Kodi Mungadye Chikopa cha Mbatata, Ndipo Muyeneranso Kodi?

Zamkati

• Mapindu azaumoyo
• Odzaza ndi michere
• Mkulu CHIKWANGWANI
• Gwero la ma antioxidants
• Kodi pali zoopsa zilizonse?
• Momwe mungadye zikopa za mbatata
• Mfundo yofunika

Mbatata ndi zopatsa thanzi ndipo zimadya bwino nthawi zambiri.

Komabe, khungu lawo silimangokhala pagome, ngakhale ena amati liyenera kudyedwa chifukwa cha michere yake komanso kununkhira kwapadera.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa pakudya khungu la mbatata.

Mapindu azaumoyo

Khungu la mbatata limadya, ndipo mwina mungaphonye zina zathanzi ngati mungaliponye.

Odzaza ndi michere

Zikopa za mbatata zimakhala zopatsa thanzi kwambiri.

Mbatata ya sing'anga (146 gramu) ndi khungu limapereka ():

• Ma calories: 130
• Ma carbs: Magalamu 30
• Mapuloteni: 3 magalamu
• CHIKWANGWANI: 5 magalamu
• Provitamin A: 154% ya Daily Value (DV)
• Vitamini C: 31% ya DV
• Potaziyamu: 15% ya DV

Zakudya za mbatata zimachokera ku khungu. Chifukwa chake, kuchotsa kumachepetsa kudya kwanu kwa fiber.

Kafukufuku wasonyeza kuti michere ya masamba ndi zipatso imakonda kuzunguliridwa ndi khungu. Chifukwa chake, kuchotsa khungu kungachepetse kudya kwanu kwa michere komanso ma antioxidants (, 3).

Mkulu CHIKWANGWANI

Mbatata ndi gwero labwino. Komabe, zomwe zili ndi CHIKWANGWANI zimachepetsedwa khungu limachotsedwa (4).

CHIKWANGWANI chimathandizira kukulitsa kukhutira, kuthandizira m'matumbo wathanzi wathanzi, ndikuwongolera shuga wamagazi ndi ma cholesterol (,,,).

Gwero la ma antioxidants

Mbatata zili ndi ma antioxidants ambiri, makamaka beta carotene, chlorogenic acid, ndi mavitamini C ndi E. Komanso, mbatata zofiirira zili ndi ma antioxidants ambiri otchedwa anthocyanins (9).

Izi antioxidants zimathandiza kupewa kuwonongeka kwa ma cell ndipo zimakhudzidwa ndi chiopsezo chochepa cha matenda monga matenda a mtima ndi khansa (,,,).

Popeza ma antioxidants amakonda kukhazikika pakhungu komanso pansi pake, kudya zikopa za mbatata kumatha kukulitsa kudya kwa antioxidant ().

Zikopa za mbatata zimakhala ndi fiber, ma antioxidants, ndi michere monga potaziyamu, manganese, ndi mavitamini A, C, ndi E, zonse zomwe zingakuthandizeni kukhala ndi thanzi labwino.

Kodi pali zoopsa zilizonse?

Zikopa za mbatata ndi zabwino kudya zonse zosaphika komanso zophika.

Komabe, popeza mbatata ndi ma tubers ndipo amakula munthaka, ndikofunikira kusamba khungu lakunja kuti muchotse dothi, mankhwala ophera tizilombo, kapena zinyalala.

Kuti musambe mbatata, ikani pansi pamadzi ndi kuipukuta ndi burashi yamasamba. Popeza zikopa zawo ndizolimba, simuyenera kuda nkhawa kuti muwononga kapena thupi.

Mutha kudya zikopa za mbatata zosaphika kapena zophika, ngakhale ndikofunikira kuyeretsa khungu lakunja ndi burashi yamasamba kuti muchotse dothi ndi zotsalira zina.

Momwe mungadye zikopa za mbatata

Zikopa za mbatata zimatha kusangalala nazo zokha kapena ndi nyama.

Nazi njira zina zokoma komanso zosavuta kusangalalira nazo:

• kuphika, kuphika, kapena kukazinga
• modzaza
• wokazinga kwambiri
• yosenda ndi mnofu
• monga batala kapena mphero

Kwa maphikidwe ambiri a mbatata, sikofunikira kuchotsa khungu. Komabe, zakudya zina, monga ndiwo zochuluka mchere, zimapangidwa bwino popanda zikopa.

Mutha kudya zikopa za mbatata zokha kapena kuzisiya m'maphikidwe ambiri, ngakhale mchere umasiyira peel.

Mfundo yofunika

Zikopa za mbatata ndizabwino kudya ndipo zimatha kuwonjezeredwa mosavuta m'maphikidwe ambiri.

Amakhala ndi michere yambiri, michere yambiri, komanso ma antioxidants omwe angathandize kuthandizira m'matumbo athanzi, kukulitsa kukhutira, komanso kupewa matenda osachiritsika.

Ngati mukufuna kupeza zakudya zambiri mu mbatata yanu, peelani.