Benefits dzeMbatatisi - Nutritional Value uye Kukuvadza kweMbatatisi

Mabhenefiti embatatisi anosanganisira kudzikisa BP, kuwedzera kusadzivirirwa kwezvirwere, kuderedza kuzvimba nekuvandudza kugaya.

Mbatata, “Solanum tuberosum" Ichubhu yepasi pevhu inokura pamidzi yechirimwa chinonzi Icho chirimwa chinobva kuSouth America. Yakaunzwa kuEurope muzana remakore rechi16 uye yakapararira kunyika kubva ipapo. Iko zvino yarimwa mumarudzi asingaverengeki pasi rose.

Mbatata dzakabikwa nematehwe adzo dzine potassium yakawanda uye vhitamini C. Kazhinji inenge iri mumumvuri webrown. Asi kunewo marudzi ane mavara akasiyana-siyana, kusanganisira yero, tsvuku, uye yepepuru. Izvo zvinobatsira zvemhando imwe neimwe yembatatisi zvakare zvakasiyana kubva kune mumwe.

Ingani makorikori mumbatatisi?

Macalories e100 magiramu embatatisi yakanyungudutswa ndeye 87, mbatatisi mbishi makumi manomwe nenomwe, yakabikwa mbatatisi 77, fries yeFrance 93 makori.

Nutritional kukosha kwembatatisi

Kukosha kwehutano hwepakati yakabikwa mbatatisi ine ganda (anenge 173 gramu) ndeiyi inotevera:

• 161 macalorie
• 36.6 magiramu emacarbohydrates
• 4.3 gramu mapuroteni
• 0.2 magiramu emafuta
• 3.8 magiramu efiber
• 16.6 milligrams yevhitamini C (28 muzana DV)
• 0,5 milligrams yevhitamini B6 (27 muzana yehuwandu hwezuva nezuva)
• 926 milligrams ye potassium (26% yehuwandu hwezuva nezuva)
• 0,4 milligram manganese (19 muzana DV)
• 2,4 milligrams ye niacin (12 muzana yehuwandu hwezuva nezuva)
• 48,4 micrograms yefolate (12 muzana yehuwandu hwezuva nezuva)
• 48,4 milligrams ye magnesium (12 muzana yehuwandu hwezuva nezuva)
• 121 milligrams yephosphorus (12 muzana yehuwandu hwezuva nezuva)
• 1,9 milligrams esimbi (10 muzana DV)
• 0,2 milligrams emhangura (10 muzana DV)
• 0,1 milligrams ye thiamine (7 muzana DV)
• 0,7 milligrams ye pantothenic acid (7 muzana DV)
• 0,1 milligrams ye riboflavin (5 muzana yehuwandu hwezuva nezuva)
• 3,5 micrograms yevhitamini K (4 muzana yehuwandu hwezuva nezuva)
• 0,6 milligrams ye zinc (4 muzana yehuwandu hwezuva nezuva)

Mbatata carbohydrate kukosha

Mbatatisi dzinosanganisira zvakanyanya makabhohaidhiretsi. Makabhohaidhiretsi ari muchimiro che starch anoita 66-90% yehuremu hwakaoma. Mashuga akareruka senge sucrose, glucose uye fructose aripo mune zvishoma.

Mbatata ine glycemic index yakakwira. Naizvozvo, hachisi chikafu chakakodzera kune vane chirwere cheshuga. glycemic indexchiyero chekuti chikafu chinokanganisa sei shuga yeropa mushure mekudya.

Nekudaro, zvichienderana nenzira yekubika, iyo glycemic index inogona kudzikiswa kusvika pakati pepakati. Refrigerating mbatatisi mushure mekubika kunoderedza kushanda kwayo pashuga yeropa. Inoderedza glycemic index ne25-26%.

Fiber content yembatatisi

Kunyange zvazvo muriwo usiri chikafu chepamusoro-fiber, inogona kuva yakakosha kune fiber kune avo vanoidya nguva dzose. Dry mbatatisi ganda rinenge 50% fiber. Mbatatisi fibers inonyanya kuumbwa nemafuta asinganyunguke akadai se pectin, cellulose, uye hemicellulose. Iyo ine zvakare isingadzivirirwe starch, rudzi rwefiber inodyisa hutachiona hushamwari mukoloni uye inosimudzira hutano hwekugaya.

resistant starchInopa kudzora shuga yeropa. Mushure mekubika, ndiro inotonhora yembatatisi ine huwandu hwepamusoro hwestarch inopikisa kana ichienzaniswa nemhando yayo inopisa.

Potato protein value

Icho chikafu chakaderera cheprotein. Inosiyana pakati pe1-1,5% kana iri nyowani uye 8-9% kana yakaoma. Kunyange zvazvo mapuroteni ari pasi, kunaka kweprotein yemuriwo kwakakwirira kudarika yesoya beans nemamwe ma legumes. Mapuroteni makuru ari mumuriwo uyu anonzi patatin, anogona kusawirirana nevamwe vanhu.

Mbatatisi vhitamini kukosha

Miriwo inzvimbo yakanaka yemavhitaminzi akasiyana-siyana uye zvicherwa, kunyanya potassium uye vhitamini C. Mwero yemamwe mavhitamini nemamineral inodzikira kana yabikwa.

• C vhitamini: Huru vhitamini inowanikwa mumbatatisi vhitamini C. Vitamin C mazinga akanyanya kuderedzwa nekubika.
• Potassium: Ichi chicherwa chikuru mumbatatisi chakanyanya mu peel yayo. Kudya kwe potassium kunobatsira pahutano hwemwoyo.
• Folate: Iyo yepamusoro-soro yefolate, yakanangidzirwa mu peel, inowanikwa mumapatatisi ane ruvara rwenyama.
• Vitamin B6: Vitamin B6, iyo inobata basa mukuumbwa kwemasero matsvuku eropa, inowanikwa mune zvakawanda zvekudya uye kushomeka kwayo hakuwanzo.

kudyara mishonga mu mbatatisi

Muriwo wakapfuma mubioactive chirimwa makomisheni, akanyanya kunyura mu peel. Purple kana tsvuku mhando polyphenol Iine huwandu hwepamusoro hwe antioxidants inonzi

• Chlorogenic acid: Iyo huru polyphenol mumbatatisi ndeye antioxidant chlorogenic acid.
• Catechin: Iyo antioxidant inogadzira chikamu chimwe muzvitatu chezvese zvepolyphenol zvemukati. Chimiro chayo chiri chepamusoro mumbatatisi yepepuru.
• Lutein: Lutein, inowanikwa muyero mbatatisi, inonzi carotenoid antioxidant yakakosha kune hutano hwemaziso.
• Glycoalkaloids: Kirasi yezvinovaka muviri zvine muchetura, kunyanya solanine, inogadzirwa nembatatisi sechisikigo chekudzivirira kurwisa zvipembenene uye kumwe kutyisidzira. Zviyero zvakakura zvinogona kuva nemigumisiro inokuvadza.

Mbatata Benefits

Iine antioxidants

• Imwe yemabhenefiti embatatisi ndeyekuti yakapfuma mumisanganiswa yakadai seflavonoids, carotenoids uye phenolic acids. 
• Mishonga iyi inoderedza mamorekuru anokuvadza akadai semahara radicals. Nechinhu ichi, chinoshanda se antioxidant mumuviri. 
• Kana mahara radicals akaungana, anowedzera njodzi yezvirwere zvisingaperi senge chirwere chemoyo, chirwere cheshuga negomarara.
• Zvidzidzo zvakaratidza kuti marudzi ane mavara akadai sembatatisi yepepuru ane ma antioxidants akapetwa katatu kana mana pane machena mbatatisi.

Inopa kudzora shuga yeropa

• Mbatata, rudzi rwakakosha rwe starch resistant starch Rine. 
• Iyi starch haina kuputswa zvachose nemuviri. Saka harina kubatwa zvizere. 
• Pane kudaro, inosvika mudumbu guru, iyo inova sosi yezvokudya kune mabhakitiriya anobatsira ari mumatumbo.
• Tsvagiridzo yakaratidza kuti resistant starch insulin kurambainoratidza kuti inodzikira. Izvi zvinodzivirira kushanduka-shanduka kweshuga yeropa uye zvinopa kutonga.

Inovandudza hutano hwekudya

• Chimwe chikomborero chembatatisi ndechekuti inotsigira kugaya. Inopikisa starch inopa izvi.
• Kana stereki isingadziviriri ichisvika muura hombe, inova chikafu chekubatsira mabhakitiriya emudumbu.
• Mabhakitiriya aya anoagaya uye anoachinja kuita mapfupi-chain ane fatty acids. Resistant starch inoshandurwa kuita butyrate.
• Butyrate, Chirwere cheCrohnInobatsira kune varwere vane kuzvimba bowel kusagadzikana senge ulcerative colitis uye diverticulitis.

Inobatsira kune hutano hwemoyo

• Kusavapo kwecholesterol ndeimwe yezvakanakira mbatatisi.
• Iine fiber, potassium, mavhitaminzi C uye B6, ayo akanakira utano hwemwoyo. 
• Iyo fiber iri mumuriwo inobatsira kuderedza yakawandisa cholesterol muropa.
• Potassium inodzivirirawo mwoyo.

Inodzivirira cancer

• Zvidzidzo zvakaratidza kuti kudya mbatatisi kunze kwekukangwa hakukonzere gomarara.
• Kukangwa mbatatisi kunotungamira mukugadzirwa kwekemikari inonzi acrylamide, inokonzeresa gomarara.
• Pamusoro pekusakonzera kenza, mbatatisi inoderedzawo njodzi yegomarara, maererano neongororo. 
• Izvi zvinokonzerwa nehuwandu hwevhitamini C mumuriwo.
• Yakabikwa yepepuru mbatatisi yakawanikwa kuderedza njodzi yekenza yekoloni, semuenzaniso.

Inobatsira kune hutano hwehuropi

• Zvakanakira mbatatisi inotsigira uropi iyo inonzi coenzyme alpha lipoic acid yakabatana nezviri mukati maro. 
• Alpha lipoic acid inovandudza matambudziko ekurangarira muchirwere cheAlzheimer. Inotoderedza kuderera kwekuziva mune vamwe varwere.
• Vitamin C mumuriwo inoitawo basa mukurapa kwekuora mwoyo. Inobatsira kudzivirira kukuvara kwesero muuropi.

inosimbisa mapfupa

• Zvakanakira mbatatisi zvinoshandawo mukusimbisa mapfupa. Nokuti zvakafanira mapfupa magnesium uye potassium content. 
• Zvose zvicherwa zvinobatsira kudzivirira kurasikirwa kwemapfupa muvarume nevakadzi.

Inoderedza kuzvimba

• Yellow uye yepepuru mbatatisi inoderedza kuzvimba. 
• Zvinoreva kuti inopa dziviriro kubva kuzvirwere zvinopisa senge arthritis uye rheumatism.

Inosimbisa kudzivirirwa

• Zvidzidzo zvinoratidza kuti mabhenefiti embatatisi ndeye immune system.inoratidza kuti inogona kuva nemigumisiro inobatsira mukusimbisa

Inobatsira kuderedza cholesterol muropa

• Iyo cholesterol-inodzikisa pfuma yembatatisi inobva kune yayo fiber. 
• Miriwo inopa zvose zvinonyunguduka uye zvisingasviki fiber. soluble fiber kuderedza cholesterol yakaipaanokubatsira. 

Inoderedza zviratidzo zvePMS

• Maererano nekuongorora, kunwa muto wembatatisi premenstrual syndrome Inobatsira kubvisa zviratidzo zvePMS, inozivikanwawo sePMS. 

inobatsira kurara

• Iyo potasium mumbatatisi inoshanda semhasuru inozorodza, ichikubatsira kurara zvirinani.

Inotsigira kurapwa kwe scurvy

• scurvy Inokonzerwa nekushayikwa kwevhitamini C yakawandisa. Zvakanakira mbatatisi zvine huwandu hwevhitamini C hunoratidza kushanda kwayo mukurapa kwechirwere ichi.

Mbatata kuderedza uremu?

• Mbatata inozadza zvikuru. Zvokudya zvinokuchengetedza zvakakwana zvinobatsira kuderedza uremu nokuti zvinodzvinyirira nzara.
• Humwe humbowo hunoratidza kuti puroteni yembatatisi, inozivikanwa seproteinase inhibitor 2 (PI2), inoderedza kudya.
• Iyi protein inowedzera kuburitswa kwecholecystokinin (CCK), hormone inoita kuti unzwe wakaguta. 
• Kuonda neMbatatisiChinhu chakakosha hachisi chekushandisa yakakwira-calorie mhando senge fries kana machipisi.

Skin Benefits yeMbatatisi

• Kushandisa mbatatisi pasi pemaziso kunobatsira kubvisa rima pasi peziso.
• Inoshanda mukuderedza zviratidzo zvekukwegura, kunyanya makwinya.
• Inobatsira kubvisa mavara akasviba.
• Inopa kubvisa acne.
• Imwe yekubatsira kwembatatisi paganda ndeyekuti inorapa kupisa kwezuva.
• Iyo inopenya inopenya ganda.
• Inobatsira kunyorovesa ganda rakaoma.
• Inobvisa masero akafa kubva paganda.
• Inoderedza kuzvimba kunokonzerwa nekupwanya, kutsvuka uye maronda.
• Inobvisa kuzvimba mumaziso.

Nzira yekushandisa mbatatisi paganda?

Nzira yekushandisa mbatatisi paganda iri kuburikidza nemasikisi anotarisana nembatatisi, ayo akanaka kune marudzi ese ematambudziko. Iye zvino ngatitarisei mabikirwo embatatisi mask anogona kuve anoshanda kune akasiyana matambudziko.

Mbatata mask resipi

Kuchena ganda

• Sanganisa zvipunu zvitatu zvemuto wembatatisi ne 3 tablespoons yeuchi.
• Zvizore kumeso nemuhuro.
• Mirira kwemaminetsi gumi nemashanu kusvika makumi maviri wobva wageza.
• Ita mask iyi zuva nezuva.

Kuti ganda ripenye

• Sanganisa maspuniki maviri emuto wembatatisi nemaspupu maviri emuto weremoni.
• Wedzera hafu ye teaspoon yeuchi kune musanganiswa uye ramba uchisanganisa.
• Zvizore pese kumeso nemuhuro.
• Igeze mushure memaminitsi gumi.
• Iwe unogona kushandisa iyi mask kamwe chete mazuva maviri.

Kubvisa mburwa

• Sanganisa chipunu 1 chemuto wembatatisi nechipunu 1 chetomato muto.
• Wedzera uchi kune musanganiswa uye funganisa kusvikira wawana paste yakatsetseka.
• Isa kunzvimbo dzine mburwa.
• Unogona kuishandisa kamwe chete pazuva kusvikira mburwa yanyangarika.

Zvemavara matema

• 1 teaspoon yemuto wembatatisi, 1 teaspoon yeupfu hwemupunga, 1 teaspoon yemuto weremoni uye 1 teaspoon yeuchi. Sanganisa kusvika yava muto wakakora.
• Zvizore kumeso nemuhuro. Regai zviome. 
• Geza chiso chako nemvura mukufamba kwedenderedzwa.
• Unogona kuzviita kaviri pasvondo.

yeganda rine mafuta

• Mash 3 mbatatisi yakabikwa uye yakasvuurwa. Wedzera 2 maspuni emukaka, 1 kipuni yeoatmeal, 1 teaspoon yemutimu wemuto kwairi.
• Blend kusvika wawana paste yakatsetseka.
• Zvizore pasta pachiso chako. Mira anenge maminitsi makumi matatu.
• Shamba nemvura inodziya.
• Unogona kuishandisa kaviri pasvondo.

Kubvisa wrinkles

• Sanganisa 1 grated mbatatisi, 2 maspuniji emukaka mbishi uye 3-4 madonhwe eglycerin.
• Zvizore pachiso chako.
• Igeze mushure memaminitsi gumi.
• Isa iyi maski kaviri pavhiki.

Kubvisa ganda rakafa

• Gadzira paste nekusanganisa 1 grated mbatatisi uye 2 mashed strawberries.
• Wedzera hafu ye teaspoon yeuchi mairi.
• Zvizore kumeso nemuhuro. 
• Geza mushure memaminitsi 15-20.
• Unogona kuzviita kaviri kana katatu pasvondo.

kuvhura pores

• Wedzera hafu yepaspuni yeturmeric kusvika hafu yembatatisi yakakangwa uye sanganisa.
• Isa paste pachiso chako nemuhuro.
• Igeze mushure memaminitsi gumi.
• Unogona kuishandisa kaviri kana katatu pavhiki.

Kuomesa ganda

• Sakanidza muto wehafu yembatatisi nemuchena we1 zai.
• Isa musanganiswa pachiso chako nemutsipa.
• Rega zviome wobva wageza.
• Shandisa iyi mask kaviri kana katatu pavhiki.

Kubvisa mapundu eganda

• Grate 1 mbatatisi duku. Isanganise nepuni 1 yeuchi uye 1 tablespoon yemafuta emuarumondi.
• Gadzira paste wozora kumeso kwako.
• Igeze mushure memaminitsi gumi.
• Unogona kuzviita kaviri pasvondo.

anti kuchembera mbatatisi mask

• Sakanidza 2 tablespoons ye plain yoghurt nehafu yembatatisi yakagadzirwa. 
• Isa mask pachiso chako. Dzivisa kuonana nemaziso.
• Rega zviome kwemaminitsi gumi nemashanu wobva wageza.
• Isa iyi maski kaviri pavhiki.

Zvakanakira Mbatata kune Bvudzi

Inodzivirira kuchena kwebvudzi nguva isati yakwana

Chimwe chezvakanakira mbatatisi ndechekuti inodzivirira kuchena kwebvudzi nguva isati yakwana. Shandisa nzira inotevera kuita izvi:

• Fashaidza matehwe embatatisi mupoto. Mvura inofanira kunge yakakwana kuvhara makungu.
• Mushure mekubika, simbisa mvura mugirazi.
• Shandisa mvura iyi kugezesa bvudzi rako mushure mekugeza. Ichadzorera ruvara rwechisikigo chebvudzi rako.

Inodzivirira kurasikirwa kwebvudzi

Chifukidzo chebvudzi chinosanganisira mbatatisi uye uchi chinobatsira kudzivirira kurasikirwa kwebvudzi.

• Peel mbatatisi uye bvisa muto.
• Sanganisa zvipunu zviviri zvemuto wembatatisi nemaspuni 2 ealoe vera uye chipunu 2 cheuchi.
• Isa musanganiswa uyu kumidzi wokwiza mumusoro wako.
• Ivhara bvudzi rako nekapu uye kumirira maawa mashomanana.
• Zvadaro geza ne shampoo.
• Iwe unogona kuisa iyi mask kaviri pasvondo kuti uwane mibairo yakanaka.

Kukuvadza kweMbatatisi

Takataura nezvekubatsira kwembatatisi. Iye zvino ngatitarisei kuipa kwembatatisi.

anogona kuwedzera uremu

• Zvidzidzo zvakawana kuti kubika mbatatisi nenzira dzakasiyana kunokonzera uremu. 
• Zvidzidzo izvi zvakaona kuti zvigadzirwa zvakagadziriswa senge french fries uye machipisi anokora chiuno denderedzwa.
• Izvi zvinogadzirwa mbatatisi zvigadzirwa. Iine macalorie akawanda uye mafuta pane yakabikwa, yakabikwa kana yakagochwa. Nekuda kweizvi, macalorie akawandisa anokonzera uremu.
• Mbatatisi mbishi haiite kuti uwedzere huremu kana uchidyiwa zvine mwero uye sechikamu chekudya kwakaringana.

Kugara uchinwa kunogona kuwedzera BP

• Zvimwe zvidzidzo zvakaratidza kuti iyi midzi yemiriwo inokonzera kuwedzera kweropa.
• Kudyiwa kwembatatisi dzakabikwa, dzakabikwa uye dzakagayiwa pamwe chete nembatatisi dzakagayiwa dzakaita sekukangwa neBP inowanikwa kuwedzera njodzi yekuvandudza
• Izvi zvinokonzerwa neiyo mbatatisi yakakwira glycemic mutoro. Iyo glycemic load inoyera mwero wekuti zvimwe zvekudya zvinowedzera shuga yeropa.
• Zvidzidzo zvinoratidza kuti kudya kwepamusoro-glycemic kunogona kuve kwakabatana nekukwira kweropa. Uyezve, kufutisa kunowedzera njodzi yeBP.

Iine glycoalkaloid

• Glycoalkaloids imhuri ine chepfu yemakemikari anowanikwa mumiti. Muriwo uyu une marudzi maviri chaiwo anonzi solanine uye chaconine. 
• Mbatatisi dzakasvibirira zvakanyanya mu glycoalkaloids.
• Kana muriwo uyu ukavhenekwa, unoburitsa molecule rinonzi chlorophyll uye rinoita green. Kugadzirwa kwechlorophyll hakurevi hazvo kuderedzwa. Zvisinei, kuratidzwa kune chiedza kunowedzera glycoalkaloid concentration.
• Kana inodyiwa muhuwandu hukuru, glycoalkaloids ine chepfu uye inokanganisa hutano.
• Asi kana ichidyiwa muhuwandu hwakajairika, glycoalkaloids haikonzeri zvakaipa.

potato allergy

• Mbatata allergies haiwanzo, asi vamwe vanhu vanogona kunge vasingawirirani nepatatin, imwe yemapuroteni makuru mumuriwo.
• Vamwe vanhu vane latex allergy vanogonawo kuve nehanya nepatatin, chiitiko chinonzi allergic cross-reactivity.

acrylamides

• Acrylamides zvinosvibisa zvinoumba chikafu chine macarbohydrates kana chabikwa patembiricha yakanyanyisa, sekukangwa, kubika, nekugocha.
• Iwo anowanikwa mune zvakakangwa, zvakabikwa kana zvakakangwa mbatatisi. Hadzisi kana dzichitsva, dzakabikwa kana dzakabikwa. Huwandu hwe acrylamide hunowedzera pakupisa kwakanyanya sekunge kufinya.
• Zvichienzaniswa nezvimwe zvekudya, french fries uye machipisi akakwira zvakanyanya muacrylamides.
• Kunyangwe huwandu hwe acrylamide muchikafu hwakaderera, nyanzvi dziri kunetsekana nekuipa kwakaipa kwekugara kwenguva refu kune chinhu ichi. Zvidzidzo zvemhuka zvinoratidza kuti acrylamides inogona kuwedzera njodzi yegomarara.
• Muvanhu, acrylamides akaverengerwa sechinhu chinogoneka chengozi yegomarara. Ongororo dzinoverengeka dzakabatanidza acrylamides kune njodzi yakawedzera yekenza yemazamu, ovarian, itsvo, muromo, uye esophageal cancer. 
• Kune hutano hwese, zvinobatsira kudzikisira kudyiwa kwefrench fries nemachipisi.

Green Mbatata

Unorasa mbatatisi kubva musaga here kana kuti unoishandisa? Vamwe vanokanda mbatatisi dzegirinhi vasingashandisi zvachose. Vamwe vanocheka mativi akasvibira voshandisa mamwe. Zvisinei, mbatatisi dzakasvibirira dzinogona kuva nengozi. Kutaura zvazviri, dzimwe nguva ruvara rwegirini uye kuravira kunovava mumbatatisi kunoratidza kuvapo kwechepfu. 

Sei mbatatisi dzichiita girini?

Greening yembatatisi inzira yechisikigo. Kana ikavhenekerwa nechiedza, inotanga kubudisa chlorophyll, ruvara rwegirinhi runopa zvirimwa zvakawanda nealgae ruvara rwazvo. 

Izvi zvinoita kuti mavara akareruka ashanduke kubva kuyellow kana kushava kuenda kugirinhi. Iyi nzira inoitikawo mune rima mbatatisi, asi rima pigments rinovanza.

Chlorophyll inobvumira zvirimwa kukohwa simba rezuva kuburikidza nephotosynthesis. Kuburikidza nekuita uku, zvirimwa zvinogadzira makabhohaidhiretsi uye oxygen kubva muchiedza chezuva, mvura uye carbon dioxide.

Iyo chlorophyll inopa dzimwe mbatatisi ruvara rwegirini haina kukuvadza zvachose. Kutaura zvazviri, inowanikwa mune zvakawanda zvezvirimwa zvatinodya zuva nezuva. Zvisinei, kusvibirira mu mbatatisi hakudiwi. Inoratidza kugadzirwa kwezvinogona kukuvadza - muchetura wechirimwa unonzi solanine.

Green mbatatisi inogona kuva chepfu

Kana kuratidzwa kwechiedza kuchikonzera kuti mbatatisi ibudise chlorophyll, inokurudzirawo kugadzirwa kwemamwe makomisheni anodzivirira kukuvadzwa netumbuyu, mabhakitiriya, fungi kana mhuka dzine nzara. Nehurombo, makomisheni aya anogona kuva chepfu kuvanhu. Iyo muchetura mukuru unogadzirwa nembatatisi, solanine, inhibisa enzyme inobatanidzwa mukupwanya mamwe ma neurotransmitters.

Izvo zvakare zvinokanganiswa neanokuvadza maseru membranes uye zvinogona kukanganisa kupenengura kwemukati.

Solanine inowanzowanikwa yakaderera paganda uye nyama yembatatisi, asi pamazinga akakwirira muchirimwa. Zvisinei, kana yaiswa muchiedza chezuva kana kuti yakanganiswa, mbatatisi inoberekawo yakawanda.

Chlorophyll chiratidzo chekuvapo kwemazinga epamusoro e solanine mumbatatisi. Zvisinei, haisi chiyero chakakwana. Kunyangwe iwo mamiriro akafanana achikurudzira kugadzirwa kwezvese solanine uye chlorophyll, iwo anogadzirwa akazvimirira kubva kune mumwe nemumwe.

Muchokwadi, zvichienderana nerudzi, mbatatisi inogona kushanduka yakasvibira nekukurumidza. Nekudaro, kusvibira chiratidzo chekuti mbatatisi inogona kutanga kugadzira solanine yakawanda.

Nzira yekudzivirira sei greening ye mbatatisi?

Mbatata ine mazinga asingagamuchirwe e solanine haawanzo tengeswa pamusika kana muzvitoro zvegirosari. Nekudaro, kana isina kuchengetwa nemazvo, mbatatisi inogona zvakare kugadzira solanine mushure mekunge yaunzwa kuchitoro chikuru kana kuchengetwa mukicheni.

Nokudaro, kuchengetedza kwakakodzera kwakakosha kudzivirira kugadzirwa kwemazinga akakwirira e solanine. Kukuvadzwa kwemuviri, kuratidzwa kune chiedza, yakakwirira kana yakaderera tembiricha ndizvo zvinhu zvikuru zvinokurudzira mbatatisi kugadzira solanine.

Usati watenga mbatatisi, iva nechokwadi chokuti haina kukuvara kana kutanga kushanduka. Kumba, zvichengete munzvimbo inotonhorera, ine rima, yakadai seimba yepasi kana yepasi. Iwe unogona kuiisa mumabhegi akajeka kana mabhegi epurasitiki kudzivirira kubva kuchiedza. Mbatata haina kuchengetwa mufiriji. Nenzira iyi, zvinyorwa zve solanine zvinowedzera zvakanyanya.

Ivhareji yekicheni kana pantry inogona kunge ichipisa zvakanyanya kuchengetedza kwenguva refu. Kana usina nzvimbo inotonhorera yekuchengetera mbatatisi, tenga chete huwandu hwaunoronga kushandisa.

Mbatata Varieties

Parizvino, kune marudzi ane 1500-2000 marudzi akasiyana-siyana ane ruvara, saizi uye zvinovaka muviri uye anorimwa munyika zana nemakumi matanhatu. Kune marudzi akasiyana embatatisi anorimwa pasi rose. Anonyanya kuzivikanwa ndeaya: 

Russet: Iyi ndiyo classic yakasiyana-siyana. Yakanakira kubheka, zvakare kune frying uye porridge.

Fingering: Iwo akaita seminwe uye madiki. Zvinongogara zvichikura zvishoma.

Mbatata Tsvuku: Iine waxy texture, saka nyama yayo inoramba yakaoma mukati mekubika kwese. Dzine makwati matsvuku matete asi ane simba.

White Mbatata: Inochengetedza chimiro chayo kunyange mushure mekubika. Inonyanya kushandiswa mumasaladhi.

Yellow Mbatata: Iine nyama yegoridhe rind uye yero kune nyama yegoridhe. Inonyanya kukodzera kugocha kana kubika muchoto.

purple potato: Iine nyama yakanyorova uye yakasimba uye inowedzera ruvara rwakanaka kumasaladhi. Muvara wepepuru werudzi urwu rwembatatisi inonyanya kuchengetedzwa mu microwave.

Ungasarudza sei Mbatata?

• Paunenge uchitenga mbatatisi, sarudza matehwe akatsetseka uye akaoma.
• Usatenga akaunyana, akasvava, akapfava, makwapa akasviba, akamera, akachekwa, mavanga negirinhi.
• Kunyanya kudzivirira mbatatisi dzakasvibirira nekuda kwechepfu alkaloids senge solanine inoumbwa nekuratidzwa nechiedza.
• Mbatatisi dzakamera dzasakara.
• Sezvo mbatatisi itsva yakaonda uye yakaoma, inofanira kushandiswa mukubika uye saladi.

Nzira yekuchengetedza mbatatisi?

• Mbatata inofanira kuchengetwa munzvimbo inotonhorera, ine rima, yakaoma uye inofefetera zvakanaka. Tembiricha yepamusoro kana tembiricha yemumba ichaita kuti mbatatisi ibure uye ishaye mvura.
• Haifanirwe kuvhenekwa nechiedza chezuva sezvo chiedza chinokonzera kuumbwa kwe solanine.
• Haifanirwe kuchengetwa mufiriji nekuti ichaita kuti starch irimo iite shuga uye ichinje kuravira kwayo.
• Mukuwedzera, sezvo magasi avanobudisa achakonzera kuparara kwemiriwo miviri, haifaniri kuchengetwa pedyo nehanyanisi.
• Mbatata dzinofanira kuchengetwa mubhegi kana bhegi.
• Hupenyu hwesherufu hwembatatisi dzakaibva mwedzi miviri.
• Mbatatisi itsva dzinoshatisa nekukurumidza dzinogona kuchengetwa kusvika kwevhiki.
• Mbatata yakabikwa inogona kuchengetwa mufiriji kwemazuva akawanda. Zvisinei, haifaniri kuomeswa nechando sezvo ichizodiridzwa mushure mekupisa.

Mazano ekushandisa mbatatisi mukubika

• Shamba mbatatisi mumvura inotonhora usati wabika.
• Bvisa mavanga pairi nebanga.
• Pera mbatatisi uchishandisa mbesa yemuriwo. Peel zvishoma kuitira kuti zvinovaka muviri pasi pe peel zvirambe zviripo.
• Unogona kunyudza mbatatisi mumvura inopisa kwemaminetsi gumi kuti ipepere zviri nyore.
• Mbatatisi dzakapepetwa uye dzakachekwa hadzifanirwe kuoneswa nemhepo kudzivirira kushanduka.
• Kana iwe usiri kuzoibika pakarepo mushure mekucheka, chengeta mundiro yemvura inotonhora ine muto weremoni mukati. Izvi zvese zvichavadzivirira kubva pakusviba uye kuvabatsira kuchengetedza chimiro chavo panguva yekubika.
• Haifanirwe kubikwa muhari dzesimbi kana aluminiyamu kana kuchekwa nebanga resimbi. Nekuti inonzwa kune dzimwe simbi, izvo zvinoita kuti ibvise ruvara.
• Zvese zvinovaka muviri zviri mugoko. Nokudaro, zvinokurudzirwa kubika nematehwe avo.
• Apo mbatatisi iri kubika, isa spoonful yevhiniga mumvura yekubika. Inoramba iri yero muruvara uye inonaka zvirinani.
• Paunenge uchibika, shandisa mbatatisi dzakasakara panzvimbo pezvitsva zvekunakirwa. Nokuti masharu ane mvura shoma pane itsva. Usati waiisa muchoto, pinza maburi mairi neforogo. Nokudaro, hunyoro huri muzamu hunobuda panguva yekubika, uye mushure mekubika, inowedzera kuzara uye inonaka.

• Paunenge uchibika, kana ukawedzera spoonful yemajarini kumvura iri kufashaira, haizorasikirwe nevhitamini yayo uye inobika nekukurumidza.

• Saka kuti fries iite crispy, inyura mbatatisi muupfu uye uiise mupani.

Mbatatisi dzakapfuma muvhitamini, zvicherwa uye antioxidants, zvichiita kuti ive chikafu chine hutano.

Mabhenefiti embatatisi anosanganisira kuvandudza kudzora shuga yeropa, kuderedza njodzi yechirwere chemoyo uye kuwedzera hutachiona. Inovandudzawo kugaya uye inoderedza zviratidzo zvekukwegura.

Inokuita kuti ugare wakaguta, ndiko kuti, inodzvinyirira nzara, inoderedza kudya uye inobatsira kuderedza uremu. Nekudaro, kana ikadyiwa zvakawandisa, ine zvimwe zvakaipa zvinokonzeresa sekurema uye kuwedzera kweropa.

Chinhu chakakosha kushandisa iyi midzi yemuriwo sechikamu chekudya kwakaringana, nenzira dzekubika dzine hutano.

Kwakabva: 1, 2, 3, 4