Mbatata amapezeka padziko lonse lapansi chaka chonse. Ndiwotsika mtengo, wolemera mu zakudya, ndipo amakoma modabwitsa ngakhale atangowira m'madzi. Mbatata yataya ulemerero wawo chifukwa cha kutchuka kwa zakudya zopatsa mphamvu zochepa, koma fiber, mavitamini, mchere, ndi phytochemicals zingathandize kupewa matenda ena ndikupereka thanzi labwino.
Tangoganizani: mbatata idayamba kulimidwa ku Andes ku South America pafupifupi zaka 10 zapitazo! Ofufuza a ku Spain anaifikitsa ku Ulaya kokha kumayambiriro kwa zaka za m'ma 000, ndipo inadza ku Russia m'zaka za m'ma 16.
Mbatata Zowona
- Umboni wina umasonyeza kuti mbatata zingathandize kuchepetsa kutupa ndi kudzimbidwa.
- Mbatata wamba imakhala ndi zopatsa mphamvu pafupifupi 164 ndi 30% yamtengo watsiku ndi tsiku wa vitamini B6.
- Mbatata zophikidwa pa tsiku lachisanu ndizomwe zimakhala ndi bajeti, zotentha komanso zopatsa thanzi.
Ubwino wa mbatata
Ngakhale mutatha kutentha, mbatata imakhala ndi zakudya zofunika.
1. Thanzi la mafupa
Iron, phosphorous, calcium, magnesium, ndi zinc zomwe zili mu mbatata zimathandiza kuti thupi likhale lolimba komanso kuti likhale lolimba. Iron ndi zinc zimagwira ntchito yofunika kwambiri pakupanga ndi kukhwima kwa collagen. Phosphorous ndi calcium zimagwira ntchito yofunika kwambiri pakupanga mafupa, koma ndikofunikira kulinganiza mcherewu kuti ukhale ndi mchere wokwanira wa mafupa. Kuchuluka kwa phosphorous ndi calcium yocheperako kumapangitsa kuti mafupa awonongeke komanso kumayambitsa matenda a osteoporosis.
2. Kuthamanga kwa magazi
Kudya pang'ono kwa sodium ndikofunikira kuti muchepetse kuthamanga kwa magazi, koma kukulitsa kudya kwanu kwa potaziyamu kungakhalenso kofunika kwambiri. Potaziyamu imalimbikitsa vasodilation, kapena kufutukuka kwa mitsempha yamagazi. Potaziyamu, calcium ndi magnesium zomwe zimapezeka mu mbatata zimachepetsa kuthamanga kwa magazi.
3. Moyo wathanzi
Potaziyamu, mavitamini C ndi B zili mu mbatata, kuphatikizapo kusowa kwa mafuta m'thupi, zimathandizira thanzi la mtima. Mbatata imakhala ndi fiber yambiri. Fiber amathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi, motero amachepetsa chiopsezo cha matenda a mtima. Kafukufuku akuwonetsa kuti kudya kwambiri potaziyamu komanso kuchepa kwa sodium kungachepetse chiopsezo cha kufa ndi matenda a mtima.
4. Kutupa
Choline ndi michere yofunika komanso yosunthika. Zimathandizira kusuntha kwa minofu, kusinthasintha, kuphunzira ndi kukumbukira. Zimathandiziranso kamangidwe ka ma cell, zimathandizira kufalikira kwa mitsempha, kuyamwa kwamafuta ndikukula kwa ubongo. Mbatata imodzi yayikulu imakhala ndi 57 mg ya choline. Azimayi akuluakulu amafuna 425 mg ndi amuna 550 mg wa choline patsiku.
5. Kupewa khansa
Mbatata imakhala ndi kupatsidwa folic acid, yomwe imagwira ntchito mu DNA kaphatikizidwe ndi kukonza, kotero imalepheretsa kupanga mitundu yambiri ya maselo a khansa chifukwa cha kusintha kwa DNA. Fiber amachepetsa chiopsezo cha khansa ya colorectal, pamene vitamini C ndi quercetin amakhala ngati antioxidants kuteteza maselo ku kuwonongeka kwakukulu kwaufulu.
6. Kugaya chakudya
Apanso, ode to CHIKWANGWANI: CHIKWANGWANI zili mu mbatata kumathandiza kupewa kudzimbidwa ndi kulimbikitsa chimbudzi nthawi zonse kuti m'mimba wathanzi thirakiti.
7. Kuwongolera kulemera ndi zakudya
Ulusi wazakudya umadziwika kuti ndi chinthu chofunikira kwambiri pakuchepetsa thupi komanso kuchepetsa thupi. Amakhala ngati "odzaza" m'mimba, amawonjezera kukhuta ndi kuchepetsa chilakolako, kotero mumamva kuti ndinu odzaza nthawi yayitali ndipo simungadye zambiri zopatsa mphamvu.
8. Kagayidwe
Mbatata ndi gwero labwino kwambiri la vitamini B6. Zimagwira ntchito yofunika kwambiri mu metabolism yamphamvu pophwanya chakudya chamafuta ndi mapuloteni kukhala glucose ndi amino acid. Mankhwala ang'onoang'onowa ndi osavuta kugwiritsa ntchito mphamvu mkati mwa thupi.
9. Chikopa
Collagen ndi njira yothandizira khungu. Vitamini C amagwira ntchito ngati antioxidant, kuteteza kuwonongeka kwa dzuwa, kuipitsidwa, ndi utsi. Vitamini C imathandizanso kuchepetsa makwinya ndi mawonekedwe a khungu lonse.
10. chitetezo chokwanira
Kafukufuku wasonyeza kuti vitamini C ingathandize kuchepetsa kuuma ndi nthawi ya chimfine, monga mbatata, kachiwiri, ili ndi vitamini C.
Kagwiritsidwe
Ubwino wa mbatata zimadalira momwe ndi momwe mungaphikire. Batala, kirimu wowawasa, mayonesi amawonjezera zopatsa mphamvu zambiri, koma mbatata yokha imakhala ndi zopatsa mphamvu zochepa.
Mbatata imakhala ndi mbiri yoyipa "zikomo" chifukwa cha chakudya chofulumira: ma fries aku France si chakudya chathanzi. Kuwotcha mafuta ambiri, mchere ndi zowonjezera kumapangitsa kuti mankhwala athanzi awonongeke. Koma pali njira zambiri zosavuta kuphatikiza mbatata muzakudya zabwino. Komanso, pali mitundu yambiri ya mbatata, iliyonse ili ndi zopindulitsa zake komanso kukoma kwake.
Nawa malingaliro:
- Kuphika: gwiritsani ntchito mbatata yokhuthala.
- Kukazinga: mwachangu mbatata yagolide mu ghee pang'ono kapena mafuta a azitona.
- Kuwira: Wiritsani mbatata zofiira kapena zatsopano m'madzi. Mbatata zotere zimatha kuwonjezeredwa ku saladi, chifukwa sizidzataya mawonekedwe awo ndipo sizidzagawanika.
Kuti mupindule thupi lanu ndi mbatata, musiye mafuta ambiri ndi msuzi wogula sitolo. Mbatata amatumizidwa bwino ndi zitsamba, masamba atsopano kapena ophika, komanso msuzi wopangira tokha monga tomato msuzi.
Komabe, mbatata imakhala ndi chakudya chochuluka, koma izi sizikutanthauza kuti ziyenera kutayidwa. Kumbukirani kuti muyeso ndi bwenzi lathu. Komanso mbatata!