Bella Adams
Mosiyana ndi zakudya zambiri zotsika kwambiri zomwe zimaletsa mbatata pazakudya, amayenera kukuthandizani kuti muchepetse thupi, malinga ndi kafukufuku waku US. Zimagwira ntchito bwanji?
Mafani a tuber yokoma samalani: Malinga ndi kafukufuku watsopano wasayansi, mbatata sizoyipa kwambiri pachithunzichi monga momwe amaganizira. Choncho aliyense amene wawachotsa pazakudya zawo ndi mtima wosweka akhoza kusinthanso ndi chikumbumtima choyera.
Kodi mbatata ndi yabwino pazakudya?
Monga gawo la phunzirolo, lomwe linasindikizidwa mu Journal of the American College of Nutrition, gulu la ofufuza a ku America linayang'ana momwe zakudya zochepetsera kalori ndi index ya glycemic ya zakudya zimakhudza kulemera. Glycemic index (GI mwachidule) ndi muyeso womwe umagwiritsidwa ntchito kudziwa momwe chakudya chokhala ndi ma carbohydrate chimakhudza kuchuluka kwa shuga m'magazi.
Kuti apeze yankho la funso lawo, Dr. Britt Burton-Freeman ndi anzake a ku Illinois Institute of Technology anayang’anitsitsa amuna ndi akazi 90 onenepa kwambiri. Iwo adagawidwa m'magulu atatu a zakudya pa phunziro la masabata a 12: Gulu loyamba linadya zakudya zochepa zama calorie koma analoledwa kudya zakudya zomwe zili ndi GI yapamwamba. Gulu lachiwiri linayeneranso kuchepetsa kudya kwa calorie komanso kudziletsa ku zakudya zomwe zili ndi GI yochepa, pamene gulu lachitatu linaloledwa kudya momwe lifunira popanda zoletsa. Mbatata, komabe, zinali pazakudya za onse omwe anali nawo.
Zabwino m'chiuno - ngakhale ndi mbatata!
- Chodabwitsa n'chakuti, maphunziro onse oyesedwa kuchokera m'magulu onse atatu adataya kulemera kwake - ngakhale kuti panali kusiyana kwakukulu pakati pawo pokhudzana ndi kulemera kwawo.
- Azimayi ndi amuna omwe adatsatira ndondomeko yachitatu komanso yomasuka kwambiri ya zakudya analinso - mwaufulu kwathunthu - adachepetsa kudya kwawo kwa kalori.
- Mapeto ake ndi ofanana: Malinga ndi katswiri wa kafukufuku Dr. Burton-Freeman, sikoyenera kusiya mbatata pazakudya zanu. M'malo mwake, muyenera kudula zopatsa mphamvu.
Mbatata zakudya: zonse zimadalira kukonzekera.
Ngati mukufuna kusangalala ndi thanzi la tuber, muyenera kukonzekera molingana.
- Mitundu yophika mokhazikika ndi yabwino kwambiri chifukwa cha GI yotsika.
- Mbatata zoyambirira zimatha kudyedwa ndi khungu, chifukwa zakudya zambiri zimasungidwa mwachindunji pansi.
- Ena onse amasangalala ndi peeled, popeza poizoni wochepa amasungidwa pakhungu - makamaka m'maso ndi mbali zobiriwira - akakhwima.
Mwa njira, kuwonjezera pa vitamini C, mbatata yokoma imakhalanso ndi mapuloteni apamwamba kwambiri, potaziyamu, magnesium, mkuwa, ndi ulusi wambiri. Ngati mukufuna kusunga zakudya zambiri, muyenera kuziphika m'madzi pang'ono.
