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Kukhala wopusa komanso kukhala wodwala matenda ashuga ndi chinthu chimodzi choyipa chomwe munthu sayenera kukhala nacho. Wodwala matenda ashuga adzawachotsera mwayi wawo wodya chilichonse chomwe akumva ndipo palibe china chomvetsa chisoni kuposa ichi.
Zakudya zokhala ndi mahydrohydrate ambiri ndi ayi-ayi kwa iwo, popeza kuchuluka kwa shuga wamagazi kudzawombera m'mwamba chifukwa cha izi. Pang'ono ndi pang'ono, izi zitha kuwononga mitsempha yamagazi ndikubweretsa mavuto ena monga matenda amtima, mavuto a impso, sitiroko, khungu ndi kudula ziwalo.
Zakudya za odwala matenda ashuga zimaphatikizanso chakudya chochepetsetsa, kuti azikhala athanzi. Chitsanzo chabwino cha izi ndi mbatata.
Kodi mbatata ndi zakudya zabwino kwa odwala matenda ashuga? Kodi mwakhalapo ndi funso ili nthawi iliyonse? Werengani zambiri kuti mudziwe.
Mbatata ya mbatata imakhala ndi kagayidwe kochepa ka glycemic index ndipo imawerengedwa kuti ndiyabwino kwambiri pakulamulira matenda ashuga. Kumwa pang'ono mbatata kumathandiza kuti shuga wambiri azikhala bwino.
Lili ndi magalamu 26 a chakudya ndi magalamu 3.8 a fiber. Chikho cha mbatata yosenda chili ndi magalamu 58 a chakudya ndi magalamu 8.2 a fiber. Izi zitha kuonedwa ngati chakudya chabwino kwambiri cha odwala matenda ashuga.
Mbatata itha kudyedwa m'njira zosiyanasiyana, koma nthawi zonse kumbukirani kuti muzidya moyenera. Nkhaniyi iyankha funso lanu ngati mbatata zili zabwino ku matenda ashuga kapena ayi.
1. Zovuta Zakudya Zakudya:
Kukhala wolemera mu ulusi wazakudya, mbatata zimathandiza kuthana ndi kudzimbidwa komanso kupewa khansa yam'matumbo.
2. Kukaniza kwa Insulini:
Ikhoza kuonedwa ngati imodzi mwazakudya zabwino kwambiri kwa odwala matenda ashuga, popeza ili ndi shuga wachilengedwe yemwe amathandizira kuwongolera kuchuluka kwa shuga wamagazi motero kukhala insulin wotsutsa.
3. Imaletsa Emphysema:
Vutoli limakonda kupezeka ndi omwe amasuta ndipo limakhudza matumba amlengalenga. Mbatata zili ndi Vitamini A ndi carotenoids zomwe zimathandiza pakukonzanso kwamapweya.
4. Mtima Health:
Kodi odwala matenda ashuga amadya mbatata? Inde angatero! Mbatata zili ndi potaziyamu wambiri ndipo zimathandizira kusinthitsa ma electrolyte ndikuwongolera kuthamanga kwa magazi. Izi zimatsimikizira kuti muli pachiwopsezo chochepa chokhala ndi matenda okhudzana ndi mtima.
5.Kulimbikitsa Chitetezo cha M'thupi:
Amakhala ndi Vitamini D ndipo izi zimalimbitsa chitetezo cha mthupi, mafupa, mano, thanzi la mtima, khungu ndi khungu la chithokomiro. Kodi mukusowa chifukwa china chodziwira mbatata zabwino za odwala matenda ashuga?
6. Minofu Yathanzi Ndi Minofu:
Zakudya zomwe zili mu mbatata zimathandizira kuwongolera zizindikiritso zamitsempha zomwe zimatumizidwa ku ubongo ndi thanzi la mtima. Izi zipewetsa kusapeza chifukwa chakutupa ndi kukokana komanso kuchepetsa minofu.
7.Kulimbikitsa Kukula kwa Khanda:
Kukhala wolemera mu folic acid, mbatata zimathandiza amayi apakati powonetsetsa kuti khungu la mwana likukula komanso kuwonetsetsa kuti minofu ya fetus siyasokonekera.
8. Amathandizira Kulimbana ndi Kupanikizika:
Mbatata zimakhala ndi magnesium ndi potaziyamu wambiri yemwe amayang'anira kuchuluka kwa madzi mthupi komanso momwe thupi limayankhira pamavuto. Zimathandizanso kuwongolera kugunda kwa mtima komanso kuthamanga kwa mpweya kumthupi.
9. Olemera ndi Antioxidants:
Iwo ali ndi ma antioxidants omwe amathandiza kuthana ndi mphumu, nyamakazi, khansa ya m'mawere, gout komanso kuchepetsa kukalamba chifukwa cha kupsinjika.
10.Kulimbikitsa Mitengo ya Vitamini C:
Kukhala ndi Vitamini C wolemera, mbatata ndizothandiza kuthana ndi chimfine, chifuwa chosatha komanso chimfine.
11. Mapindu a Khungu:
Wiritsani mbatata ndikugwiritsa ntchito madzi kutsuka zibowo kumaso pogwiritsa ntchito mpira wa thonje. Izi zimachepetsa kutupa kulikonse pakhungu. Amadzipindulitsa ndi anthocyanin, yomwe imati imapindulitsa kwambiri pakhungu.
12. Amalimbana ndi kuchepa kwa magazi m'thupi:
Lili ndi chitsulo ndi zothandizira popanga maselo ofiira ndi oyera omwe amaletsa kuchepa kwa magazi.
13. Kumachepetsa Kusamba Kamasamba:
Mpumulo wapompopompo kuchokera pakusamba kusanachitike ukhoza kupezeka chifukwa chamafuta ake achitsulo ndi magnesium.
14. Kulimbitsa Mchere:
Mukamadya mbatata, imathandizira michere yanu popereka mchere monga calcium, iron, manganese ndi potaziyamu, komanso zakudya zina monga chakudya ndi zomanga thupi.
Mtundu wa Tsitsi:
Lili ndi beta-carotene yomwe imathandiza kuti tsitsi likhale la thanzi komanso labwino.
