Yintoni i-Purple Potato, zithini iiNzuzo zayo?

iitapile emfusanjengamanye amalungu osapho lweetapile ( I-solanum tuberosum ) ivela kwisityalo se-tuber esihlala kummandla weentaba we-Andean eMzantsi Melika. Olu hlobo lwetapile Ivela ePeru naseBolivia.

Inombala omfusa nomnyama wangaphandle wesikhumba kunye nenyama yangaphakathi emfusa eqaqambileyo nasemva kokupheka.

Inomzimba oxineneyo kunamazambane amhlophe kwaye inomsoco ngakumbi. Uphononongo lubonisa ukuba amanqanaba e-antioxidant kule tapile aphindwe amaxesha angama-2-3 aphezulu kuneetapile ezimhlophe ngenxa yobukho be-anthocyanins.

Yintoni iitapile eziMsobo?

iitapile emfusa, Solanaceae okanye imifuno ye-nightshade kusapho lwakhe Luhlobo lwemifuno yeengcambu. I-eggplant ikusapho olunye kunye nemifuno efana neetumato kunye nepepile.

Olu hlobo lweetapile ezilingana nebhola yegalufa zithandwa eMzantsi Melika, ngakumbi njengoko zisuka ePeru naseBolivia, kwaye zinokukhula zibe nkulu kancinci ukuba zivunyelwe ukuba zifikelele ekuvuthweni okupheleleyo.

Ixabiso leSondlo lePotato emfusa

amazambane Ihlala ibonwa njengengenampilo ngenxa yesiqulatho sayo esiphezulu se-starch, kodwa iqulethe ezininzi izondlo ezibalulekileyo kwaye kukutya okunempilo kakhulu. 

iitapile emfusa, I-solanum tuberosum Inomthamo wezondlo ofanayo kwezinye iindidi zeetapile kwintsapho yayo, kodwa umxholo wayo weeminerali uyahluka ngokuxhomekeke kumhlaba okhuliswe kuwo. 

Kukho ukungaqondi kakuhle ukuba zonke izondlo kwiitapile zifumaneka esikhumbeni. Enyanisweni, ngaphezu kwesiqingatha sezondlo zifumaneka kwinxalenye yayo yenyama.

100 grams eziphekiweyo iitapile emfusa, kunye nexolo layo linomxholo wesondlo olandelayo:

Iikhalori: 87

Iiprotheni: 2 gram

Iikhabhoni: 20 gram

Ifayibha: 3.3 grams

Amafutha: ngaphantsi kwe-1 gram

IManganese: 6% yexabiso losuku (DV)

Ubhedu: 21% ye-DV

Intsimbi: 2% ye-DV

I-Potassium: i-8% ye-DV

I-Vitamin B6: i-18% ye-DV

I-Vitamin C: i-14% ye-DV

Iitapile ngaphezu kweebhanana potassium inomxholo. Ngaphezu koko, iitapile ineegram ezi-3 zefiber kwaye iphantsi ngokwendalo kwisodium.

I-Anthocyanins, i-strawberries, iidiliya ezibomvu, iklabishi ebomvu kunye iitapile emfusa ziikhompawundi zephenolic ezinoxanduva lombala obukhali weziqhamo kunye nemifuno emininzi, njenge

Ziziphi iiNzuzo zeetapile eziMsobo?

Iluncedo ngakumbi kwiswekile yegazi

isalathisi se-glycemic (GI)ngumlinganiselo wokuba ukutya kuyinyusa kangakanani iswekile esegazini. Ilinganiswe ukusuka kwi-0 ukuya kwi-100, kwaye i-glycemic index enkulu kune-70 ithathwa njengephezulu.

Kuphononongo oluthelekisayo ebantwini, iitapile emfusaKufunyenwe ukuba i-glycemic index ye-potato yi-77, i-glycemic index ye-yellow potato yi-81 kunye ne-glycemic index ye-potato emhlophe yi-93.

Ngelixa zonke iintlobo zeetapile zichaphazela amanqanaba eswekile yegazi ngenxa yomxholo wecarbohydrates, iitapile emfusa, ibonisa ukusebenza okuncinci kunezinye iindidi ngenxa yokuxinana okuphezulu kweekhompawundi zezityalo ze-polyphenol. 

Ezi zixhobo zinciphisa ukufunxwa kwesitatshi emathunjini, ngoko iitapile emfusaYehlisa ifuthe kumanqanaba eswekile yegazi.

Iqulethe i-antioxidants eluncedo kumzimba

Njengezinye iziqhamo ezinemibala kunye nemifuno, iitapile emfusaUmbala wayo oqaqambileyo ngumqondiso wokuba iphezulu kwi-antioxidants. Enyanisweni, ine-antioxidant ephindwe kabini ukuya kathathu ngaphezu kwetapile emhlophe okanye etyheli. 

I-Antioxidants zizityalo zezityalo ezinokukhusela iiseli kwimiphumo eyingozi yoxinzelelo lwe-oxidative. 

iitapile emfusaIsityebi ngakumbi kwi-polyphenol antioxidants ebizwa ngokuba yi-anthocyanins. Iiblueberries kunye namaqunube amnyama aqulethe i-antioxidants efanayo. 

Ukutya okuphezulu kwe-anthocyanins kugcina amanqanaba e-cholesterol kuluhlu olusempilweni, lukhusela impilo yamehlo, kwaye lunciphisa umngcipheko wesifo sentliziyo, ezinye iimhlaza kunye nesifo seswekile.

Ukongeza kumxholo wabo ophezulu we-anthocyanin, i-antioxidants efumaneka kuzo zonke iintlobo zeetapile ziquka:

- ivithamin C

- Iikhompawundi zeCarotenoid

-Selenium

- Tyrosine

Iikhompawundi zePolyphenolic ezifana ne-caffeic acid, i-scopolin, i-chlorogenic acid kunye ne-ferulic acid

iphucula uxinzelelo lwegazi

Ukutya iitapile ezimfusaIluncedo kwimithambo yegazi kunye noxinzelelo lwegazi. Ngokuyinxenye oku kungenxa yesiqulatho sayo se potassium ephezulu kuba esi sakha mzimba sinceda ukunciphisa uxinzelelo lwegazi. Mhlawumbi umxholo we-antioxidant nawo udlala indima.

Uphononongo oluncinci lweeveki ezi-4 kubantu abanoxinzelelo lwegazi oluphezulu lufumene ezintandathu ukuya kwezisibhozo kabini ngosuku iitapile emfusa uzimisele ukuba ukutya kuncitshiswe uxinzelelo lwegazi lwe-systolic kunye ne-diastolic (amanani aphezulu nangaphantsi kwexabiso) nge-3.5% kunye ne-4.3%, ngokulandelanayo.

Ukongeza, ezinye izifundo zithelekisa ukutya iitapile ezimhlophe. iitapile emfusa ithi ukutya kunokunciphisa ukuqina kwemithambo.

Ukuba nemithambo eqinileyo kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha kwentliziyo ngenxa yokuba imithambo ayinako ukuvuleka lula ngenxa yotshintsho kuxinzelelo lwegazi.

izicatshulwa zetapile ezimfusayehlisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi. Kwakhona kunciphisa ukuqokelelwa kwe-cholesterol. Ngokuba, iitapile emfusa Ayinakulawula kuphela uxinzelelo lwegazi, kodwa ikhusela izifo zentliziyo.

Yehlisa umngcipheko womhlaza

Izifundo ezininzi zelebhu zibonise i-antioxidants, kuquka iitapile emfusaibonise ukuba iikhompawundi ezithile kwenye zinokunceda ekuthinteleni okanye ekulweni umhlaza onjengomhlaza wekoloni nowebele.

Kolunye uphononongo, iitapile emfusa Iiseli zomhlaza eziphathwe ngesicatshulwa zakhula kancinci.

Uphando lweklinikhi nalo iitapile zenyama emfusaibonisa ukuba icinezela ukubunjwa kwethumba. Ikwanciphisa ubungakanani bamathumba kunye neepolyps kumathumbu, ikholoni kunye nezicubu ezixhumeneyo malunga ne-50%.

Ikugcina ugcwele ngenxa yomxholo wefiber

Ukutya iitapile ezimfusa Iyanceda ukuhlangabezana neemfuno zefiber zemihla ngemihla. I-fiber yokutya ikwenza uzive ugcwele, ikhusela ukuqhina, izinzisa iswekile yegazi kwaye inceda ukugcina amanqanaba e-cholesterol enempilo.

iitapile emfusa Esinye sesitatshi kuzo zonke iitapile, kubandakanywa nale, luhlobo lwefiber ebizwa ngokuba yi-resistant resistant. isitatshi esixhathisayo Kwimibhobho yesisu, iyamelana nokucolwa kwesisu, kodwa iintsholongwane ezikwithumbu elikhulu ziyayibilisa.

Ngethuba le nkqubo yokubilisa, ikhonkco elifutshane elinamafutha acid iikhompawundi ezaziwayo ziyaveliswa. Ezi khompawundi zinegalelo ekuphuculeni impilo yamathumbu.

Ukuphucula ukwetyisa kunye nempilo yamathumbu

emva kokwetyisa iitapile emfusa ikhupha iipolyphenols, iimolekyuli ezisebenzayo ezikhuthaza impilo yamathumbu. Uphando lubonisa ukuba ezi molekyuli zinokunqanda umhlaza wephecana le-GI kunye nekholoni. Isiqulatho sefiber ephezulu kwezi tapile sikhuthaza ukukhula kwebhaktheriya entle yamathumbu.

iitapile emfusa i-anthocyanins ikhusela amathumbu kunye neeseli zamathumbu ekudumbeni kunye nomonakalo omkhulu wamahhala. Ezi polyphenols zikwanqanda ukufunxwa kwentsimbi egqithisileyo emathunjini, enokuba yityhefu.

Ikhusela ukusebenza kwesibindi

Uphononongo lwenziwe ngo-2016 ukujonga isiphumo se-anthocyanins yetapile emfusa kumonakalo wesibindi sesilwanyana.

Iziphumo zibonise ukuba umsebenzi we-antioxidant wanda kwizifundo. Ezi molekyuli zisebenzayo zanciphisa ukuthatyathwa, i-metabolism kunye nokugcinwa kwamafutha esibindi.

kuthintela amahlwili egazi

Amahlwili egazi, awaziwa ngokuba yi-thrombosis, ngoyena nobangela wokufa kwihlabathi liphela. iitapile emfusa inceda ukuthintela le meko.

iitapile emfusa Iqulethe i-chlorogenic acid. Kufunyaniswe ukuba le khompawundi yemichiza iphula amahlwili egazi kwaye inqanda umsebenzi we-enzymatic weprotein yeprocoagulant kunye neepeptides.

Enye indlela enempilo kumbala wokutya

Iitapile, iminqathe kunye nezinye iingcambu zemifuno zisetyenziselwa ukufaka umbala kukutya kwaye zikhuliswe ngokukodwa kwishishini lemibala yendalo.

Iitapile ezimfusa zisenokusetyenziswa njengombala wokutya wendalo xa kuthelekiswa needayi ezininzi zokutya ngenxa yendalo kunye nomxholo we-anthocyanin.

I-anthocyanins efumaneka kule ngcambu yemifuno igqwesileyo kwimveliso yokutya yendalo efana neziselo zeziqhamo, amanzi e-vitamin, i-ayisikrimu kunye neyogathi.

Ngaba iPatato eMsobo inayo nayiphi na ingozi?

Kude kube namhlanje iitapile emfusaAkukho tyhefu okanye iziphumo ebezingalindelekanga zibonakalisiwe. Enye i-downside yokutya kakhulu le mifuno yeengcambu ingaba yingxaki ngegazi legazi. iitapile emfusaIsixa esikhulu se-anthocyanins esifunyenwe kwiti sinokusebenzisana kunye ne-anticoagulants / izinciphisi zegazi.

Ngenxa yoko;

iitapile emfusalilungu esempilweni kwaye ezimibalabala usapho iitapile ukuba kufanelekile ukuyazi. Xa kuthelekiswa namazambane aqhelekileyo, ine-index ye-glycemic ephantsi kwaye ingcono kwishukela legazi.

Ubukho be-flavonoids eninzi kunye ne-phenolic acids bubanika ukuchasana nokutyeba, ukugaya kunye neempawu ezichasene nomhlaza. Iitapile i-anthocyanins ikhusela intliziyo, isibindi, ingqondo kunye namathumbu kwizifo ezivuthayo.