Kudya Mbatatisi Mbishi: Hutano kana Kukuvadza?

Zvemukati

• Mbatata Mbishi vs Yakabikwa Mbatatisi
• Resistant Starch Zvemukati
• Yakakwirira muVitamin C
• Antinutrients Inogona Kutadzisa Nutrient Absorption
• Inogona Kuva Nemishonga Inotyisa
• Inogona Kukonzera Kugaya Nyaya
• Icho Chinokosha
• Nzira Yokudhonza Mbatatisi

Mbatatisi dzakabikwa chinhu chinozivikanwa mumadhishi edivi, masaradhi uye makosi makuru.

Zvisinei, kudya mbatatisi mbishi hakuwanzo kufanana, sezvo vachiwanzoonekwa sekusafadza uye kunetsa kugaya.

Nepo kudya mbatatisi mbishi kunogona kubatanidzwa kune akati wandei mabhenefiti ehutano, kune zvimwewo zvinonetsa zvine chekuita nekuchengetedza kwavo uye kukosha kwehutano.

Ichi chinyorwa chinoongorora mabhenefiti uye njodzi dzinosanganisirwa nembatata mbishi, kuona kuti zvine hutano here kana zvinokuvadza.

Mbatata Mbishi vs Yakabikwa Mbatatisi

Mbatatisi mbishi dzinowanzova nekuravira kunorwadza uye kugadzirwa kwesitashi izvo zvisingafadzi kune vakawanda.

Neichi chikonzero, vanhu vazhinji vanosarudza kubheka, kufrywa, kunya kana kugocha mbatatisi yavo vasati vadya.

Izvi zvinotungamira kune akati wandei misiyano inoshamisa mukuravira, dhizaini uye ruvara.

Kana mbatatisi mbishi dzikagadzirwa, dzinoitiswa nzira inonzi Maillard reaction - kemikari inoitika inoitika pakati peamino acids uye shuga inoderedza pamberi pekupisa ().

Iyi browning mhedzisiro inokonzeresa yakasarudzika kuravira uye hunhu ruvara uye kupenya kweiyo yakabikwa mbatatisi.

Zvakare, kutsvagurudza kunoratidza kuti mbatatisi yekubika inogadzira mamwe macomputer anoitisa iyo yakasarudzika kuravira kunoita kuti mbatatisi dzakabikwa dziwedzere kunakidza pane mbishi ().

Mbatata isina mbishi ine kuravira kunoshungurudza uye kugadzirwa kwesitashi. Kana mbatatisi dzikagadzirwa, vanopinda Maillard reaction uye vanogadzira macompound anowedzera kunakirwa kwavo.

Resistant Starch Zvemukati

Mbatatisi mbishi dzakatakurwa ne starch isingagadzirike, mhando yesitashi iyo muviri wako usinga gaye kana kupinza. Pane kudaro, inoshandiswa kupa simba kune yako inobatsira gut mabhakitiriya ().

Kuwedzera isingagumi starch kuchikafu chako kwave kuchisanganiswa neakawanda ezvehutano zvinogona kubatsira.

Muchokwadi, zvidzidzo zvinoratidza kuti inogona kudzikisa mashuga eropa, inovandudza insulin senzwi uye inokuchengetedza uchinzwa izere kubatsira kuwedzera uremu (,,).

Resistant starch inoshandurwa kuita butyrate, yakakosha-pfupi cheni yemafuta acid iyo inogona kugadzirisa hutano hwekugaya.

Kwayedza-chubhu zvidzidzo zvakawana kuti butyrate inogona kudzora kuzvimba mukoloni uye ichivharira kukura kwemasero emukenza wekoloni (,).

Uyezve, sekumwe ongororo, kurapwa ne butyrate kunogona kubatsira kudzikisa zviratidzo zvinoverengeka zvekutsamwa kwe bowel syndrome (IBS), kusanganisira kuzvimba uye kurwadziwa nemudumbu ().

Mbatata mbishi dzakakwira mumushonga unodzivirira, uyo wakabatanidzwa neshuga yeropa iri nani, yakawedzera insulin senzwi, yakawedzera manzwiro ekuzara uye hutano hwakagaya hwekudya.

Yakakwirira muVitamin C

Kubika mbatatisi kunogona kuita kuti ive tastier, asi zvinogona kutungamira mukurasikirwa kweimwe michero zvakare.

Giramu yegiramu, mbatatisi mbishi zvine mashoma macalorie uye carbs asiwo mapuroteni mashoma pane mbatatisi dzakabikwa. Uye zvakare, ivo vanopa mashoma potasium uye vhitamini B6 (10, 11).

Zvisinei, ivo vakakwirira zvakanyanya mune mamwe micronutrients akakosha - kurongedza zvakapetwa kaviri vhitamini C pagiramu senge mbatatisi dzakabikwa (10, 11).

Vitamin C yakakosha vhitamini inogadziriswa nemvura inoshanda se antioxidant uye inoita chinzvimbo mune zvese kubva kugadzirwa kwecollagen kusvika kuzvirwere mumuviri ().

Nekuti kupisa kwakanyanya kunoparadza vhitamini C, kumonera mbatatisi yako mbishi pane yakabikwa inzira iri nyore yekuwedzera kudya kwako vhitamini yakakosha iyi.

Mbatata mbishi dzakaderera mumacalorie, protein, carbs uye akati wandei micronutrients. Zvakadaro, izvo zvine zvakapetwa kaviri vhitamini C semabhatatisi akabikwa, gramu ye gramu.

Antinutrients Inogona Kutadzisa Nutrient Absorption

Mbatatisi ine mishonga inorwisa mabutiro yakaita seprotein trypsin inhibitor uye lectins, izvo zvinokanganisa kugaya kwemuviri wako uye kunwiwa kwehutano (,).

Kubika mbatatisi kwakaratidzirwa kudzikisira zvinopesana neutachiona kuti ubatsire kunatsa kunwa kwehutano uye kudzivirira kushomeka.

Semuenzaniso, imwe bvunzo-chubhu yekuongorora yakacherekedza kuti kubika matapiri kwakakwanisa kumisa imwe mhando ye trypsin inhibitor zvachose uye zvishoma kumisa imwe (15).

Zvichakadaro, kumwe kuyedza-chubhu kudzidza kwakaratidza kuti kubika matapiri kwakabvisa 50-60% yeiyo lectin zvemukati ().

Kune vanhu vanodya chakatsiga-chakaringana uye chakasiyana chikafu, antinutrients haigone kuve dambudziko.

Nekudaro, kana iwe uine chikafu chinorambidza uye wedzera kudya kwako kwakakomberedza zviyo, nyemba kana tubers, kubika mbatatisi yako inogona kunge iri sarudzo yakanaka yekubatsira kuwedzera kuwedzera kwekudya.

Mbatatisi ine zvinwiwa zvinodhaka izvo zvinogona kukanganisa kugaya kwehutano uye kufema. Kubika mbatatisi yako inzira inoshanda yekudzora zvinorwisa zvemukati.

Inogona Kuva Nemishonga Inotyisa

Mbatatisi ine glycoalkaloids, rudzi rwemakemikari anowanikwa munhengo dzemhuri ye nightshade inogona kuva chepfu kana ikadyiwa yakawanda.

Mbatatisi, kunyanya mbatata yakasvibirira, ine mhando mbiri dzeglycoalkaloids: solanine uye chaconine.

Kana mbatatisi ikaburitswa nezuva, inogadzira chlorophyll, mhando yemuti pigment iyo inoita kuti mbatatisi dzishanduke kuve girini.

Pasina kutaura, kupenya kwezuva kunogona zvakare kuwedzera kugadzirwa kweglycoalkaloids, ndosaka zvichikurudzirwa kudzora kudyiwa kwematapiri akasvibirira kuti ubatsire kudzikisa kudya kwako kweaya makemikari anokuvadza ().

Kana ikadyiwa mumadosi epamusoro, zviratidzo zveglycoalkaloid chepfu zvinogona kusanganisira kukotsira, kuchenesa, kuwedzera kwekunzwa uye nenyaya dzekugaya ().

Sekureva kweimwe bvunzo-chubhu yekudzidza, kufashaira, kubheka uye microwaving mbatatisi kunogona kudzikisira zvakanyanya huwandu hwese hweglycoalkaloids ().

Kuongorora mbatatisi dzako, kunzvenga mbatatisi dzakashanduka kuita girini uye kuona kuchengetedza kwakaringana kudzivirira kubuda kwezuva kunogona kudzora njodzi yako yemhedzisiro ().

Mbatatisi ine glycoalkaloids, iyo inoumbwa kuburikidza nekuratidzwa kwezuva uye inogona kuva chepfu kune hutano muhuwandu hwakawanda. Kubika, kubvisa uye kunyatso chengeta mbatatisi kunogona kubatsira kudzikisira zvemukati zveglycoalkaloid.

Inogona Kukonzera Kugaya Nyaya

Kunyangwe starch isingamiriri yave ichibatanidzwa nehutano hwakasiyana siyana, huwandu hwakawanda - senge hunowanikwa mbatatisi mbishi - hunogona kukonzera matambudziko ekugaya.

Anodzivirira starch anoita se prebiotic uye anoviriswa nemabhakitiriya anobatsira mudumbu rako, zvichitungamira mukugadzirwa kwegasi mukoloni yako.

Kusagadzikana kwedumbu, gasi uye kuzvimba ndemamwe mashoma emhedzisiro anosangana nekudyiwa kwema prebiotic uye starch isingagadzirike ().

Mbatatisi mbishi dzinogona zvakare kuve nemikana yekuchengetedza zvinosvibisa uye mabhakitiriya kubva muvhu ayo anowanzo kuparadzwa nekubika, kuwedzera njodzi yako yekurwara kwekudya uye hutachiona.

Nzira yakanakisa yekunzvenga zviratidzo zvisina kunaka ndeyekuwedzera kudya kwako zvishoma nezvishoma mukati memazuva akati wandei kana mavhiki uye kudzora kumashure kana iwe ukatanga kucherechedza zvakashata mhedzisiro.

Pamusoro pezvo, ive shuwa yekugeza mbatatisi zvakanyatso kubvisa zvingangoita utachiona uye funga kubvisa mbatatisi dzako usati wadya kuti ubatsire kudzikamisa njodzi yekukanganisa.

Kudya huwandu hwakawanda hwehuswa husingagumi kubva pane zvekudya senge mbatatisi mbishi zvinogona kukonzera kugaya kwekudya sekusagadzikana kwedumbu, gasi uye kuzvimba.

Icho Chinokosha

Mbatata mbishi dzinogona kukonzeresa nyaya dzekugaya uye dzinogona kunge dziine akawanda maantinutrients uye makomputa anokuvadza.

Asi, ivo vakakwira muvhitamini C uye starch isingagadzike, iyo inogona kupa simba rakasimba rehutano.

Muchokwadi, mbatatisi mbishi uye dzakabikwa dzinogona kunakirwa zvine mwero sechikamu chekudya zvine hutano. Ingo rovedza kuchengetedzwa kwechikafu chakakosha uye uteedzere nzira dzakakodzera dzekugadzirira.

Zvisinei nemabatiro aunosarudza kunakirwa nembatatisi dzako, ita shuwa yekudzisuka zvakakwana, uzvichengete nenzira kwayo uye udye yakawanda mimwe michero nemiriwo kuti ubatsire kutenderera chikafu chako.

Nzira Yokudhonza Mbatatisi