Iko Nutrient Value ye Tubers
Mbatata yakave yakanyorwa marhydrohydrat akaipa kwemakumi emakore kuburikidza nekusakarurama kwezvakaitwa nesayenzi nekudhinda. Zvidzidzo zvekare zvakabatanidza mbatatendi mitsvuku kuwedzera kuwedzera kuwanda uye Type-2 chirwere cheshuga. Nhoroondo dzakwegura dzinobva kuHarvard University kutsvakurudza kunyange dzakaratidza mbatata dzakanga dzakagadzira mafuta asingakodzeri mhuka yemiriwo. Zvose zvakashata zvakadzama uye miitiro yekudya zvinoderedza carbs zvakaita kuti vazhinji vedu tizvibvise pane zvatinodya.
Zvidzidzo zvekare zvakakundikana kuisa zvose zvese pamusoro pehupi hwemazamu vatsvakurudzo vekutsvakurudza vaidya. Tsanangudzo yehutsva yakaratidza vanozvipira vaidya zvakawanda zveFrance fries uye mbatata. Zvechokwadi, kupedza fry uye chiputi zvingadai zvisina kunaka, kukurudzira kuwedzera, kuwedzera, uye kunyange kurwara. Zvinosuruvarisa, tsvakurudzo yakaita chikanganiso chekutaura mbatata seyakashata yemakhahydrates pasina kutora mashoko aya anokosha kunyatsofungisisa.
Tsvakurudzo yezvino yakave yakasangana nemashoko aya akare asina kunaka pamusoro pemavatata mavara. Icho chinopera, mbatatisi haisi mhosva asi kuti yakagadzirirwa sei kana kushandiswa. Zvitsva zvinowanikwa zvinoratidza kuti mbatata yakachena ndiyo chimiro chakanaka chokudya chikamu chekudya kwakanaka .
Nei Akashanda Vakuru neVatambi Vadya Zvidhakwa Zvitsvuku
Maererano neshoko rakabudiswa mu Journal of Advances in Nutrition , mazai machena anofanira kunge akabatanidzwa semiriwo mune zvose zvinotungamirira zvekudya nekuti ane zvigadziri zvinokosha. Mbatatayi inoratidzwawo kuti ine gweidhaidhaine ine utano ine basa rinokosha mukudya kunovaka muviri. Mbatatari ikozvino mishonga inonyanya kudyiwa muUnited States.
Muchengi mbatatera izere nenyuchi dzinokosha, mavhithamini uye inogadzirwa zvakanaka ye fiber. Izvo zvinoratidzwawo kuti dzine puroteni yakakwirira-yepamusoro nekuda kwepamusoro yeamino acid yakagadzirwa . Panguva yekuongororwa kwezvokudya, yakagadzirirwa mbatatisi kupfuura yekurudziro yemamino acid ye lysine, methionine, threonine, uye tryptophan. Amino acids, kunyanya lysine inotora basa rinokosha mumusana kugadzirisa.
I-carbohydrate kana starchy chikamu chemazamu ematatari akakwirira pane glycemic index (GI) . Izvi zvinoreva kuti inopinda muropa nokukurumidza asi vatambi vemwoyo murefu vanoda izvi. Zvokudya ndiyo mafuta ako uye mbatata yakabikwa yakagadzira chikafu chinonaka pamberi pekuita basa rakaoma.
Leslie Bonci, RD, Mutevedzeri weMitiki Mishonga Chikafu paYunivhesiti Pittsburgh Medical Center, inokurudzira kuwedzera huwandu hweprotini kana mafuta ane utano hwakakonzera kupedzisa pasi mufananidzo weGI. Izvi zvinobvumira kushandiswa kunononoka munguva yekushanda zvakaoma kana kure kure.
Mbatata uye Proteine Content
Maererano nekudzidza pamusoro pevhenekera, vane zvigadzirwa zveprotini. Unhu hwepuroteni yemichero hunogadziriswa neamino acid iyo yakagadzirwa uye kudedtibility. Amino acid quality inopiwa zvikwereti zvichienderana neamino acids iri mukati mezvokudya kana ichienzaniswa nemuviri wevanhu amino acid zvinoda. Mbatata inonzi inopfuura kudarika kunorudzirwa kwezvinhu zvina zvakakosha amino acids - lysine, methionine, threonine, uye tryptophan.
Mbatatini yeproteiniti yakaderera (5g kune imwe mbatata yakasvibirira), asi kugadzika uye amino acid kukosha kwakarongwa zvakanaka kwazvo. Izvi zvinoreva kuti muviri unochera uye unotora akawanda emamino acid kubva pakudya mbatata. Muzvokwadi, zvichienderana nematata, inenge 90 muzana yeprotini inowanikwa. Iko inofananidzwa nehupenyu hunoenzaniswa nehuwandu hweiyo mazai eprotein (100% kunyanya).
Imwe tsvakurudzo yemhinduro pamusoro pepuroteni yepitatini inoratidza kukosha kwezvakaberekwa (chiyero chakachengeterwa kukura kana kugadziriswa chakaparadzaniswa nemari yakagadzirirwa) yakakwirira kupfuura soybean uye maruva. Iyo yakanakisisa yemamino acid uye zvimwe zviwanikwa zvinokosha zvakagadzira mapuroteni emukirai kuti ave ehupamhi hwepamusoro uye inobatsira kudya kunovaka muviri.
Health Benefits
IAmerican Society of Nutrition (ASN) yakagovera tsvakurudzo yakawanda uye yakapa zvinowanikwa pamusoro pehutano huripo hwemazamu. Vanotsvakurudza vanoverengeka vakakurukura kuti nei mbatatari chikamu chinokosha chekudya kwakanaka.
Chimwe chidzidzo chaitarisirwa nevakadzi vechidiki vane makore ekuberekwa nevana uye kukosha kwehupenyu hwakanaka uye kudya kunovaka muviri. Zvinonzi vakadzi vechidiki vari kungodya 50 muzana yemari yekurudziro yezuva rimwe nerimwe yemiriwo kusanganisira mbatata yakachena. Mishonga inokosha kare, mushure mokunge uye mushure mokunge avata pamuviri kuti kuwedzere utano hwemadzimai nemwana. Kuti uwedzere huwandu hwehuwandu hwevakadzi ava, hwakakurudzirwa kuwedzera potassium-pfuma mbatata kune kudya kwavo.
Ongororo yakawedzerwa ienzanisa mbatatisi kune mamwe mahydrohydrates pamwe nemhuka yakatsvuka kana ichidyiwa nevana vaduku. Mhinduro yakaratidza vana kuti vadye 30 muzana vashoma makoriki pavakashandiswa yakabikwa mbatata yakabikwa. Uyezve, mushure mekudya glucose uye insulini yakanga isiri yakasiyana zvikuru kupfuura usati wadya. Zvinowanikwa zvinoratidza kuti kuverenga glycemic (GI) kuverenga hakugoneki kana mbatata ichibatanidzwa nezvimwe zvokudya. Kutaura zvazviri, kudya mbatatisi neprotheni kana mafuta ane utano kunoratidzwa kunonoka kusuruvha kana glucose kusunungurwa. Izvi zvakawanikwa zvakafanana nemigumisiro inowanikwa kune vanhu vakuru.
Imwe yedzidzo yakatarisa potassium muzhuta inofananidzwa nekuwedzera kwekudya. Maererano nekutsvakurudza, zvikamu zvitatu chete zvemaAmerica zvinosangana nekudyiwa kwe 4700 mg / d ye potassium. Mbatata inopa pfuma yakawanda inopa 19-20 kubva muzana yeAmerica. Zviongorori zvishoma zvakanyatsoongorora kuisa zvinoda kudya zve potassium uchishandisa zvokudya. Zvisinei, chidzidzo chekutanga-che-chimiro chechikwata chevatsvakurudzi veYunivhesiti yePurdue chakawana kuti bioavailability ye potassium mune mbatatisi yakanyanyisa kukunda kupfuura iyo inobva kuwedzerwa. Izvi zvinoreva kuti muviri unokwanisa kunyanya uye kushandisa potasium zvakanyatsonaka kana uchidya mbatata mhlophe.
Mbatata Inotsigira Kushanda Kwako
Mbatata ndeyechokwadi yemiriwo inoshandiswa muAmerica. Ichowo chine mari isingadhuri yemiti inokosha. Inenge 50 kubva muzana yevanhu vanogadzirira mbatata nzira yakarurama nekugadzira, kubika, kana kuibikira kuti varambe vachidya.
Maererano neshoko rakabudiswa neAmerican Dietetic Association, kudya mbatata yakabikwa yakakura chaizvo sepasta yekugadzirira vatambi kuti vashande zvakasimba kwenguva yakareba. I- carbohydrate ine utano inoratidzirwa kupa simba rakakwana uye kugadzirisa nzara kwemaawa. Mumwe wekudyidzana akabika mbatata mitsvuku inenge 170 maoriyori, 37g e carbs, 5g yeprotheni, uye 4g ye fiber asina zvachose mafuta.
Mbatata inewo yakawanda yeLysine, inokosha amino acid uye chimwe chezvivako zveproteine. Iyo puroteni yemichero yakakwirira inowanikwa mumatatata inoratidzwa kukurudzira musimba kukura uye yakakodzera yomuviri basa. Zvinoratidzwawo kuti zvinopisa mafuta zvakanyatsonaka kukurudzira huwandu hwehupfumi hwehuviri.
Vanhu vakuru vanoshingaira nevatambi vari kutora zvakanakisa simba rakanaka uye kushandiswa kwemasisita mazai machena. Iyo phytochemicals, antioxidants, uye michina inokosha inoratidzwawo kutsigira hutano hwakanaka. Zvinowanikwa uchapupu hwakakwana hwakapiwa kutsigira mbatatisi sezvokudya zvinovaka muviri kuti urambe uchidya.
Potato Tips
Bika kana kubika mbatatisi yako panzvimbo yekutsvaga.
Dzivisa mapepa akakwirira akafanana nekamuki omunyu, cheddar cheese, uye bhotela.
Bika mbatari wedges uye usashandise shuga yakawedzera organic ketchup.
Farira mbatakiti yako yakabikwa yakagadzirirwa neArase Greek yogurt panzvimbo yekisiki yakasviba kana bhuru.
Gadzirira mbatata yakashambadza uchishandisa kwete kusvika kune yakaderera-sodium kana muto mishonga, mukaka usina mafuta kana uri pasi-mafuta, kana pasi-mafuta yakawanda echiGiriki yogurt.
Mbatya dzembatata haisi yemiriwo inoshumira.
> Sources:
Dariush Mozaffarian, MD et al., Kuchinja mune Zvokudya uye Upenyu uye Kurema Kwemazuva Ekuwana Kuwanikwa Kwevakadzi neVanhu, New England Journal of Medicine , 2011
> Janet C. King uye al., White Potato, Human Health, uye Dietary Guidance, Kufambira Mberi Mukudya , 2013