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Mbatata ndi mizu yamasamba ndipo kafukufuku wasonyeza kuti kumwa kwambiri mbatata kumachepetsa chiopsezo cha matenda ashuga, kunenepa kwambiri, matenda amtima komanso kufa kwa anthu. Koma, mudzadabwa kudziwa kuti mbatata zimathandizanso kuchepa thupi. Inde, mwawerenga pomwepo! Mbatata imatha kukuthandizani kuti muchepetse ma kilogalamu owonjezerawo komanso kuchepetsa mafuta am'mimba.
Masamba awa amakhalanso ndi thanzi komanso opindulitsa thupi lanu m'njira zosiyanasiyana. Zimathandizira kukulitsa chitetezo chanu chamthupi, amachiza mphumu ndi matenda ashuga, amawongolera chimbudzi, amaletsa khansa komanso amakhala ndi kuthamanga kwa magazi kokhazikika.
Mbatata imakhalanso ndi michere yambiri, yomwe ingathandize kupewa kudzimbidwa komanso kulimbikitsa matumbo nthawi zonse. Mbatata ndi gwero labwino kwambiri la beta-carotene, antioxidant yamphamvu yomwe imapatsa utoto wowoneka bwino.
Mbatata zokoma zimaphatikizapo kuwonjezera pa chakudya chanu chamadzulo. Mutha kuwaphika kapena kuwaphikira chakudya chabwino komanso chosangalatsa. Zomwe zili ndi fiber zambiri zimadzaza m'mimba mwanu kwa nthawi yayitali, motero zimakulepheretsani kudya kwambiri.
Kodi Mbatata Yabwino Imathandiza Bwanji Kuchepetsa Kuonda?
1. Chakudya chochepa kwambiri
Pankhani yochepetsa thupi, zakudya zopatsa mafuta ochepa monga mbatata ziyenera kudyedwa. Chifukwa chakuchepa kwama calorie, ndiwo zamasamba izi zimatha kupanga chakudya chabwino mukakhala ndi njala. M'malo mokazinga mbatata, uwotche kapena uikonzere kuti uchepetse thupi.
2. Mkulu zili CHIKWANGWANI
Mbatata ndi gwero labwino kwambiri la fiber, lomwe limangothandiza kuchepetsa kunenepa komanso ndilothandiza kwa odwala matenda ashuga. Magalamu 100 aliwonse okhala ndi mbatata amakhala ndi magalamu atatu a fiber, malinga ndi United States department of Agriculture (USDA). CHIKWANGWANI sichidasweka poyenda mkati mwa thupi motero chimathandizira kuwotcha mafuta.
3. Madzi Okhutira Kwambiri
Mbatata imadzazidwanso ndi madzi ambiri, omwe samangothamangitsa thupi lanu komanso amateteza mimba yanu kwa nthawi yayitali. Magalamu 100 a mbatata amakhala ndi 77% yamadzi, malinga ndi data ya USDA. Kukhala ndi mbatata tsiku lililonse kumakhutitsa m'mimba mwanu.
4. Otsika Mu Glycemic Index
Zakudya zapamwamba za glycemic zimayambitsa kukwera kwa shuga m'magazi, komwe kumalumikizidwa ndikubweretsa kunenepa kwambiri, mavuto amtima ndi matenda ashuga. Koma, mbatata zimakhala ndi glycemic index yomwe imapangitsa kuti anthu omwe akufuna kuti achepetse thupi komanso odwala matenda ashuga amathanso kukhala nawo.
5. Muli Zakudya Zachilengedwe
Mbatata imakhala ndi shuga wachilengedwe, chifukwa cha manganese. Kafukufuku ku Yunivesite ya Oregon State adawonetsa kuti, manganese ndiyofunikira kwambiri ndipo ndiyofunikira kuyambitsa ma enzyme, omwe amalimbikitsa dongosolo lanu lamagetsi lomwe limathandizira pakupanga chakudya ndi mafuta. Chifukwa chake, khalani ndi mbatata ngati gawo la chakudya chanu cha tsiku ndi tsiku.
6. Amapereka Mtundu Wabwino W wowuma
Pa gramu 100 yotumizira mbatata imakhala ndi 12% ya wowuma, womwe umapindulitsa thupi lanu. Wosasunthika wolimba amakhala ngati ulusi ndipo samaphwanyidwa pakamayamwa. Popeza kuti imachedwetsa kugaya, imatha kukhala m'dongosolo lanu kwakanthawi kochepa, potero kumachotsa njala nthawi yayitali.
Momwe Mungagwiritsire Ntchito Mbatata Yabwino Pakudya?
Ndibwino kuti muziwaphika, kuwaphika kapena kuwotcha, chifukwa amasunga mafuta omwe amatulutsa pang'onopang'ono komanso michere yofunikira. Mutha kuwonjezera mbatata yotentha mumaladi anu ndikupanga otsika kwambiri. Kapena mutha kuwonjezera mbatata muma smoothies anu.
Kuti musangalale msanga kuti mukwaniritse dzino lanu lokoma, nayi Chinsinsi cha mbatata.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.
Chilichonse Chimene Muyenera Kudziwa Zokhudza Nipah Virus
