Kuluma ndikoma kokoma mizu kumamera padziko lonse lapansi. Ndi amitundu yosiyanasiyana ndi mitundu, kuphatikiza lalanje, yoyera ndi yofiirira, komanso yolemera m'mavitamini, michere, ma antioxidants ndi fiber. Osanenanso kuti ali ndi phindu lathanzi komanso kuwonjezera pazakudya zawo. Nawa maubwino 6 odabwitsa a batiri lazachipatala:
Kubwezeretsanso kwa tsiku ndi tsiku mavitamini
Mbatata zotsekemera ndi gwero labwino kwambiri la fiber, mavitamini ndi michere yambiri. Chikho chimodzi (magalamu 200) a mbatata yophika ndi peel amaonetsetsa kuti:
Kalori: 180.
Zopatsa mphamvu: 41,4 magalamu
Mapuloteni: 4 magalamu
Mafuta: 0.3 magalamu
Fiber: 6.6 magalamu
Vitamini A: 769% yamakhalidwe a tsiku ndi tsiku
Vitamini C: 65% ya masana
Manganese: 50% ya tsiku ndi tsiku
Vitamini B6: 29% Chikristu Chitsiku
Potaziyamu: 27% Tsiku ndi Tsiku
Panthatyheccin: 18% Chikristu Chimodzi
Copper: 16% ya masana
Niacin: 15% ya masana
Kuphatikiza apo, mbatata zotsekemera, makamaka mitundu yake yosiyanasiyana ya lalanje ndi yofiirira, imakhala ndi ma antioxidants omwe amateteza thupi kuti asakalambe.
Mbatata zotsekemera zimakhala ndi mitundu iwiri ya fiber: kusungunuka komanso zopanda nzeru
Chithunzi: Unclala.com.
Kuwongolera kugaya
Antioxidants mu mbatata zotsekemera ndizothandiza pachipatala. Mbatata zotsekemera zimakhala ndi mitundu iwiri ya fiber: kusungunuka komanso zopanda nzeru. Thupi lanu silitha kugawanitsa mitundu iyi. Chifukwa chake, chiberekerocho chimatsalira m'zithunzi thirakitilo ndipo chimabweretsa zotsatira zosiyanasiyana zothandiza m'matumbo. Mitundu ina ya ulusi wosungunuka, wotchedwa ulusi wowoneka bwino, umayamwa madzi ndikufewetsa mpando. Kumbali ina, zachilendo, ulusi wosakhazikika sutenga madzi ndipo osawonjezera voliyumu. Mafuta ena osungunuka komanso opanda nzeru amathanso kupatsidwa mphamvu ndi mabakiteriya m'matumbo, kupanga mankhwala otchedwa mafuta ofupikirako omwe amapangitsa kuti maselo a mucosa ndi kuthandizidwa ndi mphamvu. Zakudya zolemera mafilimu okhala ndi 20-33 magalamu patsiku zimagwirizanitsidwa ndi chiopsezo chochepa cha khansa ya m'matumbo ndi choletsa chokhazikika.
Antioxidants mu mbatata zotsekemera ndizothandiza pamatumbo. Kafukufuku woyesa awonetsa kuti ma antioxidants ofiirira mbatata mbatata za m'matumbo, kuphatikiza mitundu ina ya bifidobiteria ndi lactobaclill. Chiwerengero chachikulu cha mitundu iyi ya mabakiteriya m'matumbo amagwirizanitsidwa ndi thanzi labwino komanso chiopsezo chochepa cha ma States ngati matenda osokoneza bongo (SRC) ndi matenda opatsirana.
Atha kukhala ndi zida za khansa
Mbatata zotsekemera zimakhala ndi ma antioxidants osiyanasiyana omwe angathandize kuteteza mitundu ina ya khansa. Mu maphunziro a machubu oyesera, zidapezeka kuti anthoctanins ndi gulu la antioxidants omwe ali ndi zofiirira mbatata - pang'onopang'ono kukula kwa maselo ena a khansa, kuphatikizapo kuvulala kwa maselo, m'matumba, m'mimba ndi chifuwa. Momwemonso, nkhaka zomwe zimalandira chakudya chofiirira mbatata zam'matumbo zimawonetsa khansa yamiyala kumapeto, yomwe imatinso kuti anthocano mu mbatata imatha kukhala ndi mphamvu. Mu maphunziro oyesa machubu, zimapezekanso kuti akutulutsa mbatata zotsekemera ndi mbatata zokoma mbatata wokhala ndi zida zaluso. Komabe, kafukufuku akuyenerabe kuwunika zotsatirazi mwa anthu.
Thandizo la Mawonedwe
Mbatata zotsekemera zimakhala ndi Beta-carotene - antioxidant, yomwe imapatsa masamba malalanje. M'malo mwake, chikho chimodzi (magalamu 200) a Battoo yophika ndi peel yomwe imapitilira kasanu ndi kawiri kuchuluka kwa Beta-Carotene, komwe kumafunikira kuti mukhale wamkulu pa tsiku lililonse. Beta Carotene imasanduka vitamini a m'thupi lanu ndipo imagwiritsidwa ntchito popanga zithunzi zaphindu m'maso mwanu. Vitamini yayikulu kwambiri kuchepa ndi vuto m'maiko omwe akutukuka ndipo kumatha kubweretsa mtundu wapadera wa khungu, womwe umadziwika kuti Xerfthophymia. Kudya zakudya zokhala ndi Beta-carotine kungathandize kupewa izi.
Mbatata zofiirira zofiirira zimasinthanso masomphenya. Kafukufuku woyesa amawonetsa kuti Athocanins omwe ali mwa iwo amatha kuteteza maselo a maselo kuti asawonongeke, omwe amatha kukhala ofunika kwa dziko lonse la thanzi.
Mu batte, mavitamini ambiri a
Chithunzi: Unclala.com.
Kugwiritsa Ntchito Ubongo Wabwino
Kugwiritsa ntchito mbatata zofiirira kumatha kusintha ubongo. Kafukufuku wa nyama wawonetsa kuti anthoctanins mu zofiirira mbatata zimatha kuteteza ubongo, kuchepetsa kutupa komanso kupewa kuwonongeka kwa ovomerezeka. Idawonetsedwa kuti kuwonjezera wolemera anoocian, tiyeni olemera a mbatata yokoma kumasintha maphunziro ndi kukumbukira kuti mbewa itha chifukwa cha antioxidantant katundu wake. Kunalibe maphunziro kuti atsimikizire izi mwa anthu, koma ambiri, zakudya zokhala ndi zipatso, masamba ndi antioxaxxidants zimagwirizanitsidwa ndi 13% pachiwopsezo cha kuchepa kwa thupi ndi dementists.
Wonenaninso: Zinthu 27 zomwe zimayimbidwa ndi mphamvu kumayambiriro kwa sabata la ntchito
Kulimbitsa chitetezo cha mthupi
Vitamini gawo lofunikira kwambiri chitetezo chamthupi chathanzi, ndipo mulingo wotsika m'magazi amalumikizidwa ndi kuchepa kwa chitetezo. Ndi chinsinsi chosunga thanzi la mucous nembanemba, makamaka matumbo a mucosa. Matumbo ndi malo omwe thupi lanu limadziwika ndi tizilombo toyambitsa matenda ambiri. Chifukwa chake, matumbo athanzi ndi gawo lofunikira pa chitetezo chathanzi. Kafukufuku wawonetsa kuti Vitamini ndi kusowa kowonjezera matumbo ndikuchepetsa kuthekera kwa chitetezo cha mthupi lanu kuwopseza. Kafukufuku sanachitike kuti adziwe ngati, makamaka, mbatata zotsekemera zimakhudza chitetezo cha mthupi, koma kugwiritsa ntchito nthawi zonse mu chakudya kumathandiza kupewa kuperewera kwa vitamini A.