Purple Simba: 7 Makomborero ePepuru Mbatatisi

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Zvirinani pashuga yeropa
• 3. Yakapetwa nema antioxidants
• 4. Chivabvu gadziridza yako BP
• 5. May kuderedza ngozi yako yekenza
• 6. Unogona batsira kuzadza yako fiber gap
• 7. Penya ndiro yako
• Chinokosha

Pepuru mbatatisi ndiwo mabwe anokwezva maziso emubato wembatatisi.

Kufanana nedzimwe nhengo dzemhuri yematato (Solanum tuberosum), Ivo vanobva kune chirimwa chetuber chinowanikwa kunzvimbo yeAndes makomo mudunhu reSouth America.

Vane bhuruu-yepepuru kusvika paganda rekunze rinenge dema uye nyama yemukati inopenya yepepuru, kunyangwe mushure mekubika.

Mimwe mhando dzakasiyana dzinosanganisira Purple Peruvian, Purple Majness, Yese Bhuruu, Kongo, Adirondack Bhuruu, Purple Fiesta, uye Vitelotte.

Ivo vane denser dhizaini uye zvishoma nuttier, earthier kuravira kupfuura chena mbatatisi.

Purple mbatatisi inzira inonaka yekuwedzera pop yemarata mundiro yako uchinakidzwa nekushandira kwehutano mabhenefiti.

Heano manomwe anoshamisa mabhenefiti epepuru mbatatisi.

1. Zvakanyanya zvinovaka muviri

Mbatatisi kazhinji dzinowana rap yakaipa nekuda kweiyo yakakwira starch yezvinhu, asi iine zvimwe zvakawanda zvakakosha zvinovaka muviri uye inogona kuve ine hutano hwakanyanya kuwedzera kune kwako kudya ().

Purple mbatatisi ine zvinovaka muviri zvemukati zvakafanana neaya mamwe marudzi embatatisi mu Solanum tuberosum mhuri, kunyangwe zvavo zvicherwa zvinogona kusiyana zvichienderana nevhu ravakakurira (2, 3).

Pane fungidziro yekuti zvese zvinovaka muviri mumatapiri zvinowanikwa muganda ravo. Muchokwadi, inopfuura hafu yezvibereko zvavo inowanikwa munyama yavo (3).

3.5-ounce (100-gramu) kushumirwa kwembatatisi yakabikwa neganda rinopa ():

• Makorori: 87
• Mapuroteni: 2 magiramu
• Carbs: 20 magiramu
• Fiber: 3.3 magiramu
• Mafuta: isingasviki 1 gramu
• Manganese: 6% yeiyo Mazuva ese Kukosha (DV)
• Mhangura: 21% yeiyo DV
• Iron: 2% yeiyo DV
• Potassium: 8% yeiyo DV
• Vhitamini B6: 18% yeiyo DV
• Vhitamini C:14% yeiyo DV

Sezvineiwo, mbatatisi ine potasiamu yakawanda kupfuura mabhanana. Uye zvakare, kupihwa kwembatatisi kunopa 3 magiramu efaibha, kubva kunyama uye ganda, uye iwo ari echisikigo akaderera mune sodium (3,).

Mbatatisi dzese, kusanganisira mbatatisi yepepuru, dzakagwinya uye dzinopa huwandu hwakawanda hwezvakanaka muganda nemunyama. Ivo kunyanya vakapfuma mune zvicherwa uye vanozvirumbidza potasium yakawanda kupfuura bhanana.

2. Zvirinani pashuga yeropa

Iyo glycemic index (GI) chiyero chechuru icho chikafu chinosimudza shuga rako reropa. Iyo inomira kubva pa0 kusvika zana, uye GI yakakura kupfuura makumi manomwe inoonekwa kunge yakakwira.

Chidzidzo chekufananidza muvanhu chakawana kuti mbatatisi yepepuru ine GI ye77, mbatata yero ine GI ye81, uye mbatata chena ine GI ye93 ().

Kunyange mhando dzese dzembatatisi dzinokanganisa huwandu hweshuga yeropa nekuda kwehuwandu hwehydrohydrate, mbatatisi yepepuru inogona kushanda zvishoma pane mamwe marudzi nekuda kwekuwanda kwavo kwepolyphenol michero yemiti.

Aya makomponi anogona kudzora kufakwa kwesitashi mumatumbo, nekudaro kudzikisira kukanganisa kwepatatisi pamazinga eshuga eropa ().

Chidzidzo chemhuka chakacherekedza mhedzisiro yakafanana, kutsvaga kuti kufudza mbatatisi yakatsvukuruka kumakonzo kwakakonzera kutsungirira kweglucose uye nekuvandudza mashuga eropa eropa mapfupi uye akareba ().

Kudya mbatatisi yepepuru pane machena mbatatisi kufamba kwakanaka kana uchiona shuga yako yeropa. Nepo iyo starch mune yepepuru mbatatisi ichiwedzera shuga yeropa, inozviita zvishoma kusvika padanho pane starch mune yero kana chena mhando.

3. Yakapetwa nema antioxidants

Kufanana nemimwe michero ine mavara uye miriwo, pepuru mbatatisi 'inopenya chiratidzo chiratidzo chekuzivisa kuti ivo vane yakakwira ma antioxidants. Muchokwadi, ivo vane mbiri kana katatu zvakapetwa antioxidant chiitiko kupfuura chena kana yero mbatatisi (7).

Antioxidants ndiwo makomputa emiti anogona kudzivirira maseru ako kubva kune anokanganisa mhedzisiro yekushushikana kweiyo oxidative.

Pepuru mbatatisi inonyanya kupfuma mu polyphenol antioxidants inonzi anthocyanins. Ndidzo mhando imwe chete ye antioxidant inowanikwa mu blueberries uye mablackberries (3, 7,).

Kudya kwakanyanya kweanthocyanin kwakabatana nemabhenefiti akati wandei, anosanganisira hutano hwecholesterol, kuvandudzwa kwekuona uye hutano hwemaziso, uye nenjodzi yakadzikira yechirwere chemwoyo, mimwe kanzira, uye chirwere cheshuga (7,).

Kuwedzera kune yavo yakakwira anthocyanin zvemukati, yepepuru mbatatisi inorongedza mamwe antioxidants anowanikwa kune ese marudzi embatatisi, kusanganisira ():

• vhitamini C
• carotenoid compounds
• selenium
• tyrosine
• polyphenolic macomputer senge caffeic acid, scopolin, chlorogenic acid, uye ferulic acid

Chidzidzo chidiki muvanhu vasere vakaona kuti kurodha kumusoro kamwechete pakudya kwese mbatatisi yepepuru kwakawedzera ropa ravo uye weti antioxidant mazinga. Mukupesana, kudya chiyero chakaenzana cheyakaomeswa mbatatisi muchimiro chemabhisikiti kwakakonzera kuderera ().

Kumwe kufunda muvarume vakadya 5.3 ounces (150 gramu) eemhando dzakasiyana mbatatisi zuva rega rega kwemavhiki matanhatu vakaona kuti yebhuruu mbatatisi boka raive nemazinga akaderera ezvinomakisa mamaki uye mamaki eDNA kukuvara, zvichienzaniswa nechena mbatatisi boka ().

Kudya mbatatisi yepepuru kunogona kuwedzera yako antioxidant kudya uye kudzikisa kuzvimba. Ivo vakapfuma zvakanyanya muanthocyanins, ayo ari antioxidant makomputa akabatanidzwa nekuvandudzwa kwehutano hwemaziso nemoyo, pamwe nenjodzi yakaderera yechirwere chisingaperi.

4. Chivabvu gadziridza yako BP

Kudya mbatatisi yepepuru kunogona kukurudzira ropa uye BP. Izvi zvinogona kunge zvichikonzerwa nekukwirisa kwavo potasium, sezvo ichi chikafu chinobatsira kudzikamisa kukwira kweropa, asi yavo antioxidant zvemukati zvinogona kuita basa, futi.

Chidzidzo chidiki chemavhiki mana muvanhu vane BP yakakwira kuti kudya mbatatisi yepepuru katanhatu kusvika kusere kaviri pazuva kwakaderedza systolic uye diastolic BP (iyo yepamusoro uye yepasi nhamba dzekuverenga) ne3.5% uye 4.3%, zvichiteerana ().

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti kana tichienzanisa nekudya mbatatisi chena, kudya mbatatisi yepepuru kunogona kudzikamisa kuomarara kwechimiro. Kuva nemitsinga yakaoma inowedzera mukana wako wekurwadziwa nemoyo kana sitiroko, sezvo midziyo yako isingakwanise kudzika zviri nyore mukupindura shanduko yeropa ().

Muzhinji, kudya zvimwe zvine polyphenol-zvakapfuma, zvinosanganisira izvo zvine anthocyanins kunge mbatatisi yepepuru, zvinogona kubatsira kuzorora nekusimbisa mitsipa yako yeropa.

Muchokwadi, iyo polyphenol inosanganiswa mune mbatatisi yepepuru uye zvimwe zvakawanda zvekudya zvinoshanda kudzikisa kukanganiswa kweropa nenzira yakafanana neayo mamwe marudzi eropa-kumanikidza-kudzikisa mishonga inozivikanwa seangiotensin-inoshandura-enzyme (ACE) inhibitors ().

Purple mbatatisi yakawanikwa ichivandudza kuwedzera kweropa. Mhedzisiro iyi inogona kunge iine hukama neayo polyphenolic antioxidant macomputer, ayo anoshanda nenzira yakafanana neiyo yeropa-kumanikidza-kudzikisa mishonga.

5. May kuderedza ngozi yako yekenza

Zvishoma zverabor zvidzidzo zvakaratidza kuti mamwe emakomputa epepuru mbatatisi, kusanganisira yavo antioxidants, inogona kubatsira kudzivirira kana kurwisa gomarara, kusanganisira colon uye zamu cancer (,).

Mune kumwe kuongorora, gomarara maseru ayo aibatwa nepepuru yakabviswa mbatatisi yakakura zvishoma nezvishoma. Mune zvimwe zviitiko, iyo bhatiro yakatokonzeresa cancer cancer kufa (,).

Izvo zvakakosha kuti uzive kuti kutsvagurudza parizvino kwave kungogumira kune maseru egomarara akarapwa murabhoritari nekenza mumakonzo erab. Naizvozvo, hazvizivikanwe kana kudya mbatatisi yepepuru kungave nemhedzisiro yakafanana muvanhu.

Mimwe yemakemikari mupepuru mbatatisi inogona kudzora kukura kwe - kana kutouraya - mamwe masero ekenza. Tsvagurudzo yazvino inogumira kuzvidzidzo zvelebhu, saka hazvizivikanwe kuti kuwedzera mbatatisi yepepuru kuchikafu chako kunokanganisa njodzi yekenza.

6. Unogona batsira kuzadza yako fiber gap

Vanhu vazhinji havasangane neDiary Guidelines yekuAmerican kurudziro yekushandisa magiramu gumi nemana efaibre pa1,000 macalorie, asi kuwedzera mashoma maservings epepuru mbatatisi pakudya kwako vhiki rega rega kunogona kubatsira kuzadza mukaha ().

Kudya kwefibha kunobatsira kuti urambe uchinzwa kuzara, kunodzivirira kupatira, kugadzikana shuga yeropa, uye kunobatsira kuchengetedza hutano hwecholesterol.

Iyo faibha yemukati membatatisi inosiyana zvishoma zvichienderana nenzira yekubika, asi zvakanyanya zvichienderana nekuti unodya here ganda.

Semuenzaniso, 3.5-ounce (100-gramu) mbatatisi ine ganda rakabikwa mu microwave ine 3.3 gramu ye fiber, nepo mbatatisi yehukuru hwakaenzana yakabikwa isina ganda ine 1.8 gramu ().

Chikamu che starch mune yepepuru (uye ese) mbatatisi imhando yefayibha inonzi isinga starch. Inodzivisa starch inodzivisa kugaya mudumbu rako, asi mabhakitiriya ari mudumbu mako makuru anoivirisa (3).

Pakati peichi chiitiko chekuvirisa, makomputa anozivikanwa seapfupi-ngetani mafuta acids anogadzirwa. Aya makomponi anobatsira mukuvandudza hutano hutano.

Iyo inodzivira starch yezvinhu zvemapatatisi zvakare inosiyana zvichienderana nenzira yekubika, asi zvinoita kunge isinga siyane zvakanyanya pakati peruvara rwembatatisi. Resistant starch yakanyanya kukwirisa kana mbatatisi ichibikwa uye yobva yaiswa chando, asi isingadzokezve (3).

Kuwedzera mbatatisi yepepuru kuchikafu chako kunogona kubatsira kuwedzera yako fiber kudya uye kuwedzera imwe gut-ine hutano husinga starch kuchikafu chako. Kuti ukohwe zvakanakisa fiber, idye neganda uye ubike pamberi penguva, uchizvidya zvichitonhora, senge mune saladhi.

7. Penya ndiro yako

Iwe unogona kushandisa mbatata yepepuru zvakafanana nekushandisa kwaungaita chena, yero, kana tsvuku mhando.

Kuisa iwo kune yakareruka nyama mbatatisi inzira yakanaka yekuwedzera rumwe ruvara uye kufarira kune chikafu chako - mushure mezvose, iwe unonyatsodya nemeso ako.

Vashandise kugadzira mbatatisi yakashambadza kana yakabikwa uye wobva wawedzera zvaunofarira toppings yedivi dhishi iyo munhu wese angade kuyedza.

Kana iwe uchivada ivo crispy kunge fries, zvidimbure mumakeke, uzvikande nemafuta emuorivhi, minced gariki, uye rosemary, uye uzvigadzire pa400 ° F (204 ° C) kwemaminitsi makumi maviri kana kusvika vanyoro.

Kuti ukohwe kubatsirwa kwesitashi yavo isingagadzirisike, shandisa mbatatisi yepepuru kugadzira saradi yemapatatisi.

Siya makanda acho, ucheke kuita zvidimbu, uye wovira kusvikira vanyorova. Wobva wanyura uye uvakande neakaonda akachekwa hanyanisi, chishoma chematsva minced herbs, uye imwe Dijon-vinaigrette kupfeka. Chill ivo mufiriji uye mushumire ivo kuchitonhora.

Bira, pwanya, kana gadzira mbatatisi yepepuru sezvaungaita chero imwe yakajeka-fleshed dzakasiyana. Ivo havatore chero imwe nguva yekuwedzera yekubika uye kuwedzera kufarira uye inopenya pop pevara kuzvikafu zvako.

Chinokosha

Purple mbatatisi inhengo ine hutano uye yakajeka yemhuri yematatisi iyo inofanirwa kusvika pakuziva.

Iwe unogona kuzvigadzirira zvakafanana nenzira yaungagadzirira chena kana yero nyama mbatatisi, asi kana iwe ukaichinjanisa mukati, uchafarira zvakati wandei bhenefiti yehutano.

Inofananidzwa neyakajairwa mbatatisi, ivo vane yakaderera glycemic index uye inogona kuve iri nani kune yako shuga yeropa.

Mazhinji ehutano hwavo anobatsira, kusanganisira iwo ane hukama neropa uye kudzivirira cancer, zvinobva mune zvemukati maanthocyanins - akakosha antioxidants ayo akazara mune aya mavara mbatatisi.

Inotevera nguva paunonanga kuchitoro, ona kana uchigona kuwana iyi yakasarudzika mbatatisi dzakasiyana uye woipa iyo kuenda.