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Mbatatisi midzi midzi uye ongororo dzakaratidza kuti kuwedzerwa kudyiwa kwetapiri kunodzikisa njodzi yeshuga, kufutisa, chirwere chemwoyo uye huwandu hwekufa. Asi, iwe unozoshamiswa kuziva kuti mbatatisi inobatsirawo mukurema. Ehe, iwe unoverenga izvo chaizvo! Mbatatisi inogona kukubatsira kudurura iwo ekuwedzera kilos uye nekudzora dumbu mafuta zvakare.
Iyi miriwo zvakare inovaka muviri uye inobatsira muviri wako nenzira dzakasiyana. Inobatsira mukusimudzira immune yako, inobata asthma uye chirwere cheshuga, inogadzirisa kugaya, inodzivirira cancer uye inochengetedza yakagadzikana BP.
Mbatatisi zvakare ine yakakwira fiber, iyo inogona kubatsira kudzivirira kupatira uye kukurudzira kugara uchiita ura. Mbatatisi inotapira sosi yakanaka kwazvo ye beta-carotene, ine simba rinorwisa antioxidant iyo inoipa iro rine ruvara.
Mbatatisi inotapira inoita kuwedzerwa kwakanaka kune kwako kwekudya kwemanheru. Unogona kuvabika kana kuvakira chikafu chinonaka uye chinogutsa. Iyo yakakwira fiber zvirimo mavari inozadza dumbu rako kwenguva yakareba yenguva, nekudaro ichikudzivirira iwe kubva pakudya zvakanyanya.
Matapiri Anotapira Anobatsira Sei Kurasikirwa Kwehuremu?
1. Zvishoma-koriori Kudya
Kana zvasvika pakurasikirwa nehuremu, zvakaderera-macalorie chikafu senge mbatatisi inofanirwa kudyiwa. Nekuda kweiyo yakaderera-koriori zvemukati, iyi miriwo inogona kugadzira yakanaka snack pese paunenge uine nzara. Panzvimbo pekutsvaira iyo mbatatisi, igocha kana kuikisa kuti uve nehuremu hwekurema.
2. Yakakwirira MuFibre Zvemukati
Mbatatisi inotapira sosi yakanaka kwazvo, iyo isingangobatsira mukudzikisa uremu asi zvakare yakanaka kune vane chirwere cheshuga. Imwe neimwe gramu zana yekushandira mbatatisi ine matatu magiramu efaera, sekureva kweUnited States Dhipatimendi Rezvekurima (USDA). Iyo faibha haina kutyorwa uchifamba mukati memuviri uye nekudaro inobatsira mukupisa macalorie.
3. Yakakwirira MuMvura Yemukati
Mbatatisi zvakare yakazadzwa nemvura yakawanda, iyo isingangogadziri muviri wako chete asiwo kuchengetedza dumbu rako kuzere kwenguva yakareba. 100 gramu yetapatata ane 77 muzana yemvura, maererano neUSDA data. Kuva nembatatisi zuva nezuva kuchachengetedza dumbu rako kuguta.
4. Yakaderera MuGlycemic Index
Yakakwira glycemic index chikafu chinokonzera spike muhuga hweropa, iro rave rakabatana nekutungamira kufutisa, matambudziko emoyo uye chirwere cheshuga. Asi, mbatatisi ine yakaderera glycemic index iyo inoita kuti ive yakachengeteka kune vanhu vari kutsvaga kurasikirwa nehuremu uye varwere vane chirwere cheshuga zvakare vanogona kuva nacho.
5. Iine Natural Mashuga
Mbatatisi ine mashuga echisikigo, ayo ari kukonzerwa nezvakanyorwa manganese. Tsvagiridzo kuOregon State University yakaratidza kuti, manganese yakakosha uye inodikanwa kuti ishandise ma enzymes, ayo anosimudzira yako metabolic system iyo inobatsira mukugadzirisa kwemakabohydrate nemafuta. Saka, iva nembatatisi sechikamu chekudya kwako kwezuva nezuva.
6. Ivo Vanopa Inobatsira Rudzi rweStarch
Pa 100 gramu inoshumirwa yetapatata ine gumi nemaviri muzana yesitashi ino, iyo inobatsira muviri wako. Iyo starch isingagadzike inoita sefiber uye haina kuputswa panguva yekugaya. Sezvo iri kunonoka kuigaya, inogona kugara musystem yako kwenguva yakareba yenguva, nokudaro ichibvisa iyo nzara kurwadziwa panguva dzisinganzwisisike.
Mashandisiro Ekushandisa Mapatata Anonaka MuKudya?
Zvinokurudzirwa kuibika, kuibikisa kana kuigocha, sezvo ichichengetedza yavo inononoka-kuburitsa makabhohaidhiretsi uye zvakakosha zvehutano. Iwe unogona kuwedzera inotapira mbatatisi mumasaga ako uye woiita yakaderera caloric. Kana iwe unogona kuwedzera mbatatisi muma smoothies ako zvakare.
Kuti uwane kukurumidza kugutsa kugutsa zino rako rinotapira, heino nzira inotapira yetapatata.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
Zvese zvaunoda Kuti Uzive Nezve Iyo Nipah Virus
