindi, kupewa mitundu ina ya khansa komanso kulimbikitsa chitetezo chamthupi.
Yacon kwa chiwindi
Zotsatira zathanzi lachiwindi la Yacon zidawonetsedwa mu kafukufuku wa Marichi 2008. Komabe, Yacon (2.4 g patsiku) idaphatikizidwa ndi nthula ya mkaka (0.8 g silymarin patsiku). Onse pamodzi amatha kuteteza chiwindi ku mafuta osungiramo mafuta, kuwongolera kuchuluka kwa lipids m'magazi ndikupangitsa kuti chiwindi chikhale ndi thanzi labwino, kotero Yacon itha kugwiritsidwanso ntchito kupewa arteriosclerosis komanso kuchepetsa chiwindi chamafuta.
Yacon - Kulima m'munda
Yacon imalimbikira kudziko lakwawo, kotero imaphukanso kuchokera ku tuber chaka chilichonse. Koma ku Central Europe, mbewuyo imazizira kwambiri m’nyengo yozizira. Komabe, tubers akhoza bwino kusungidwa chapansi pang'ono wothira mchenga kwa chaka chamawa kubzala.
Pambuyo pa chisanu chomaliza kumapeto kwa masika, ma tubers atha kubzalidwanso m'munda (a). Komabe, musagwiritse ntchito machubu akulu (amawola), ingogwiritsani ntchito tinthu tating'ono ta bluish/purple (omwe timatchedwanso rhizomes) timene timatuluka pakati pa timitengo tambirimbiri. Mukhozanso kugawa tinatake tozungulira, mwachitsanzo, kuwabzala payekhapayekha, chifukwa chilichonse chimapanga chomera chatsopano.
Ndikofunika kuti chomeracho chikhale ndi chinyezi chokwanira komanso kutentha kwakukulu. Kuyang'ana kum'mwera kapena kumwera chakumadzulo kungakhale kwabwino kwa bedi la yacon. Komanso, nthaka yachonde kwambiri, ma tubers amakula. Zomera zimathanso kubzalidwa mumiphika. Mukhoza kupeza mosavuta magwero a kotunga tubers kulima pa ukonde.
Yacon sasunga bwino
Komabe, ingokololani ma tubers ambiri a yacon momwe mukufuna kudya mwatsopano nthawi imodzi, makamaka ngati mukufuna kusangalala ndi thanzi la FOS.
Ngati ma yacon tubers asungidwa, FOS imasinthidwa kukhala mono- ndi disaccharides (kukhala fructose, shuga, ndi sucrose) ndi enzyme (fructan hydrolase) mwachangu pambuyo pokolola.
Mwa njira iyi, mpaka 40 peresenti ya FOS imasinthidwa kukhala shuga pambuyo pa sabata imodzi yokha yosungirako kutentha. Panthawi imodzimodziyo, tuber imataya madzi ake mpaka 40 peresenti panthawiyi. Ngakhale Yacon tsopano imakonda kukoma chifukwa cha shuga wambiri, index ya glycemic tsopano nayonso ndi yokwera kwambiri ndipo zabwino za FOS zikusowa. Ma tubers a Yacon ndi abwino kuti amwe mwatsopano, koma osakhala oyenera kusungidwa.
The FOS-degrading enzyme sikugwiranso ntchito mu syrup ya yacon kapena ufa wa yacon kotero palibenso mantha a kuwonongeka kwa FOS.
