litapole tse pherese, joalo ka litho tse ling tsa lelapa la litapole ( Tapole ) e tsoa semeleng sa tuber se hlahetseng sebakeng sa lithaba sa Andes Amerika Boroa. Mofuta ona oa litapole E hlaha Peru le Bolivia.
E na le letlalo la ka ntle le pherese le boputsoa bo botšo le nama ea ka hare e pherese e khanyang esita le ka mor'a ho pheha.
E na le sebopeho se teteaneng ho feta litapole tse tšoeu 'me e na le phepo e nepahetseng. Liphuputso li senola hore maemo a antioxidant a potata ena a phahame ka makhetlo a 2-3 ho feta litapole tse nama e tšoeu ka lebaka la boteng ba li-anthocyanins.
Litapole tse Pherese ke eng?
litapole tse pherese, Solanaceae kapa meroho ya nightshade ho lelapa la hae Ke mofuta oa motso oa meroho. Eggplant e lelapeng le le leng le meroho e kang tamati le pepere.
Mofuta ona oa litapole tse boholo ba bolo ea kolofo o tumme Amerika Boroa, haholo hobane o tsoa Peru le Bolivia, 'me o ka hola ho fihlela boholo bo nyane ha o lumelloa ho fihlela kholo e felletseng.
Boleng ba Phepo ea Litapole tse Pherese
litapole Hangata e nkoa e sa phele hantle ka lebaka la setache se phahameng, empa e na le limatlafatsi tse ngata tsa bohlokoa ebile ke lijo tse phetseng hantle haholo.
litapole tse pherese, Tapole E na le limatlafatsi tse tšoanang le mefuta e meng ea litapole lelapeng la eona, empa boleng ba eona ba liminerale bo fapana ho ea ka mobu oo e lengoang ho oona.
Ho na le maikutlo a fosahetseng a hore limatlafatsi tsohle tsa litapole li fumanoa letlalong. Ha e le hantle, karolo e fetang halofo ea limatlafatsi e fumanoa karolong ea eona ea nama.
100 dikgerama tse phehiloeng litapole tse pherese, ka lekhapetla la eona le na le lintho tse latelang tsa phepo:
Likhalori: 87
Liprotheine: 2 gram
Lik'habohaedreite: 20 dikgerama
Fibre: 3.3 dikgerama
Mafura: ka tlase ho 1 gram
Manganese: 6% ea Boleng ba Letsatsi le Letsatsi (DV)
Koporo: 21% ea DV
Tšepe: 2% ea DV
Potassium: 8% ea DV
Vithamine B6: 18% ea DV
Vithamine C: 14% ea DV
Litapole ho feta libanana potasiamo e na le dikahare. Ho feta moo, ho ja litapole ho na le ligrama tse 3 tsa fiber 'me ka tlhaho ho na le sodium e tlase.
Anthocyanins, fragole, morara o mofubelu, k'habeche e khubelu le litapole tse pherese ke metsoako ea phenolic e ikarabellang bakeng sa 'mala o matla oa litholoana le meroho e mengata, joalo ka
Melemo ea Litapole tse Pherese ke Efe?
Molemo haholoanyane bakeng sa tsoekere ea mali
index ea glycemic (GI)ke tekanyo ea hore na lijo li phahamisa tsoekere e kae maling. E lekantsoe ho tloha ho 0 ho isa ho 100, mme index ea glycemic e kholo ho feta 70 e nkuoa e le holimo.
Phuputsong ea papiso ho batho, litapole tse phereseHo fumanoe hore index ea glycemic ea litapole ke 77, index ea glycemic ea litapole tse mosehla ke 81 le index ea glycemic ea litapole tse tšoeu ke 93.
Leha mefuta eohle ea litapole e ama maemo a tsoekere ea mali ka lebaka la lik'habohaedreite tsa eona, litapole tse pherese, e bonts'a katleho e nyane ho feta mefuta e meng ka lebaka la likhakanyo tse phahameng tsa metsoako ea semela sa polyphenol.
Metsoako ena e fokotsa ho monya ha starch ka maleng, ka hona litapole tse phereseE fokotsa phello ea tsoekere maling.
E na le li-antioxidants tse molemo 'meleng
Joalo ka litholoana le meroho e meng e mebala-bala, litapole tse pherese'Mala oa eona o khanyang ke pontšo ea hore e na le li-antioxidants tse ngata. Ha e le hantle, e na le ts'ebetso ea antioxidant ka makhetlo a mabeli ho isa ho a mararo ho feta litapole tse tšoeu kapa tse mosehla.
Antioxidants ke metsoako ea limela e ka sireletsang lisele liphellong tse kotsi tsa khatello ea oxidative.
litapole tse phereseE ruile haholo ka polyphenol antioxidants e bitsoang anthocyanins. Blueberries 'me li-blackberries li na le li-antioxidants tse tšoanang.
Ho ja li-anthocyanins tse ngata ho boloka k'holeseterole e le boemong bo botle, ho sireletsa bophelo bo botle ba mahlo, le ho fokotsa kotsi ea lefu la pelo, mefuta e meng ea kankere le lefu la tsoekere.
Ntle le li-anthocyanin tse ngata, li-antioxidants tse fumanehang mefuteng eohle ea litapole li kenyelletsa:
- vithamine ea C
- Metsoako ea carotenoid
- Selenium
- Tyrosine
- Metsoako ea polyphenolic e kang caffeic acid, scopolin, chlorogenic acid le ferulic acid.
e ntlafatsa khatello ea mali
Ho ja litapole tse phereseE molemo bakeng sa methapo ea mali le khatello ea mali. Lebaka le leng le bakoa ke ho ba le potassium e ngata hobane limatlafatsi tsena li thusa ho fokotsa khatello ea mali. Mohlomong litaba tsa antioxidant le tsona li na le karolo.
Thuto e nyane ea libeke tse 4 ho batho ba nang le khatello e phahameng ea mali e fumane tse tšeletseng ho isa ho tse robeli habeli ka letsatsi litapole tse pherese ho etsa qeto ea hore ho ja ho fokolitse khatello ea mali ea systolic le diastolic (linomoro tse ka holimo le tse tlaase tsa boleng) ka 3.5% le 4.3%, ka ho latellana.
Ho feta moo, liphuputso tse ling li ile tsa bapisa ho ja litapole tse tšoeu. litapole tse pherese e re ho ja ho ka fokotsa ho satalla ha methapo.
Ho ba le methapo e thata ho eketsa kotsi ea lefu la pelo kapa stroke hobane methapo ha e khone ho buleha habonolo ha e arabela liphetohong tsa khatello ea mali.
lihlahisoa tsa litapole tse phereseE theola khatello ea mali ho batho ba nang le khatello ea mali. E boetse e fokotsa ho bokellana ha k'holeseterole. Hobane, litapole tse pherese E ke ke ea laola khatello ea mali feela, empa hape e thibela mafu a pelo.
E fokotsa kotsi ea kankere
Lithuto tse 'maloa tsa lab li bontšitse li-antioxidants, ho kenyelletsa litapole tse pheresee bontšitse hore metsoako e itseng ho e ’ngoe e ka thusa ho thibela kapa ho loantša kankere e kang ea mala le ea matsoele.
Thutong e 'ngoe, litapole tse pherese Lisele tsa mofets'e tse neng li phekoloa ka moqomo li ile tsa hola butle.
Lipatlisiso tsa kliniki le tsona pherese nama litapolee bontša hore e hatella sebopeho sa hlahala. E boetse e fokotsa boholo ba lihlahala le li-polyps ka maleng, li-colon le lithane tse hokahaneng ka hoo e ka bang 50%.
E u boloka u tletse ka lebaka la fiber ea eona
Ho ja litapole tse pherese E thusa ho fihlela litlhoko tsa letsatsi le letsatsi tsa fiber. Fiber ea lijo e etsa hore u ikutloe u khotše, e thibela ho patoa, e tsitsisa tsoekere ea mali 'me e thusa ho boloka boemo ba k'holeseterole bo botle.
litapole tse pherese Setache se seng sa litapole tsohle, ho kenyeletsoa le ena, ke mofuta oa fiber o bitsoang resistant starch. starch e hanyetsanang Ka maleng a ka mpeng, e hanela tšilo ea lijo, empa libaktheria tse ka maleng a maholo lia bolisa.
Nakong ena ea ho belisoa, ketane e khuts'oane ea mafura acid ho hlahisoa metsoako e tsebahalang. Metsoako ena e thusa ho ntlafatsa bophelo bo botle ba mala.
E ntlafatsa tšilo ea lijo le bophelo bo botle ba mala
ka mora tshilo ya dijo litapole tse pherese E hlahisa li-polyphenols, limolek'hule tse sebetsang tse khothalletsang bophelo bo botle ba mala. Lipatlisiso li bontša hore limolek'hule tsena li ka thibela kankere ea pampitšana ea GI le colon.Litapole tsena li na le fiber e ngata e khothalletsang kholo ea libaktheria tse ntle tsa mala.
litapole tse pherese li-anthocyanins li sireletsa mala le lisele tsa mala ho tsoa ho ruruha le tšenyo ea mahala. Li-polyphenols tsena li boetse li emisa ho monya tšepe ho feteletseng ka maleng, e ka bang chefo.
E sireletsa tšebetso ea sebete
Boithuto bo entsoe ka 2016 ho hlahloba phello ea li-anthocyanins tsa litapole tse pherese ho senya sebete sa liphoofolo.
Liphetho li bontšitse hore ts'ebetso ea antioxidant e eketsehile ho bakuli. Limolek'hule tsena tse sebetsang li ile tsa liehisa ho monya, metabolism le ho boloka mafura a sebete.
e thibela ho ruruha ha mali
Maqeba a mali, a tsejoang hape e le thrombosis, ke sesosa se ka sehloohong sa lefu lefatšeng ka bophara. litapole tse pherese thusa ho thibela boemo bona.
litapole tse pherese E na le chlorogenic acid. Ho fumanoe hore motsoako ona oa lik'hemik'hale o senya maqeba a mali 'me o thibela mosebetsi oa enzymatic oa liprotheine tsa procoagulant le peptide.
Mokhoa o mong o phetseng hantle ho fapana le mebala ea lijo
Litapole, lihoete le meroho e meng ea metso li sebelisetsoa ho mebala lijo 'me li lengoa ka ho khetheha bakeng sa indasteri ea mebala ea tlhaho.
Litapole tse pherese le tsona li ka sebelisoa e le 'mala oa lijo tsa tlhaho ha li bapisoa le lidae tse ngata tsa lik'hemik'hale tsa lijo ka lebaka la tlhaho ea eona le anthocyanin.
Li-anthocyanins tse fumanoang motsong ona oa meroho li ntle haholo bakeng sa ho kenya mebala ka tlhaho lihlahisoa tsa lijo tse kang lino tsa litholoana, metsi a vithamine, ice cream le yogurt.
Na litapole tsa Purple li na le Kotsi Efe?
Ho fihlela kajeno litapole tse phereseHa ho na chefo kapa litla-morao tse netefalitsoeng. Ntho e 'ngoe e fokolang ea ho ja meroho ena ea motso ho feta tekano e ka ba mathata a ho thibela mali. litapole tse pheresePalo e phahameng ea li-anthocyanins tse fumanehang teeng e ka sebelisana le li-anticoagulants / tse fokotsang mali.
Ka hoo;
litapole tse phereseke setho se phetseng hantle le se mebala-bala sa lelapa la litapole se lokelang ho tseba. Ha e bapisoa le litapole tse tloaelehileng, e na le index e tlase ea glycemic mme e molemo bakeng sa tsoekere ea mali.
Ho ba teng ha li-flavonoids tse ngata le li-phenolic acid ho li fa matla a ho thibela botenya, ho sila lijo le ho thibela mofetše. Litapole tsa anthocyanins li boetse li sireletsa pelo, sebete, boko le mala ho mafu a ho ruruha.
