Inotapira Mbatata Benefits, Kukuvadza uye Nutritional Value

Mbatatisi midzi midzi. Sainzi, “Ipomoea batatas" Inokura pamudzi wechirimwa chinozivikanwa se Mabhenefiti embatatisi anosanganisira kudzora shuga yeropa, kuderedza njodzi yegomarara uye kuwedzera hutano hwemoyo.

Yakapfuma muantioxidant inonzi beta carotene, iyo inoshanda zvikuru mukusimudza uwandu hwevhitamini A muropa, kunyanya muvana.

Mbatatisi inovaka muviri, ine fiber yakawanda, uye inonaka. Muriwo uyu unogona kudyiwa nenzira dzakasiyana siyana. Kazhinji inodyiwa yakabikwa, yakabikwa, yakabikwa kana yakakangwa.

Rudzi rwakawanda rwembatatisi iorenji, asi rinowanikwawo mune mamwe mavara senge machena, tsvuku, pink, yero uye yepepuru.

Nutritional value ye sweet potato

Kukosha kwekudya kwe100 magiramu embambaira yakasvibirira ndeyotevera;

Ndezvipi zvakanakira mbatatisi?

Inodzivirira kushaikwa kwevhitamini A

• Vitamin A inoita basa rakakosha mumuviri wedu. Kushaikwa kwechikafu ichi chinokosha idambudziko guru munyika dzakawanda dzichiri kusimukira.
• Kushaikwa kwevhitamini A kunogona kukonzera kukuvadzwa kwekanguva uye zvachose kumaziso uye kutokonzera upofu. 
• Inogona zvakare kudzvanyirira immune immune uye kuwedzera kufa, kunyanya muvana, vakadzi vane nhumbu uye vanoyamwisa.
• Mbatatisi inotapira sosi yakanyanya bioavailable beta carotene, iyo inoshandurwa kuita vhitamini A mumiviri yedu.
• Kusimba kweyero kana orenji ruvara rwepotato inotapira zvakananga beta carotene zvinoenderana nezviri mukati.
• Orange sweet mbatatisi inozivikanwa kuve ine kugona kwepamusoro kusimudza mazinga eropa evhitamini A zvichienzaniswa nemamwe masosi ebeta carotene.

Inogadzirisa shuga yeropa

• Mbatatisi inotapira inogona kuderedza kutsanya kweshuga yeropa uye LDL cholesterol mazinga.
• Inogonawo kuwedzera insulin senitivity.
• Nechinhu ichi, inodzikamisa chiyero cheshuga yeropa.

Inoderedza njodzi yegomarara

• Oxidative kukuvadzwa kwemasero kunowedzera njodzi yegomarara, inova mamiriro asina kunaka kana ichipararira kune mamwe matishu.
• Chikafu chakapfuma mune antioxidants senge carotenoids inoderedza njodzi yedumbu, reitsvo uye gomarara rezamu.
• Zvidzidzo zvinoratidza kuti mbatatisi ine antioxidants ine simba inogona kuderedza radicals emahara, izvo zvinhu zvinokuvadza zvinogona kuwedzera njodzi yegomarara. 
• Purple mbatatisi ine yakanyanya antioxidant chiitiko.

Inowedzera hutano hwemoyo

• Mbatatisi dzinotapira dzine huwandu hwezvinovaka muviri, zvinosanganisira fiber, antioxidants, minerals uye B mavitamini.
• Zvose izvi zvinobatsira kudzora kuzvimba kunogona kukonzera chirwere chemwoyo uye zvimwe zvirwere zvevascular.

Inobatsira kuderedza uremu

• Huwandu hwakawanda hwefiber yekudya mumatatatisi inoita kuti unzwe wakaguta kwenguva refu. Zvakare, fiber inogayiwa zvishoma nezvishoma, izvo zvinodzivirira kudyisa.
• Mbatatisi inotapira ine macalorie mashoma uye yakakwira mumvura. Nechinhu ichi, chinobatsira kuderedza uremu nekudya uye kurovedza muviri.

Inovandudza hutano hwekudya

• Iyo fiber yemukati yepotatatisi yakakwira kupfuura yakajairwa mbatatisi uye gut microbiome Inovandudza hutano hwekudya hwese kuburikidza nezvinovaka muviri pa

Inosimbisa kudzivirirwa

• Iyo beta carotene uye vhitamini C inowanikwa mumatapiritsi anopa immune-inosimudzira mabhenefiti. Izvi zviviri zvinovaka muviri zvinoshanda zviri nani kana zvakatorwa pamwechete.

Inovandudza kushanda kwehuropi

• Kudya mbatatisi nguva dzose kunovandudza kushanda kwehuropi, nekuda kwe antioxidants iyo ine. 
• Imwe ongororo yakawana kuti kudya mbatatisi kunogona kudzivirira kukuvara kweoxidative kuhuropi izvo zvinogona kutungamira kumamiriro akakomba senge Alzheimer's.

inosimbisa mapfupa

• Mbatatisi yakapfuma mu magnesium uye potassium, iyo inosimbisa hutano hwemapfupa. 
• Vitamin A mumiriwo inotsigirawo hutano hwemapfupa.

Inobatsira maziso

• Mbatatisi inotapira inzvimbo yakakura yevhitamini E, an antioxidant inodzivirira maziso kubva kune mahara radical kukuvara.
• Muriwo uyu wakapfumawo muvhitamini A uye C. 
• Izvi zvinovaka muviri zvinonyanya kubatsira kune hutano hwemaziso uye zvine chekuita nezera. macular degeneration uye inobatsira kudzivirira mamiriro akakomba emaziso senge cataract.

Zvakanakira mbambaira paganda

• Vitamin A yakakosha kune hutano hweganda uye yakawanda mubhatatisi. 
• Kushaikwa kwevhitamini A kunowanzoita kuti ganda rive nyoro uye rakaoma. Muriwo une mamwe ma antioxidants anorwisa mahara radical kukuvara, izvo zvinogona kutungamira kune zviratidzo zvekuchembera nguva isati yakwana.

Ndezvipi zvinokuvadza zvembatatisi?

• Mbatatisi inotapira inobvumirwa zvakanaka muvanhu vazhinji. Zvisinei, itsvo ibwe Inofungidzirwa kuva yakakwirira muzvinhu zvinonzi oxalates, izvo zvinogona kukonzera matambudziko muvanhu vanoda kuumbwa kwayo.

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