Okuqukethwe kwe-athikili
amazambane ansomi, njengamanye amalungu omndeni wamazambane ( I-solanum tuberosum ) ivela esitshalweni se-tuber esihlala esifundeni sezintaba sase-Andean eNingizimu Melika. Lolu hlobo lwamazambane Itholakala ePeru naseBolivia.
Inesikhumba sangaphandle esiluhlaza okwesibhakabhaka nesimnyama kanye nenyama yangaphakathi ensomi ekhanyayo ngisho nangemva kokupheka.
Inomzimba ominyene kunamazambane amhlophe futhi inomsoco. Ucwaningo luveza ukuthi amazinga e-antioxidant kuleli mazambane aphakeme ngokuphindwe ka-2-3 kunamazambane amhlophe ngenxa yokuba khona kwama-anthocyanins.
Ayini Amazambane Aphephuli?
amazambane ansomi, Solanaceae noma imifino ye-nightshade emndenini wakhe Iwuhlobo lwemifino yezimpande. Isitshalo seqanda sisemndenini owodwa nemifino efana notamatisi nopelepele.
Lolu hlobo lwamazambane alingana nebhola legalofu ludumile eNingizimu Melika, ikakhulukazi njengoba ludabuka ePeru naseBolivia, futhi lungakhula lube osayizi abakhudlwana uma luvunyelwa ukuthi lufinyelele ekuvuthweni okugcwele.
Inani Lomsoco Wezambane Elinsomi
amazambane Ivame ukubhekwa njengengenampilo ngenxa yesitashi esiphezulu, kodwa iqukethe imisoco eminingi ebalulekile futhi iwukudla okunempilo kakhulu.
amazambane ansomi, I-solanum tuberosum Inomsoco ofanayo kwezinye izinhlobo zamazambane emndenini wayo, kodwa okuqukethwe kwayo kwamaminerali kuyahlukahluka kuye ngokuthi umhlabathi otshalwe kuwo.
Kunombono oyiphutha wokuthi zonke izakhamzimba emazambane zitholakala esikhunjeni. Eqinisweni, ngaphezu kwengxenye yomsoco itholakala engxenyeni yayo enenyama.
100 amagremu aphekwe amazambane ansomi, nekhasi lalo linokuqukethwe komsoco okulandelayo:
Amakhalori: 87
Amaprotheni: 2 gram
Ama-carbohydrate: 20 g
I-fiber: 3.3 amagremu
Amafutha: ngaphansi kwe-1 igremu
I-Manganese: 6% yenani lansuku zonke (DV)
Ithusi: 21% ye-DV
Insimbi: 2% we-DV
I-Potassium: 8% we-DV
I-Vitamin B6: 18% we-DV
I-Vitamin C: 14% we-DV
Amazambane angaphezu kukabhanana i-potassium inokuqukethwe. Ngaphezu kwalokho, ukudla kwamazambane kunamagremu angu-3 efayibha futhi ngokwemvelo kunesodium ephansi.
Ama-anthocyanins, ama-strawberries, amagilebhisi abomvu, iklabishi elibomvu kanye amazambane ansomi ama-phenolic compounds anesibopho sombala oqinile wezithelo nemifino eminingi, njenge
Yiziphi Izinzuzo Zamazambane Aphephuli?
Kunenzuzo eyengeziwe kushukela wegazi
inkomba ye-glycemic (GI)iyisilinganiso sokuthi ukudla kunyusa ushukela ongakanani egazini. Ikalwe kusuka ku-0 kuye ku-100, futhi inkomba ye-glycemic engaphezu kuka-70 ibhekwa njengephakeme.
Esifundweni sokuqhathanisa kubantu, amazambane ansomiKutholwe ukuthi inkomba ye-glycemic yamazambane ingama-77, inkomba ye-glycemic yamazambane aphuzi ingama-81 kanye nenkomba ye-glycemic yamazambane amhlophe angama-93.
Nakuba zonke izinhlobo zamazambane zithinta amazinga kashukela egazini ngenxa yokuqukethwe kwawo ama-carbohydrate, ubhatata onsomi, ikhombisa ukusebenza kahle okuncane kunezinye izinhlobo ngenxa yokugxila okuphezulu kwezinhlanganisela zezitshalo ze-polyphenol.
Lezi zinhlanganisela zinciphisa ukumuncwa kwesitashi emathunjini, ngakho-ke amazambane ansomiYehlisa umthelela kumazinga kashukela egazini.
Iqukethe ama-antioxidants anenzuzo emzimbeni
Njengezinye izithelo nemifino emibalabala, amazambane ansomiUmbala wayo ogqamile uwuphawu lokuthi iphezulu kuma-antioxidants. Eqinisweni, inomsebenzi we-antioxidant ophindwe kabili kuya kathathu kunezambane elimhlophe noma eliphuzi.
Ama-Antioxidants ayizinhlanganisela zezitshalo ezingavikela amangqamuzana emiphumeleni eyingozi yokucindezeleka okwenziwe nge-oxidative.
amazambane ansomiIcebile ikakhulukazi kuma-antioxidants e-polyphenol okuthiwa ama-anthocyanins. AmaBlueberries futhi amajikijolo aqukethe ama-antioxidants afanayo.
Ukudla okuphezulu kwama-anthocyanins kugcina amazinga e-cholesterol esebangeni elinempilo, kuvikela impilo yamehlo, futhi kunciphisa ingozi yesifo senhliziyo, eminye imidlavuza nesifo sikashukela.
Ngaphezu kokuqukethwe kwawo okuphezulu kwe-anthocyanin, ama-antioxidants atholakala kuzo zonke izinhlobo zamazambane afaka:
- I-vitamin C
- Amakhemikhali e-carotenoid
- Selenium
- Tyrosine
- Izinhlanganisela ze-polyphenolic ezifana ne-caffeic acid, i-scopolin, i-chlorogenic acid ne-ferulic acid
kuthuthukisa umfutho wegazi
Ukudla amazambane ansomiInenzuzo emithanjeni yegazi nomfutho wegazi. Lokhu ngokwengxenye kungenxa yokuqukethwe kwayo okuphezulu kwe-potassium ngoba lesi sakhi sisiza ukwehlisa umfutho wegazi. Mhlawumbe okuqukethwe kwe-antioxidant nakho kunendima.
Ucwaningo oluncane lwamaviki angu-4 kubantu abanomfutho wegazi ophezulu lwathola ayisithupha kuya kwayisishiyagalombili kabili ngosuku amazambane ansomi inqume ukuthi ukudla kwehlise umfutho wegazi we-systolic ne-diastolic (izinombolo eziphezulu neziphansi yenani) ngo-3.5% no-4.3%, ngokulandelana.
Ngaphezu kwalokho, ezinye izifundo zaqhathanisa ukudla amazambane amhlophe. amazambane ansomi uthi ukudla kunganciphisa ukuqina kwemithambo.
Ukuba nemithambo eqinile kwandisa ingozi yokuhlaselwa yinhliziyo noma unhlangothi ngoba imithambo ayikwazi ukuvuleka kalula ngenxa yezinguquko zomfutho wegazi.
ezikhishwe amazambane purpleYehlisa umfutho wegazi kubantu abanomfutho wegazi ophakeme. Iphinde yehlise ukunqwabelana kwe-cholesterol. Ngoba, amazambane ansomi Awukwazi kuphela ukulawula umfutho wegazi ophakeme, kodwa futhi ukuvimbela izifo zenhliziyo.
Yehlisa ingozi yomdlavuza
Ucwaningo oluningi lwelebhu lubonise ama-antioxidants, kuhlanganise amazambane ansomiibonise ukuthi izinhlanganisela ezithile kweyodwa zingasiza ekuvimbeleni noma ukulwa nomdlavuza onjengomdlavuza wamathumbu kanye nowebele.
Kolunye ucwaningo, amazambane ansomi Amaseli omdlavuza alashwe nge-extract akhula kancane.
Ucwaningo lwezokwelapha futhi purple inyama amazambaneikhombisa ukuthi icindezela ukwakheka kwesimila. Iphinde yehlise ubukhulu bezimila nama-polyps emathunjini, ikholoni kanye nezicubu ezixhumeneyo cishe ngama-50%.
Ikugcina ugcwele ngenxa yokuqukethwe kwayo i-fiber
Ukudla amazambane ansomi Kuyasiza ukuhlangabezana nezidingo ze-fiber zansuku zonke. I-fiber yokudla ikwenza uzizwe ugcwele, ivimbela ukuqunjelwa, igxilisa ushukela wegazi futhi isiza ukugcina amazinga e-cholesterol enempilo.
amazambane ansomi Esinye isitashi kuwo wonke amazambane, kuhlanganise naleli, siwuhlobo lwefayibha ebizwa ngokuthi isitashi esingazweli. isitashi esingazweli Emgudwini wamathumbu, amelana nokugayeka kokudla, kodwa amagciwane asemathunjini amakhulu ayayibilisa.
Phakathi nale nqubo yokuvutshelwa, i-chain chain fatty acids izakhi ezaziwayo ziyakhiqizwa. Lezi zinhlanganisela zifaka isandla ekwenzeni ngcono impilo yamathumbu.
Ithuthukisa ukugaya kanye nempilo yamathumbu
ngemva kokugaya amazambane ansomi ikhiqiza ama-polyphenols, ama-molecule asebenzayo akhuthaza impilo yamathumbu. Ucwaningo lubonisa ukuthi la ma-molecule angavimbela umdlavuza wepheshana le-GI kanye nekholoni. I-fiber ephezulu kulawa mazambane ikhuthaza ukukhula kwama-bacteria amathumbu amahle.
amazambane ansomi ama-anthocyanins avikela amathumbu namangqamuzana amathumbu ekuvuvukeni nasekulimaleni kwama-radical mahhala. Lawa ma-polyphenols aphinde anqande ukumuncwa kwensimbi ngokweqile emathunjini, okungaba ubuthi.
Ivikela ukusebenza kwesibindi
Ucwaningo lwenziwa ngo-2016 ukuhlola umphumela we-purple potato anthocyanins ekulimaleni kwesibindi sezilwane.
Imiphumela yembula ukuthi umsebenzi we-antioxidant wanda ezifundweni. Lawa ma-molecule asebenzayo abambezela ukumuncwa, i-metabolism kanye nokugcinwa kwamafutha esibindi.
kuvimbela amahlule egazi
Amahlule egazi, aziwa nangokuthi i-thrombosis, ayimbangela ehamba phambili yokufa emhlabeni wonke. amazambane ansomi kusiza ukuvimbela lesi simo.
amazambane ansomi Iqukethe i-chlorogenic acid. Lesi sakhi samakhemikhali sitholwe ukuthi siphula amahlule egazi futhi sivimbele umsebenzi we-enzymatic wamaprotheni nama-peptide e-procoagulant.
Enye indlela enempilo yombala wokudla
Amazambane, izaqathe kanye neminye imifino yezimpande isetshenziselwa ukufaka imibala ekudleni futhi itshalwa ngokukhethekile imboni yemibala yemvelo.
Uzambane onsomi ungasetshenziswa futhi njengombala wokudla wemvelo uma uqhathaniswa nodayi abaningi bamakhemikhali ngenxa yokuqukethwe kwawo kwemvelo kanye ne-anthocyanin.
Ama-anthocyanins atholakala kule mifino yezimpande angcono kakhulu ekufakeni imibala ngokwemvelo emikhiqizweni yokudla efana neziphuzo zezithelo, amanzi amavithamini, u-ayisikhilimu kanye neyogathi.
Ingabe I-Purple Potato Inayo Ingozi?
Kuze kube namuhla amazambane ansomiAbukho ubuthi noma imiphumela emibi efakazelwe. Enye inkinga yokudla ngokweqile le mifino yezimpande ingaba izinkinga ngokujiya kwegazi. amazambane ansomiInani eliphakeme lama-anthocyanins atholakala etiyeni lingasebenzisana nama-anticoagulants / anciphisa igazi.
Ngenxa yalokho;
amazambane ansomiuyilungu elinempilo nelinemibala yomndeni wamazambane okufanele ukwazi. Uma kuqhathaniswa namazambane ajwayelekile, inenkomba ye-glycemic ephansi futhi ingcono kushukela wegazi.
Ukuba khona kwama-flavonoid amaningi kanye nama-phenolic acid kubanika amandla okulwa nokukhuluphala, ukugaya kanye nezindawo zokulwa nomdlavuza. I-Potato anthocyanins iphinde ivikele inhliziyo, isibindi, ubuchopho namathumbu ezifweni ezivuthayo.
Imibhalo Okufanele Uyifunde
