Sei Ndichishuva Mbatata Yakabikwa?

Chido chembatatisi kazhinji chiratidzo chekuti muviri wako hauna mvura kana simba kubva kumacarbohydrates. Iwe unogona zvakare kuve nekushomeka kwemamineral, asi ini ndingati ndicho chikonzero chepamusoro uye kwete chikonzero chekutanga.

Muviri wako unoshaya chii kana uchishuvira mbatatisi?

Nepo potassium inogona kuwanikwa mune zvimwe zvikafu zvakaita semabhanana, maranjisi, uye maapricots, mukana wekuti ungangodya mbatatisi dzakawanda pane izvi zvekudya nguva nenguva. Paunenge usina potasium yakakwana mumuviri wako, mhedzisiro inogona kuve yekugara uchishuvira mbatatisi dzemarudzi ese.

Zvakanaka here kudya mbatatisi yakabikwa zuva nezuva?

Kudya mbatatisi imwe yepakati-kati pazuva kunogona kuve chikamu chekudya kune hutano uye hakuwedzere njodzi ye cardiometabolic - mikana yekuva nechirwere cheshuga, chirwere chemoyo kana sitiroko - chero mbatatisi ichibikwa kana kubikwa, uye kugadzirirwa pasina kuwedzera zvakanyanya. munyu kana mafuta akazara, chidzidzo chakaitwa nevanovaka muviri paThe Pennsylvania State University chakawana.

Chii chaunofanira kudya kana iwe uchida mbatatisi?

5 Zvinhu zvekudya kana iwe uchishuva mbatatisi machipisi:

• Zvikafu zvemugungwa.
• Cucumber, hummus & olive "sandwiches".
• DIY veggie chips.
• Pizi.
• chips.

Chii chinoitika kana iwe ukadya yakawanda yakabikwa mbatatisi?

Tsvagiridzo inoti kudya mbatatisi kana pasvondo kunogona kukuvadza uye kukonzeresa chirwere chinokonzera sitiroko uye kurova kwemoyo, mhondi huru dzeBritain. Chidzidzo ichi, chakashumwa muBMJ, ndicho chekutanga kuona mbatatisi sechinhu chakakosha chehypertension, inozivikanwa zviri nani seBP.

Sei ndichida mbatatisi zvakanyanya?

Iwo anowanikwa nyore, anokwanisika, anonaka, ari nyore kugadzirira, akasiyana-siyana, anozadza uye maererano nezvimwe - zvakakunakira iwe. Kunyangwe ivo vachiita debut munenge mune yega kabati pasi rose, ivo havawane kurumbidzwa kwavanokodzera.

Sei mbatatisi ichiita kuti ndinzwe zvakanaka?

Maererano naJudith J. Wurtman, PhD, mbatatisi uye mamwe ma carbs ane starchy semapopcorn nemapretzels anopa serotonin-boosting properties. Akatsanangura kuti akambonzwa sei mumwe munhu muchitoro chemishonga aitsvaga 5HTP yekuwedzera, iyo inoti inokwidza mazinga eserotonin.

Kudya mbatatisi dzakabikwa kunoita kuti uwedzere uremu here?

Zvimwe zvidzidzo zvinoratidza kuti kudya mbatatisi uye zvigadzirwa zvembatatisi zvinogona kukonzera uremu. Nekudaro, kana ichidyiwa zvine mwero, hazvigoneke kuti mbatatisi pachayo inobatsira zvakanyanya mukurema.

Unogona kuderedza uremu uchidya mbatatisi dzakabikwa here?

Ichokwadi ndechokuti, iwe unogona kudya mbatata yakabikwa paunenge uchiedza kuderedza uremu. Muriwo uyu wakaderera mumakoriyori, sosi yakanaka yefiber uye yakapfuma mune zvakawanda zvinovaka muviri zvinotsigira hutano hwakanaka.

Yakakwana yakabikwa mbatatisi resipi

Kudya mbatatisi mazuva ese kunoita kuti uwedzere uremu here?

Kudya mbatatisi kunogona kuita kuti ufure here? Zvose mbatatisi nemupunga makabhohaidhiretsi akaoma uye kana zvikadyiwa zvine mwero hazvizokuite mafuta. Anogona, zvisinei, kukonzera uremu kana akabikwa nebhota, margarine, kirimu kana chero chimwe chinhu chine mafuta, pane kungobikwa mumvura.

Ndezvipi zvishuwo zvinoreva muviri wako?

Semuenzaniso, kushuva kwechokoreti kunowanzopomerwa kune yakaderera magnesium mazinga, asi chido chenyama kana cheese chinowanzoonekwa sechiratidzo chekuderera kwesimbi kana calcium. Kuzadzikisa zvishuwo zvako kunotendwa kubatsira muviri wako kusangana nezvinodiwa zvinovaka muviri uye kugadzirisa kushomeka kwekudya.

Sei ndichishuva zvokudya zvine sitachi?

Zvinoenderana nechinyorwa chechangobva kuitika cheNew York Times, kana wakawanda macarbohydrates aunodya, ndipo paunonyanya kuashuva. Izvi zvinodaro nekuti kudya macarbs kunoita kuti muviri wedu ugadzire insulin. Kuwedzera mazinga e insulin chiratidzo kumiviri yedu kuunganidza mafuta uye kupisa carbs.

Ndezvipi zvishuwo zvekudya zvinoreva pamoyo?

Kana iwe uchida shuga, unogona kunge uchinzwa wakaora mwoyo. Kana iwe uchishuvira zvikafu zvakapfava uye zvinotapira, senge ice cream, unogona kunge uchinzwa kunetseka. Kana iwe uchishuva zvokudya zvine munyu, unogona kunetseka. Kana iwe uchishuva zvakawanda, kuzadza-iwe-up chikafu, senge crackers uye pasta, unogona kunge uchinzwa kusurukirwa uye kushushikana pabonde.

Nei zvichikurudzirwa kuti usaputire mbatatisi mumapepa uchibika?

Foil wraps haizoderedze nguva yekubikira, asi inozokonzeresa mune soggy mbatatisi yemukati neganda rakanyorova. Kuputira mbatatisi yakabikwa mufoiri mushure mekubikwa kunokubvumira kuti ubatisise kusvika kumaminitsi makumi mana nemashanu, asi nzira yakanakisisa yekubata mbatatisi yakabikwa iri mudhirowa rekudziya chingwa.

Mbatatisi dzakabikwa dzinozvimba here?

Nokudya mbatatisi yakabikwa, unogona kuwedzera choline mumuviri wako uye kuderedza kuzvimba.

Ndeipi nguva yausingafanire kudya mbatatisi?

Mukuwedzera, apo mbatatisi inomera, starch iri mumbatatisi inoshandurwa kuva shuga. Kana mbatatisi yakasimba, ine zvakawanda zvezvikafu zvakanaka uye inogona kudyiwa mushure mekubvisa chikamu chamera. Zvisinei, kana mbatatisi yakaunyana uye yakaunyana, haifaniri kudyiwa.

Kutsvaga yakanakisa yakabikwa mbatatisi nzira!

Mbatatisi dzakanaka here pakuora mwoyo?

"Mbatatisi dzine hukuru-satiety factor uye dzinoshandiswa zvakasiyana-siyana - zvichiita kuti dzive dzakakwana kuwedzera kune chirongwa chekudya chemiriwo chisingagoni kungovandudza hutano hwose asi chinogona kubatsira kubvisa kuora mwoyo," Kathleen Triou, Fresh Solutions purezidhendi uye CEO, akadaro mu. kusunungurwa.

Unogona kupindwa muropa nembatatisi here?

Zvisinei nekuti unosarudza sei kugadzirira mbatatisi chinhu chimwe chete hachirambike ... vanopindwa muropa nechikonzero: Kusagadzikana kusingagumi.

Sei usingafaniri kudya mbatatisi?

Mbatata ine glycoalkaloids, rudzi rwemakemikari anowanikwa munhengo dzemhuri yenightshade iyo inogona kuva muchetura kana ikadyiwa yakawanda. Mbatata, kunyanya mbatatisi dzakasvibirira, dzine marudzi maviri eglycoalkaloids: solanine uye chaconine.

Ko mbatatisi yakanaka kushushikana here?

Mbatatisi dzinotapira dzakapfuma mu antioxidant beta-carotene, D'Ambrosio anodaro. Izvi zvinobatsira mukuderedza kukuvadzwa kwemasero europi, izvo zvinogona kukanganisa hutano hwepfungwa. Inogonawo kubatsira mukuderedza kushushikana kweoxidative paDNA, iyo yakabatanidzwa nekuora mwoyo, kuzvidya mwoyo uye schizophrenia, anowedzera.

Chii chinoitika kana ukadya mbatatisi yakawanda?

Sekureva kweMayo Clinic, kudya mbatatisi dzakawanda kunogona kukonzera kushuvira kwekabhohaidhiretsi, izvo zvinogona kukonzeresa kutenderera kunokonzeresa kudyisa zvakanyanya. Heano mashandiro azvinoita: Mushure mekuzvidya, shuga yako yemuropa inokwira nekukurumidza, kazhinji ichikonzera muviri wako kuburitsa insulin yakawanda kupfuura yainoda.