Bella Adams
Undwendwe lwaphesheya kolwandle lubizwa ngokuba yibhatata. Ibhatata yingcambu yemifuno eza kuthi isuka eColombia. Ikhetha ubushushu betropikhi.
I-oblong, i-tubers enamandla (efikelela kubunzima obuziikhilogram ezi-3 ukuya kwi-5) kunye nenyama etyheli ukuya kwe-orenji enzulu incasa njengeitapile ezikhenkcezileyo.
Iigourmets zithelekisa incasa kwithanga elibhakiweyo kunye ne-chestnuts eyosiweyo. I-pulp ephuzi iqulethe ukufuma okuncinci kunemifuno yeengcambu ze-orenji.
Ixabiso lesondlo sebhatata
Ixabiso le-potato elimnandi lichazwa ngokubunjwa kwalo: i-100 grams yemveliso ayinayo i-fat, i-13 g ye-carbohydrates, kunye ne-2 g yeprotheni ngendlela yee-amino acids ezibalulekileyo.
Iingcambu zebhatata zizityebi kwezi vitamin zilandelayo kunye neeminerali:
- I-Vitamin C. Isixa se-antioxidants kwiifatata (i-5 ekhulwini ye-vitamin composition) isondele kwiziqhamo ze-citrus (i-orange, i-lemon). I-Ascorbic acid (i-2.4 g nge-100 g yemveliso) iqinisa amajoni omzimba kwaye iphucula ukufaneleka komzimba kwabadlali.
- I-Vitamin A (i-retinol), isixa siphindwe kabini kumxholo wevithamini kwi-carrots - 710 mcg. Igcina i-immunity kwaye ichaphazela i-prostate gland kunye namalungu ombono.
- Iivithamini ze-B (i-riboflavin, i-thiamine, i-folacin, i-niacin, i-pyridoxine) ivuselela i-metabolism ye-cell of the brain tissue, iphucula ukusebenza kwenkqubo ye-nervous central, kunye nokulungelelanisa amanqanaba ehomoni.
- Potassium - 340 mg. Kwiitapile "eziqhelekileyo", umxholo ufikelela kwi-450-500 mg. Kubalulekile kulawulo lwemetabolism yamanzi kunye netyuwa. Icalcium ibalulekile ekwakheni amathambo.
- Iqukethe i-30 mg nge-100 g yemveliso. Imfuno yemihla ngemihla ye-calcium kubadlali be-1200 mg.
- I-Magnesium - 25 mg. Imfuno yemihla ngemihla yi-500 mg. Kanye kunye ne-calcium, yomeleza iindonga zemithambo yegazi kwaye ithatha inxaxheba kwi-metabolism. Iifatata ziqukethe i-20 mg ye-magnesium.
- I-sodium - 55 mg, ngokuphindwe kabini kwiifatata eziqhelekileyo. Ibandakanyeka kwi-intercellular metabolism. Imfuno yemihla ngemihla yi-4 g.
Iitapile ezine-iron encinci, ikopolo kunye ne-zinc kuneitapile. Kwakhona iqulethe 0.6 mcg selenium. Njengoko ubona, ukubunjwa kwemifuno yeengcambu ezingaqhelekanga kunye neetapile eziqhelekileyo zifaniswa. Ixabiso lamandla lamazambane liphezulu kunelo lamazambane: i-80 kcal ngokuchasene ne-60 kcal. Umahluko obalulekileyo ziicarbohydrates “ezintsonkothileyo” kwiibhatata kunye nesiqulatho esisezantsi sesitatshi. Ngenxa yesi sizathu, i-endocrinologists incoma iitapile kubantu abanesifo seswekile. I-carbohydrates ngendlela ye-dextrin kunye ne-albumin ifakwe ngokuthe ngcembe, ngaphandle kokuphakamisa amanqanaba eswekile yegazi.
Iipropati eziluncedo zeebhatata
- Ukucoca igazi kwi-cholesterol. Ukutya imifuno enezinga eliphezulu lefiber kunciphisa amanqanaba e-cholesterol. Iitapile ezinoshukela ziqulethe inani elikhulu levithamini B6, enokunciphisa izinga le-homocysteine egazini. I-Homocysteine inegalelo ekuphuhliseni izifo eziphazamisayo ze-cardiovascular system. Ibhatata ilawula ukulingana kwamanzi emzimbeni, yehlisa uxinzelelo lwegazi, iphucula ukuhamba kwegazi, kwaye yenza iindonga zemithambo zinwebe ngakumbi.
- Ngesikhumba esihle nesincinci. Imibimbi ibonakala ngenxa yokuba i-radicals yamahhala iqala ukuveliswa. Kwaye i-beta-carotene, ekhoyo kwiibhatata, ilwa nezi radicals, ngaloo ndlela ivuselela ulusu. Ke ngoko, abasetyhini abafuna ngokwenene ukugcina ulusu lwabo luncinci kwaye luhle bayacetyiswa ukuba batye iibhatata rhoqo.
- Indawo yokuthomalalisa uxinzelelo. Ngenxa yokuxinezeleka rhoqo, inani le-potassium emzimbeni liyancipha. Iitapile zingumthombo olungileyo we-potassium kunye ne-antidepressant yendalo. Xa umntu ecaphuka, engaphumli, enexhala, okanye ediniwe, iibhatata ezicujiweyo ziya kumnceda akhululeke aze achache. Ngale ndlela, unokunciphisa i-spasms ye-muscle ebangelwa ukungabikho kwe-potassium.
- Inzuzo kubakhi bomzimba. Amaxesha amaninzi, abantu abajonge ukwakha ubunzima bezihlunu baquka iibhatata kukutya kwabo kwemihla ngemihla. Imveliso iqulethe i-carbohydrates eyinkimbinkimbi enokondla izihlunu. Ukwandisa ukusebenza kwakho, kuya kufuneka utye iibhatata malunga neyure enesiqingatha ngaphambi kokuba usebenze. Kukho ubungqina bokuba iitapile ezinokunciphisa iintlungu zemisipha kunye neentlungu kubakhi bomzimba.
- Kwabanesifo seswekile. Iitapile ezinoshukela zinesalathiso esisezantsi se-glycemic, oku kuthetha ukuba emva kokutya, amanqanaba eswekile egazi awaphakami, ngoko ke le ngcambu yemifuno ikhuselekile kwi-diabetes.
Ibhatata iqulethe iihomoni zendalo zabasetyhini, ezifana neprogesterone, eyenza ukuba ibe yimveliso exabiseke kakhulu kubasetyhini abakwi-menopausal.
Indlela yokukhetha nokugcina iziqhamo zebhatata
Ukukhetha ibhatata elungileyo, kufuneka ukhumbule izikhokelo ezimbalwa ezilula:
- Kufuneka uthathe kuphela iziqhamo eziqinileyo ezinemigangatho egudileyo ngaphandle komonakalo, iintanda, okanye izibonda. Kwakhona, isiqhamo akufanele sibole.
- Kungcono ukuthenga i-sweet potato enkulu, njengoko isempilweni kakhulu kwaye inencasa.
- Ukuba uya kubhaka iitapile, i-tuber emhlophe ingcono kule njongo. Iibhubhu ezinombala omnyama zilungele ukuqhotsa nokubilisa.
Emva kokuvuna, iibhatata kufuneka zibekwe kude kangangeentsuku ezintandathu kwigumbi apho iqondo lobushushu liya kuba malunga namashumi amathathu anesibini degrees. Emva koko iziqhamo kufuneka zifakwe kwiplastiki okanye kwizikhongozelo zokhuni kwaye zigcinwe kwindawo efudumeleyo kwiqondo lokushisa elingadluli kwi-degrees ezilishumi elinesithandathu. Ukuba iqondo lokushisa liyehla ukuya kwii-degrees ezilishumi, imifuno yengcambu emnandi iya kuhlahloka kwaye iqale ukubola. Kwiqondo lokushisa elingaphezu kwama-degrees angamashumi amabini, iziqhamo ziya kuqala ukuhluma (ezilungele ukusasaza isityalo seengcambu ngokusika).
Ukulimala kunye nokuchasana kweebhatata
Iitapile ezinoshukela akufanele zidliwe kwimeko yezifo ezahlukeneyo zesilonda se-peptic, kuba zivame ukucaphukisa i-mucous membrane yenkqubo yokugaya. Kufuneka ugweme ukutya le mveliso ngexesha lokukhulelwa kunye ne-lactation. Kwezinye iimeko, ukunganyamezeli komntu ngamnye kwiibhatata kunokwenzeka.
