Imwe yehutano hwakanyanya hutano mumatapi anotapira ndeyekudya fiber, iyo yakaratidzwa kubatsira kudzora mazinga eshuga yeropa kune vane chirwere cheshuga.
tsananguro
Pasinei nezita ravo, mbatatisi haisi yemhuri imwechete sembatatisi, kwete kunyange pedyo. Mbatata ichubhu, mbatatisi midzi. Mune dzimwe nzvimbo, mhando dzakasvibirira dzembatatisi dzinonzi mayam. Mazamu ari machena kana kuti purplish muvara, zvichienderana nemhando. Iine kuravira kwevhu, kugadzirwa kwakaomarara, uye kashoma kutapira.
Kune marudzi akawanda embambaira (yam), nyama ichena, yero, orenji nepepuru. Kunyange chimiro nekukura kwembatatisi zvinosiyana kubva kupfupi uye gobvu kusvika kureba uye mutete.
Kukosha kwehutano
Mbatatisi dzinotapira, kunyanya dzine mavara akajeka, dzakapfuma zvakanyanya mu carotenes (provitamin A). Iyo zvakare yakanaka sosi yevhitamini C, B2, B6, E uye biotin (B7). Mbatatisi yakapfuma mune zvicherwa, ine manganese yakawanda, folic acid, mhangura uye iron. Iyo ine zvakare pantothenic acid uye inovaka fiber.
Kubatsirwa kwehutano
Sweet mbatatisi ndiyo yakanakisa sosi yemapuroteni emiriwo. Sweet potato chinhu chakaderera checalorie chigadzirwa. Kusiyana nemimwe miriwo ine starchy midzi, inozivikanwa nekuderera kwayo shuga yemukati uye yakanaka yeropa regulator.
Antioxidant. Mbatatisi inotapira yakawanikwa yakakwira mune antioxidants, ichiita kuti ibatsire mukurwisa mamiriro ekuzvimba akadai seasthma, arthritis, gout, nezvimwe.
Chirwere cheshuga. Iyi fibrous mudzi inokodzera vane chirwere cheshuga sezvo ichigadzirisa mazinga eshuga yeropa zvakanyanya uye inobatsira kuderedza insulin kuramba.
Digestive tract. Mbatatisi dzinotapira, kunyanya matehwe, dzine huwandu hwakakosha hwekudya fiber, dzinobatsira kuchengetedza hutano hwemudumbu, kubvisa kuvimbiswa, uye zvakare kubatsira kudzivirira cancer yekoloni.
Emphysema. Vanosvuta uye vanyajambwa vefodya yefodya vanofanira kugara vachidya chikafu chine vhitamini A yakawanda, sezvo utsi huchitungamira kushaikwa kwevhitamini A, zvichikonzera kukuvara kwemapapu uye akati wandei mamwe matambudziko ehutano. Kukura kwemwana. Folic acid inowanikwa mumbambaira yakakosha pakukura uye hutano hwe "fetus".
The immune system. Kugara uchinwa mbatatisi kunosimbisa immune system yemuviri uye kunosimbisa kurwisa utachiona.
Chirwere chemoyo. Kushandiswa kwemudzi we potassium uyu kunobatsira kudzivirira chirwere chemoyo uye sitiroko. Inobatsira kuchengetedza mvura-munyu muyero mumasero emuviri, pamwe chete nekushanda kwemoyo neropa.
Tsandanyama cramps. Kushaikwa kwePotassium kunogona kukonzera tsandanyama spasms uye zvakanyanya kukonzeresa kukuvara. Ita mbatatisi ive chikamu chenguva dzose chekudya kwako kana iwe uchidzidzira zvakaoma kuwedzera simba uye kudzivirira cramps uye kukuvara.
Stress. Kana isu tichitya, mbatatisi, yakapfuma mu potassium, inobatsira kugadzirisa kurova kwemoyo. Izvi zvinobva zvatumira okisijeni kuuropi uye zvinodzora kuenzana kwemvura yemuviri.
Tips
Paunenge uchitenga mbatatisi, sarudza marudzi erima. Iyo yakasviba mudzi, iyo yakakwirira ye carotene content.
Sarudza mbatatisi dzakaumbwa zvakanaka, kwete dzakaunyana. Dzivisa mbatatisi dzakasvibirira, ruvara rwegirini runoratidza kuvepo kwechinhu chine muchetura chinonzi solanine. Chengeta mbambaira panze panzvimbo inotonhorera, ine rima, uye inofefetera zvakanaka, uye usaiputire mumabhegi epurasitiki kana kuisa mufiriji. Inogona kugara yakachena kusvika mazuva gumi.
Iwe unogona kubika mbatatisi yakazara. Iyo peel ine zvakawanda zvinovaka muviri, saka edza kusaigura, asi bhurasha. Edza kupisa mbatatisi, kuipisa, uye kuifambisa kuburikidza nepurogiramu yako yezvokudya kuti uite smoothie inovaka muviri nekusanganisa mbatatisi neyoghurt, uchi, uye flaxseed mafuta.