mbatata yofiiriramonga mamembala ena a banja la mbatata ( Solanum tuberosum ) amachokera ku chomera cha tuber chobadwira kudera lamapiri la Andean ku South America. Mtundu uwu wa mbatata Amachokera ku Peru ndi Bolivia.
Lili ndi khungu lakunja la buluu lofiirira ndi lakuda ndi thupi lofiirira lamkati lamkati ngakhale mutaphika.
Ili ndi mawonekedwe olimba kuposa mbatata yoyera ndipo imakhala yopatsa thanzi. Kafukufuku akuwonetsa kuti ma antioxidant omwe ali mu mbatatayi ndi okwera 2-3 kuposa mbatata yoyera chifukwa cha kupezeka kwa anthocyanins.
Kodi Purple Mbatata ndi chiyani?
mbatata yofiirira, Solanaceae kapena masamba a nightshade kwa banja lake Ndi mtundu wa masamba a mizu. Biringanya ali m'banja limodzi ndi masamba monga tomato ndi tsabola.
Mbatata zamtundu wa gofuzi ndizodziwika ku South America, makamaka chifukwa zimachokera ku Peru ndi Bolivia, ndipo zimatha kukula pang'ono ngati ziloledwa kukhwima.
Mtengo Wazakudya wa Mbatata Wofiirira
mbatata Nthawi zambiri amaonedwa kuti ndi opanda thanzi chifukwa chokhala ndi wowuma wambiri, koma ali ndi zakudya zambiri zofunika komanso ndi chakudya chabwino kwambiri.
mbatata yofiirira, Solanum tuberosum Ili ndi michere yofananira ndi mitundu ina ya mbatata m'banja lake, koma mchere wake umasiyana malinga ndi nthaka yomwe imamera.
Pali maganizo olakwika kuti zakudya zonse mu mbatata zimapezeka pakhungu. Ndipotu, zoposa theka la zakudyazo zimapezeka mu gawo lake la nyama.
100 magalamu ophika mbatata yofiirira, ndi peel yake ili ndi zakudya zotsatirazi:
Zopatsa mphamvu: 87
Mapuloteni: 2 gramu
Zakudya: 20 g
CHIKWANGWANI: 3.3 g
Mafuta: osakwana 1 gramu
Manganese: 6% ya Daily Value (DV)
Mkuwa: 21% ya DV
Iron: 2% ya DV
Potaziyamu: 8% ya DV
Vitamini B6: 18% ya DV
Vitamini C: 14% ya DV
Mbatata kuposa nthochi potaziyamu ali ndi zokhutira. Kuphatikiza apo, mbatata imakhala ndi 3 magalamu a fiber ndipo mwachilengedwe imakhala yochepa mu sodium.
Anthocyanins, sitiroberi, mphesa zofiira, kabichi wofiira ndi mbatata yofiirira ndi mankhwala a phenolic omwe amachititsa mtundu wambiri wa zipatso ndi ndiwo zamasamba, monga
Kodi Ubwino Wa Mbatata Wofiirira Ndi Chiyani?
Zopindulitsa kwambiri shuga wamagazi
glycemic index (GI)ndi muyeso wa kuchuluka kwa chakudya chomwe chimakwezera shuga m'magazi. Imawerengedwa kuchokera ku 0 mpaka 100, ndipo index ya glycemic yoposa 70 imawonedwa ngati yapamwamba.
Mu kafukufuku wofananiza wa anthu, mbatata yofiiriraZapezeka kuti glycemic index ya mbatata ndi 77, glycemic index ya mbatata yachikasu ndi 81 ndi glycemic index ya mbatata yoyera ndi 93.
Ngakhale mitundu yonse ya mbatata imakhudza kuchuluka kwa shuga m'magazi chifukwa chokhala ndi ma carbohydrate, mbatata yofiirira, imasonyeza mphamvu zochepa kusiyana ndi mitundu ina chifukwa cha kuchuluka kwa mankhwala a polyphenol zomera.
Mankhwalawa amachepetsa kuyamwa kwa zowuma m'matumbo, motero mbatata yofiiriraAmachepetsa mphamvu ya shuga m'magazi.
Lili ndi ma antioxidants opindulitsa m'thupi
Mofanana ndi zipatso ndi masamba ena okongola, mbatata yofiiriraMtundu wake wowala ndi chizindikiro chakuti ali ndi ma antioxidants ambiri. M'malo mwake, imakhala ndi zochita za antioxidant kuwirikiza kawiri kapena katatu kuposa mbatata yoyera kapena yachikasu.
Antioxidants ndi zomera zomwe zingateteze maselo ku zotsatira zovulaza za kupsinjika kwa okosijeni.
mbatata yofiiriraNdiwolemera kwambiri mu polyphenol antioxidants yotchedwa anthocyanins. Mabulosi abuluu ndipo mabulosi akuda ali ndi ma antioxidants omwewo.
Kudya kwambiri kwa anthocyanins kumapangitsa kuti mafuta a kolesterolini akhale abwino, amateteza maso, komanso amachepetsa chiopsezo cha matenda a mtima, khansa ndi matenda a shuga.
Kuphatikiza pa kuchuluka kwawo kwa anthocyanin, ma antioxidants omwe amapezeka mumitundu yonse ya mbatata ndi awa:
- Vitamini C
- Carotenoid mankhwala
- Selenium
- Tyrosine
- Mankhwala a polyphenolic monga caffeic acid, scopolin, chlorogenic acid ndi ferulic acid
bwino kuthamanga kwa magazi
Kudya mbatata yofiiriraNdizopindulitsa pa mitsempha ya magazi ndi kuthamanga kwa magazi. Izi zili choncho chifukwa cha kuchuluka kwa potaziyamu chifukwa chopatsa thanzichi chimathandiza kuchepetsa kuthamanga kwa magazi. Mwinanso zinthu za antioxidant zimagwiranso ntchito.
Phunziro laling'ono la masabata a 4 mwa anthu omwe ali ndi vuto la kuthamanga kwa magazi anapeza asanu ndi limodzi mpaka asanu ndi atatu kawiri pa tsiku mbatata yofiirira adatsimikiza kuti kudya kumachepetsa kuthamanga kwa magazi kwa systolic ndi diastolic (zinambala zapamwamba ndi zotsika za mtengo) ndi 3.5% ndi 4.3%, motsatana.
Kukhala ndi mitsempha yolimba kumawonjezera chiopsezo cha matenda a mtima kapena sitiroko chifukwa minyewa simatha kufutukuka chifukwa cha kusintha kwa kuthamanga kwa magazi.
zofiirira za mbatataAmachepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi matenda oopsa. Amachepetsanso kuchuluka kwa cholesterol. Chifukwa, mbatata yofiirira Iwo sangakhoze kokha kulamulira matenda oopsa, komanso kupewa matenda a mtima.
Amachepetsa chiopsezo cha khansa
Maphunziro angapo a labu awonetsa ma antioxidants, kuphatikiza mbatata yofiirirawasonyeza kuti mankhwala ena mu umodzi angathandize kupewa kapena kulimbana ndi khansa monga khansa ya m'matumbo ndi m'mawere.
Mu phunziro lina, mbatata yofiirira Maselo a khansa omwe amathandizidwa ndi chotsitsacho adakula pang'onopang'ono.
Kafukufuku wachipatala nawonso chibakuwa nyama mbatatazikuwonetsa kuti zimalepheretsa mapangidwe a chotupa. Amachepetsanso kukula kwa zotupa ndi ma polyps m'matumbo, m'matumbo ndi minofu yolumikizana ndi pafupifupi 50%.
Imakusungani odzaza chifukwa cha fiber
Kudya mbatata yofiirira Zimathandiza kukwaniritsa zosowa za tsiku ndi tsiku za fiber. Zakudya zopatsa thanzi zimakupangitsani kumva kuti ndinu okhuta, zimalepheretsa kudzimbidwa, zimakhazikika m'magazi a shuga komanso zimathandizira kukhala ndi cholesterol yabwino.
mbatata yofiirira Ena mwa wowuma mu mbatata zonse, kuphatikiza iyi, ndi mtundu wa fiber wotchedwa resistant starch. wowuma wosamva M'matumbo a m'mimba, umakaniza chimbudzi, koma mabakiteriya a m'matumbo akuluakulu amawotchera.
Panthawi ya fermentation iyi, mafuta acids amfupi mankhwala odziwika amapangidwa. Mankhwalawa amathandiza kuti m'matumbo akhale ndi thanzi labwino.
Imawongolera chimbudzi ndi thanzi lamatumbo
pambuyo chimbudzi mbatata yofiirira imatulutsa ma polyphenols, mamolekyu omwe amagwira ntchito omwe amalimbikitsa thanzi lamatumbo. Kafukufuku akuwonetsa kuti mamolekyuwa amatha kuletsa khansa ya thirakiti la GI ndi m'matumbo.Kuchuluka kwa fiber mu mbatatayi kumalimbikitsa kukula kwa mabakiteriya abwino a m'matumbo.
mbatata yofiirira anthocyanins amateteza matumbo ndi ma cell am'mimba ku kutupa komanso kuwonongeka kwakukulu kwaufulu. Ma polyphenols awa amaletsanso kuyamwa kwachitsulo kwambiri m'matumbo, komwe kumatha kukhala poizoni.
Kuteteza chiwindi kugwira ntchito
Kafukufuku adachitika mu 2016 kuti awone momwe ma anthocyanins ofiirira a mbatata amawonongera chiwindi cha nyama.
Zotsatira zake zidawonetsa kuti ntchito ya antioxidant idakwera m'maphunzirowa. Mamolekyu omwe amagwira ntchitowa amachepetsa kuyamwa, kagayidwe kazakudya ndi kusunga mafuta m'chiwindi.
mbatata yofiirira Muli chlorogenic acid. Zapezeka kuti mankhwalawa amaphwanya magazi ndikulepheretsa ntchito ya enzymatic ya mapuloteni a procoagulant ndi peptides.
A wathanzi m'malo chakudya mitundu
Mbatata, kaloti ndi masamba ena amizu amagwiritsidwa ntchito kukongoletsa zakudya ndipo amalimidwa makamaka pamakampani amitundu yachilengedwe.
Ma anthocyanins omwe amapezeka muzu wa masambawa ndiabwino kwambiri popangira mitundu yazakudya monga zakumwa za zipatso, madzi a vitamini, ayisikilimu ndi yogati.
Kodi Mbatata Yofiirira Imakhala Ndi Vuto Lililonse?
Mpaka lero mbatata yofiiriraPalibe poizoni kapena zotsatira zoyipa zomwe zatsimikiziridwa. Choyipa chimodzi pakudya mopambanitsa masamba awa ndi vuto la kutsekeka kwa magazi. mbatata yofiiriraKuchuluka kwa ma anthocyanins omwe amapezeka mu tiyi amatha kuyanjana ndi anticoagulants / ochepetsa magazi.
Chifukwa;
mbatata yofiirirandi wathanzi ndi zokongola membala wa banja mbatata kuti ndi ofunika kudziwa. Poyerekeza ndi mbatata wamba, ili ndi index yotsika ya glycemic ndipo ndi yabwino kwa shuga wamagazi.
Kukhalapo kwa flavonoids wochuluka ndi phenolic acid kumawapatsa anti-kunenepa, kugaya chakudya komanso anti-cancer. Ma anthocyanins a mbatata amatetezanso mtima, chiwindi, ubongo ndi matumbo ku matenda otupa.
