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Chakudya cha moyo Wonse - Mbatata Yotsekemera

Nawa maubwino asanu ndi limodzi a mbatata, pamodzi ndi njira zosavuta zophatikizira mbatata muzakudya zanu zatsiku ndi tsiku, zokhwasula-khwasula, ndi zokhwasula-khwasula.

Iwo ndi gwero labwino la mavitamini C ndi A Kapu imodzi ya mbatata yophikidwa imapereka pafupifupi theka la zosowa zanu za tsiku ndi tsiku za vitamini C. Gawo lomweli limaperekanso 400% (!) ya madyedwe anu a tsiku ndi tsiku a vitamini A.

Zakudya zonsezi ndizofunikira kwambiri kuti chitetezo cha mthupi chitetezeke, chomwe chimakhala chofunikira kwambiri panthawi yachisanu ndi chimfine. Vitamini A ndi yofunikanso kuti khungu likhale labwino, masomphenya, ndi ziwalo.

Kuphatikizika kwa mbatata kumapereka gawo limodzi mwa magawo atatu a kusowa kwanu kwa manganese, mchere womwe umathandizira kupanga collagen ndikulimbikitsa thanzi la khungu ndi mafupa. Mupezanso pakati pa 15 ndi 30% ya mavitamini B angapo othandizira mphamvu, kuphatikiza potaziyamu.

Mbatata ndi antioxidant wamphamvu

Mavitamini A ndi C amagwiranso ntchito ngati antioxidants omwe amateteza maselo ku ukalamba ndi matenda. Kwa ma antioxidants ambiri, sankhani mbatata yofiirira. Pigment yomwe imawapangitsa kukhala owoneka bwino ali ndi mphamvu zoteteza antioxidant.

Iwo ndi anti-yotupa Takhala tikudziwa kale kuti kusayang'aniridwa, kutupa kwapang'onopang'ono kumabweretsa chiopsezo cha pafupifupi matenda aliwonse osatha, kuphatikiza kunenepa kwambiri, matenda a shuga a 2, matenda amtima, ndi khansa. Mankhwala achilengedwe odana ndi kutupa mu mbatata zotsekemera awonetsedwa kuti amachepetsa kutupa pama cell: Kafukufuku wopangidwa pazinyama wawonetsa kuchepa kwa kutupa mu minofu yaubongo ndi mitsempha yamagazi pambuyo pochotsa mbatata yofiirira.

Samayambitsa kuchuluka kwa shuga m'magazi

Ena amawona mbatata ngati zokhuthala kwambiri, koma kuchuluka kwake kwa ulusi kumapangitsa kukhala wowuma pang'onopang'ono - kutanthauza kuti sangawonjezere shuga wamagazi ndi insulin. Chikho chimodzi cha mbatata yowotcha chimapereka pafupifupi magalamu 6 a ulusi, womwe ndi wopitilira gawo limodzi mwa magawo anayi azomwe zimaperekedwa tsiku lililonse.

Mbatata zimathandiza kuchepetsa kuthamanga kwa magazi

Kapu imodzi ya mbatata yophikidwa pakhungu lake imapereka 950 mg wa potaziyamu. Izi ndizoposa kawiri kuchuluka kwa nthochi yapakati. Potaziyamu kwenikweni amasesa sodium ndi madzi ochulukirapo m'thupi, zomwe zimachepetsa kuthamanga kwa magazi ndikuchepetsa kupsinjika pamtima. Potaziyamu imathandizanso kuwongolera kuthamanga kwa mtima ndi kugunda kwa minofu. Malinga ndi National Health and Nutrition Examination Survey, osakwana 2% aku America amakwaniritsa cholinga cha 4,700 mg cha potaziyamu tsiku lililonse.

Iwo angathandize kuthandizira kuwonda

Pafupifupi 12% ya wowuma mu mbatata zotsekemera ndi wowuma wosamva, chinthu chodzaza, chokhala ngati ulusi womwe thupi lanu siligaya ndikuyamwa. Kafukufuku wina adapeza kuti kusintha 5.4% yokha ya chakudya chonse cha ma carbohydrate ndi wowuma wosamva bwino kumapangitsa kuti mafuta aziwotcha ndi 20 mpaka 30% mukatha kudya. Wowuma wosamva kumapangitsanso kuti thupi litulutse mahomoni owonjezera okhuta.

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