Kudya Mbatata Yaiwisi: Yathanzi Kapena Yovulaza?

Zamkati

• Mbatata Yaiwisi vs Mbatata Yophika
• Zosakaniza Zosakaniza
• Wapamwamba mu Vitamini C
• Zosakaniza zimatha kulepheretsa kuyamwa kwa michere
• Mutha Kukhala Ndi Mankhwala Oopsa
• Zitha Kuyambitsa Zovuta Zakudya Zakudya
• Mfundo Yofunika Kwambiri
• Momwe Mungasamalire Mbatata

Mbatata yophika ndimakonda pophika mbale, masaladi ndi maphunziro oyambira.

Komabe, kudya mbatata yaiwisi sikofala kwenikweni, chifukwa nthawi zambiri kumawoneka kosakoma komanso kovuta kugaya.

Ngakhale kudya mbatata zosaphika kumatha kulumikizidwa ndi maubwino angapo azaumoyo, palinso zovuta zina zokhudzana ndi chitetezo chawo komanso thanzi.

Nkhaniyi ikuwunika maubwino ndi zoopsa zomwe zimakhudzana ndi mbatata zosaphika, kuti ziwone ngati zili zathanzi kapena zovulaza.

Mbatata Yaiwisi vs Mbatata Yophika

Mbatata yaiwisi nthawi zambiri imakhala ndi kulawa kowawa komanso kukhathamira komwe sikusangalatsa ambiri.

Pachifukwa ichi, anthu ambiri amakonda kuphika, kuwotcha, kukazinga kapena kuwotcha mbatata asadadye.

Izi zimabweretsa kusiyanasiyana kwakukulu pakulawa, kapangidwe ndi utoto.

Mbatata zosaphika zikaphikidwa, zimachitika chifukwa chotchedwa Maillard reaction - zomwe zimachitika pakati pa amino acid ndi shuga wocheperako pakakhala kutentha ().

Izi zimapangitsa kuti mbatata yophika ikhale yosiyana komanso yokometsera.

Kuphatikiza apo, kafukufuku akuwonetsa kuti mbatata yophika imapanga mankhwala ena omwe amachititsa kuti mbatata yophika ikhale yosavuta kuposa yaiwisi ().

Mbatata yaiwisi imakhala ndi kulawa kowawa komanso mawonekedwe owuma. Pamene mbatata yophika, imadwala Maillard ndikupanga mankhwala omwe amawonjezera kukoma kwawo.

Zosakaniza Zosakaniza

Mbatata yaiwisi imadzazidwa ndi wowuma wosamva, mtundu wa wowuma womwe thupi lanu siligaya kapena kuyamwa. M'malo mwake, amagwiritsidwa ntchito popereka mphamvu kwa mabakiteriya anu opindulitsa ().

Kuonjezera wowuma wosagwirizana ndi zakudya zanu kumalumikizidwa ndi mitundu ingapo yathanzi.

M'malo mwake, kafukufuku akuwonetsa kuti imatha kutsitsa shuga m'magazi, kumapangitsa chidwi cha insulin ndikumakupatsani mphamvu kuti muchepetse kunenepa (,,).

Wosakaniza wowuma amasandulika kukhala butyrate, mafuta ofunikira ofunikira omwe amatha kusintha thanzi.

Kafukufuku woyeserera apeza kuti butyrate imatha kupondereza kutupa m'matumbo ndikuletsa kukula kwa ma cell a khansa ya m'matumbo (,).

Kuphatikiza apo, malinga ndi kafukufuku wina, chithandizo cha butyrate chitha kuthandizanso kuchepetsa zizindikilo zingapo zamatenda opweteka (IBS), kuphatikiza kuphulika ndi kupweteka m'mimba ().

Mbatata yaiwisi imakhala ndi wowuma wosagwirizana, womwe umalumikizidwa ndi shuga wabwino wamagazi, chidwi cha insulin, chidwi chokwanira ndi thanzi labwino logaya chakudya.

Wapamwamba mu Vitamini C

Kuphika mbatata kumatha kuwapangitsa kukhala osavuta, koma kungayambitsenso michere ina.

Gram ya gramu, mbatata yaiwisi imakhala ndi ma calories ochepa komanso ma carbs komanso mapuloteni ochepa kuposa mbatata zophika. Kuphatikiza apo, amapereka potaziyamu pang'ono ndi vitamini B6 (10, 11).

Komabe, ndizokwera kwambiri pama micronutrients ena ofunikira - kulongedza vitamini C wowirikiza kawiri pa gramu ngati mbatata zophika (10, 11).

Vitamini C ndi vitamini wofunikira kwambiri wosungunuka ndi madzi yemwe amakhala ngati antioxidant ndipo amatenga gawo pazonse kuyambira kupanga kolajeni mpaka chitetezo chamthupi ().

Chifukwa kutentha kwakukulu kumawononga vitamini C, kumeza mbatata yaiwisi m'malo mwa yophika ndi njira yosavuta yowonjezera kudya kwa vitamini wofunikirayi.

Mbatata yaiwisi imakhala ndi ma calories ochepa, mapuloteni, ma carbs ndi micronutrients angapo. Komabe, ali ndi vitamini C wowirikiza kawiri kuposa mbatata zophika, gramu ya gramu.

Zosakaniza zimatha kulepheretsa kuyamwa kwa michere

Mbatata imakhala ndi mankhwala osokoneza bongo monga protein trypsin inhibitor ndi lectins, omwe amatha kusokoneza chimbudzi cha thupi lanu komanso kuyamwa kwa michere (,).

Kuphika mbatata kwawonetsedwa kuti kumachepetsa zinthu zopanda thanzi kuti zithandizire kuyamwa michere ndikupewa zoperewera.

Mwachitsanzo, kafukufuku wina yemwe adawonetsa kuti mbatata zophika zidatha kuyambitsa mtundu umodzi wa trypsin inhibitor kwathunthu komanso pang'ono kuti isayambitse ina (15).

Pakadali pano, kafukufuku wina wofufuza akuti mbatata yophika idachotsa 50-60% ya lectin ().

Kwa anthu omwe amadya zakudya zopatsa thanzi komanso zosiyanasiyana, mankhwalawa sangakhale vuto.

Komabe, ngati muli ndi zakudya zoperewera ndipo muzidya zakudya zozizilitsa, nyemba kapena nyemba, kuphika mbatata yanu ikhoza kukhala njira yabwino yothandizira kukulitsa kuyamwa kwa michere.

Mbatata imakhala ndi mankhwala osokoneza bongo omwe angalepheretse chimbudzi ndi kuyamwa. Kuphika mbatata yanu ndi njira yothandiza yochepetsera zakudya zopanda thanzi.

Mutha Kukhala Ndi Mankhwala Oopsa

Mbatata zimakhala ndi glycoalkaloids, mtundu wa mankhwala omwe amapezeka mwa mamembala am'banja la nightshade omwe amatha kukhala owopsa ngati atadyedwa kwambiri.

Mbatata, makamaka mbatata zobiriwira, zili ndi mitundu iwiri ya glycoalkaloids: solanine ndi chaconine.

Mbatata ikawala, imatulutsa mtundu wotchedwa chlorophyll, mtundu wa nyemba womwe umapangitsa kuti mbatata zisinthe.

Osanenapo, kuwala kwa dzuwa kumawonjezeranso kupanga ma glycoalkaloids, ndichifukwa chake amalimbikitsidwa kuti achepetse kumwa kwa mbatata zobiriwira kuti muchepetse kudya kwa mankhwala owopsawa ().

Ngati atamwa mowa kwambiri, zizindikiro za poyizoni wa glycoalkaloid zimatha kuphatikizira kugona, kuyabwa, kukulitsa chidwi komanso vuto lakugaya chakudya ().

Malinga ndi kafukufuku wina wofufuza, kuyika, kuphika ndi kuyika ma microwaving mbatata kumachepetsa kwambiri kuchuluka kwa ma glycoalkaloids ().

Kusenda mbatata zanu, kupewa mbatata zomwe zasanduka zobiriwira ndikuonetsetsa kuti kusungidwa moyenera kuti zisawunikiridwe ndi dzuwa kumathandizanso kuti muchepetse mavuto ().

Mbatata imakhala ndi glycoalkaloids, yomwe imapangidwa chifukwa chounikira dzuwa ndipo imatha kukhala yowopsa ku thanzi kwambiri. Kuphika, kusenda ndi kusunga mbatata moyenera kumathandizira kuchepetsa zomwe zili ndi glycoalkaloid.

Zitha Kuyambitsa Zovuta Zakudya Zakudya

Ngakhale kulimbana ndi wowuma kumalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuchuluka kwake - monga komwe kumapezeka mbatata zosaphika - kumatha kubweretsa zovuta m'mimba.

Wosakaniza wowuma amachita ngati prebiotic ndipo amawotcha ndi mabakiteriya opindulitsa m'matumbo anu, zomwe zimapangitsa kuti mupange mpweya m'matumbo anu.

Kusokonezeka kwa m'mimba, mpweya ndi kuphulika ndi zina mwazomwe zimafala kwambiri chifukwa chogwiritsa ntchito ma prebiotic ndi starch ().

Mbatata yaiwisi imathanso kukhala ndi zonyansa ndi mabakiteriya ochokera m'nthaka omwe nthawi zambiri amatha kuwonongeka ndikuphika, zomwe zimawonjezera chiopsezo chanu chodwala ndi matenda.

Njira yabwino yopewera zizindikiro zoyipa ndikuwonjezera kudya kwanu pang'onopang'ono masiku angapo kapena milungu ingapo ndikubwerera m'mbuyo mukayamba kuwona zovuta zina.

Kuphatikiza apo, onetsetsani kuti mwatsuka mbatata kuti muchotse tizilombo toyambitsa matenda ndipo lingalirani kusenda mbatata zanu musanadye kuti zithandizire kuchepetsa chiopsezo cha kuipitsidwa.

Kudya wowuma wambiri wosagwirizana ndi zakudya monga mbatata yaiwisi kumatha kuyambitsa vuto lakugaya m'mimba monga kusapeza bwino m'mimba, mpweya ndi kuphulika.

Mfundo Yofunika Kwambiri

Mbatata yaiwisi imatha kuyambitsa vuto lakugaya chakudya ndipo imatha kukhala ndi zinthu zina zopatsa thanzi komanso mankhwala owopsa.

Komabe, ali ndi vitamini C wambiri komanso wowuma wosagwirizana, omwe amatha kukhala ndi thanzi labwino.

Zowona, mbatata zosaphika komanso zophika zitha kusangalatsidwa pang'ono ngati gawo la chakudya chopatsa thanzi. Ingoyesetsani chitetezo chofunikira ndikutsata njira zoyenera kukonzekera.

Osatengera momwe mumasangalalira mbatata yanu, onetsetsani kuti mwatsuka bwino, musunge moyenera ndikudya zipatso ndi ndiwo zamasamba zambiri kuti muthandizire kudya.

Momwe Mungasamalire Mbatata