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Chakudya cha moyo Wonse - Zilazi 

Zilazi ndi ndiwo zamasamba zokhala ndi ma carbohydrate ambiri, zomwe zimayambira ku West Africa. Mwachilengedwe, tuber ndi ya banja la Dioscoreaceae, mumtundu wa Dioscorea. Maonekedwe a zilazi amafanana ndi mbatata. Komabe, sizigwirizana konse ndi izo.

Kusiyana kwakukulu komwe kumawasiyanitsa ndi mbatata:

Zilazi ndi zamtundu wa monocotyledon, zazikulu kukula kwake, zimakhala zokhuthala, zokhuthala, zofiirira mpaka pinki kutengera mtundu wa mbewu. Pamene, mbatata (Ipomoea batatas) ndi dicotyledonous, ndi yaying'ono kukula kwake, ndipo imakhala ndi peel yopyapyala.

Ngakhale kuti zilazi zimabzalidwa ku kontinenti yonse ya Africa, Nigeria ndi dziko lomwe limapanga komanso kutumiza kunja, zomwe zimapanga 70 peresenti ya chiwerengero chonse cha padziko lonse lapansi.

Ubwino wa zilazi paumoyo:

Chilazi ndi gwero labwino la mphamvu; 100 g amapereka 118 zopatsa mphamvu. Muzu wake wonyezimira wodyedwa umapangidwa makamaka ndi ma carbohydrate komanso ulusi wosungunuka m'zakudya.

Thandizo lazakudya limachepetsa kudzimbidwa, limachepetsa cholesterol yoyipa (LDL) pomanga nayo m'matumbo, ndikuchepetsa chiopsezo cha khansa ya m'matumbo poletsa zinthu zapoizoni zomwe zili m'zakudya kuti zisamamatire ku colon mucosa. Kuonjezera apo, pokhala gwero labwino la chakudya cham'magazi chovuta, chimawongolera kukwera kosalekeza kwa shuga m'magazi. Pachifukwa chomwechi, yam imalimbikitsidwa ngati chakudya chochepa cha glycemic index.

Tuber ndi gwero labwino kwambiri la B-complex gulu la mavitamini. Amapereka zofunikira tsiku lililonse za pyridoxine (vitamini B6), thiamin (vitamini B1), riboflavin, folates, pantothenic acid, ndi niacin. Mavitaminiwa amayimira ntchito zosiyanasiyana za kagayidwe kachakudya m'thupi.

Muzu watsopano ulinso ndi mavitamini ambiri oletsa antioxidant, vitamini-C; kupereka pafupifupi 29% ya milingo yovomerezeka pa 100 g. Vitamini C imagwira ntchito zina zofunika monga anti-kukalamba, kulimbikitsa chitetezo cha mthupi, kuchiritsa mabala, ndi kukula kwa mafupa.

Chilazi chimakhala ndi mavitamini A ochepa, ndi ß-carotene. Carotenes amasintha kukhala vitamini A mkati mwa thupi. Mitundu iwiriyi ndi ma antioxidants amphamvu. Vitamini-A ili ndi ntchito zambiri monga kukhala ndi thanzi la mucous membrane ndi khungu, masomphenya a usiku, kukula, ndi kuteteza ku khansa ya m'mapapo ndi m'kamwa.

Komanso, tuber ndi imodzi mwa magwero abwino a mchere monga mkuwa, calcium, potaziyamu, chitsulo, manganese, ndi phosphorous. 100 g imapereka pafupifupi 816 mg ya potaziyamu. Potaziyamu ndi gawo lofunikira lamadzi am'maselo ndi amthupi omwe amathandizira kuwongolera kugunda kwa mtima ndi kuthamanga kwa magazi pothana ndi vuto la kuthamanga kwa magazi kwa sodium. Mkuwa ndi wofunika kwambiri pakupanga maselo ofiira a magazi. Thupi limagwiritsa ntchito manganese ngati co-factor ya antioxidant enzyme, superoxide dismutase. Iron imafunika kuti maselo ofiira a m'magazi apangidwe.

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