Chimodzi mwazakudya zopatsa thanzi mu mbatata ndi ulusi wazakudya, womwe wawonetsedwa kuti umathandizira kuwongolera kuchuluka kwa shuga m'magazi mwa odwala matenda ashuga.
Kufotokozera
Ngakhale dzina lawo, mbatata sizikhala m'banja limodzi monga mbatata, ngakhale pafupi. Mbatata ndi ma tubers, mbatata ndi mizu. M’madera ena, mbatata yakuda kwambiri imatchedwa zilazi molakwika. Zilazi zimakhala zoyera kapena zofiirira, kutengera mitundu. Ili ndi kukoma kwadothi, mawonekedwe olimba, ndipo ilibe kukoma kulikonse.
Pali mitundu yambiri ya mbatata (yamwazi), thupi lake ndi loyera, lachikasu, lalalanje ndi lofiirira. Ngakhale mawonekedwe ndi kukula kwa mbatata zimasiyana kuchokera ku zazifupi ndi zonenepa mpaka zazitali ndi zowonda.
Mtengo wa zakudya
Mbatata zotsekemera, makamaka zowala kwambiri, zimakhala ndi carotenes (provitamin A). Ndiwonso gwero labwino kwambiri la mavitamini C, B2, B6, E ndi biotin (B7). Mbatata imakhala ndi mchere wambiri, imakhala ndi manganese, folic acid, mkuwa ndi chitsulo. Mulinso pantothenic acid ndi fiber fiber.
Pindulani ndi thanzi
Mbatata ndi gwero labwino kwambiri la mapuloteni a masamba. Mbatata ndi chinthu chochepa kwambiri cha kalori. Mosiyana ndi masamba ena amizu yokhuthala, imadziwika ndi shuga wotsika kwambiri komanso imawongolera shuga m'magazi.
Antioxidant. Mbatata zotsekemera zapezeka kuti zimakhala ndi antioxidants, zomwe zimapangitsa kuti zikhale zothandiza polimbana ndi matenda otupa monga mphumu, nyamakazi, gout, ndi zina zotero.
Matenda a shuga. Mizu ya fibrous iyi ndi yoyenera kwa odwala matenda ashuga chifukwa imayendetsa shuga m'magazi bwino kwambiri komanso imathandizira kuchepetsa kukana kwa insulin.
M'mimba thirakiti. Mbatata zotsekemera, makamaka zikopa, zimakhala ndi ulusi wochuluka wazakudya, zimathandizira kuti m'mimba mukhale ndi thanzi labwino, zimachepetsa kudzimbidwa, komanso zimathandizira kupewa khansa ya m'matumbo.
Emphysema. Anthu osuta fodya komanso amene amavutika ndi kusuta ayenera kudya zakudya zokhala ndi vitamini A nthawi zonse, chifukwa utsi umayambitsa kusowa kwa vitamini A, zomwe zimapangitsa kuti mapapo awonongeke komanso mavuto ena ambiri athanzi. Kukula kwa fetal. Folic acid yomwe imapezeka mu mbatata ndiyofunikira pakukula komanso thanzi la mwana wosabadwayo.
Chitetezo cha mthupi. Kudya mbatata nthawi zonse kumalimbitsa chitetezo cha mthupi komanso kumalimbitsa chitetezo ku matenda.
Matenda a mtima. Kugwiritsa ntchito muzu wokhala ndi potaziyamu wotere kumathandiza kupewa matenda a mtima ndi sitiroko. Zimathandiza kuti madzi-mchere azikhala bwino m'maselo a thupi, komanso kugwira ntchito kwa mtima ndi kuthamanga kwa magazi.
Kupweteka kwa minofu. Kuperewera kwa potaziyamu kungayambitse kugundana kwa minofu komanso kukhala pachiwopsezo chovulala. Pangani mbatata kukhala gawo lokhazikika lazakudya zanu ngati mumaphunzitsa zolimba kuti muwonjezere mphamvu ndikupewa kukokana ndi kuvulala.
Kupsinjika maganizo. Tikakhala amanjenje, mbatata, wolemera mu potaziyamu, kuthandiza normalize kugunda kwa mtima. Zimenezi zimatumiza mpweya ku ubongo ndi kuwongolera mmene madzi a m’thupi amayendera.
Nsonga
Pogula mbatata, sankhani mitundu yakuda. Muzu wakuda kwambiri, m'pamenenso kuchuluka kwa carotene.
Sankhani mbatata zoumbika bwino, osati zamakwinya. Pewani mbatata yobiriwira, mtundu wobiriwira umasonyeza kukhalapo kwa chinthu chapoizoni chotchedwa solanine. Sungani mbatata panja pamalo ozizira, amdima, ndi mpweya wabwino, ndipo musazikulunga m’matumba apulasitiki kapena kuziyika mufiriji. Ikhoza kukhala yatsopano mpaka masiku khumi.
Mutha kuphika mbatata zonse. Peel ili ndi michere yambiri, choncho yesetsani kuti musadule, koma tsukani. Yesani kutenthetsa mbatata, kuziziritsa, ndikuziyendetsa kudzera mu pulogalamu yanu yazakudya kuti mupange zopatsa thanzi posakaniza mbatata ndi yogurt, uchi, ndi mafuta a flaxseed.