" THE OFTEN-SNUBBED SUPERFOOD - MOMbisyosa

MOMbisyosa

useful life tips and lessons for dear kababayans

Wednesday, September 11, 2013

THE OFTEN-SNUBBED SUPERFOOD

kamoteng dilaw
Kamoteng dilaw is richer in Vitamin A (compared
to other kamote varieties), an antioxidant
Kumakain ba kayo nito?  Ang sarap kaya at very nutritious pa!   

May 3 klase ang kamote - may puti, dilaw at ube (purple). Yung dilaw ay 2 ring klase, isang pabilog at isang pahaba. I prefer the kamoteng dilaw na pahaba variety because I find them sweeter  and...  the flesh texture smoother. (see pic)

What do we get from eating kamote? Baka sabihin mo, intestinal gas! hehe Of course, it's not called the "musical fruit" for nothing. Segue muna... Why is kamote called the musical fruit?? According to google siempre, Kamote or Camote is a root crop often blamed for the flatulence one gets in eating this in excess and because of the presence of trisaccharide. This sugar does not undergo the usual process of digestion; instead it undergoes anaerobic reaction, thus gas is produced and expelled."  Ayun, so whether we like it or not pala, kamote equals pag "tooooot". LOL

KAMOTE IS A SUPERFOOD

Now back to kamote being a super food.  Sa ginawang pag-aaral ng Food and Nutrition Research Institute (DOST-FNRI) kung saan ako unang nagtrabaho as researcher by the way, "sa limang lamang ugat tulad ng kamote, kamoteng kahoy, gabi, ube at tugi, ang kamote at kamoteng kahoy ay may mahalagang epekto sa total blood cholesterol levels.  Ang kamote raw ay mayaman sa carbohydrates at carotene katumbas ng Bitamina A depende sa kulay nito. Ang dilaw na kamote ay mayaman sa carotene kumpara sa puti at lila na uri."  

Sabi naman sa isang blog, Camote is the world’s healthiest food. (imagine??) - an energy food because of high carbohydrate contents. It can replace rice in diet. This is according daw to the statement of North Athlantic Human Nutrition Research Center on Aging. The sweet potato is an excellent source of provitamin A, which is vital for healthy tissue and night vision. It is also an excellent source of potassium. It contains vitamin B9 (or folic acid). The stronger its colour, the higher its vitamin A content. Sweet potatoes are richer in starch than potatoes (up to 18% depending on the variety), but they also contain the same quantity of carbohydrates.

►Camote is good for diabetics. It helps stabilize blood sugar levels by increasing adiponectin, an important factor in insulin metabolism. It has moderate glycemic index of 50.


►Camote has lots of essential minerals and vitamins. Manganese, copper,  iron, Vitamin – E, C, B2, and A. It's like a combination of rice and vegetables in a single package. 

►Camote is an effective detoxifying agent. It absorbs heavy metals and take it out of the system. Metals such as lead, arsenic and mercury accumulate in our body due to consumption of commercially processed foods.

►Camote is high in dietary fiber and low in fat content - good for the heart and tummy. Fibers help reduce bad cholesterol and ease bowel movement. 


Nutritional values (per 100 g)

Raw*
RDI **
Energy
101 kcal
Proteins
1.2 g
Carbohydrates
23 g
Fat
0.3 g
Fibres
2.9
30 g
Sodium
19 mg
Potassium
300 mg
2,000 mg
Provitamin A
4,000 µg
4,800 µg
Vitamin C
25 mg
80 mg
Vitamin B9
52 µg
200 µg
Vitamin E
4 mg
12 mg
* Ciqual 1995 ** Recommended Daily Intake

KAMOTENG DILAW IS RICH IN ANTIOXIDANTS

Particularly the kamoteng dilaw, ito naman ang sabi sa isang source:  
Kamoteng dilaw
1.  Has unique proteins with potent antioxidant effects.
2.  Is an anti-Inflammatory food reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.
3. Contains lutein and beta carotene which prevent rapid aging and help maintain good eyesight. Eat yellow camote instead of taking eye supplement.
4.  Is a good source of vitamin B6, which is needed to convert homocysteine  - an interim product created during an important chemical process in cells called methylation. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea.

Ang dami!   Kaya eat na tayo ng kamote!

My boiled kamoteng dilaw - sarrrapp!!
One method to enjoy kamoteng dilaw then binge on it the healthy way is to boil it! Here's the procedure:

How to Boil Kamoteng Dilaw
1.  In a pot, place the cleaned-up camote and pour water to near-submersion point. 
2.  Bring to a boil. 
3.  In about 7 minutes, try pricking one with a fork. If you are able to pierce through with a bit of resistance, then it's done. (You don't want a mushy kamote.) 
4.  Drain the water, let it cool then pwede na kainin (after mabalatan, siempre) - sarrrapp!

If you use induction cooker (which I do kasi matipid sa kuryente at gasul na rin), ilagay mo lang ang timer sa 12 minutes. Five minutes is all it takes to bring the water to boil and 7 minutes to cook the kamote.  

You can boil mga 6 pieces at a time.  Pwede mo ibaon sa work or school yung dalawang piraso then i-ref yung iba para may baon ka pa rin the next couple of days.  

If you have other kitchen tools such a steamer and a microwave, pwede rin! They say that by steaming the kamote, more nutrients are preserved inside. Pag nagmamadali naman, try mo imicrowave, ayus din!


So the next time you go picking up some veggies at the grocer's or market, be sure to load up at least half a kilo of kamoteng dilaw... which leads me to a little experience I had recently in a grocery store that I don't go to quite frequently: 

Ako: "Meron ba kayong kamoteng dilaw?" 
Supermarket assistant (SA): "Ay wala po, mam". 
Ako: "Ganun ba?... "Kelan kaya kayo magkakaroon nun?" 
SA: "Hindi ko po alam, mam" 
Ako: "Hmm...(umiral ang kakulitan) pero dati meron kayo nun?" 
SA: "Ay teka po, itatanong ko..." After a few minutes, lumapit siya sa akin. "Yun pong tungkol sa kamoteng dilaw, hindi daw din po alam nung supervisor ko..." 
Then, this is the clincher: "Pero, mam, baka daw po gusto nio ng ibang klaseng kamote" 
Ako: Ha? 
SA: "Opo, meron po kami, kamoteng orange!" 
Ako: Anong kamoteng orange?. 
SA: "Kamote po siya na kulay orange ang loob" 
Ako: (kamot sa ulo...) "Eh yun nga yung... ay sige.. nasan yun miss?".. 
SA: "Ay nandun po sa back counter, pinaplastic pa nila per tumpok.." 

Ayun! umuwi akong masaya kasi nakabili ako ng kamoteng dilaw... este kamoteng orange pala hahaha  

Let's eat kamote, mombies.  Basta wag lang sobra dahil baka bumaho ang paligid.

:D    







PS: More on the orange kamote... 

While my dearest bffs abroad Florian and Annie say that indeed may tinatawag na kamoteng orange, I'm sure they'll agree na the yellow-shades are collectively known as kamoteng dilaw dito sa atin.  Pero baka naman nga ako pa lang ang hindi nakarinig na may kamoteng orange pala? hehe Sabi rin nila, sweet potato ang tawag sa dilaw na kamote, yam naman yung orange. Japanese yam naman ang purple na kamote. So now it is safe to conclude that kamote has 4 varieties according to color: white, purple, yellow and yes, orange!  

Palagay ko meron pang isang variety:  yellow-orange! Or is it mustard, ochre, saffron, tangerine, custard, amber, sienna??... Ay, kamote!

Balik sa tanong ko:  Kumakain ba kayo nito?






Sources:

http://region4a.dost.gov.ph/index.php/press-release/316-kamote-mainam-na-pampababa-ng-kolesterol
http://en.wikipedia.org/wiki/Sweet_potato
http://www.adobongblog.com/2008/08/sweet-camote-surprise.html
http://gustokohealthyka.blogspot.com/2012/11/health-benefits-of-sweet-potato-or.html

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