Mbatata - zopindulitsa katundu ndi kuwonongeka kwa mbatata

Ngakhale mbatata zimatchedwa mbatata, kuchokera ku botanical, sizikugwirizana ndi mbatata zambiri. Mbatata (Solánum tuberósum) ndi ya banja la Solanaceae (Solanaceae), ndi mbatata (Ipomoéa batátas) ndi a tubers a banja la Convolvulaceae.

Zili ndi zinthu zothandiza kwambiri za mizu ya mbatata ndi nodules thickenings ndizo chakudya chachikulu ndi chakudya cha anthu akale a ku Central ndi South America. Atafika ku America, mbatata inabwera ku Ulaya ndipo mwamsanga idakhala masamba otchuka kwambiri omwe amagwiritsidwa ntchito pophika, mankhwala, ndi zinyama. M'mayiko ambiri, mbatata ndi chakudya chodalirika.

Zomwe zimapangidwa ndi mbatata

Pali mitundu yambiri ya mbatata. Zimasiyana ndi mtundu wa peel ndi zamkati, mawonekedwe, mankhwala. Komabe, aliyense tuber ali ndi:

• fiber (zakudya zamagetsi);
• chodabwitsa;
• chomera;
• phulusa;
• monosaccharides (shuga);
• zosokoneza;
• antioxidants - beta-carotene, anthocyanins, quercetin (vitamini P);
• zowonjezera zinthu (iron, magnesium, selenium, zinki, calcium, uchi, potaziyamu, mkuwa, manganese, phosphorous).

Ndikofunikira! Matenda ambiri a beta-carotene ali mizu ya mbatata, yomwe thupi lake ndi lofiira kapena lalanje. Mafuta okongola amakhala ndi anthocyanins ambiri.

Zakudya za mavitamini mbatata kangapo kuposa mbatata wamba. 100 magalamu a zamkati ali:

• 0, 3 ml ya beta-carotene;
• 0.15 ml ya thiamine (B1);
• 0.05 ml ya riboflavin (B2);
• 23 ml wa ascorbic acid (C);
• 0.6 ml wa nicotinic acid (PP).

Kuwonjezera apo, "vitamini" imaphatikizapo mavitamini A (retinol), B4 (choline), B5 (pantothenic acid), B6 ​​(pyridoxine), B9 (folic acid), E, ​​K.

Ngakhale pali shuga wochuluka kwambiri, mbatata ndi zakudya zopatsa mphamvu. Nthenda yamtengo wapatali ya magalamu 100 a zamkati ndi 59-61 kcal. 100 g ya mbatata imakhala ndi 2 g a mapuloteni, 14.6 g wa chakudya, 0.01 g wa mafuta..

Zothandiza thupi lanu

Kukhazikitsa kwakukulu ndi zinthu zathanzi kumapangitsa mbatata osati zokoma zokha, komanso zimalola kugwiritsa ntchito mankhwala, zakudya ndi masewera olimbitsa thupi:

1. Vitamini A imathandiza anthu omwe amachita nawo masewera olimbitsa thupi kapena olimbitsa thupi, kubwezeretsanso. Zakudya zamasewera, zomwe zili ndi mbatata, zimathandiza kuti minofu ikhale yofulumira.
2. Chifukwa cha zam'mimba zotchedwa retinol, yam ikulimbikitsidwa kuti idye ndi wosuta kwambiri, monga kupewa mpweya wam'mimba, chifukwa cha kusowa kwa vitamini A m'thupi.
3. Retinol ndi Vitamin E zimapangitsa kuti khungu likhale lolimba komanso kuteteza maonekedwe a makwinya oyambirira, zomwe zimapangitsa kuti halogen isapangidwe, komanso kuti mapulogalamu apamwamba azikhala ochepa kwambiri.
4. Beta-carotene imathandiza maso.
5. Chifukwa cha chiwerengero chochepa cha glycemic ndi zomwe zili ndi carotenoids zomwe zimayambitsa insulini, zophika za mbatata zimaphatikizidwa mu zakudya za anthu omwe ali ndi shuga.
6. Ndibwino kuti muwunike m'mabwato a mbatata ndi anthu omwe ali ndi gastritis, zilonda zam'mimba, m'mimba. Zamasamba zimathandiza kulimbitsa chapamimba mucosa, kumapangitsa kuti chidziwitso chikhale bwino.
7. Zina mwa zinthu zomwe zili mu mbatata (makamaka vitamini B6) zimalimbitsa makoma a mitsempha, zimapangitsa kuti mapangidwe a cholesterol alowe, kuyendetsa mphamvu ndi madzi, zomwe zimawathandiza kwambiri m'maganizo a mtima.
8. Antioxidants ndi vitamini C zimathandiza popewera khansa.
9. Potaziyamu imathandizira kuthana ndi zotsatira za mikwingwirima yowopsya, kusoŵa tulo kosaneneka ndi kutopa, neurosis, kupsinjika maganizo, kumachepetsa kupweteka kwa minofu chifukwa cha kusowa kwake. Choline imalimbikitsa kukumbukira.
10. Pofuna kuthana ndi zotupa, mbatata imathetsa vutoli pamene kutupa kwa ubongo ndi minofu. Zimapangitsa magazi kutsekemera, kuteteza kuwonongeka kwakukulu kwa magazi mu kuvulala, m'mimba ntchito ndi kuthamanga machiritso.

Kugwiritsa ntchito mazira nthawi zambiri kumawonjezera libido ndi kubereka (kuthekera kwa mwana), zimapindulitsa ubwino wa amayi pa nthawi ya kusamba.

Kuvulaza

Ngakhale mbatata imakhala ndi zinthu zothandiza kwambiri, ikhoza, ngati satsatira malamulo odyetsera thanzi, zimapweteka kwambiri thupi la munthu:

• Mankhwala ambiri omwe amapezeka mu mbatata, amatha kupweteka kwambiri pamtundu waukulu wa zilonda zam'mimba ndi m'mimba, zilonda za zilonda zam'mimba, gastritis, diverticulosis.
• Mafuta oxalate omwe ali nawo amathandizira kupanga mchenga ndi impso miyala, chikhodzodzo cha ndulu.
• Kwa anthu omwe ali ndi vuto lopanda chilema, "kupitirira" kwa yam ndi koopsa, kungayambitse potaziyamu wambiri m'magazi.
• Zakudya zambiri za mbatata mu zakudya zingayambitse kukula kwa vitamini A hypervitaminosis ndikupangitsa matenda a chiwindi.
• Batata ndi mankhwala osakanikirana ndipo thupi limatha kulimbana ndi vutoli, lomwe limawonetseredwa ndi zikopa za khungu, kuyabwa, kupuma kovuta - makamaka mosamala ayenera kukhala okoma mbale za mbatata kwa anthu omwe amatsutsa zomera za banja la dioscoreania.
• Kukonzekera kwa zinthu zowonjezera kumapangitsa mbatata kukhala chinthu chowopsa kwa amayi omwe ali ndi pakati komanso omwe akuluma, mwinamwake kusamwa kwa mbatata kungayambitse kupititsa padera, kumabweretsa kuchitika kwa congenital anomalies ndi zosafunikira kwa khanda.

Pakadali pano, palibe chidziwitso chomwe chafalitsidwa pamalumikizidwe a yam ndi mankhwala. Ngakhale n'zoonekeratu kuti anthu omwe amatenga mahomoni m'malo mwake, anti-inflammatory, anti-cholesterol mankhwala, beta-blockers ayenera kusamala.

Kodi mungasankhe bwanji mukagula?

Pali mitundu yambiri ndi mitundu ya mbatata, makamaka yomwe iyenera kuganiziridwa pamene mukugula. Batat imagawidwa m'magulu akulu atatu:

1. aftkukhala ndi thupi loyera kapena la chikasu, ndi khungu lochepa thupi, mbale zowonjezera zimakhala zouma, zosangalatsa, zofanana ndi kukoma kwa mbatata wamba;
2. masamba - mitundu yamdima yamdima ndi khungu lofiira ndi lolemera lalanje, pinki, mnofu wonyezimira, woyenera kuwotcha, kuwira, kutcheka, kawirikawiri amagwiritsa ntchito mawonekedwe owuma;
3. mchere - zofiirira, zofiirira, mitundu yofiira ndi maonekedwe osiyanasiyana a thupi la chikasu kapena lalanje (vwende, nthochi, dzungu, msuzi, mtedza, vwende, karoti, chinanazi).

Kusankha mbatata kuyenera kusamala mkhalidwe wa khungu. Iyenera kukhala yowopsya, yosalala popanda zokopa, makwinya, madontho. Kuti mugwiritse ntchito pophika, ndibwino kuti musasankhe mbewu zazikulu zolimba kwambiri popanda kuwonongeka.

Ndikofunikira! Sungani mbatata pamatentha pamwamba pa + 10 º C pamalo ouma osapitirira masabata asanu.

Kodi kuphika ndi kudya?

Universal sweet mbatata mizu - yophika, yophika, yokazinga, idya yaiwisi. Ku Asia, mitundu yambiri ya saladi ndi masamba odyetsedwa. Chombo cha khofi chimapangidwa kuchokera ku mbewu zouma, ndipo cholowa cha tiyi chimapangidwa kuchokera ku masamba. Anthu a ku Korea amakwanitsa kudula mizu ya mbatata kukhala masamba a masamba.

Ku China, supu yotentha ndi mbatata nthawi zambiri imaphatikizidwanso m'nyengo yozizira. Anthu a ku America amaphika mbatata pa grill, kuwonjezera ku saladi, zakuya-koka. Kuchokera ku mitundu ya mchere, kupanikizana ndi kupanikizana kumapangidwa, mchere wosiyanasiyana umakonzedwa. Mizu youma imayikidwa mu ufa, yomwe imagwiritsidwa ntchito kuphika.

Njira yosavuta kudya yam yai, chifukwa izi zimangosambitsidwa bwino pansi pa madzi. N'zotheka komanso kuti asawononge khungu - lili ndi zinthu zambiri zofunikira.

Mukhoza kupatsa saladi ku masamba a mbatata. Masamba amakhala atakonzedwa kuti mkwiyo uchoke mwa iwo, ndiye amaphika kapena kudula yaiwisi. Masamba a mbatata amagwirizana bwino ndi tomato, anyezi, ginger, mandango, chinanazi, sipinachi ndi masamba ena ndi zipatso. Monga kuvala, shuga-viniga wosakaniza, mpiru wa Dijon, mafuta a maolivi, mafuta a basamu ndi vinyo wosasa amagwiritsidwa ntchito.

Mizu yophika ndi yoyenera kwa saladi, ndipo mitundu ya chakudya ndi masamba zimapambana m'malo mwa mbatata wamba pamtundu uliwonse, kupereka chakudya chodziwika bwino chosavuta.

Yamphika kuphika ndi osavuta:

1. Peel khungu, dulani mizu ikuluikulu, zidutswa zochepa.
2. Ikani mizu mu mphika, kuthira madzi ozizira, kuti awaphimbe, mchere.
3. Kuphika pansi pa chivindikiro chophimba pa sing'anga kutentha kwa 20-30 mphindi mpaka zofewa.

Mbatata yophika ndi yosungunuka, yoyeretsedwa ndi mkaka ndi kuwonjezera zowonjezera zosiyanasiyana - nthochi, zipatso, dzungu, zonunkhira (sinamoni, curry), mtedza, zoumba, uchi, masamba kapena batala.

Kuti mudziwe zambiri! Monga mbatata, mbatata zimagwiritsidwa ntchito mwamsanga mutangoyang'ana. Mlengalenga, thupi limakhala oxidizes ndipo limadetsa.

Njira yamakono yophika mbatata ndi yofanana ndi kuphika mbale kuchokera ku mbatata ndi maungu, zokhazokha za mchere ndi shuga zimafunikira kwambiri.

Chaka chilichonse zimakhala zachilendo ku Russia. Zakhala zikuleredwa bwino bwino osati ndi wamaluwa monga chidwi, komanso alimi kuti apereke kwa makasitomala ogulitsira. Mbewu yodalirika yokonzekera, yodzaza ndi zinthu zothandiza, ikagwiritsidwa ntchito mwanzeru, imatha kusiyanitsa mitundu, imathandiza kuchiza matenda komanso kukhala ndi moyo wathanzi.