Iitapile yimifuno eyahlukileyo kwiifatata eziqhelekileyo. Zomibini ziyimifuno yeengcambu, kodwa ziyahluka ngokubonakala kunye nencasa. Baphuma kwiintsapho ezahlukeneyo zezityalo. Njengoko zinomxholo ohlukeneyo wezondlo, nazo zichaphazela iswekile yegazi ngokwahlukileyo.
Umahluko weetapile ukusuka kwitapile eqhelekileyo
Ziphuma kwiintsapho ezahlukeneyo zezityalo
Xa sithetha ngetapile eqhelekileyo sithetha iitapile ezimhlophe. sweet kwaye iitapile ezimhlopheZombini ziyimifuno yeengcambu, kodwa amagama azo kuphela afanayo.
Ibhatata ivela kwiConvolvulaceae kwaye iitapile emhlophe ivela kwiSolanaceae. Ezi zigaqa ezikhula kwiingcambu ezityiwayo zezityalo.
Iibhatata zinesikhumba esimdaka kunye nenyama e-orenji, kodwa kukho iintlobo ezimfusa, ezityheli kunye nezibomvu. Iitapile eziqhelekileyo ziza kumthunzi omdaka, omthubi kunye nobomvu. Inenyama emhlophe okanye emthubi.
Zombini zinezondlo
Iitapile eziswiti zihlala zithathwa njengezinempilo kuneitapile ezimhlophe, kodwa eneneni zombini ezi ndidi zinezondlo ezininzi.
Apha ngezantsi luthelekiso lwezondlo ze-100 grams zebhatata ezilusu ezimhlophe kunye neebhatata:
| iitapile ezimhlophe | Izambane eliswiti | |
| Ikhalori | 92 | 90 |
| protein | Igram ye2 | Igram ye2 |
| namafutha | Igram ye0,15 | Igram ye0,15 |
| ekudleni | Igram ye21 | Igram ye21 |
| Lif | Igram ye2,1 | Igram ye3,3 |
| ivithamin A | 0.1% yexabiso losuku (DV) | I-107% ye-DV |
| Vitamin B6 | I-12% ye-DV | I-17% ye-DV |
| Ivithamin C | I-14% ye-DV | I-22% ye-DV |
| potassium | I-17% ye-DV | I-10% ye-DV |
| calcium | I-1% ye-DV | I-3% ye-DV |
| wemagniziyam | I-6% ye-DV | I-6% ye-DV |
Iitapile ezimhlophe kunye neebhatata; ezifanayo kwiikhalori, iprotheni kunye nomxholo we-carbohydrate, ngelixa iitapile ezimhlophe zininzi potassium Iibhatata ziphezulu ngokumangalisayo kwi-vitamin A.
Zombini iintlobo zeetapile ziqulethe ezinye iikhompawundi zezityalo eziluncedo.
Iitapile ezinoshukela, kubandakanywa neentlobo ezibomvu nezimfusa, zizityebi kwi-antioxidants ezinceda ukulwa nomonakalo weeseli obangelwa yi-radicals yamahhala emzimbeni wethu.
Iitapile ezimhlophe ziqulethe iikhompawundi ezibizwa ngokuba yi-glycoalkaloids eziye zaboniswa zine-anticancer kunye nezinye iziphumo eziluncedo kwizifundo zovavanyo lwetyhubhu.
Banezalathisi ezahlukeneyo ze-glycemic
Iindidi ezahlukeneyo zeetapile izalathisi ze-glycemic (GI) nazo ziyahluka.
Ukutya okune-glycemic index ye-70 okanye ngaphezulu kubangela ukunyuka ngokukhawuleza kweshukela egazini kunokutya kunye ne-GI ephakathi kwe-56-69 okanye i-GI ephantsi ye-55 okanye ephantsi.
Ngokuxhomekeke kuhlobo kunye nenkqubo yokupheka, ixabiso le-glycemic index yeefatata lisuka kwi-44-94.
Ixabiso le-glycemic index ye-potato eqhelekileyo nayo iyatshintsha. Ngokomzekelo, i-potato ebomvu ebilisiwe inexabiso le-glycemic index ye-89, ngelixa i-potato yaseRashiya ebhakiweyo ine-glycemic index ye-111.
Abantu abanesifo sikashukela okanye ezinye iingxaki zeswekile yegazi kufuneka bagweme ukutya okunexabiso eliphezulu le-glycemic index. Ekubeni iitapile zinexabiso eliphantsi le-glycemic, kuthathwa njengento enempilo ukuyidla endaweni yeetapile ezimhlophe.
Ukulungisa iitapile ngendlela enempilo
Zombini iitapile eziswiti kunye eziqhelekileyo zinefiber, iivithamini, iiminerali kunye necarbohydrates enika amandla. Iifatata, nangona zinomsoco kakhulu, zihlala zilungiswa ngendlela engafanelekanga.
Umzekelo, iitapile ezimhlophe ziyaqhotswa, zicudiswe ngebhotolo, okanye zibhakwe. Ihonjiswe ngezithako ezineekhalori eziphezulu.
Ukulungiselela amazambane amnandi okanye aqhelekileyo ngendlela enempilo, ubilise okanye upheke kwaye ubenzele imifuno emitsha okanye iziqholo endaweni yeshizi, ibhotela kunye netyuwa.
Abo banengxaki yeswekile yegazi kufuneka batye iintlobo zeetapile ngokuzibilisa.
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