Bella Adams
Isivakashi saphesheya kwezilwandle sibizwa ngebhatata. Ubhatata uyimifino yezimpande eza kithi ivela eColombia. Incamela ukushisa kwezindawo ezishisayo.
Ama-oblong, ama-tubers anamandla (afinyelela isisindo esingamakhilogremu angu-3 kuya ku-5) anombala ophuzi kuya ku-orange ojulile enambitheka njengamazambane aqandisiwe.
Ama-gourmets aqhathanisa ukunambitheka nethanga elibhakiwe nama-chestnuts athosiwe. I-pulp ephuzi iqukethe umswakama omncane kunemifino yezimpande ezowolintshi.
Inani lokudla okunomsoco kabhatata
Inani lebhatata lichazwa ngokubunjwa kwalo: amagremu ayi-100 omkhiqizo awanawo amafutha, ama-13 g ama-carbohydrates, no-2 g wamaprotheni ngendlela yama-amino acid abalulekile.
Izimpande zikabhatata zicebile ngamavithamini namaminerali alandelayo:
- I-Vitamin C. Inani lama-antioxidants kubhatata (amaphesenti angu-5 wokwakheka kwevithamini) liseduze nezithelo ze-citrus (i-orange, lemon). I-Ascorbic acid (2.4 g nge-100 g yomkhiqizo) iqinisa amasosha omzimba futhi ithuthukise ukuqina komzimba wabasubathi.
- I-Vitamin A (retinol), inani liphindwe kabili kunokuqukethwe kwevithamini kwizaqathi - 710 mcg. Igcina amasosha omzimba futhi ithinta i-prostate gland kanye nezitho zombono.
- Amavithamini B (i-riboflavin, i-thiamine, i-folacin, i-niacin, i-pyridoxine) enza kusebenze i-metabolism yeselula yezicubu zobuchopho, athuthukise ukusebenza kwesistimu yezinzwa ezimaphakathi, futhi enze amazinga e-hormonal abejwayelekile.
- Potassium - 340 mg. Emazambane "ajwayelekile", okuqukethwe kufinyelela ku-450-500 mg. Kubalulekile ekulawulweni kwamanzi nosawoti umzimba. I-calcium ibalulekile ekwakheni amathambo.
- Iqukethe ama-30 mg nge-100 g yomkhiqizo. Isidingo sansuku zonke se-calcium kubasubathi singu-1200 mg.
- Magnesium - 25 mg. Isidingo sansuku zonke singama-500 mg. Kanye ne-calcium, iqinisa izindonga zemithambo yegazi futhi ibambe iqhaza kumetabolism. Amazambane aqukethe 20 mg we-magnesium.
- I-sodium - 55 mg, kabili kunamazambane ajwayelekile. Ibandakanyeka ku-intercellular metabolism. Isidingo sansuku zonke singu-4 g.
Ubhatata unensimbi encane, ithusi, ne-zinc kunamazambane. Futhi iqukethe i-0.6 mcg ye-selenium. Njengoba ubona, ukwakheka kwemifino yezimpande ezingavamile kanye namazambane ajwayelekile kuyaqhathaniswa. Inani lamandla lamazambane liphakeme kunelikabhatata: 80 kcal uma kuqhathaniswa nama-60 kcal. Umehluko obonakalayo ama-carbohydrate "ayinkimbinkimbi" kubhatata kanye nesitashi esiphansi. Ngenxa yalesi sizathu, i-endocrinologists incoma ubhatata kubantu abanesifo sikashukela. Ama-carbohydrate asesimweni se-dextrin ne-albumin amuncwa kancane kancane, ngaphandle kokukhuphula amazinga kashukela egazini.
Izakhiwo eziwusizo zamabhatata
- Ukuhlanza igazi kusuka ku-cholesterol. Ukudla imifino equkethe izinga eliphezulu le-fiber kunciphisa amazinga e-cholesterol. Ubhatata uqukethe inani elikhulu levithamini B6, elinganciphisa izinga le-homocysteine egazini. I-Homocysteine inomthelela ekwakhiweni kwezifo eziwohlokayo zesistimu yenhliziyo. Ubhatata ulawula ibhalansi yamanzi emzimbeni, wehlisa umfutho wegazi, uthuthukisa ukugeleza kwegazi, futhi wenza izindonga zemithambo yegazi zinwebeka.
- Ngesikhumba esihle nesincane. Imibimbi ivela ngenxa yokuthi ama-radicals mahhala aqala ukukhiqizwa. Futhi i-beta-carotene, ekhona kubhatata, ilwa nalawa ma-radicals, ngaleyo ndlela ivuselele isikhumba. Ngakho-ke, abesifazane abafuna ngempela ukugcina isikhumba sabo sincane futhi sihle batuswa ukuba badle ubhatata njalo.
- Okuthatha indawo yama-antidepressants. Ngenxa yokucindezeleka okuvamile, inani le-potassium emzimbeni liyancipha. Ubhatata ungumthombo omuhle we-potassium kanye ne-antidepressant yemvelo. Lapho umuntu ecasuka, engaphumuli, ekhathazekile, noma ekhathele, ubhatata ogayiwe uyomsiza ukuba akhululeke futhi alulame. Ngale ndlela, unganciphisa ama-muscle spasms okubangelwa ukuntuleka kwe-potassium.
- Inzuzo yabakhi bomzimba. Kaningi, abantu abahlose ukwakha izicubu zomzimba bafaka ubhatata ekudleni kwabo kwansuku zonke. Umkhiqizo uqukethe ama-carbohydrate ayinkimbinkimbi angondla imisipha. Ukuze uthuthukise ukusebenza kwakho, kufanele udle ubhatata cishe ihora nesigamu ngaphambi kokuzivocavoca kwakho. Kunobufakazi bokuthi ubhatata unganciphisa amajaqamba emisipha nobuhlungu kubakhi bomzimba.
- Kwabanesifo sikashukela. Amazambane anoshukela anenkomba ephansi ye-glycemic, okusho ukuthi ngemuva kokuwadla, amazinga kashukela egazi awakhuphuki, ngakho le mifino yezimpande iphephile kubantu abanesifo sikashukela.
Ubhatata uqukethe amahomoni emvelo wesifazane, njenge-progesterone, okwenza kube umkhiqizo obaluleke kakhulu kwabesifazane abanqamula ukuya esikhathini.
Indlela yokukhetha nokugcina isithelo sikabhatata
Ukukhetha ubhatata omuhle, udinga ukukhumbula iziqondiso ezimbalwa ezilula:
- Kufanele uthathe izithelo eziqinile kuphela ezinendawo ebushelelezi ngaphandle kokulimala, ukuqhekeka, noma ukubola. Futhi, isithelo akufanele sibole.
- Kungcono ukuthenga ubhatata omkhulu, njengoba unempilo kakhulu futhi unambitheka.
- Uma uzobhaka ubhatata, i-tuber emhlophe ingcono kakhulu kule njongo. Izilimo eziyizigaxa ezinombala omnyama zingcono kakhulu ukuthosa nokubilisa.
Ngemuva kokuvuna, ubhatata kufanele ubekwe endaweni cishe izinsuku eziyisithupha ekamelweni lapho izinga lokushisa lizoba ngamadigri angamashumi amathathu nambili. Khona-ke izithelo kufanele zifakwe ezitsheni zepulasitiki noma zokhuni futhi zigcinwe endaweni efudumele ekushiseni okungadluli ama-degree ayishumi nesithupha. Uma izinga lokushisa lehla libe ngamadigri ayishumi, imifino yezimpande ezinoshukela izowohloka futhi iqale ukubola. Emazingeni okushisa angaphezu kwama-degrees angamashumi amabili, izithelo zizoqala ukuhluma (ezilungele ukusakazwa kwesitshalo sezimpande ngokusikwa).
Ukulimala kanye contraindications of ubhatata
Amazambane amazambane akufanele adliwe uma kwenzeka izifo ezihlukahlukene ze-peptic ulcer, ngoba zivame ukucasula ulwelwesi lwamafinyila lwesistimu yokugaya ukudla. Kufanele ugweme ukudla lo mkhiqizo ngesikhathi sokukhulelwa kanye ne-lactation. Kwezinye izimo, ukungabekezelelani komuntu ngamunye kubhatata nakho kungenzeka.
