Phindu labwino la Tubers
Mbatata zatchulidwa kuti zimakhala zoipa m'magazi kwazaka zambiri kupyolera mu zolakwika zosamveka za sayansi ndi malonda. Kafukufuku wakale wagwirizanitsa mbatata zoyera kuti awonjezere kulemera ndi mtundu wa shuga wa mtundu wa 2. Mapale achikulire ochokera ku kafukufuku wa Harvard University adawonetsanso kuti mbatata zinali zowonjezera zosayenera zamasamba. Mafilimu onse oipa ndi zakudya zomwe zimapangitsa kuti carbs zisawonongeke zambiri zatipangitsa kuti tipewe zakudya zathu.
Maphunziro apitalo sanathe kufotokozera zonse zomwe ophunzira omwe ankafufuza kafukufuku ankagwiritsa ntchito. Zotsatira za kafukufuku anawulula kuti anthu odzipereka ankadya zida zambiri za Fries ndi mbatata. N'zoona kuti kudya fry ndi zipsera zingakhale zopanda thanzi, kulimbikitsa kulemera, kunenepa kwambiri, komanso matenda. Mwatsoka, kafukufuku anapanga kulakwitsa kolemba mbatata ngati mafuta oipa osagwiritsa ntchito mfundo izi zofunika kwambiri.
Kafukufuku wamakono wapangitsa kuti malingaliro akale awa asamakhale okhudzana ndi mbatata zoyera. Izi zikutuluka, mbatata sizitsutsa koma momwe zimakonzedwera kapena kukonzedwa. Zinthu zatsopano zomwe zimapezeka zimasonyeza kuti mbatata zoyera ndizo chakudya chopatsa thanzi .
Chifukwa chiyani Achikulire Achikulire ndi Othamanga Amadya Mbatata Yoyera
Malinga ndi nkhani yomwe inafalitsidwa mu Journal of Advances in Nutrition , mbatata zoyenera ziyenera kuikidwa monga masamba muzitsogozo zonse za zakudya chifukwa zili ndi zakudya zofunikira kwambiri. Mbatata imasonyezanso kuti ndi zamoyo zabwino kwambiri zomwe zimathandiza kwambiri kudya zakudya zowonjezera. Mbatata tsopano ndi masamba odyetsedwa kwambiri ku United States.
Mbatata yoyera ndi yodzaza ndi zakudya zowonjezera, mavitamini komanso magwero abwino kwambiri. Amasonyezanso kuti ali ndi mapuloteni apamwamba chifukwa cha mapangidwe awo apamwamba a amino acid . Panthawi ya kuyezetsa zakudya, adatengera mbatata kupitirira momwe amino aciti amathandizira lysine, methionine, threonine, ndi tryptophan. Amino acid, makamaka lysine amathandiza kwambiri kukonza minofu.
Mbali yamchere kapena gawo la mbatata pamwamba pa glycemic index (GI) . Izi zikutanthauza kuti izo zimalowerera mwazi mofulumira koma ochita maseĊµera olimbitsa amakonda izi. Chakudya ndi mafuta anu ndipo mbatata yopangidwa bwino imapatsa chakudya chambiri musanavutike.
Leslie Bonci, RD, Director of Sports Medicine Nutrition ku University of Pittsburgh Medical Center, akuyamikira kuwonjezera puloteni pang'ono kapena mafuta abwino kuti achepetse mbiri ya GI. Izi zidzalola mphamvu yowamasula pang'onopang'ono panthawi yopuma yolimba kapena kutalika.
Mbatata ndi Mapuloteni
Malingana ndi kafukufuku wa mbatata woyera, iwo ali ndi mapuloteni abwino a zomera. Ubwino wa mapuloteni a chomera umatsimikiziridwa ndi amino acid yokhazikika ndi kupangidwira . Mapulogalamu a amino acid amapatsidwa chiwerengero cha amino acid zomwe zili mkati mwa chakudya poyerekeza ndi zofunika za thupi la amino acid. Mbatata imanenedwa kuti imadutsa pamtundu woyenera wa zinayi zonse zamtengo wapatali za amino acid - lysine, methionine, threonine, ndi tryptophan.
Mapuloteni a mbatata ndi otsika (5g kwa mbatata imodzi ya sing'anga), koma kuchepa kwa thupi ndi amino acid mtengo waperekedwa kwambiri. Izi zikutanthawuza kuti thupi limakumba ndipo limatenga kwambiri amino acid kuti lisadye mbatata. Ndipotu, malingana ndi mbatata, pafupifupi 90 peresenti ya mapuloteni imatengedwa. Mtengo umenewu umakhala wofanana ndi mtengo wa mapuloteni onse (100% kuyamwa).
Kufufuza kwina kafukufuku wokhudzana ndi mapuloteni a mbatata kumasonyeza kuti phindu lachilengedwe (chiwerengero cha kukula kapena kukonzekera chogawanika ndi kuchuluka kwa ndalama) kumakhala koposa ma soya ndi nyemba. Kuyeza kwa amino acid kwambiri ndi zotsatira zina zofunikira zatsimikizira kuti mapuloteni a mbatata amakhala apamwamba kwambiri ndipo amapindulitsa zakudya zabwino.
Ubwino wa Zaumoyo
Bungwe la American Society of Nutrition (ASN) linagawira kafukufuku wambiri ndipo linapereka zotsatira pazaumoyo wa mbatata. Akatswiri ambiri ofufuza anafotokoza chifukwa chake mbatata ndi mbali yofunika kwambiri ya zakudya zabwino.
Kafukufuku wina adalimbikitsa atsikana achichepere omwe ali ndi ana komanso kufunika kwa moyo wathanzi komanso zakudya zopatsa thanzi. Akazi akuganiza kuti akudya 50 peresenti ya malipiro a tsiku ndi tsiku a masamba monga mbatata zoyera. Mavitamini ndi ofunika kwambiri musanayambe mimba, pakapita nthawi komanso pambuyo poti pakhale umoyo wabwino kwa amayi ndi mwana. Pofuna kuwonjezera mavitamini a amayi awa, adapatsidwa kuti aziwonjezera mbatata zowonjezera potassium.
Kafukufuku wowonjezereka poyerekezera mbatata ndi zakudya zina ndi nyama yowonda pamene idya ndi ana. Zotsatira zinawonetsa ana kuti adye zakudya zopatsa 30 peresenti zochepa poyamwitsa mbatata yosakaniza. Komanso, shuga wosadya chakudya ndi insulini sizinali zosiyana kwambiri kusiyana ndi kudya. Zofukufukuzo zikusonyeza kuti kuwerenga kwa glycemic index (GI) sikudalikanso ngati mbatata ikuphatikizidwa ndi zakudya zina. Ndipotu, kudya mbatata ndi mapuloteni kapena mafuta wathanzi kumawonetseredwa kuchepetsa kutulutsa shuga kapena shuga. Zotsatirazi zikufanana ndi zotsatira zomwe zimapezeka mwa anthu akuluakulu.
Phunziro lina linayang'ana potaziyamu mu mbatata poyerekeza ndi zakudya zina. Malinga ndi kafukufuku, anthu atatu okha mwa anthu a ku America okha ndiwo omwe amadya 4700 mg / d ya potaziyamu. Mbatata ndizochokera potassium yopatsa 19-20 peresenti mu zakudya za ku America. Kafukufuku wochepa wakhala akuyesa kuika zofunika pa zakudya pa potaziyamu pogwiritsa ntchito chakudya. Komabe, phunziro loyamba lachikondi ndi gulu la ofufuza pa yunivesite ya Purdue linapeza kuti potaziyamu ikhoza kupezeka mu mbatata imakhala yabwino kwambiri kuposa yowonjezeretsa. Izi zikutanthauza kuti thupi limatha kugwiritsa ntchito potaziyamu moyenera kwambiri pamene idya mbatata zoyera.
Mbatata Imapitiriza Ntchito Yanu
Mbatata ndi imodzi mwa masamba odyetsedwa kwambiri ku America. Iwo ndi gwero la mtengo wapatali la zakudya zamtengo wapatali. Osachepera 50 peresenti ya anthu akukonzekera mbatata njira yoyenera powawotcha, kuphika, kapena kuwotcha kuti akhalebe ndi thanzi.
Malinga ndi nkhani yofalitsidwa ndi American Dietetic Association, kudya mbatata yaikulu yophika ndibwino kwambiri monga pasta kukonzekera othamanga chifukwa chogwira ntchito mwakhama kwa nthawi yayitali. Zakudya zabwino zimapereka mphamvu zowonongeka ndi kuthetsa njala kwa maola ambiri. Wosakaniza wophika mbatata woyera amakhala pafupifupi makilogalamu 170, 37g ya carbs, 5g mapuloteni, ndi 4g wa fiber popanda mafuta konse.
Mbatata imakhalanso ndi mavitamini ambiri, amino acid komanso imodzi mwa mapuloteni. Mapuloteni apamwamba kwambiri omwe amapezeka mu mbatata amawonetsedwa kuti amalimbikitsa kukula kwa minofu ndi thupi. Amasonyezanso kuti amawotcha kwambiri mafuta kuti athetse kuchepa kwa mafuta.
Akuluakulu ndi ochita masewera olimbitsa thupi akugwiritsa ntchito mphamvu zowonjezera komanso zopindulitsa zogwirira ntchito mbatata zoyera. Matenda a phytochemicals, antioxidants, ndi zakudya zofunikira zimathandizidwanso kuti athandize thanzi labwino. Zikuwoneka kuti pali umboni wokwanira wopereka mbatata monga chakudya chopatsa thanzi kuti mukhale ndi chakudya chanu.
Mbatata Nsonga
Kuphika kapena kuphika mbatata zanu mmalo mwachangu.
Pewani zitsulo zamtengo wapatali monga kirimu wowawasa, tchizi, ndi batala.
Kuphika mbatata wedges ndikugwiritsa ntchito shuga wowonjezera ketchup.
Sangalalani ndi mbatata yanu yophikidwa ndi yogagisi yachi Greek m'malo mwa kirimu wowawasa kapena batala.
Konzani mbatata yosakanizidwa pogwiritsira ntchito nkhwangwa ya nkhuku kapena masamba otsika kwambiri, mkaka wopanda mafuta kapena mafuta ochepa, kapena mafuta otsika kwambiri a Greek yogurt.
Mbatata ya mbatata si masamba omwe amatumikira.
> Zotsatira:
Dariush Mozaffarian, MD et al., Kusintha kwa Zakudya ndi Zamoyo ndi Kulemera Kwambiri Kwambiri kwa Akazi ndi Amuna, New England Journal of Medicine , 2011
> Janet C. King ndi al., White mbatata, Umoyo waumunthu, ndi Zakudya zowonjezera, Kupititsa patsogolo kwa zakudya , 2013