Izinzuzo Zamazambane Amnandi, Izingozi kanye Nenani Lokudla Okunempilo

Ubhatata yimifino yezimpande. Ngokwesayensi, “Ipomoea batatas" Imila empandeni yesitshalo esaziwa ngokuthi Izinzuzo zikabhatata zihlanganisa ukulawula ushukela wegazi, ukunciphisa ingozi yomdlavuza nokuthuthukisa impilo yenhliziyo.

Inothile nge-antioxidant ebizwa ngokuthi i-beta carotene, esebenza kahle kakhulu ekukhuphuleni amazinga egazi kavithamini A, ikakhulukazi ezinganeni.

Ubhatata unomsoco, une-fiber ephezulu, futhi unambitheka kamnandi. Le mifino yezimpande ingadliwa ngezindlela ezihlukahlukene. Ngokuvamile kudliwa kubilisiwe, kubhakwa, kushisiwe noma kuthosiwe.

Umbala ojwayelekile kabhatata wuwolintshi, kodwa uyatholakala nakweminye imibala njengomhlophe, obomvu, opinki, ophuzi kanye nonsomi.

Inani lokudla okunomsoco likabhatata

Inani lokudla okunomsoco lamagremu ayi-100 kabhatata oluhlaza limi kanje;

Yiziphi izinzuzo zikabhatata?

Ivimbela ukuntula kwe-vitamin A

• I-Vitamin A idlala indima ebalulekile emizimbeni yethu. Ukuntuleka kwalesi sakhamzimba esibalulekile kuyinkinga enkulu emazweni amaningi asathuthuka.
• Ukuntuleka kukavithamini A kungabangela ukulimala kwesikhashana nokuhlala unomphela emehlweni futhi kubangele nokungaboni. 
• Kungase futhi kucindezele umsebenzi wokuzivikela komzimba futhi kwandise ukufa, ikakhulukazi ezinganeni, kwabesifazane abakhulelwe nabancelisayo.
• Ubhatata ungumthombo omuhle kakhulu we-beta carotene etholakala kakhulu nge-bioavailable, eguqulwa ibe uvithamini A emizimbeni yethu.
• Ukuqina kombala ophuzi noma osawolintshi wobhatata buqondile i-beta-carotene kuncike ekuqukethe.
• Ubhatata owolintshi uphawuleka ukuthi unamandla aphezulu okukhulisa amazinga egazi kavithamini A uma kuqhathaniswa neminye imithombo ye-beta carotene.

Ilawula ushukela wegazi

• Ubhatata unganciphisa ushukela wegazi ozila ukudla kanye namazinga e-cholesterol e-LDL.
• Kungandisa nokuzwela kwe-insulin.
• Ngalesi sici, sizinzisa izinga likashukela egazini.

Yehlisa ingozi yomdlavuza

• Ukulimala kwe-oxidative kumaseli kwandisa ingozi yomdlavuza, okuyisimo esibi lapho sisakazeka kwezinye izicubu.
• Ukudla okunothe ngama-antioxidants afana ne-carotenoids kunciphisa ingozi yomdlavuza wesisu, wezinso nowebele.
• Ucwaningo luveza ukuthi ubhatata unama-antioxidants anamandla angakwazi ukuqeda ama-radicals mahhala, okuyizinto eziyingozi ezingandisa ingozi yomdlavuza. 
• Amazambane ansomi anomsebenzi omkhulu we-antioxidant.

Ithuthukisa impilo yenhliziyo

• Ubhatata unomsoco omningi, okuhlanganisa i-fiber, ama-antioxidants, amaminerali kanye namavithamini B.
• Konke lokhu kusiza ukulawula ukuvuvukala okungaba nomthelela esifweni senhliziyo nezinye izifo zemithambo.

Isiza ukunciphisa umzimba

• Inani eliphezulu le-fibre yokudla kubhatata likwenza uzizwe ugcwele isikhathi eside. Futhi, i-fiber igaywa kancane, okuvimbela ukudla ngokweqile.
• Ubhatata unamakhalori aphansi futhi uphezulu emanzini. Ngalesi sici, kusiza ukunciphisa umzimba ngokudla nokuzivocavoca.

Ithuthukisa impilo yokugaya ukudla

• I-fiber yobhatata iphezulu kunamazambane ajwayelekile kanye i-microbiome yamathumbu Ithuthukisa impilo yokugaya ukudla ngemiphumela yako yezondleka ku

Kuqinisa amasosha omzimba

• I-beta carotene kanye ne-vitamin C etholakala kubhatata inikeza izinzuzo zokuqinisa amasosha omzimba. Lezi zakhi ezimbili zisebenza kangcono nakakhulu uma zihlanganiswa.

Ithuthukisa ukusebenza kobuchopho

• Ukudla ubhatata njalo kuthuthukisa ukusebenza kobuchopho, ngenxa yama-antioxidants aqukethe. 
• Olunye ucwaningo lwathola ukuthi ukudla ubhatata kungavimbela ukulimala kwe-oxidative ebuchosheni okungaholela ezimweni ezimbi njenge-Alzheimer's.

kuqinisa amathambo

• Ubhatata unothile nge-magnesium ne-potassium, oqinisa impilo yamathambo. 
• I-Vitamin A esemifino nayo isekela impilo yamathambo.

Kuyazuzisa amehlo

• Ubhatata ungumthombo omkhulu kavithamini E, i-antioxidant evikela amehlo ekulimaleni kwama-radical mahhala.
• Le mifino yezimpande nayo inothile ngamavithamini A no-C. 
• Lezi zakhi zinenzuzo ikakhulukazi empilweni yamehlo futhi zihlobene neminyaka. ukuwohloka kwe-macular futhi isiza ekuvimbeleni izimo ezimbi zamehlo njenge-cataract.

Izinzuzo zikabhatata esikhumbeni

• I-Vitamin A ibalulekile empilweni yesikhumba futhi igcwele ubhatata. 
• Ukushoda kwe-Vitamin A kuvame ukwenza isikhumba sibe buthuntu futhi some. Imifino iqukethe amanye ama-antioxidants alwa nokulimala kwama-radical mahhala, okungaholela ezimpawu zokuguga ngaphambi kwesikhathi.

Iyini ingozi yobhatata?

• Ubhatata ubekezelelwa kahle kubantu abaningi. Nokho, itshe lezinso Kucatshangwa ukuthi iphezulu kakhulu ezintweni ezibizwa ngokuthi ama-oxalate, ezingabangela izinkinga kubantu abathambekele ekubunjweni kwayo.

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