Osati kale kwambiri, masamba ovuta analowa mu CIS. Dziko lakwawo ndi South America, poyamba linkagwiritsidwa ntchito ndi Amwenye, omwe adatcha dzina lake "mbatata". Ogonjetsa a ku Ulaya, adadziwika kuti "mbatata". M'nkhani yathu tidzayankha funso lomwe liri, zomwe zidyidyidyidwamo ndi ngati zili zothandiza anthu.
Kalori ndi mankhwala amapangidwa
Mbatata ndi mbatata alibe chochitakupatula, mwina, tubers ndi mawonekedwe ofanana ofanana. Komabe, anthu a ku South America nthawi zambiri amadya, monga a Ulaya - mbatata. Izi zimachitika maluwa achikasu, afiira ndi a lalanje omwe amasiyana mofewa ndi kukoma. 
Nthawi zambiri, mbatata amakhala ndi kalori wokhutira. 61 kcal pa 100 g zamkati.
Ndizolemera mu zinthu zambiri, mwachitsanzo, monga mbatata, pali wowuma kwambiri. Pa nthawi yomweyi, shuga mu yams ndi zochuluka kwambiri kuposa mbatata, zomwe adatenga dzina lake linalake - "mbatata". Mu tuber pali mapuloteni, chakudya, mavitamini a gulu B, mavitamini C, PP, A, calcium, carotene, phosphorous, acorbic acid. Riboflavin, thiamine, iron, niacin alipo mu masamba ambirimbiri.
Calcium ndi zakudya mu tubers zimakhala zochuluka kwambiri kuposa mbatata, osati kutchulidwa kwachitsulo chosasunthika, chomwe chimachokera ku masamba otentha awa.
Ubwino ndi machiritso
Tiyeni tione ubwino wa yam. Chifukwa cha mavitamini B6 masamba amathandiza kulimbikitsa mitsempha ya magazi. Ngati muli ndi vuto ndi maganizo a mtima ndi kuthamanga kwa magazi, idyani kwambiri.
Popeza lili ndi vitamini C, yam ndi antioxidant. Ascorbic acid akuphatikizidwa mu yamamu muchuluka kwambiri kuposa anyezi ndi mbatata. Choncho, masamba amateteza thupi kuchoka kumalo osokoneza ubongo omwe amachititsa kuti magetsi asokonezeke, zomwe zimayambitsa mapangidwe a khansa.
Potaziyamu mu tubers ndi zodabwitsa zotsatira zabwino pa dongosolo lamanjenje. Mbali yotsatila imakhudza mitsempha ya minofu ndi ntchito ya kumapeto kwa mitsempha m'thupi. Ngati mukukankhidwa ndi kutopa kwanthawi yaitali, nkhawa, kusowa tulo, matenda a mphuno - kuwonjezera kuchulukitsa kwa zomera zomwe mukudya.
Kuphatikizapo zomwe zikuwonetseratu, zothandiza za mbatata zimathandizira kwambiri kulimbikitsa makoma a m'mimba, omwe ndi otetezeka kwambiri ku zilonda zam'mimba, m'mimba komanso matenda ena a m'mimba. 
Nthawi zina yam yamtunduwu anali othandiza kwa amayi omwe amatha kusamba chifukwa cha zomwe mahomoni azimayi amachita. Amagwiritsidwanso ntchito pogwiritsa ntchito chitetezo chochepa komanso matenda a maso.
Ku China, masambawa amawoneka kuti ndi othandiza kwambiri komanso amachiritsidwa, amagwiritsidwa ntchito ngati chiwonongeko.
Tikukulimbikitsani kuti muwerenge za phindu la masamba: tomato, nkhaka, mbatata, tsabola wobiriwira, tsabola, zofiira, anyezi (babu, zofiira, shallot, chives, batun), zukini, maungu, nandolo, kabichi (woyera, wofiira, Savoy, Beijing, Brussels, broccoli, kohlrabi, kale, pak choi).
Kugwiritsa ntchito mu zakudya
Chifukwa cha fiber, yam ndi yokhutiritsa kwambiri, koma sichimayambitsa kunenepa kwambiri. Izi zimachitika chifukwa cha kukonza kwa zakudya zovuta kulowa mu shuga komanso kuyamwa kwake m'magazi. Choncho, munthu amakhala wodzaza kwa nthawi yaitali ndikupeza zakudya zochepa, zomwe zimagwiritsidwa ntchito moyenera.
Ndikofunikira! Ngakhale kuti ndi zotsekemera, masambawa amawoneka kuti ndi mankhwala abwino kwambiri a shuga, chifukwa amachepetsa mlingo wa shuga ndi kuchepetsa kutsekula kwa insulini kwa odwala matenda a shuga.
Nutritionists amati mbatata imathandiza kwambiri kupewa matenda a kansa, komanso imabwezeretsanso mavitamini. 
Maphikidwe ophika ochokera kuzungulira dziko lonse lapansi
Mbatata imagwiritsidwa ntchito m'mafakitale osiyanasiyana padziko lonse lapansi. Amagwiritsa ntchito yaiwisi, yophika, yophika, mwa mawonekedwe a porridge, marshmallow, soufflé komanso crisps. Komanso zimapangitsa kuti azisangalala ndi mowa.
Mu zakudya za ku France, nyama yotchuka ya mbatata ndi yothamanga kwambiri ndi vanila ndi nkhuku fricassee. 
Mukhoza kupanga mbale yotchuka ya Indo-Chinese kuchokera ku mbeu ya tuber - mbatata ya gratin ndi msuzi wa kokonati. 
Ku Uganda, mbatata zouma zimapezeka ndi khofi. 
Ku Japan, mbatata amadyetsedwa. 
Ku China, msuzi wa ginger wapangidwa kuchokera ku tuber. 
Ku Korea, amapanga zitsamba zosaoneka bwino. 
Mukudziwa? Mbewu iyi ili ndi mitundu yambiri yosiyana wina ndi mzake mu maonekedwe ndi kukoma. Pali tubers ndi kukoma kwa msuzi, nthochi, dzungu, vwende, ndi zina zotero.
Gwiritsani ntchito mankhwala achipatala
Ngakhale tubers za zomera ndi osagwiritsidwa ntchito mu mankhwala ovomerezeka, zimagwiritsidwa ntchito kwambiri m'zipatala zamitundu yambiri ya dziko lapansi.
Monga wothandizira komanso wotsegula, amagwiritsa ntchito wowuma. Mankhwalawa amagwiritsidwa ntchito pochiza matenda a m'mimba, komanso akuganiza kuti ndi khansa. Kafukufuku wa zachipatala, malo a chibubuchi, omwe ali ndi chiwerengero chochepa cha glycemic, amapezeka kuti amachepetsa mlingo wa shuga mu magazi, ndi kuchepetsa kudalira kwa insulini.
Mphamvu ya antioxidant, yomwe ili ndi tuber, imathandiza kwambiri kuvutika kwa dongosolo la manjenje, kupsinjika maganizo, kupanikizika, kutopa ndi kusowa tulo. Mu mankhwala ochiritsira, amagwiritsidwanso ntchito kuchotsa zitsulo zolemera, chifukwa cha matenda a mitsempha, komanso kuchepetsa mafuta m'thupi.
Ndi matenda am'maopausal Gwiritsani ntchito njira iyi: kutsanulira 40 g masamba a masamba ouma ndi lita imodzi ya madzi otentha, tulukani kwa ola limodzi, kenako masautso. Tengani theka la galasi kanayi patsiku, theka la ola musanadye zakudya zam'madzi. Maphunzirowa amatha masiku 28. 
Palinso njira ina yowonjezera: kabati 200 g wa tubers pa coarse grater ndi peel, yikani supuni ziwiri za uchi ndi supuni ya supuni ya mandimu. Ayenera kutengedwa kangapo patsiku kuti zichitike ndi kutentha ndi chizungulire. Chithandizo chiyenera kuchitika - masabata atatu.
Ndikofunikira! Sungani ma tubers kutentha kwa 16 °C, chinyezi chovomerezeka - kuyambira 50 mpaka 90%.
Popewera pachimake kapena zilonda za duodenal, zotsatirazi zikugwiritsidwa ntchito:
- 30 g zouma masamba a yam, 10 g wa yarrow therere ndi 5 g wa calendula maluwa kutsanulira 300 ml ya madzi otentha. Kuumirira theka la ora, ndiye kupsyinjika. Tengani theka la galasi kawiri patsiku, ora limodzi musanadye chakudya. Njira yothandizira odwala ayenera kuchitidwa kawiri pachaka kwa milungu iwiri.
- Sakanizani mamita 100 a yam yamagazi ndi peel ndi uchi. Tengani supuni katatu pa tsiku ora limodzi musanadye chakudya. Njira yothandizira anthu odwala matenda a prophylactic iyenera kuchitika kawiri pa chaka kwa milungu itatu.
Mukudziwa? Kuchokera kumapeto kwa zaka za zana la 16, zimadziwika kuti mbatata imachulukitsa libido (chilakolako cha kugonana), izi zikufotokozedwa muzotsutsana ndi sayansi ya Thomas Maffet "Pa kupititsa patsogolo thanzi".
Chifukwa cha matenda oopsa kwambiri ndi matenda a mitsempha, idyani 200 g yamamu yophika ndi kaloti watsopano komanso ma beets kawiri pa sabata. 
Ntchito mu cosmetology
Zomera za ku America izi zimakonda kwambiri ku cosmetology m'munda wa kukonzanso khungu ndikuchotsa makwinya, kupangitsa khungu kukuwalira. Kukalamba khungu kumayambiriro kumayamba chifukwa cha ufulu wautali, umene umayambitsidwa ndi beta-carotene, yomwe ili wochuluka mu masamba.
Batat imathandiza kubwezeretsa kutuluka kwa khungu la thupi ndi nkhope. Chifukwa cha vitamini C, masamba amabwezeretsa kupanga collagen ndipo khungu limakhala lofewa.
Yam yakhonza kukonzekera masikiti ambiri a nkhope ndi thupi, komanso masikiti a kukula kwa tsitsi.
Contraindications ndi kuvulaza
Ngakhale ubwino umene umabweretsa mbatata, nthawi zina ukhoza kunyamula ndi kuvulaza thanzi.
Musagwiritse ntchito tubers m'njira iliyonse ya matendawa:
- chithandizo;
- diverticulosis;
- diverticulitis;
- ulcerative colitis;
- ululu wamatumbo;
- mimba ndi lactation;
- kusagwirizana pakati pa mankhwala ndi zinthu zomwe ziri mbali;
- matenda a impso;
- Matenda a m'mphepete mwa mkodzo.
Pogwiritsa ntchito mankhwala atsopano pa tebulo muyenera kudziwa bwino kwambiri. Phunzirani momwe mungakonzekere tubers komanso kuphatikizapo chakudya chomwe mukudziwika. Ngati mukuwombera, kunyoza, kusanza kapena mawonetseredwe ena oipa mutatha kudya, muyenera kusiya mwamsanga mbatata. Ngati zitatha izi, thanzi lanu silidzachiritsidwa - funsani dokotala wanu.
Maluwa osakanizika amalowa m'malo mwa mbatata kapena maungu, ndi othandiza kwambiri ndipo amatha kukhala wamkulu mu latitudes. Yesani mbatata kamodzi ndipo adzalandira kawirikawiri pa tebulo lanu.
