Zvakachengeteka Here Kudya Mbatatisi Kana Iwe Une Chirwere cheshuga?

Zvemukati

• Chii chiri mutatata?
• Mhando dzakasiyana dzembatatisi
• Orange mbatata
• Purple mbatatisi
• ChiJapanese mbatata
• Mbatatisi inokanganisa sei shuga yeropa?
• Kudya mbatatisi kune zvakwakanakira here kana uine chirwere cheshuga?
• Pane njodzi here pakudya mbatatisi kana uine chirwere cheshuga?
• Chinokosha

Kana uine chirwere cheshuga, unogona kunge uchikwenya musoro pamusoro pembatatisi. Uri kushamisika kana mbatatisi dzakachengeteka kuti iwe udye, mhinduro ndeyekuti, hongu… mhando ye.

Heino chikonzero.

Unogona kusazviziva mushure merwendo kuenda kuchitoro, asi kune mhando dzinopfuura mazana mana dzembatatisi dzinowanikwa pasi rese. Zvimwe zveizvi zviri nani kuti vanhu vane chirwere cheshuga vadye kupfuura vamwe.

Kukura kwechikamu chako uye nzira yekubika zvakakosha.

Kuziva iyo glycemic index (GI) uye glycemic mutoro (GL) yemutapiri dzakasiyana siyana iwe dzaunosarudza zvakare zvakakosha zvinhu.

GI chirongwa chepamusoro chezvekudya zvine makabhohaidhiretsi. Chinzvimbo, kana nhamba, yakapihwa chikafu inoratidza maitiro ayo pashuga yeropa.

GL iri zvakare chinzvimbo chepamusoro. Iyo GL chinzvimbo inofunga nezvechikafu cheGI pamwe nehukuru hwechikamu, kana magiramu pakushanda.

Muchinyorwa chino, tichapaza zvese munhu ane chirwere cheshuga anoda kuziva nezvekudya matapiri. Ruzivo urwu runogona kukubatsira kuti unakidzwe navo pasina kunetseka. Tichatopa mamwe mabikirwo aungade.

Chii chiri mutatata?

Zita resainzi rembatatisi ndi Ipomoea batatas. Mbatatisi dzemarudzi ese inzira dzakanaka pane mbatatisi chena. Izvo zvakakwirira mu fiber uye zvinovaka muviri, senge beta carotene.

Ivo zvakare vane yakaderera GL. Kunge mbatatisi chena, mbatatisi yakakwira mumacarhydrate. Kunyangwe zvakadaro, vanhu vane chirwere cheshuga vanogona kuvadya zvine mwero.

Kune mamwe marudzi embatatata ayo akaratidzirwa kuve nemabhenefiti kune vanhu vane hanya neshuga yeropa uye kufutisa. Tichakurukura zvakasiyana siyana zvemahwatata uye mabhenefiti avo muchikamu chinotevera.

Pamusoro pekukosha kwehutano, mbatatisi ine zvivakwa zvinogona kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga.

Mimwe mishonga inowanika mumatapitata ndeaya:

• vhitamini A muchimiro che beta carotene
• protein
• faibha
• calcium
• iron
• magnesium
• phosphorus
• potasium
• zinc
• vhitamini C
• vhitamini B-6
• folate
• vhitamini K

Mhando dzakasiyana dzembatatisi

Orange mbatata

Orange sweet potato ndiwo mhando yakajairika inowanikwa muma supermarket eU.S. Iwo akatsvuka-akatsvuka kunze uye orenji mukati.

Kana ichienzaniswa neyakajairika machena mbatatisi, orenji mbatatisi ine yakakwira fiber zvemukati. Izvi zvinovapa iyo yakaderera GI uye inoita kuti ive hutano hutano sarudzo kune vanhu vane chirwere cheshuga.

Dzimwe dzinobika matapiri eorenji ane yakaderera GI kukosha kana ichienzaniswa nekubheka kana kuigocha.

Purple mbatatisi

Pepuru mbatatisi yakashongedzwa-lavender mukati nekunze. Dzimwe nguva dzinotengeswa pasi pezita rekuti Stokes Purple neOkinawan mbatatisi.

Purple mbatatisi ine GL yakaderera pane machungwa matapiri. Mukuwedzera kune zvinovaka muviri, mbatatisi yepepuru zvakare ine anthocyanins.

Anthocyanins chinhu chinogadziriswa polyphenolic chinogona kudzora kana kudzivirira kufutisa uye mhando 2 chirwere cheshuga nekuvandudza insulin kudzivisa.

Kuongororwa kwezvidzidzo kwakawana kuti anthocyanins inoshanda mumuviri kuburikidza nenzira dzakawanda, kusanganisira kudzikiswa kwehydrohydrate kugaya mumatumbu.

ChiJapanese mbatata

MaJapan matapitata (Satsuma Imo) dzimwe nguva anonzi machena mbatatisi, kunyangwe ari epepuru kunze uye yero mukati. Rudzi urwu rwembatatisi ine caiapo.

Chidzidzo chakawana kuti caiapo yakaburitswa yaikwanisa kudzikisa zvakanyanya kutsanya uye maawa maviri eropa glucose muzvidzidzo kana ichienzaniswa ne placebo. Caiapo yakaratidzirwawo kudzikisa cholesterol.

Mbatatisi inokanganisa sei shuga yeropa?

Sezvo mbatatisi yakakwira mumakabohydrate, vanogona kukanda mashuga eropa. Yadzo fiber zvemukati inobatsira kudzikisira kuita uku.

Orange matapiri ane maGI akakwirira. Izvi zvinogona kuwedzera huwandu hweshuga yeropa rako, zvichienzaniswa nemamwe marudzi ezvembatatisi.

Hazvina mhosva kuti nderupi rudzi rwembatatisi yaunosarudza, regedza huwandu hwako uye sarudza kufashaidza kana kupisa pane kubheka.

Kudya mbatatisi kune zvakwakanakira here kana uine chirwere cheshuga?

Kana ichidyiwa zvine mwero, mhando dzese dzetapiri dzine hutano. Iwo akanyanya kwazvo ma antioxidants, mavitamini, uye zvicherwa uye anogona kunyatso kuverengerwa mune chirwere cheshuga-chinoshamwaridzika.

Heano mamwe eeshuga-ane hushamwari mapepa aunogona kuyedza:

• Avocado uye inotapira saradhi
• Anonaka mbatatisi casserole makapu
• Yakabikwa mbatatisi fries
• Crispy hovhoni yakakangwa yepepuru inotapira mbatatisi
• Broccoli-yakazara mbatata

Pane njodzi here pakudya mbatatisi kana uine chirwere cheshuga?

Mbatatisi inzira iri nani yekuvaka muviri pane machena mbatatisi. Kunyangwe zvakadaro, ivo vanofanirwa kunakidzwa chete mune zvine mwero, kana ivo vanogona kukanganisa maitiro eropa glucose.

Dzimwe mbatatisi dzakakura kwazvo muhukuru, zvichiita kuti zvive nyore kudya zvakanyanya. Nguva dzose sarudza mbatatisi iri pakati nepakati uye ita shuwa yekuisa zvimwe zvekudya zvine hutano muchirongwa chako chekudya zuva nezuva.

Chinokosha

Kana ichidyiwa zvine mwero, mbatatisi inogona kuve chikamu chechirongwa chekudya chine hutano kana iwe uchirarama nechirwere cheshuga. Dzimwe mhando dzemapatatata dzinogona kutopa mabhenefiti ekukubatsira iwe kugadzirisa mamiriro ako.

Izvi zvinosanganisira mapapatata echiJapan uye mbatatisi yepepuru.

Mbatatisi ine huturu-dense asi zvakare ine makabhohaidhiretsi. Kuchengeta zvikamu zvako zvidiki uye uchibika pane kubheka zvinobatsira kuona yakaderera GL.