Purple Power: 7 Mapindu a Mbatata Wofiirira

Zamkati

• 1. Wapamwamba kwambiri
• 2. Bwino kwa shuga wamagazi
• 3. Odzaza ndi antioxidants
• 4. Meyi kusintha magazi anu
• 5. May kuchepetsa chiopsezo cha khansa
• 6. Kodi Thandizani kudzaza kusiyana kwanu
• 7. Onetsani mbale yanu
• Mfundo yofunika

Mbatata yofiirira ndi miyala yamtengo wapatali ya kanjira ka mbatata.

Monga ena am'banja la mbatata (Solanum tuberosum), amachokera ku chomera chamtundu wa tuber kudera lamapiri la Andes ku South America.

Amakhala ndi ubuluu-wofiirira pafupifupi khungu lakuda lakuda komanso mnofu wamkati womwe uli wowoneka wofiirira, ngakhale ataphika.

Mitundu ina yodziwika bwino imaphatikizapo Purple Peruvia, Purple Majness, All Blue, Congo, Adirondack Blue, Purple Fiesta, ndi Vitelotte.

Amakhala ndi mawonekedwe owoneka bwino komanso okoma pang'ono, okoma pang'ono kuposa mbatata zoyera.

Mbatata zofiirira ndi njira yokoma yowonjezerapo utoto m'mbale yanu kwinaku mukusangalala ndi thanzi lanu.

Nazi madalitso 7 odabwitsa a mbatata zofiirira.

1. Wapamwamba kwambiri

Mbatata nthawi zambiri imakhala ndi rap yoipa chifukwa chokhala ndi wowuma kwambiri, koma imakhala ndi michere yambiri yofunikira ndipo imatha kukhala yathanzi kuwonjezera pa zakudya zanu ().

Mbatata yofiirira imakhala ndi michere yofanana ndi mitundu ina ya mbatata mu Solanum tuberosum banja, ngakhale mchere wawo umatha kusiyanasiyana kutengera nthaka yomwe adakulira (, 2, 3).

Pali malingaliro olakwika akuti michere yonse ya mbatata imapezeka pakhungu lawo. M'malo mwake, zoposa theka la zakudya zawo zimapezeka mthupi lawo (3).

3.5-ounce (100 gramu) yotumizira mbatata yophika ndi khungu imapereka ():

• Ma calories: 87
• Mapuloteni: 2 magalamu
• Ma carbs: 20 magalamu
• CHIKWANGWANI: 3.3 magalamu
• Mafuta: osakwana 1 gramu
• Manganese: 6% ya Daily Value (DV)
• Mkuwa: 21% ya DV
• Chitsulo: 2% ya DV
• Potaziyamu: 8% ya DV
• Vitamini B6: 18% ya DV
• Vitamini C:14% ya DV

Chosangalatsa ndichakuti, mbatata imakhala ndi potaziyamu wambiri kuposa nthochi. Kuphatikiza apo, kutumikiridwa kwa mbatata kumapereka magalamu atatu a fiber, kuchokera mnofu ndi khungu, ndipo mwachilengedwe amakhala ochepa mu sodium (3,).

Mbatata zonse, kuphatikiza mbatata zofiirira, ndizopatsa thanzi kwambiri ndipo zimapereka michere yambiri pakhungu lawo ndi mnofu. Iwo ali olemera makamaka mu mchere ndipo amadzitamandira potaziyamu wambiri kuposa nthochi.

2. Bwino kwa shuga wamagazi

Mndandanda wa glycemic (GI) ndiyeso ya momwe chakudya chimakulira shuga m'magazi anu. Ili pakati pa 0 mpaka 100, ndipo GI yoposa 70 imawonedwa kuti ndiyokwera.

Kafukufuku woyerekeza mwa anthu adapeza kuti mbatata zofiirira zili ndi GI ya 77, mbatata zachikasu zili ndi GI ya 81, ndipo mbatata zoyera zimakhala ndi GI ya 93 ().

Ngakhale mitundu yonse ya mbatata imasokoneza kuchuluka kwa shuga wamagazi chifukwa cha ma carbohydrate, mbatata zofiirira sizikhala ndi zotsatira zochepa kuposa mitundu ina chifukwa chokhala ndi mankhwala ambiri a polyphenol.

Mankhwalawa amachepetsa kuyamwa kwa chakudya m'matumbo, motero kumachepetsa mbatata zofiirira pamashuga amwazi ().

Kafukufuku wazinyama adawona zotsatira zofananira, kupeza kuti kudyetsa mbatata zofiirira makoswe kudapangitsa kuti mukhale ndi kulolerana bwino kwa magalamu ndikumawonjezera shuga wamafupi komanso a nthawi yayitali ().

Kudya mbatata zofiirira m'malo mwa mbatata yoyera ndikusuntha koyenera mukamawona shuga wanu wamagazi. Ngakhale wowuma mu mbatata yofiirira umawonjezera shuga wamagazi, umatero pang'ono kuposa wowuma mumitundu yachikasu kapena yoyera.

3. Odzaza ndi antioxidants

Monga zipatso ndi ndiwo zamasamba zokongola, utoto wowala wa mbatata ndi chizindikiro chodziwikiratu kuti ali ndi ma antioxidants ambiri. M'malo mwake, amakhala ndi antioxidant kawiri kapena katatu kuposa ma mbatata oyera kapena achikasu (7).

Antioxidants ndi mankhwala omwe amatha kuteteza maselo anu ku zotsatira zowopsa za kupsinjika kwa oxidative.

Mbatata zofiirira zimakhala ndi ma polyphenol antioxidants otchedwa anthocyanins. Ndiwo mtundu womwewo wa antioxidant wopezeka m'mabuluu ndi mabulosi akuda (3, 7,).

Chakudya chapamwamba cha anthocyanin chimalumikizidwa ndi maubwino angapo, kuphatikiza cholesterol yathanzi, kuwona bwino ndi thanzi la maso, komanso kuchepa kwa matenda amtima, khansa zina, ndi matenda ashuga (7,).

Kuphatikiza pa zomwe zili ndi anthocyanin, mbatata zofiirira zimanyamula ma antioxidants ena omwe amapezeka m'mitundu yonse ya mbatata, kuphatikiza ():

• vitamini C
• mankhwala a carotenoid
• selenium
• tyrosine
• mankhwala a polyphenolic monga caffeic acid, scopolin, chlorogenic acid, ndi ferulic acid

Kafukufuku wocheperako mwa anthu asanu ndi atatu adapeza kuti kukweza kamodzi pa mbatata yofiirira kumakulitsa magazi ndi mkodzo wama antioxidant. Mosiyana ndi izi, kudya kuchuluka kwa wowuma wowaza wa mbatata ngati ma biscuits kudapangitsa kuchepa ().

Kafukufuku wina mwa amuna omwe amadya ma ola 5.3 (150 magalamu) a mbatata zamitundu yosiyanasiyana tsiku lililonse kwa milungu isanu ndi umodzi adawona kuti gulu la mbatata lofiirira linali ndi zotupa zochepa komanso zowononga DNA, poyerekeza ndi gulu loyera la mbatata ().

Kudya mbatata zofiirira kumatha kuwonjezera mphamvu ya antioxidant komanso kuchepetsa kutupa. Iwo ali olemera makamaka mu anthocyanins, omwe ndi mankhwala ophera antioxidant omwe amalumikizidwa ndi thanzi labwino la maso ndi mtima, komanso chiopsezo chochepa cha matenda osachiritsika.

4. Meyi kusintha magazi anu

Kudya mbatata zofiirira kumatha kulimbikitsa mtsempha wamagazi komanso kuthamanga kwa magazi. Izi zikhoza kukhala chifukwa cha potaziyamu, chifukwa michere imeneyi imathandiza kuchepetsa kuthamanga kwa magazi, koma antioxidant yake imathandizanso.

Kafukufuku wocheperako wa 4-sabata mwa anthu omwe ali ndi kuthamanga kwa magazi adapeza kuti kudya mbatata zofiirira zisanu ndi chimodzi kapena zisanu ndi zitatu kawiri patsiku kumachepetsa kuthamanga kwa magazi ndi ma diastolic (manambala apamwamba ndi apansi owerengera) ndi 3.5% ndi 4.3%, motsatana ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kuyerekezera kudya mbatata zoyera, kudya mbatata zofiirira kumatha kuchepetsa kuwuma kwamankhwala. Kukhala ndi mitsempha yolimba kumawonjezera chiopsezo chodwala matenda a mtima kapena sitiroko, chifukwa zotengera zanu sizingachedwe mosavuta poyankha kusintha kwa kuthamanga kwa magazi ().

Kawirikawiri, kudya zakudya zowonjezera polyphenol, kuphatikizapo zomwe zili ndi anthocyanins monga mbatata zofiirira, zingathandize kupumula ndi kulimbitsa mitsempha yanu.

M'malo mwake, mankhwala a polyphenol mu mbatata zofiirira ndi zakudya zina zambiri zimachepetsa kuthamanga kwa magazi mofananamo ndi mitundu ina ya mankhwala ochepetsa kuthamanga kwa magazi omwe amadziwika kuti angiotensin-converting-enzyme (ACE) inhibitors ().

Mbatata zofiirira zapezeka zikuthandizira kuthamanga kwa magazi. Izi zitha kukhala zokhudzana ndi mankhwala awo a polyphenolic antioxidant, omwe amagwira ntchito mofananamo ndi mankhwala ena ochepetsa magazi.

5. May kuchepetsa chiopsezo cha khansa

Kafukufuku wowerengeka wasonyeza kuti mankhwala ena mu mbatata zofiirira, kuphatikiza ma antioxidants, amatha kuthandiza kapena kuthana ndi khansa, kuphatikiza khansa ya m'matumbo ndi m'mawere (,).

Pakafukufuku wina, maselo a khansa omwe amathandizidwa ndi mbatata yofiirira adakula pang'onopang'ono. Nthawi zina, kuchotsa kumeneku kumayambitsanso khansa kufa (,).

Ndikofunika kuzindikira kuti pakadali pano kafukufuku wafikira ku maselo a khansa omwe amathandizidwa mu labu ndi khansa m'makoswe a labu. Chifukwa chake, sizikudziwika ngati kudya mbatata zofiirira kungakhale ndi zotsatira zofananira mwa anthu.

Zina mwa mankhwala mu mbatata zofiirira zimatha kuchepetsa kukula kwa - kapena kupha - maselo ena a khansa. Kafukufuku wapano amangolembedwa pamaphunziro a labu, motero sizikudziwika ngati kuwonjezera mbatata zofiirira pazakudya zanu kumakhudza chiwopsezo cha khansa.

6. Kodi Thandizani kudzaza kusiyana kwanu

Anthu ambiri samatsatira Malangizo a Zakudya kwa aku America kuti adye magalamu a 14 a fiber pa ma calorie 1,000, koma kuwonjezera magawo angapo a mbatata zofiirira pazakudya zanu sabata iliyonse zitha kuthandiza kudzaza mpata ().

Zakudya zamagetsi zimakuthandizani kuti mukhalebe okhutira, zimalepheretsa kudzimbidwa, zimakhazikitsa shuga wamagazi, komanso zimathandiza kuti mafuta a cholesterol azikhala athanzi.

Zomwe zili mbatata zimasiyana pang'ono kutengera njira yophika, koma kutengera ngati mumadya khungu.

Mwachitsanzo, mbatata ya 3.5-ounce (100-gramu) yokhala ndi khungu lophika mu microwave imakhala ndi magalamu 3.3 a fiber, pomwe mbatata yofanana imawira popanda khungu ili ndi magalamu 1.8 ().

Gawo la wowuma wofiirira (ndi onse) mbatata ndi mtundu wa fiber yotchedwa starch starch. Wosagwiritsa ntchito starch amakana kugaya m'mimba mwanu, koma mabakiteriya omwe ali m'matumbo anu akulu amawumba (3).

Pakuthira uku, amapangidwa mankhwala omwe amadziwika kuti ma chain ofupikitsa-mafuta. Izi zimathandizira kukulitsa thanzi m'matumbo.

Zosakaniza zosakaniza za mbatata zimasiyananso malinga ndi njira yophika, ngakhale sizikuwoneka mosiyanasiyana pakati pa utoto wa mbatata. Wosakaniza starch ndi wapamwamba kwambiri pamene mbatata yophika ndiyeno imazizira, koma osatenthetsanso (3).

Kuonjezera mbatata zofiirira pazakudya zanu kumatha kuthandizira kukulitsa michere yanu ndikuwonjezera wowuma wosagwirizana ndi m'matumbo pazakudya zanu. Kuti mupeze zabwino kwambiri, idyani ndi khungu ndikuwaphika nthawi isanakwane, muzidya ozizira, monga saladi.

7. Onetsani mbale yanu

Mutha kugwiritsa ntchito mbatata zofiirira chimodzimodzi momwe mungagwiritsire ntchito mitundu yoyera, yachikaso, kapena yofiira.

Kuwaika mbatata yopepuka ndi njira yabwino yowonjezeramo utoto ndi chidwi pa chakudya chanu - ndipotu, mumadyadi ndi maso anu.

Gwiritsani ntchito kupanga mbatata yosenda kapena yophika ndikuwonjezera zokometsera zomwe mumakonda pazakudya zam'mbali zomwe aliyense angafune kuyesera.

Ngati mumawakonda crispy ngati batala, aduleni mu wedges, muwaponye ndi maolivi, adyo wosungunuka, ndi rosemary, ndikuwotcha pa 400 ° F (204 ° C) kwa mphindi pafupifupi 20 kapena mpaka atakhala ofewa.

Kuti muthe kupeza wowuma wosagwiritsa ntchito, gwiritsani mbatata zofiirira kupanga saladi wa mbatata.

Siyani zikopazo, dulani muzidutswa, ndikuwiritsa mpaka atakhala ofewa. Ndiye kukhetsa ndi kuwaponya ndi thinly sliced ​​anyezi, ochepa zitsamba atsopano minced, ndi ena Dijon-vinaigrette kuvala. Awatseni mufiriji ndikuwatumizira ozizira.

Wiritsani, phala, kapena mbatata yofiirira monga momwe mungachitire ndi mitundu ina yowala. Samatenga nthawi yowonjezerapo kuphika ndikuwonjezera chidwi ndi mtundu wowala pakudya kwanu.

Mfundo yofunika

Mbatata zofiirira ndi membala wathanzi komanso wokongola wa banja la mbatata zomwe ziyenera kudziwa.

Mutha kuzikonzekanso momwe mungapangire mbatata yoyera kapena yachikasu, koma ngati mungasinthanitse, mudzakhala ndi maubwino angapo azaumoyo.

Poyerekeza ndi mbatata yanthawi zonse, ali ndi index yotsika ya glycemic ndipo atha kukhala abwinoko m'magazi anu.

Zambiri zathanzi lawo, kuphatikiza zomwe zimakhudzana ndi kuthamanga kwa magazi komanso kuteteza khansa, zimachokera ku zomwe zili ndi ma anthocyanins - ma antioxidants ofunikira omwe amapezeka mu mbatata zokongola izi.

Nthawi ina mukapita ku supermarket, onani ngati mungapeze mitundu yosiyanasiyana ya mbatata ndikupatseni.