Chii chinonzi Purple Potato, Ndezvipi Zvakanakira?

mbatatisi yepepuru, sedzimwe nhengo dzemhuri yembatatisi ( Mbatata ) inobva kune tuber chirimwa chinowanikwa munzvimbo yemakomo yeAndean kuSouth America. Mhando yembatatisi iyi Inowanikwa kuPeru neBolivia.

Iine ruvara rwebhuruu rwepepuru uye dema rekunze ganda uye yakapenya yepepuru yenyama yemukati kunyange mushure mekubika.

Iine denser texture kupfuura mbatatisi chena uye inovaka muviri. Zvidzidzo zvinoratidza kuti mazinga e-antioxidant mune iyi mbatatisi akakwira zvakapetwa ka2-3 pane chena-nyama mbatatisi nekuda kwekuvapo kweanthocyanins.

Chii chinonzi Purple Mbatata?

mbatatisi yepepuru, Solanaceae kana nightshade muriwo kumhuri yake Imhando yemuriwo wemidzi. Eggplant iri mumhuri imwechete nemuriwo sematomatisi nemhiripiri.

Iyi mbatatisi yegorofu bhora rakaenzana inozivikanwa muSouth America, kunyanya sezvo ichibva kuPeru neBolivia, uye inogona kukura kusvika pakukura zvishoma kana ikabvumidzwa kusvika pakukura kwakazara.

Nutritional Value yePurple Mbatata

matapiri Inowanzoonekwa sechinhu chisina kunaka nekuda kwehuwandu hwe starch, asi ine zvakawanda zvakakosha zvekudya uye chikafu chine utano. 

mbatatisi yepepuru, Mbatata Iine chikafu chakafanana kune dzimwe mhando dzembatatisi mumhuri yayo, asi mamineral ayo anosiyana zvichienderana nevhu raanorimwa. 

Pane fungidziro isiri iyo yekuti zvese zvinovaka muviri mumatata zvinowanikwa muganda. Kutaura zvazviri, inopfuura hafu yezvokudya zvinowanikwa muchikamu chayo chenyama.

100 gramu yakabikwa mbatatisi yepepuru, ine peel yayo ine zvinotevera zvinovaka muviri:

Calories: 87

Mapuroteni: 2 gramu

Carbs: 20 gramu

Fiber: 3.3 gramu

Mafuta: asingasviki 1 gramu

Manganese: 6% yeDaily Value (DV)

Mhangura: 21% yeDV

Simbi: 2% yeDV

Potassium: 8% yeDV

Vitamin B6: 18% yeDV

Vitamin C: 14% yeDV

Mbatata kupfuura mabhanana potasium ane zviri mukati. Uyezve, kushumirwa kwembatatisi kune 3 magiramu efiber uye yakaderera mu sodium.

Anthocyanins, sitirobheri, mazambiringa matsvuku, tsvuku tsvuku uye mbatatisi yepepuru ndiwo phenolic makomisheni anokonzera ruvara rwakanyanya rwemichero nemiriwo yakawanda, senge

Ndezvipi Zvakanakira Purple Mbatata?

Zvimwe zvinobatsira shuga yeropa

glycemic index (GI)chiyero chekuti chikafu chinosimudza shuga yakawanda sei. Inotarwa kubva pa0 kusvika ku100, uye glycemic index yakakura kupfuura 70 inoonekwa seyakakwira.

Muchidzidzo chekuenzanisa muvanhu, mbatatisi yepepuruIzvo zvakaonekwa kuti iyo glycemic index yembatatisi ndeye makumi manomwe nenomwe, iyo glycemic index yeyero mbatatisi ndeye 77 uye iyo glycemic index ye chena mbatatisi i81.

Nepo marudzi ese embatatisi achikanganisa mazinga eshuga yeropa nekuda kwehuwandu hwawo hwecarbohydrates, pepuru mbatatisi, inoratidza kushanda kushoma pane mamwe marudzi nekuda kwekuwanda kwehuwandu hwepolyphenol chirimwa makomisheni. 

Mishonga iyi inoderedza kubatwa kwemasitashi muura, saka mbatatisi yepepuruInoderedza kushanda kwemazinga eshuga.

Iine antioxidants inobatsira muviri

Kufanana nemimwe michero nemiriwo ine mavara, mbatatisi yepepuruRuvara rwayo rwakajeka chiratidzo chekuti yakakwirira mune antioxidants. Muchokwadi, ine zvakapetwa kaviri kana katatu zvakanyanya antioxidant chiitiko pane chena kana yero mbatatisi. 

Antioxidants zvimiti zvinosanganiswa zvinogona kudzivirira masero kubva kune zvinokuvadza zvinokonzerwa neoxidative stress. 

mbatatisi yepepuruIyo inonyanya kupfuma mu polyphenol antioxidants inonzi anthocyanins. Blueberries uye mablackberries ane mamwe antioxidants. 

Kudya kwakanyanya kweanthocyanins kunochengeta cholesterol mazinga muhutano hwakanaka, inodzivirira hutano hwemaziso, uye inoderedza njodzi yechirwere chemoyo, mamwe magomarara uye chirwere cheshuga.

Pamusoro peyakanyanya anthocyanin yemukati, antioxidants inowanikwa mumhando dzese dzembatatisi dzinosanganisira:

- C vitamini

- Carotenoid mishonga

- Selenium

- Tyrosine

- Polyphenolic maumbirwo akadai caffeic acid, scopolin, chlorogenic asidhi uye ferulic acid.

inovandudza BP

Kudya mbatatisi yepepuruInobatsira pamudziyo weropa uye ropa. Izvi zvinokonzerwa nekuwanda kwe potassium nekuti chikafu ichi chinobatsira kuderedza BP. Zvichida iyo antioxidant yemukati inoitawo basa.

Chidzidzo chidiki che4-vhiki muvanhu vane high blood pressure vakawana matanhatu kusvika masere kaviri pazuva mbatatisi yepepuru yakasarudza kuti kudya kwakaderedza systolic uye diastolic yeropa (nhamba dzepamusoro uye dzakaderera dzeukoshi) ne3.5% uye 4.3%, zvichiteerana.

Mukuwedzera, zvimwe zvidzidzo zvakafananidza kudya mbatatisi chena. mbatatisi yepepuru inoti kudya kunogona kuderedza kuomarara kwetsinga.

Kuva netsinga dzakaoma kunowedzera njodzi yehosha yemoyo kana sitiroko nekuti tsinga hadzigone kudzikama zviri nyore mukupindura shanduko yeBP.

purple potato extractsInoderedza BP muvanhu vane hypertension. Iyo zvakare inoderedza kuunganidzwa kwecholesterol. Nokuti, mbatatisi yepepuru Haikwanisi kudzora hypertension chete, asiwo kudzivirira zvirwere zvemwoyo.

Inoderedza njodzi yegomarara

Zvidzidzo zvinoverengeka zverabhu zvakaratidza antioxidants, kusanganisira mbatatisi yepepuruyakaratidza kuti mamwe makemikoro mune imwe anogona kubatsira kudzivirira kana kurwisa kenza dzakadai semuura negomarara rezamu.

Mune chimwe chidzidzo, mbatatisi yepepuru Masero egomarara akabatwa neaya akatorwa akakura zvishoma nezvishoma.

Clinical research zvakare yepepuru nyama mbatatisiinoratidza kuti inodzvinyirira kuumbwa kwebundu. Iyo zvakare inoderedza saizi yemamota uye polyps mumatumbo, colon uye connective tissue neinosvika 50%.

Inokuchengeta iwe wakakwana nekuda kweiyo fiber yemukati

Kudya mbatatisi yepepuru Inobatsira kuzadzisa zvinodiwa zvefiber zuva nezuva. Dietary fiber inoita kuti unzwe wakaguta, inodzivirira kuvimbiswa, inodzikamisa shuga yeropa uye inobatsira kuchengetedza hutano hwakanaka hwecholesterol.

mbatatisi yepepuru Imwe starch iri mumbatatisi yese, kusanganisira iyi, imhando yefiber inonzi resistant starch. resistant starch Mudumbu, inopikisa kugaya, asi mabhakitiriya ari mudumbu guru anoivirisa.

Panguva iyi yekuvirisa. short cheni mafuta acids makomisheni anozivikanwa anogadzirwa. Mishonga iyi inobatsira kuvandudza hutano hwematumbo.

Inovandudza kugaya uye hutano hwematumbo

mushure mekugaya mbatatisi yepepuru inoburitsa polyphenols, mamorekuru anoshanda anokurudzira hutano hwematumbo. Tsvagiridzo inoratidza kuti mamorekuru aya anogona kuvharisa kenza yeGI turakiti uye colon. Iyo yakakwira fiber yemukati mune idzi mbatatisi inosimudzira kukura kweakanaka gut mabhakitiriya.

mbatatisi yepepuru anthocyanins inodzivirira matumbo uye maseru emukati kubva kuzvimba uye mahara radical kukuvara. Aya ma polyphenols anomisawo kunyura kwesimbi mumatumbo, izvo zvinogona kuita muchetura.

Inodzivirira kushanda kwechiropa

Chidzidzo chakaitwa muna 2016 chekuongorora maitiro epepuru mbatatisi anthocyanins pakukuvara kwechiropa chemhuka.

Mhedzisiro yakaratidza kuti iyo antioxidant chiitiko chakawedzera muzvidzidzo. Aya mamorekuru anoshanda akanonoka kutora, metabolism uye kuchengetedza kwemafuta muchiropa.

inodzivirira kugwamba kweropa

Kuputika kweropa, kunozivikanwawo se thrombosis, ndicho chikonzero chikuru chekufa munyika yose. mbatatisi yepepuru inobatsira kudzivirira mamiriro ezvinhu aya.

mbatatisi yepepuru Iine chlorogenic acid. Mushonga uyu wekemikari wakawanikwa uchipwanya magwamba eropa uye unotadzisa kuita enzymatic yeprocoagulant protein uye peptides.

Imwe nzira ine hutano kune kudya kwemavara

Mbatata, makarotsi nemimwe midzi midzi inoshandiswa kupendesa chikafu uye inorimwa yakanangana neindasitiri yemavara echisikigo.

Purple mbatatisi inogona zvakare kushandiswa seyakasikwa chikafu chemavara kana ichienzaniswa neakawanda emakemikari madhayi echikafu nekuda kwechisikigo uye anthocyanin zvirimo.

Iwo anthocyanins anowanikwa mumudzi uyu wemuriwo akanakisa pakugadzira mavara echikafu sezvinwiwa zvemichero, mvura yevhitamini, ice cream uye yogati.

Purple Mbatata Ine Chero Kukuvadza?

Kusvikira nhasi mbatatisi yepepuruHapana chepfu kana mhedzisiro yakaratidza. Imwe yakaderera yekudyisa iyi mudzi yemuriwo inogona kuve matambudziko nekuvhara ropa. mbatatisi yepepuruHuwandu hwepamusoro hweanthocyanins hunowanikwa mutii hunogona kudyidzana nemaanticoagulants / vatete veropa.

Semagumo;

mbatatisi yepepuruinhengo ine hutano uye ine mavara yemhuri yembatatisi iyo inofanirwa kuziva. Kuenzaniswa nembatatisi yenguva dzose, ine yakaderera glycemic index uye iri nani kune shuga yeropa.

Kuvapo kweflavonoids yakawanda uye phenolic acids inovapa anti-obesity, digestive uye anti-cancer properties. Mbatata anthocyanins inodzivirirawo moyo, chiropa, uropi uye matumbu kubva kuzvirwere zvinopisa.