Mazira a mbatata ndi Zomwe Zakudya Zakudya Zathanzi

Pamwamba pa Nthenda ya Glycemic, Pitirizani Mbatata Zagawo Zing'onozing'ono

Mbatata ndi tuber yodzichepetsa, nthawi zambiri imanyozedwa m'njira zosiyanasiyana. Ganizirani za mfuti ndi chidole chodziwika bwino cha mwana monga mbatata. Koma imakhalanso chakudya chambiri komanso chimalimidwa padziko lonse lapansi. Mbatata yophika, yosenda, yokazinga, yokazinga, yophika, yophimbidwa, yozembedwa, yophimbidwa, yophikidwa, ndi yopangidwa mu casseroles. Ngakhale pali zofunikira za thanzi kuchokera ku mbatata, mitundu yambiri imanyamula zakudya , ndipo imatengera chiwerengero cha glycemic index (GI).

Nicola ndi Rosamunda angapo ali abwino kwa inu.

French Fries - Mnzanu Kapena Woipa?

Mbatata imayikidwa bwino kwambiri pa nthendayi yotchedwa glycemic index, yomwe imatanthauza kuti mutatha kuzidya, chakudya chimayambitsa nthenda ya shuga m'magazi anu. Mwinamwake mungamve kukhuta ndi kukhutitsidwa pamene mukupasula chophika chophika. Koma njala idzabweranso maola angapo pamene bubu ya carb ikutha pambuyo pokumba zonsezi. Izi zikhoza kufotokoza chifukwa chake nthawi zina timadya zipsera za mbatata ndi zophika za ku France zambiri, koma kufunafuna zambiri. Tikachita zimenezo, komabe shuga lathu la shuga likuyendayenda, tikuyenda ndi shuga, ndipo poyankha, matupi athu amatulutsa insulini komanso insulini yofanana ndi kukula kwa IGF. Zinthu ziwirizi zimalimbikitsa kukula kwa maselo ndi kutupa. Ndipo mukakhala ndi zochuluka kwambiri, zimatha kuyambitsa njira ya chitukuko cha khansa.

Ubwino wathanzi wa mbatata

Mbatata imakupatsani zakudya zowonjezereka.

Pang'ono peresenti ya wowumawo amawerengedwa ngati wowonjezera zakudya (mtundu wa zakudya zamagetsi), zomwe zimakupatsani thanzi labwino pamene lifika pamatumbo anu akuluakulu. Mitedza ya mbatata idzakutetezani ku khansa ya colon, ndikuthandizani kulekerera shuga ndi insulini, ndipo zingachepetse cholesterol yanu. Mbatata ali ndi mavitamini ndi mchere omwe ndi abwino kwa iwe - vitamini C ndi B6, potaziyamu, chitsulo, ndi thiamin, kutchula ochepa.

Phenolic acids amapezeka m'matumbo atsopano kapena owiritsa, pomwe peel ndi mnofu zili ndi zopindulitsa flavonoids ndi carotenoids.

Njira Zapamwamba Zophika ndi Kudya Mbatata

Gawo labwino kwambiri la mbatata ndi peel. Uwu ndi uthenga wabwino kwa ife omwe tatopa ndi kuyesera kuti tipewe zida. Siyani jekete lofiira pa mbatata, ndipo musapepese chifukwa cha mdima umene umatuluka mu mbale. Mazira a mbatata ali ndi zinthu zambiri zopindulitsa zopanga phenolic acid. Kuika microwaving kapena kuphika mbatata yosaphimbidwa kumawathandiza kupeza thanzi labwino kusiyana ndi uvuni wa ovuni, umene umaphwanya mavitamini ndi mchere. Saladi yowonjezera yomwe imapangidwa ndi zovala za vinaigrette, yosungidwa usiku umodzi m'firiji, ndiyo njira yabwino kwambiri yodyera mbatata. Kutentha kwautali kudzawonjezera kuchuluka kwa mafuta a mbatata ndi oposa atatu. Asidi mu vinaigrette, kaya mumapanga ndi madzi a citrus kapena vinyo wosasa, amachepetsa kuchepa kwanu, zomwe zimapangitsa kuti mimba yanu isamalire kwambiri masamba. Kuphatikizana kwa utomoni wokhala utakhazikika komanso kuvala kwabwino kumawoneka m'munsi mwa mpweya wotsika, umene umakhala wabwino kwa thupi lanu.

Kambiranani ndi Nicola ndi mbatata ya Rosamunda

Ngati mukufuna kudya mbatata ndikupewa shuga wamagazi, funani Nicola ndi Rosamunda .

Nicola ( Solanum tuberosum L. cv Nicola) ndi wovuta kupeza. Koma ndi mbatata yokhazikika, yosalala ndi khungu lofiira komanso yachikasu mpaka thupi lakuda chikasu, zomwe zikuwoneka kuti zinachokera ku Germany. Nicola ali ndi chiwerengero cha matenda a glycemic of 58, kuti apange thanzi kudya (mwa magawo ochepa). Rosamunda ( Solanum tuberosum L. cv Rosamunda) ndi mbatata yowirira, yofiira ndi khungu lofiira ndi zonona kuti thupi likhale lofiira lomwe linamera ku Sweden. Nicola ndi Rosamunda anaphika ndi kuyesedwa mu phunziro la chakudya cha ku Finnish ndipo anapeza kuti ali ndi magawo apamwamba a phenolic acid, poyerekeza ndi mitundu yonse ya 40 ya mbatata mu phunzirolo.

Phenols ndi mankhwala okometsera omwe ali ndi mphamvu zamagetsi ndi antibacterial, zomwe zingawononge kukula kwa khansa.

Kuwona Mbatata mu Kuwala Kwatsopano

Kuchokera kumtunda kwake kumtunda kuyambira ku Peru Andes, ku moyo wake wamakono monga mdziko lonse zophikira wokondedwa, mbatata ili pano. Ma mbatata amakono akhala akusinthidwa kuti azitha kuphika ku Fries Fries. Amakula kuti azitenga mitundu yatsopano (buluu, phokoso), ndipo adalandira zokolola zawo kuti azidya zakudya zopatsa thanzi. Koma ayenera kudyetsedwa moyenera, ndipo ndi pepala lophatikizidwa, chifukwa chakudya chawo chimayambitsa shuga m'magazi anu. Khansara imakula kwambiri pa shuga. Choncho ngati mudya mbatata, tengani mbali zing'onozing'ono, ndipo sankhani Nicola ndi Rosamunda nthawi iliyonse yomwe mungawapeze.

_Zotsatira:

> Phenolic Acids mu mbatata, masamba, ndi zina mwazo Pirjo Mattila, Jarkko Hellstrom. Journal of Food Composition and Analysis, Volume 20, Nkhani 3-4, May 2007, masamba 152-160.

> University of Sydney, Australia, Glycemic Index Database. Masamba Achidindo Opangidwa ndi Pulofesa Wothandizira Gareth Denyer ndi Scott Dickinson pogwiritsa ntchito deta yomwe inalembedwa ndi Pulofesa Jennie Brand-Miller & SUGIRS. Chosinthidwa Choyamba: December 13, 2005.

Index Index of Common Potato Zakudya