N'chifukwa Chiyani Ndimakonda Mbatata Yophika?

Kulakalaka mbatata nthawi zambiri kumakhala chizindikiro chakuti thupi lanu lilibe madzi kapena mphamvu kuchokera ku chakudya. Mutha kukhalanso ndi kuchepa kwa mchere, koma ndinganene kuti ndi chifukwa chapamwamba osati chifukwa chachikulu.

Kodi thupi lanu likusowa chiyani mukalakalaka mbatata?

Ngakhale kuti potaziyamu amapezeka muzakudya zina monga nthochi, malalanje, ndi ma apricots, mwayi woti mumadya mbatata zambiri kuposa zakudya izi pafupipafupi. Mukakhala mulibe potaziyamu wokwanira m'thupi lanu, zotsatira zake zimatha kukhala kulakalaka mbatata zamitundu yonse.

Kodi ndizabwino kudya mbatata yophika tsiku lililonse?

Kudya mbatata ya sing'anga pa tsiku kungakhale gawo la zakudya zopatsa thanzi ndipo sikumawonjezera chiopsezo cha cardiometabolic - mwayi wokhala ndi matenda a shuga, matenda amtima kapena sitiroko - bola mbatata yatenthedwa kapena kuphikidwa, ndikukonzedwa popanda kuwonjezera zambiri. mchere kapena mafuta odzaza, kafukufuku wopangidwa ndi akatswiri azakudya ku The Pennsylvania State University adapeza.

Kodi mungadye chiyani mukalakalaka mbatata?

Zinthu 5 zomwe mungadye mukafuna tchipisi ta mbatata:

• Zakudya zam'madzi zam'madzi.
• Nkhaka, hummus ndi azitona "sangweji".
• DIY veggie chips.
• Nkhuku.
• Zosangalatsa.

Kodi chimachitika ndi chiyani mutadya mbatata yophika kwambiri?

Kafukufuku wasonyeza kuti kudya mbatata kanayi pa sabata kungakhale kovulaza komanso kumathandizira kudwala matenda a stroke ndi matenda a mtima, omwe akupha kwambiri ku Britain. Kafukufukuyu, yemwe adanenedwa mu BMJ, ndi woyamba kuzindikira mbatata ngati gwero lalikulu la matenda oopsa, omwe amadziwika kuti kuthamanga kwa magazi.

Chifukwa chiyani ndimakonda mbatata?

Zitha kupezeka mosavuta, zotsika mtengo, zokoma, zosavuta kukonzekera, zosunthika, zodzaza ndi zina - zabwino kwa inu. Ngakhale kuti amangoyamba kumene m’kabati iliyonse padziko lonse lapansi, samalandira ulemu wowayenerera.

Chifukwa chiyani mbatata zimandipangitsa kumva bwino?

Malinga ndi Judith J. Wurtman, PhD, mbatata ndi ma carbs ena owuma monga ma popcorn ndi pretzels amapereka serotonin-boosting properties. Adafotokoza momwe adamverapo wina pamalo ogulitsira mankhwala omwe amafunafuna zowonjezera za 5HTP, zomwe zimati zimakweza kuchuluka kwa serotonin.

Kodi kudya mbatata zophikidwa kungakupangitseni kulemera?

Kafukufuku wina akuwonetsa kuti kudya mbatata ndi zinthu za mbatata zomwe zasinthidwa kungayambitse kunenepa. Komabe, akamadya pang'onopang'ono, n'zokayikitsa kuti mbatata yokha imathandizira kwambiri kulemera.

Kodi mungachepetse thupi podya mbatata yophika?

Chowonadi ndi chakuti, mukhoza kudya mbatata yophika pamene mukuyesera kuchepetsa thupi. Zamasambazi zimakhala ndi zopatsa mphamvu zochepa, zopatsa thanzi komanso zopatsa thanzi zambiri zomwe zimathandizira thanzi.

Chinsinsi cha mbatata yophika bwino

Kodi kudya mbatata tsiku lililonse kungakupangitseni kunenepa?

Kodi kudya mbatata kungakupangitseni kunenepa? Mbatata ndi mpunga zonse zimakhala ndi chakudya chokwanira ndipo ngati zidyedwa pang'onopang'ono sizingakupangitseni kunenepa. Komabe, angayambitse kulemera ngati aphikidwa ndi batala, margarine, kirimu kapena mafuta ena aliwonse, m'malo mongowiritsa m'madzi.

Ndi zilakolako zotani zomwe thupi lanu limafunikira?

Mwachitsanzo, chilakolako cha chokoleti nthawi zambiri chimatchedwa kuchepa kwa magnesium, pamene chilakolako cha nyama kapena tchizi nthawi zambiri chimawoneka ngati chizindikiro cha kuchepa kwa chitsulo kapena calcium. Kukwaniritsa zokhumba zanu kumakhulupirira kuti kumathandiza thupi lanu kukwaniritsa zosowa zake zamagulu ndi kukonza kusowa kwa michere.

N'chifukwa chiyani ndimalakalaka zakudya zokhuthala?

Malinga ndi nkhani yaposachedwa ya New York Times, mukamadya kwambiri chakudya, mumalakalaka kwambiri. Izi ndichifukwa choti kudya ma carbs kumapangitsa kuti thupi lathu lipange insulin. Kuchulukitsa kwa insulin kumawonetsa matupi athu kuti adziunjikire mafuta ndikuwotcha ma carbs.

Kodi ndizolakalaka zotani zomwe zimadya?

Ngati mumalakalaka shuga, mutha kukhala okhumudwa. Ngati mumalakalaka zakudya zofewa komanso zokoma, monga ayisikilimu, mutha kukhala ndi nkhawa. Ngati mumalakalaka zakudya zamchere, mutha kupsinjika. Ngati mumalakalaka zakudya zochulukirapo, zokhutiritsa, monga zophika ndi pasitala, mutha kukhala osungulumwa komanso kukhumudwa pakugonana.

Chifukwa chiyani kulangizidwa kuti musakulunge mbatata mu zojambulazo mukaphika?

Zojambulajambula sizingachepetse nthawi yophika, koma zidzapangitsa kuti mkati mwa mbatata mukhale ndi khungu lonyowa. Kukulunga mbatata yophikidwa mu zojambulazo mutaphika kudzakuthandizani kuti mukhale ndi mphindi 45, koma njira yabwino yosungira mbatata yophika ndi mu kabati yowotcha mkate.

Kodi mbatata yophika ndi yotupa?

Podya mbatata yophika, mukhoza kuwonjezera choline m'thupi lanu ndi kuchepetsa kutupa.

Ndi liti pamene simuyenera kudya mbatata?

Kuphatikiza apo, mbatata ikamera, wowuma mu mbatata amasandulika shuga. Ngati mbatata ndi yolimba, imakhala ndi michere yambiri ndipo itha kudyedwa mutachotsa gawo lomwe laphukalo. Komabe, ngati mbatata yafota ndi makwinya, sayenera kudyedwa.

Kupeza njira yabwino kwambiri ya mbatata yophikidwa!

Kodi mbatata ndi yabwino kupsinjika maganizo?

"Mbatatizi zimakhala ndi zinthu zambiri zokhutiritsa kwambiri ndipo zimasinthasintha kwambiri - zimawapangitsa kukhala owonjezera pa ndondomeko ya zakudya zamasamba zomwe sizingangowonjezera thanzi labwino koma zingathandize kuthetsa kuvutika maganizo," adatero Kathleen Triou, pulezidenti wa Fresh Solutions ndi CEO. kumasulidwa.

Kodi mutha kuzolowera mbatata?

Kaya mumasankha bwanji kukonzekera mbatata chinthu chimodzi sichingatsutsidwe ... amasokoneza pazifukwa: Kusinthasintha kosatha.

Chifukwa chiyani simuyenera kudya mbatata?

Mbatata imakhala ndi glycoalkaloids, mtundu wa mankhwala omwe amapezeka mwa anthu a m'banja la nightshade omwe amatha kukhala poizoni ngati agwiritsidwa ntchito kwambiri. Mbatata, makamaka mbatata zobiriwira, zili ndi mitundu iwiri ya glycoalkaloids: solanine ndi chaconine.

Kodi mbatata ndi yabwino kwa nkhawa?

Mbatata zotsekemera zili ndi antioxidant beta-carotene, akutero D'Ambrosio. Izi zimathandiza kuchepetsa kuwonongeka kwa maselo a ubongo, zomwe zingakhale ndi zotsatira zoipa pa thanzi la maganizo. Zingakhalenso zothandiza kuchepetsa kupsinjika kwa okosijeni pa DNA, zomwe zakhala zikugwirizana ndi kuvutika maganizo, nkhawa ndi schizophrenia, akuwonjezera.

Kodi chimachitika ndi chiyani mukadya mbatata zambiri?

Malinga ndi a Mayo Clinic, kudya mbatata zambiri kungayambitse kulakalaka kwamafuta ambiri, zomwe zimatha kuyambitsa zovuta zomwe zimapangitsa kuti munthu azidya kwambiri. Umu ndi momwe zimagwirira ntchito: Mukadya, shuga wanu wam'magazi amakwera mwachangu, zomwe zimapangitsa kuti thupi lanu litulutse insulin yambiri kuposa momwe imafunikira.