Mbatata inowanikwa pasi rose gore rose. Iyo yakachipa, yakapfuma mune zvinovaka muviri, uye inonaka zvinoshamisa kunyangwe ichangofashaira mumvura. Mbatata yakarasikirwa nekubwinya kwayo nekuda kwekuzivikanwa kwekudya kwakaderera-carbohydrate, asi fiber yavo, mavhitaminzi, zvicherwa, uye phytochemicals zvinogona kubatsira kudzivirira zvimwe zvirwere uye kupa hutano hunobatsira.
Chimbofungidzira: mbatatisi yakatanga kuchengetwa muAndes muSouth America makore gumi apfuura! Vatsvakurudzi veSpain vakaiunza kuEurope chete pakutanga kwezana remakore rechi10, uye yakasvika kuRussia muzana remakore rechi000.
Mbatata Chokwadi
- Humwe humbowo hunoratidza kuti mbatatisi inogona kubatsira kuderedza kuzvimba uye kuvimbiswa.
-Avhareji mbatatisi ine anenge 164 macalorie uye 30% yezuva nezuva kukosha kwevhitamini B6.
- Yakabikwa mbatatisi pazuva rechando ndiyo yakanyanya bhajeti, inodziya uye ine kudya kunovaka muviri.
Zvakanakira mbatatisi
Kunyangwe mushure mekurapwa kwekupisa, mbatatisi ine zvakakosha zvinovaka muviri.
1. Utano hwemapfupa
Iyo iron, phosphorous, calcium, magnesium, uye zinc mumbatatisi inobatsira muviri kuchengetedza uye kuvaka chimiro chebhonzo uye kusimba. Iron uye zinc inoita basa rakakosha mukugadzira uye kugadzirwa kwe collagen. Phosphorus uye calcium inoita basa rakakosha mukuumbwa kwemapfupa, asi zvakakosha kuenzanisa maminerari maviri ekwakakodzera bhonzo mineralization. Fosforasi yakawandisa uye karusiyamu yakawandisa inokonzera kurasikirwa kwemapfupa uye inokonzeresa osteoporosis.
2. Ropa kumanikidza
Kudya kwakaderera kwesodium kunodiwa kuchengetedza hutano hweropa, asi kuwedzera kudya kwako kwe potassium kunogonawo kukosha zvakanyanya. Potassium inokurudzira vasodilation, kana kuwedzera kwetsinga dzeropa. Potassium, calcium uye magnesium iripo mumbatatisi inoderedza BP.
3. Utano hwemwoyo
Iyo potasium, mavhitaminzi C uye B ari mumbatatisi, akasanganiswa nekusavapo kwecholesterol, anotsigira hutano hwemoyo. Mbatata dzine huwandu hunokosha hwefiber. Fiber inobatsira kuderedza huwandu hwecholesterol muropa, nokudaro kuderedza ngozi yehosha yemwoyo. Zvidzidzo zvinoratidza kuti kunwa potassium yakawanda uye kuderera kwe sodium kunogona kuderedza njodzi yekufa nechirwere chemoyo.
4. Kuzvimba
Choline chinhu chakakosha uye chinoshanda zvakasiyana-siyana. Inobatsira kufamba kwemhasuru, manzwiro, kudzidza uye ndangariro. Inotsigirawo kuumbwa kwemasero membranes, rubatsiro mukutapurirana kwetsinga, kunyudza mafuta uye kukura kwehuropi. Imwe mbatatisi yakakura ine 57 mg ye choline. Vakadzi vakuru vanoda 425 mg uye varume 550 mg ye choline pazuva.
5. Kudzivirira gomarara
Mbatata ine folic acid, iyo inoita basa muDNA synthesis uye kugadzirisa, saka inodzivirira kuumbwa kwemhando dzakawanda dzekenza maseru nekuda kwekuchinja kweDNA. Fiber inoderedza njodzi yegomarara remukati, nepo vhitamini C uye quercetin inoshanda se antioxidants kuchengetedza masero kubva mahara radical kukuvara.
6. Kugaya
Zvekare, ode kune fiber: iyo fiber yemukati mbatatisi inobatsira kudzivirira kuvimbiswa uye inosimudzira zvigaro zvenguva dzose kune hutano hwekugaya.
7. Kudzora uremu uye kudya kunovaka muviri
Dietary fiber inowanzozivikanwa sechinhu chakakosha mukudzora uremu uye kurasikirwa. Vanoita se "fillers" muhurongwa hwekudya, vanowedzera satiety uye kuderedza kudya, saka unonzwa wakakwana kwenguva yakareba uye haugone kudya mamwe makorikori.
8. Metabolism
Mbatata inzvimbo yakanaka yevhitamini B6. Inoita basa rakakosha musimba remetabolism nekupwanya macarbohydrates uye mapuroteni kuita glucose uye amino acids. Izvi zvidiki zvidiki zviri nyore kushandisa kune simba mukati memuviri.
9.Ganda
Collagen ndiyo inotsigira ganda. Vitamin C inoshanda se antioxidant, kudzivirira kukuvadzwa kunokonzerwa nezuva, kusvibiswa, uye utsi. Vitamin C inobatsirawo kuderedza kuunyana uye kuumbwa kweganda rose.
10. Kuzvidzivirira
Tsvagiridzo yakaratidza kuti vhitamini C inogona kubatsira kuderedza kuoma uye nguva yechando, sezvo mbatatisi, zvakare, ine vhitamini C.
Kushandisa sei
Kubatsira kwembatatisi kunoenderana nekuti sei uye nechii chekubika. Butter, sour cream, mayonnaise anowedzera huwandu hwekoriori kwairi, asi mbatatisi pachayo yakaderera mumakori.
Mbatata yakawana mukurumbira wakashata "thanks" kune chikafu chinokurumidza: fries fries haisi chikafu chine hutano. Frying mumafuta akawanda, munyu uye additives inoita kuti chigadzirwa chine utano chive chinokuvadza. Asi kune nzira dzakawanda dziri nyore dzekubatanidza mbatatisi muzvokudya zvine utano. Uyezve, kune akawanda marudzi embatatisi, imwe neimwe ine yayo inobatsira zvinhu uye kuravira.
Heano mamwe mazano:
– Kubika: shandisa mbatatisi dzakatsvuka sitachi.
-Kufinya: fry goridhe mbatatisi mune diki ghee kana mafuta omuorivhi.
– Kufashaira: Fashaidza mbatatisi tsvuku kana itsva mumvura. Mbatatisi yakadaro inogona kuwedzerwa kune saladhi, sezvo isingazorasikirwe nechimiro chavo uye haizoparadzwi.
Kuti ubatsire muviri wako kubva mbatatisi, siya zvakawanda zvebhota uye muto wechitoro. Mbatata inonyanya kushandiswa nemiriwo, muriwo mutsva kana wakabikwa, uye muto wakagadzirwa kumba wakaita sematomatisi.
Zvisinei, mbatatisi ine huwandu hwakawanda hwemakhahydrates, asi izvi hazvirevi kuti inofanira kuraswa. Rangarira kuti chiyero ishamwari yedu. Uye mbatatisi zvakare!