Kodi pali kusiyana kotani pakati pa mbatata ndi mbatata?

Zamkati

• Mabanja osiyanasiyana azomera
• Zonsezi ndizopatsa thanzi
• Zolemba zosiyanasiyana za glycemic
• Zonsezi zimatha kukhala ndi chakudya chamagulu
• Momwe mungakonzekerere m'njira zabwino
• Momwe Mungasamalire Mbatata
• Mfundo yofunika

Mbatata zokoma komanso zamasamba onse ndi masamba azitsamba, koma amasiyana mawonekedwe ndi makomedwe.

Amachokera m'mabanja osiyana azomera, amapereka michere yosiyanasiyana, ndipo amakhudza shuga m'magazi anu mosiyanasiyana.

Nkhaniyi ikufotokoza kusiyana kwakukulu pakati pa mbatata ndi mitundu ina ya mbatata, komanso momwe mungakonzekere m'njira zabwino.

Mabanja osiyanasiyana azomera

Mbatata zokoma komanso zokhazikika nthawi zonse zimawoneka ngati ndiwo zamasamba koma zimangokhala zogwirizana.

Mbatata ya mbatata imachokera kubanja laulemerero m'mawa, Kusintha, ndi mbatata yoyera ndi nightshades, kapena Solanaceae. Gawo lodyedwa la zomerazi ndi ma tubers omwe amakula pamizu.

Mitundu yonse iwiri imapezeka ku Central ndi South America koma tsopano idya padziko lonse lapansi.

Mbatata ya mbatata imakhala ndi khungu lofiirira komanso mnofu wa lalanje komanso imabwera mumitundu yofiirira, yachikaso komanso yofiira. Mbatata zanthawi zonse zimakhala zobiriwira, zachikaso, komanso zofiira ndipo zimakhala ndi mnofu woyera kapena wachikaso.

Ku United States ndi maiko ena, mbatata nthawi zambiri amatchedwa zilazi, ngakhale ndizosiyana.

Mbatata zokoma komanso zamasamba zonse ndi mizu yamasamba. Iwo ndi apachibale koma amachokera m'mabanja osiyanasiyana.

Zonsezi ndizopatsa thanzi

Mbatata nthawi zambiri imakhala yathanzi kuposa mbatata zoyera, koma zowona, mitundu yonse iwiri imatha kukhala yopatsa thanzi.

Nayi kuyerekezera kwa michere kwama 3.5 ounces (100 magalamu) a mbatata yoyera ndi mbatata ndi khungu, motsatana (,):

Ngakhale mbatata yokhazikika komanso yofanana imakhala ndi kalori, mapuloteni, ndi carb, mbatata yoyera imapereka potaziyamu wambiri, pomwe mbatata imakhala ndi vitamini A.

Mitundu yonse iwiri ya mbatata imakhalanso ndi mankhwala ena opindulitsa.

Mbatata, kuphatikizapo mitundu yofiira ndi yofiirira, ili ndi ma antioxidants ambiri omwe amathandiza kulimbana ndi kuwonongeka kwa maselo mthupi lanu chifukwa cha zopitilira muyeso zaulere (3, 4).

Mbatata yokhazikika imakhala ndi mankhwala otchedwa glycoalkaloids, omwe awonetsedwa kuti ali ndi khansa komanso zina zopindulitsa pamaphunziro a test-tube (,).

Mitundu yonse iwiri ya mbatata imakhala ndi michere yambiri, ma carbs, ndi mavitamini B6 ndi C. Mbatata yoyera imakhala ndi potaziyamu wambiri, pomwe mbatata imakhala ndi vitamini A.

Zolemba zosiyanasiyana za glycemic

Mitundu yosiyanasiyana ya mbatata imasiyananso m'magulu awo a glycemic index (GI), muyeso wa momwe chakudya china chimakhudzira shuga wanu wamagazi ().

Zakudya zomwe zili ndi GI ya 70 kapena kupitilira apo zimayambitsa kuwonjezeka kwakukulu kwa shuga wamagazi poyerekeza ndi zakudya zomwe zili ndi sing'anga GI ya 56-69 kapena GI yotsika ya 55 kapena ochepera.

Kutengera mtundu ndi kuphika, mbatata ikhoza kukhala ndi GI ya 44-94. Mbatata yophika imakhala ndi GI yokwera kwambiri kuposa yophika chifukwa cha momwe zimakhalira gelatinize pophika (8).

GI ya mbatata yanthawi zonse imasiyananso. Mwachitsanzo, mbatata yofiira yophika imakhala ndi GI ya 89 pomwe mbatata zophika za Russet zimakhala ndi GI ya 111 (8).

Anthu omwe ali ndi matenda ashuga kapena mavuto ena a shuga m'magazi atha kupindula ndikuchepetsa zakudya zamafuta apamwamba. Chifukwa chake, nthawi zambiri amalimbikitsidwa kusankha mbatata m'malo mwa mbatata zoyera, popeza mitundu yotsekemera nthawi zambiri imakhala ndi GI yotsika.

Komabe, momwe kudya mbatata kumakhudzira shuga wamagazi kumadalira mtundu wa mbatata, kukula kwa gawo, ndi njira yophika. Ngakhale mitundu ina ya mbatata ikhoza kukhala ndi GI yotsika poyerekeza ndi mbatata wamba, ena alibe.

Momwe kudya mbatata kumakhudzira shuga wanu wamagazi, wotchedwa GI, kumasiyana pamitundu yosiyanasiyana ya mbatata komanso yanthawi zonse.

Zonsezi zimatha kukhala ndi chakudya chamagulu

Mbatata zonse zokoma zimapatsa fiber, mavitamini, michere, komanso ma carbs opatsa mphamvu ndipo amatha kulowa muzakudya zopatsa thanzi zomwe zimaphatikizaponso zakudya zina zopatsa thanzi.

Momwe mungakonzekerere m'njira zabwino

Ngakhale mbatata zimakhala zopatsa thanzi kwambiri, nthawi zambiri zimakonzedwa m'njira zopanda thanzi.

Mwachitsanzo, mbatata zoyera zimatha kusinthidwa kukhala batala la ku France, losenda ndi batala ndi kirimu, kapena kuphika ndi zopangidwa ndi ma calorie ambiri.

Kuphatikiza apo, mbatata itha kuphatikizidwa ndi shuga, marshmallows, kapena zinthu zina zopanda thanzi.

Pofuna kuphika mbatata mwanjira yabwinobwino, yesani kuwaphika kapena kuwaphika, sungani khungu kuti likhale ndi michere yambiri, ndipo perekani zitsamba kapena zonunkhira m'malo mwa tchizi, batala, ndi mchere.

Ngati mukuda nkhawa ndi momwe mizu iyi imakhudzira shuga wanu wamagazi, sankhani yophika mbatata zophika.

Kuwirikiza mbatata ndi zakudya zomwe zimakhala ndi ma carbs ochepa, monga mapuloteni owonda komanso masamba osakhuthala, amathanso kuchepetsa mphamvu ya shuga.

Mbatata zonse komanso zokhazikika zimatha kukhala gawo la chakudya choyenera. Kuphika kapena wiritsani mbatata mmalo mozizuma, ndikumamatira kuzokometsera zopatsa thanzi.

Momwe Mungasamalire Mbatata

Mfundo yofunika

Mbatata yosiyana ndi mitundu ina ya mbatata m'mawonekedwe, kulawa, ndi kadyedwe.

Mbatata zokoma komanso zokhazikika zimapereka zakudya zosiyanasiyana, kuphatikiza ma carbs, fiber, vitamini C, ndi ma antioxidants. Ngakhale mbatata zoyera zili ndi potaziyamu wambiri, mbatata imapereka vitamini A.

Mbatata ingakhudzenso shuga lanu lamagazi mosiyana, ngakhale izi zimadalira mtundu, kukula kwake, ndi zina.

Ponseponse, mbatata zonse komanso zokhazikika zimatha kukhala ndi chakudya chopatsa thanzi mukakonza munjira zopatsa thanzi.