Unogona Kudya Zvinotapira matehwe, Uye Iwe Unofanira?

Zvemukati

• Hutano mabhenefiti
• Yakapetwa nezvinovaka muviri
• Yakakwirira mune fiber
• Kunobva antioxidants
• Pane njodzi here?
• Kudya kwematehwe embatatisi
• Chinokosha

Mbatatisi ine hutano hwakanyanya uye inobatana zvakanaka nekudya kwakawanda.

Nekudaro, yavo svuura haiwanzo kuitisa iyo patafura yekudya kwemanheru, asi vamwe vachipokana kuti inofanirwa kudyiwa nekuda kweiyo inogutsa yemukati uye yakasarudzika kuravira.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezvekudya zvinotapira ganda.

Hutano mabhenefiti

Ganda rinotapira rembatatisi rinodyiwa, uye unogona kurasikirwa nehumwe hutano kana ukarikanda.

Yakapetwa nezvinovaka muviri

Makanda embatatisi ane hutano hwakanyanya.

Svikiro (146 gramu) mbatatisi ineganda pane inopa ():

• Makorori: 130
• Carbs: 30 magiramu
• Mapuroteni: 3 magiramu
• Fiber: 5 magiramu
• Provitamin A: 154% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini C: 31% yeiyo DV
• Potassium: 15% yeiyo DV

Iyo faibha yezvinhu zvemapatatata zvinonyanya kubva kune peel. Naizvozvo, kuibvisa kuchaderedza yako fiber yekudya.

Kutsvagurudza kwakaratidza kuti zvinovaka muviri mumiriwo nemichero zvinowanzo kuve zvakatenderedza peel. Nekudaro, kubvisa peel kunogona kudzikisa kudya kwako kwemanyuturu uye antioxidants (, 3).

Yakakwirira mune fiber

Mbatatisi yakanaka sosi yakanaka. Nekudaro, yavo yemukati fiber inoderedzwa kana iyo peel yabviswa (4).

Fiber inobatsira kuwedzera manzwiro ekuzara, kutsigira hutano gut microbiome, uye kugadzirisa shuga yeropa uye cholesterol mazinga (,,,).

Kunobva antioxidants

Mbatatisi yakakwira mune antioxidants, kunyanya beta carotene, chlorogenic acid, uye mavitamini C uye E. Uyezve, mbatatisi yepepuru ine ma antioxidants anonzi anthocyanins (9).

Aya antioxidants anobatsira kudzivirira kukuvara kwemaseru uye anofambidzana nenjodzi yakaderera yezvirwere zvisingaperi sechirwere chemoyo nekenza (,,,).

Sezvo antioxidants inowanzo kuve yakadzika muganda uye pazasi payo chete, kudya mataputi matehwe kunogona kuwedzera yako antioxidant kudya ().

Mahombodo anotapira akapfuma mu fiber, antioxidants, uye zvinovaka muviri senge potasium, manganese, uye mavitamini A, C, uye E, zvese izvi zvinogona kubatsira kuvandudza hutano hwako.

Pane njodzi here?

Makanda embatatisi akachengeteka kuti adye ese ari maviri uye akabikwa.

Zvisinei, sezvo mbatatisi iri matinji uye ichikura muvhu, zvakakosha kushambidza zvakanaka ganda rekunze kubvisa chero tsvina yakawandisa, mishonga yezvipembenene, kana marara.

Kuti ugeze mbatatisi yako, isa pasi pemvura inoyerera uye woikwesha nebhurosi yemuriwo. Sezvo makanda avo akaomarara, haufanire kunetseka nezvekukuvadza kana nyama.

Unogona kudya matehwe embatatari mbishi kana kubikwa, asi zvakakosha kuti uchenese ganda rekunze nemakwenzi emuriwo kubvisa tsvina nezvimwe zvakasara.

Kudya kwematehwe embatatisi

Mahombodo anotapira ematehwe anogona kunakidzwa nawo pachawo kana pamwe nenyama.

Hedzino dzimwe dzinonaka uye dziri nyore nzira dzekunakidzwa nadzo:

• yakabikwa, yakabikwa, kana yakakangwa
• chakazara
• yakadzika-yakabikwa
• mashed nenyama
• sefries kana wedges

Kune mazhinji mabhatatata mapepa, hazvina basa kubvisa ganda. Zvakangodaro, mamwe madhishi, akadai semadhizeti, anonyanya kugadzirwa pasina makanda.

Iwe unogona kudya matapatata makanda wega kana kuasiya iwo mune mazhinji mapapiro, asi madhiri anowanzo kusabvisa peel.

Chinokosha

Mahombodo anotapira akachengeteka kudya uye anogona kuwedzerwa nyore nyore kune akawanda mabikirwo.

Ivo vakapfuma mu fiber, zvimwe zvinovaka muviri, uye antioxidants ayo anogona kubatsira kutsigira ura hwakanaka, kuwedzera kunzwa kwekuzara, uye kudzivirira chirwere chisingaperi.

Kana iwe uri kutsvaga kuti uwane yakanyanya kudya kubva kune rako rinotapira mbatatisi, chengeta iyo peel iri.