Purple Potato yog dab tsi, nws muaj txiaj ntsig dab tsi?

qos liab, zoo li lwm cov tswv cuab ntawm tsev neeg qos yaj ywm ( Qos yaj ywm ) los ntawm cov nroj tsuag tuber ib txwm nyob rau thaj tsam Andean roob hauv South America. Hom qos no Nws yog nyob rau hauv Peru thiab Bolivia.

Nws muaj cov xim xiav xiav thiab cov tawv dub dub thiab lub ntsej muag liab qab hauv lub cev txawm tias tom qab ua noj.

Nws muaj kev ntxhib los mos ntau dua li cov qos yaj ywm dawb thiab muaj txiaj ntsig zoo dua. Cov kev tshawb fawb qhia tias cov tshuaj antioxidant hauv cov qos yaj ywm no yog 2-3 npaug ntau dua li cov qos yaj ywm dawb vim muaj cov anthocyanins.

Purple Potatoes yog dab tsi?

qos liab, Solanaceae los yog zaub zaub hmo ntuj rau nws tsev neeg Nws yog hom cag zaub. Eggplant yog nyob rau hauv tib tsev neeg li zaub xws li txiv lws suav thiab peppers.

Qhov no golf pob-loj qos yaj ywm ntau yam yog nrov nyob rau hauv South America, feem ntau vim hais tias nws originates nyob rau hauv Peru thiab Bolivia, thiab tuaj yeem loj hlob mus rau qhov loj me me yog tias tso cai kom ncav cuag kev loj hlob.

Khoom noj muaj txiaj ntsig ntawm Purple Potato

qos Nws feem ntau suav hais tias tsis noj qab haus huv vim nws cov ntsiab lus hmoov txhuv nplej siab, tab sis nws muaj ntau cov as-ham tseem ceeb thiab yog cov zaub mov noj qab haus huv heev. 

qos liab, Qos yaj ywm Nws muaj cov ntsiab lus zoo sib xws rau lwm cov qos yaj ywm ntau yam hauv nws tsev neeg, tab sis nws cov ntsiab lus ntxhia txawv nyob ntawm cov av uas nws loj hlob. 

Muaj kev ntseeg yuam kev tias tag nrho cov as-ham hauv qos yaj ywm muaj nyob hauv daim tawv nqaij. Qhov tseeb, ntau tshaj li ib nrab ntawm cov as-ham muaj nyob hauv nws cov nqaij.

100 grams siav qos liab, nrog nws tev muaj cov khoom noj khoom haus hauv qab no:

Calorie ntau ntau: 87

Protein: ib gram

Carbs: 20 grams

Fiber: 3.3 grams

Rog: tsawg dua 1 gram

Manganese: 6% ntawm Tus Nqi Txhua Hnub (DV)

Copper: 21% ntawm DV

Hlau: 2% ntawm DV

Potassium: 8% ntawm DV

Vitamin B6: 18% ntawm DV

Vitamin C: 14% ntawm DV

Qos yaj ywm ntau tshaj txiv tsawb poov tshuaj muaj cov ntsiab lus. Ntxiv rau, ib qho kev pab ntawm qos yaj ywm muaj 3 grams fiber ntau thiab yog ib txwm muaj sodium tsawg.

Anthocyanins, strawberries, liab grapes, liab cabbage thiab qos liab yog cov phenolic tebchaw lub luag haujlwm rau cov xim khaus ntawm ntau cov txiv hmab txiv ntoo thiab zaub, xws li

Cov txiaj ntsig ntawm Purple Potatoes yog dab tsi?

Muaj txiaj ntsig zoo rau cov ntshav qab zib

Glycemic Performance index (GI)yog ib qho kev ntsuas seb cov zaub mov nce ntshav qab zib ntau npaum li cas. Nws raug ntsuas los ntawm 0 txog 100, thiab glycemic Performance index siab dua 70 yog suav tias yog siab.

Hauv kev sib piv kev tshawb fawb hauv tib neeg, qos liabNws tau pom tias glycemic Performance index ntawm qos yaj ywm yog 77, glycemic Performance index ntawm qos yaj ywm daj yog 81 thiab glycemic Performance index ntawm qos yaj ywm dawb yog 93.

Thaum tag nrho cov qos yaj ywm ntau yam cuam tshuam rau cov ntshav qab zib vim lawv cov ntsiab lus carbohydrate, liab dos, qhia tau hais tias kev ua tau zoo tsawg dua li lwm hom vim muaj cov ntsiab lus siab ntawm polyphenol cog cov tebchaw. 

Cov tshuaj no txo ​​qhov nqus ntawm starches hauv cov hnyuv, yog li ntawd qos liabTxo cov nyhuv ntawm cov ntshav qab zib.

Muaj cov tshuaj antioxidants zoo rau lub cev

Zoo li lwm yam txiv hmab txiv ntoo thiab zaub, qos liabNws cov xim ci yog ib qho cim qhia tias nws muaj cov tshuaj antioxidants siab. Qhov tseeb, nws muaj ob mus rau peb zaug ntau cov tshuaj tiv thaiv antioxidant dua li cov qos yaj ywm dawb lossis daj. 

Antioxidants yog cov nroj tsuag sib txuas uas tuaj yeem tiv thaiv cov hlwb los ntawm kev puas tsuaj ntawm oxidative kev nyuaj siab. 

qos liabNws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv polyphenol antioxidants hu ua anthocyanins. Npauj npaim tuaj thiab blackberries muaj tib yam antioxidants. 

Kev noj ntau dua ntawm anthocyanins ua kom cov roj cholesterol nyob rau hauv qhov kev noj qab haus huv, tiv thaiv qhov muag kev noj qab haus huv, thiab txo qis kev pheej hmoo ntawm kab mob plawv, qee yam qog noj ntshav thiab ntshav qab zib.

Ntxiv nrog rau lawv cov ntsiab lus anthocyanin siab, antioxidants pom nyob rau hauv txhua hom qos yaj ywm muaj xws li:

- vitamin C

- Carotenoid compounds

- Selenium

-Tyrosine

- Polyphenolic tebchaw xws li caffeic acid, scopolin, chlorogenic acid thiab ferulic acid

txhim kho ntshav siab

Noj qos qos liabNws muaj txiaj ntsig zoo rau cov hlab ntsha thiab ntshav siab. Qhov no yog ib feem ntawm nws cov ntsiab lus potassium ntau vim tias cov khoom noj no pab txo cov ntshav siab. Tej zaum cov ntsiab lus antioxidant kuj plays lub luag haujlwm.

Ib txoj kev tshawb fawb me me 4-lub lim tiam hauv cov neeg mob ntshav siab tau pom txog rau rau yim ob zaug hauv ib hnub qos liab txiav txim siab tias noj txo systolic thiab diastolic ntshav siab (sab sauv thiab qis tus lej ntawm tus nqi) los ntawm 3.5% thiab 4.3%, feem.

Tsis tas li ntawd, qee qhov kev tshawb fawb piv rau kev noj cov qos yaj ywm dawb. qos liab hais tias noj mov tuaj yeem txo cov hlab ntsha.

Muaj cov hlab ntsha tawv ua rau muaj kev pheej hmoo ntawm lub plawv nres lossis mob stroke vim tias cov hlab ntsha tsis tuaj yeem nthuav dav hauv cov lus teb rau kev hloov ntshav siab.

liab qos extractsNws txo cov ntshav siab hauv cov neeg mob ntshav siab. Nws kuj tseem txo cov roj cholesterol. Vim, qos liab Nws tuaj yeem tswj tsis tau tsuas yog kub siab, tab sis kuj tiv thaiv kab mob plawv.

Txo qhov kev pheej hmoo ntawm mob qog noj ntshav

Ntau qhov kev tshawb fawb hauv lab tau pom cov tshuaj antioxidants, suav nrog qos liabtau pom tias muaj qee yam sib xyaw ua ke hauv ib qho tuaj yeem pab tiv thaiv lossis tua cov qog nqaij hlav xws li mob plab thiab mob qog noj ntshav.

Hauv ib qho kev tshawb fawb, qos liab Cov qog nqaij hlav cancer kho nrog cov extract loj hlob qeeb dua.

Kev tshawb fawb soj ntsuam thiab ntshav nqaij qos yaj ywmqhia tau hais tias nws suppresses qog tsim. Nws kuj txo qhov loj ntawm cov qog thiab polyps hauv cov hnyuv, cov hnyuv thiab cov ntaub so ntswg los ntawm kwv yees li 50%.

Ua kom koj puv vim nws cov ntsiab lus fiber ntau

Noj qos qos liab Nws pab ua kom tau raws li qhov xav tau fiber ntau txhua hnub. Kev noj zaub mov fiber ntau ua rau koj xav tias tag nrho, tiv thaiv cem quav, stabilizes ntshav qab zib thiab pab tswj cov qib roj cholesterol.

qos liab Qee cov hmoov txhuv nplej siab hauv tag nrho cov qos yaj ywm, nrog rau qhov no, yog ib hom fiber ntau hu ua resistant starch. resistant starch Nyob rau hauv lub plab zom mov, nws resists digestion, tab sis cov kab mob nyob rau hauv cov hnyuv loj ferment nws.

Thaum lub sij hawm no fermentation txheej txheem, luv chain fatty acids paub cov tebchaw raug tsim. Cov khoom sib xyaw no ua rau kev txhim kho plab hnyuv.

Txhim kho digestion thiab plab noj qab haus huv

tom qab digestion qos liab secretes polyphenols, active molecules uas txhawb lub plab noj qab haus huv. Kev tshawb fawb qhia tau hais tias cov molecules no tuaj yeem cuam tshuam cov qog nqaij hlav ntawm GI ib puag ncig thiab txoj hnyuv. Cov ntsiab lus fiber ntau hauv cov qos yaj ywm no txhawb kev loj hlob ntawm cov kab mob plab zoo.

qos liab anthocyanins tiv thaiv cov hnyuv thiab plab hnyuv hlwb los ntawm o thiab dawb radical puas. Cov polyphenols no tseem tso tseg cov hlau nqus ntau dhau hauv cov hnyuv, uas tuaj yeem ua rau muaj tshuaj lom.

Tiv thaiv daim siab ua haujlwm

Ib txoj kev tshawb fawb tau ua nyob rau xyoo 2016 los tshuaj xyuas cov txiaj ntsig ntawm cov qos yaj ywm liab anthocyanins rau tsiaj lub siab puas tsuaj.

Cov txiaj ntsig tau qhia tias kev ua haujlwm antioxidant tau nce ntxiv hauv cov neeg mob. Cov active molecules no slows lub uptake, metabolism thiab cia cov rog nyob rau hauv lub siab.

tiv thaiv cov ntshav txhaws

Cov ntshav txhaws, tseem hu ua thrombosis, yog qhov ua rau tuag thoob ntiaj teb. qos liab pab tiv thaiv qhov xwm txheej no.

qos liab Muaj chlorogenic acid. Nws tau pom tias cov tshuaj no ua rau cov ntshav txhaws thiab inhibits cov kev ua haujlwm enzymatic ntawm procoagulant proteins thiab peptides.

Ib txoj hauv kev noj qab haus huv rau xim zaub mov

Qos yaj ywm, carrots thiab lwm yam hauv paus zaub yog siv los ua xim zaub mov thiab loj hlob tshwj xeeb rau kev lag luam xim ntuj.

Cov qos yaj ywm liab kuj tseem siv tau los ua cov khoom noj khoom haus zoo nkauj piv rau ntau cov khoom noj tshuaj dyes vim nws cov ntsiab lus ntuj thiab anthocyanin.

Cov anthocyanins pom nyob rau hauv cov hauv paus zaub no yog zoo heev rau ib txwm xim cov khoom noj xws li txiv hmab txiv ntoo haus, vitamin dej, ice cream thiab yogurt.

Cov qos liab puas muaj kev phom sij?

Txog hnub no qos liabTsis muaj tshuaj toxicity lossis kev phiv tshwm sim tau raug pov thawj. Ib qho downside rau overeating no cag zaub tuaj yeem yog teeb meem nrog ntshav txhaws. qos liabQhov siab ntawm anthocyanins pom hauv tshuaj yej tuaj yeem cuam tshuam nrog cov tshuaj tiv thaiv coagulants / ntshav thinners.

Vim li ntawd;

qos liabyog ib tug neeg noj qab nyob zoo thiab muaj yeeb yuj ntawm tsev neeg qos yaj ywm uas tsim nyog tau txais kev paub. Muab piv rau cov qos yaj ywm ib txwm muaj, nws muaj qhov qis glycemic Performance index thiab zoo dua rau cov ntshav qab zib.

Lub xub ntiag ntawm ntau flavonoids thiab phenolic acids ua rau lawv tiv thaiv rog, plab zom mov thiab tiv thaiv qog noj ntshav. Qos yaj ywm anthocyanins kuj tiv thaiv lub plawv, siab, hlwb thiab cov hnyuv los ntawm cov kab mob inflammatory.