IiNzuzo zePotato eziSwiti, iiNgozi kunye neXabiso leSondlo

Ibhatata yimifuno yeengcambu. Ngokwenzululwazi, “Ipomoea batatas" Ikhula kwingcambu yesityalo esaziwa ngokuba Izibonelelo zebhatata ziquka ukulawula iswekile yegazi, ukunciphisa umngcipheko womhlaza kunye nokunyusa impilo yentliziyo.

Ityebile kwi-antioxidant ebizwa ngokuba yi-beta carotene, esebenza kakhulu ekunyuseni amanqanaba egazi levithamini A, ngakumbi ebantwaneni.

Iibhatata zinezondlo, ziphezulu kwifayibha, kwaye incasa imnandi. Le ngcambu yemifuno ingatyiwa ngeendlela ezahlukeneyo. Idla ngokutyiwa ibilisiwe, ibhakiwe, ifakwe ngomphunga okanye iqhotsiweyo.

Owona mbala uqhelekileyo webhatata yiorenji, kodwa ukwafumaneka kweminye imibala efana nomhlophe, obomvu, opinki, omthubi kunye nomfusa.

Ixabiso lesondlo sebhatata

Ixabiso lesondlo se-100 grams yebhatata ekrwada limi ngolu hlobo lulandelayo;

Ziziphi iingenelo zeebhatata?

Ikhusela ukunqongophala kwevithamin A

• I-Vitamin A idlala indima ebalulekileyo emzimbeni wethu. Ukunqongophala kwesi sondlo sibalulekileyo yingxaki enkulu kumazwe amaninzi asakhasayo.
• Ukunqongophala kweVithamin A kunokubangela umonakalo okwethutyana nosisigxina emehlweni kwaye kude kubangele ubumfama. 
• Isenokucinezela umsebenzi wokhuselo lomzimba kwaye inyuse ukufa, ngakumbi ebantwaneni, abakhulelweyo nabancancisayo.
• Iibhatata ngumthombo obalaseleyo we-beta carotene efumaneka kakhulu kwi-bioavailable, eguqulwa ibe yi-vitamin A emizimbeni yethu.
• Ukuqina kombala otyheli okanye orenji webhatata ngokuthe ngqo beta-carotene kuxhomekeke kumxholo wayo.
• Iibhatata eziorenji ziphawulwa ukuba zinamandla aphezulu okunyusa amanqanaba egazi levithamin A xa kuthelekiswa neminye imithombo ye-beta carotene.

Ilawula iswekile yegazi

• Iitapile ezinoshukela zinokuthoba iswekile yegazi ngokukhawuleza kunye namanqanaba e-cholesterol e-LDL.
• Inokunyusa uvakalelo lwe-insulin.
• Ngolu phawu, lizinzisa izinga leswekile yegazi.

Yehlisa umngcipheko womhlaza

• Ukulimala kwe-oxidative kwiiseli kwandisa umngcipheko womhlaza, okuyimeko embi xa isasazeka kwezinye izicubu.
• Ukutya okutyebileyo kwii-antioxidants ezifana ne-carotenoids kunciphisa umngcipheko wesisu, izintso kunye nomhlaza wamabele.
• Uphononongo lubonisa ukuba iitapile zinee-antioxidants ezinamandla ezinokunciphisa iiradicals zasimahla, ezizizinto eziyingozi ezinokonyusa umngcipheko womhlaza. 
• Iitapile ezimfusa zinowona msebenzi uphezulu wokulwa ne-antioxidant.

Yomeleza impilo yentliziyo

• Iitapile zinenani lezondlo, kubandakanywa ifayibha, i-antioxidants, iiminerali kunye neevithamini ze-B.
• Zonke ezi zinto zinceda ukulawula ukuvuvukala okunokuthi kube negalelo kwisifo senhliziyo kunye nezinye izifo ze-vascular.

Inceda ukunciphisa umzimba

• Isixa esikhulu sefiber yokutya kwiibhatata eziswiti sikwenza uzive ugcwele ixesha elide. Kwakhona, ifayibha yotyiswa kancinane, nto leyo ethintela ukutya kakhulu.
• Iitapile ezinoshukela ziphantsi kweekhalori kwaye ziphezulu kumxholo wamanzi. Ngolu phawu, kunceda ukunciphisa umzimba ngokutya kunye nokuzilolonga.

Iphucula impilo yokwetyisa

• Umxholo wefayibha kwibhatata uphezulu kuneetapile eziqhelekileyo kunye i-microbiome yamathumbu Iphucula impilo yokwetyisa ngokubanzi ngeziphumo zayo zondlo kwi

Yomeleza ukhuseleko

• Ibeta-carotene kunye nevithamin C efumaneka kwiibhatata zinika uncedo lokomeleza umzimba. Ezi zondlo zimbini zisebenza ngcono nangakumbi xa zithathwa kunye.

Ukuphucula ukusebenza kwengqondo

• Ukutya iitapile rhoqo kuphucula ukusebenza kwengqondo, ngenxa ye-antioxidants equlethwe kuyo. 
• Olunye uphononongo lwafumanisa ukuba ukutya ibhatata kunokuthintela umonakalo owenziwe yi-oxidative ebuchotsheni obunokuthi ngenye indlela ikhokelele kwiimeko ezimandundu njenge-Alzheimer's.

yomeleza amathambo

• Iitapile zizityebi kwi-magnesium kunye ne-potassium, ezomeleza impilo yamathambo. 
• IVithamin A kwimifuno ikwaxhasa impilo yamathambo.

Iluncedo emehlweni

• Iibhatata ngumthombo omkhulu we-vitamin E, i-antioxidant ekhusela amehlo kumonakalo omkhulu wamahhala.
• Le ngcambu yemifuno ikwatyebile kwiivithamini A kunye noC. 
• Ezi zondlo ziluncedo kakhulu kwimpilo yamehlo kwaye zinxulumene nobudala. ukuwohloka kwe-macular kwaye inceda ukuthintela iimeko ezimandundu zamehlo ezifana norhatyazo.

Iinzuzo zebhatata eluswini

• I-Vitamin A ibalulekile kwimpilo yolusu kwaye ininzi kwiibhatata. 
• Ukunqongophala kweVithamin A kaninzi kwenza ulusu lube buthuntu kwaye lome. Imifuno iqulethe ezinye i-antioxidants ezilwa nomonakalo omkhulu wamahhala, onokukhokelela kwiimpawu zokuguga kwangaphambili.

Yintoni ingozi yebhatata?

• Iitapile eziswiti zinyamezeleka kakuhle kubantu abaninzi. Nangona kunjalo, ilitye lezintso Kucingelwa ukuba iphezulu kakhulu kwizinto ezibizwa ngokuba zii-oxalates, ezinokubangela iingxaki kubantu abatyekele ekuyilweni kwayo.

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