Manfaat Ubi Ungu bagi Kesehatan dan Cara Tepat Mengolahnya

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Tak hanya lezat, ada begitu banyak manfaat ubi ungu yang juga baik bagi kesehatan. Jenis umbi-umbian yang memiliki cita rasa manis dan tekstur lembut ini dipercaya dapat menjaga kesehatan mata hingga mencegah kanker.

Ubi ungu banyak diolah menjadi berbagai makanan dan camilan lezat. Jenis ubi ini diketahui masih satu keluarga dengan kentang. Keduanya pun kaya akan serat dan beragam nutrisi, seperti protein, kalium, fosfor, dan biotin.

Namun, ubi ungu diketahui lebih rendah kalori dibandingkan dengan kentang dan memiliki kandungan vitamin yang lebih tinggi, yaitu vitamin A, vitamin B, dan vitamin C. Selain itu, ubi ungu juga merupakan sumber beta karoten yang baik dan kaya akan antioksidan.

Beragam Manfaat Ubi Ungu

Dengan beragam kandungan nutrisi yang ada di dalamnya, tidak heran bila ubi ungu dapat memberikan banyak manfaat bagi tubuh. Berikut ini adalah beberapa manfaat ubi ungu bagi kesehatan:

– Mencegah penyakit jantung

Sebuah penelitian menunjukkan bahwa mengonsumsi ubi ungu dapat menurunkan tekanan darah pada penderita hipertensi. Manfaat tersebut berasal dari kandungan kalium di dalamnya.

Ubi ungu juga mengandung serat yang dapat menurunkan kadar kolesterol dalam darah. Selain itu, kandungan antiinflamasi pada ubi ungu juga diyakini dapat menurunkan risiko terkena penyakit jantung.

– Menjaga berat badan

Selain menurunkan kadar kolesterol, kandungan serat dalam ubi ungu juga dapat memberikan efek kenyang lebih lama sehingga tepat untuk dikonsumsi bagi Anda yang sedang menjalani diet atau menjaga berat badan. Manfaat ini juga didukung oleh kandungan karbohidrat kompleks di dalamnya.

– Mencegah kanker

Ubi ungu mengandung antosianin, yaitu zat pemberi warna ungu pada ubi dan bersifat antioksidan. Senyawa ini mampu melawan paparan radikal bebas yang dapat memicu pertumbuhan sel kanker, terutama di ginjal, usus besar, dan payudara.

– Menjaga kesehatan mata

Manfaat ubi ungu lainnya adalah menjaga kesehatan mata. Manfaat ini berasal dari kandungan beta karoten yang tinggi di dalamnya. Tak hanya itu, kandungan vitamin C, zinc, dan tembaga pada ubi ungu juga dapat mencegah penyakit mata yang berkaitan dengan pertambahan usia, seperti degenerasi makula.

– Mengurangi risiko terjadinya peradangan

Mengonsumsi ubi ungu diduga mampu mengurangi risiko terjadinya peradangan atau inflamasi yang disebabkan oleh radikal bebas. Ini berkat kandungan antioksidan di dalamnya.

Cara Mengolah Ubi Ungu Menjadi Hidangan yang Lezat

Beragam manfaat ubi ungu di atas, bisa Anda peroleh melalui berbagai cara dan salah satunya adalah dengan mengolahnya menjadi kue bolu ubi ungu. Berikut ini adalah bahan-bahan dan cara mengolahnya:

Bahan-bahan:

  • 3 buah ubi ungu, kupas dan potong dadu
  • 250 ml santan
  • ½ cangkir blueberry segar
  • 2 sendok makan air perasan lemon
  • 2 sendok makan mentega tawar
  • 1 sendok makan madu
  • 1 sendok teh kayu manis
  • Kacang untuk hiasan

Cara membuat:

  1. Rebus ubi ungu hingga empuk dan matang selama kurang lebih 15 menit, kemudian angkat dan tiriskan.
  2. Letakkan ubi ungu di dalam mangkuk besar dan hancurkan hingga halus.
  3. Panaskan oven hingga bersuhu 200 oC.
  4. Campur santan, air perasan lemon, mentega, madu, dan kayu manis, laliu aduk hingga rata.
  5. Masukkan campuran tersebut ke dalam adonan ubi ungu dan aduk hingga rata.
  6. Tambahkan buah blueberry segar dan aduk kembali hingga rata.
  7. Tempatkan adonan ubi ungu dalam cetakan mangkuk kecil, taburi kacang di atasnya, dan panggang di dalam oven selama 10–15 menit.

Namun, sebelum Anda mengolahnya, pastikan Anda memilih ubi ungu yang segar dan sudah matang. Hindari ubi ungu yang memiliki bercak hitam, lunak atau lembek, dan berkeriput atau berkecambah. Selain itu, simpan ubi ungu di tempat yang sejuk dan kering maksimal satu minggu.

Bila Anda ingin mengetahui lebih jauh manfaat ubi ungu bagi kesehatan atau jumlah asupan ubi ungu yang sesuai kondisi tubuh, Anda bisa berkonsultasi dengan ke dokter untuk mendapatkan jawabannya.

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