Amandla Aphephuli: Izinzuzo Ezi-7 Zamazambane Aphephuli

-Delile

• 1. Kunomsoco kakhulu
• 2. Kungcono ushukela wegazi
• 3. Igcwele ama-antioxidants
• 4. Kwangathi thuthukisa umfutho wegazi
• 5. UMay yehlisa ingozi yokuba nomdlavuza
• 6. Ngabe siza ukugcwalisa igebe lakho le-fiber
• 7. Khanyisa ipuleti lakho
• Okubalulekile

Amazambane aphephuli ayigugu eliheha iso lendlela yamazambane.

Njengamanye amalungu omndeni wamazambane (I-Solanum tuberosum), Bavela esitshalweni se-tuber esidabuka esifundeni sezintaba i-Andes eNingizimu Melika.

Banesikhumba sangaphandle esiluhlaza okwesibhakabhaka ngokunsomi okucishe kube mnyama kanye nenyama engaphakathi enombala onsomi okhazimulayo, ngisho nangemva kokupheka.

Ezinye izinhlobo ezivamile zifaka phakathi i-Purple Peruvian, i-Purple Majness, i-All Blue, iCongo, i-Adirondack Blue, i-Purple Fiesta, ne-Vitelotte.

Banokuthungwa okujiyile futhi okune-nuttier, ukunambitheka okuncane kunamazambane amhlophe.

Amazambane ansomi ayindlela emnandi yokwengeza umbala wombala epuletini lakho ngenkathi ujabulela ukunikezwa kwezinzuzo zezempilo.

Nazi izinzuzo eziyi-7 ezimangazayo zamazambane ansomi.

1. Kunomsoco kakhulu

Amazambane avame ukuthola i-rap embi ngenxa yokuqukethwe kwawo okunesitashi, kepha aqukethe ezinye izakhamzimba eziningi ezibalulekile futhi angaba ukwengeza okunempilo kakhulu ekudleni kwakho ().

Amazambane ansomi anokuqukethwe okunomsoco okufana nokwezinye izinhlobo zamazambane ku- I-Solanum tuberosum umndeni, noma okuqukethwe kwawo kwamaminerali kungahluka ngokuya ngenhlabathi abakhule kuyo (, 2, 3).

Kunombono oyiphutha wokuthi zonke izakhamzimba ezisemazambane zitholakala esikhunjeni sazo. Eqinisweni, ngaphezu kwesigamu sezakhi zabo zomzimba zitholakala enyameni yabo (3).

I-3.5-ounce (100-gram) yokuphakela amazambane aphekwe ngesikhumba inikeza ():

• Amakholori: 87
• Amaprotheni: 2 amagremu
• AmaCarbs: 20 amagremu
• Umucu: 3.3 amagremu
• Amafutha: ngaphansi kuka-1 gram
• I-Manganese: I-6% ye-Daily Value (DV)
• Yethusi: 21% we-DV
• Insimbi: 2% we-DV
• Potassium: U-8% we-DV
• Uvithamini B6: U-18% we-DV
• Uvithamini C:I-14% ye-DV

Kuyathakazelisa ukuthi amazambane ane-potassium eningi kunebhanana. Ngaphezu kwalokho, ukuphakelwa kwamazambane kunikela ngama-gramu ama-3 we-fiber, avela enyameni nasesikhunjeni, futhi ngokwemvelo aphansi nge-sodium (3,).

Onke amazambane, kufaka phakathi amazambane ansomi, anomsoco impela futhi ahlinzeka ngohlu lwezakhi zomzimba esikhunjeni nasenyameni yawo. Bacebile ikakhulukazi kumaminerali futhi baziqhayisa nge-potassium eningi kunebhanana.

2. Kungcono ushukela wegazi

Inkomba ye-glycemic (GI) isilinganiso sezinga lapho ukudla kukhuphula khona ushukela wegazi lakho. Isuka ku-0 iye ku-100, kanti i-GI enkulu kuno-70 ithathwa njengephakeme.

Ucwaningo lokuqhathanisa kubantu luthole ukuthi amazambane ansomi ane-GI engama-77, amazambane aphuzi ane-GI engu-81, kanti amazambane amhlophe ane-GI ka-93 ().

Ngenkathi zonke izinhlobo zamazambane zithinta amazinga kashukela egazini ngenxa yokuqukethwe kwawo kwe-carbohydrate, amazambane abubende angahle abe nomthelela omncane kunezinye izinhlobo ngenxa yokuxinana okuphezulu kwamakhemikhali ezitshalo ze-polyphenol.

Lezi zinhlanganisela zinganciphisa ukumuncwa kwesitashi emathunjini, ngakho-ke kunciphisa umthelela wamazambane ansomi emazingeni kashukela egazini ().

Ucwaningo lwesilwane lubone imiphumela efanayo, ukuthola ukuthi ukondla amazambane ansomi okumpunga kubangele ukubekezelelana okungcono kweglucose namazinga kashukela egazi amafushane nawesikhathi eside ().

Ukudla amazambane ansomi esikhundleni samazambane amhlophe isinyathelo esihle lapho ubuka ushukela wegazi lakho. Ngenkathi isitashi kumazambane ansomi sandisa ushukela wegazi, sikwenza kancane kuze kube sezingeni kunesitashi ezinhlobonhlobo eziphuzi noma ezimhlophe.

3. Igcwele ama-antioxidants

Njengezinye izithelo nemifino enemibalabala, umbala ogqamile wamazambane ansomi uphawu lokutshela ukuthi zinama-antioxidants amaningi. Eqinisweni, banomsebenzi wokulwa ne-antioxidant ophindwe kabili kuya kathathu kunamazambane amhlophe noma aphuzi (7).

Ama-antioxidants ayizinhlanganisela zezitshalo ezingavikela amaseli akho emiphumeleni elimazayo yokuxineka kwe-oxidative.

Amazambane ansomi acebile ikakhulukazi kuma-antioxidants e-polyphenol abizwa ngama-anthocyanins. Luhlobo olufanayo lwe-antioxidant etholakala kuma-blueberries namajikijolo (3, 7,).

Ukudla okuphezulu kwe-anthocyanin kuxhunyaniswa nezinzuzo eziningana, kufaka phakathi amazinga we-cholesterol enempilo, ukubona okuthuthukile nempilo yamehlo, kanye nengozi encishisiwe yesifo senhliziyo, umdlavuza othile nesifo sikashukela (7,).

Ngaphezu kokuqukethwe okuphezulu kwe-anthocyanin, amazambane ansomi apakisha amanye ama-antioxidants ajwayelekile kuzo zonke izinhlobo zamazambane, kufaka phakathi ():

• uvithamini C
• izinhlanganisela ze-carotenoid
• selenium
• tyrosine
• izinhlanganisela ze-polyphenolic ezifana ne-caffeic acid, i-scopolin, i-chlorogenic acid, ne-ferulic acid

Ucwaningo oluncane kubantu abayisishiyagalombili luthole ukuthi ukulayisha ukudla okukodwa kwamazambane ansomi kukhuphule amazinga egazi nomchamo wama-antioxidant. Ngokuphambene nalokho, ukudla inani elifanayo lesitashi samazambane elicwengekile ngesimo samabhisikidi kubangele ukwehla ().

Olunye ucwaningo kwabesilisa abadle ama-ounces ama-5.3 (150 amagremu) amazambane anemibala ehlukene usuku ngalunye amasonto ayisithupha lubone ukuthi iqembu lamazambane elibubende lalinamazinga aphansi wokumaka nokuvuvukala komonakalo we-DNA, uma kuqhathaniswa neqembu lamazambane amhlophe ().

Ukudla amazambane ansomi kungakhuphula i-antioxidant yakho futhi kunciphise ukuvuvukala. Bacebile ikakhulukazi kuma-anthocyanini, okuyizinhlanganisela ze-antioxidant ezixhumene nempilo yamehlo nenhliziyo ethuthukisiwe, kanye nengozi ephansi yezifo ezingamahlalakhona.

4. Kwangathi thuthukisa umfutho wegazi

Ukudla amazambane ansomi kungakhuthaza impilo yegazi nomfutho wegazi. Lokhu kungenzeka kungenxa yokuqukethwe okuphezulu kwe-potassium, njengoba lesi sithako sisiza ukunciphisa umfutho wegazi, kepha okuqukethwe kwabo okune-antioxidant kungenzeka kudlala indima nakho.

Ucwaningo oluncane lwamaviki ama-4 kubantu abane-high blood pressure luthole ukuthi ukudla amazambane abubende ayisithupha kuya kwayisishiyagalombili kabili ngosuku kunciphise umfutho wegazi we-systolic kanye ne-diastolic (izinombolo eziphezulu nezingezansi zokufunda) ngo-3.5% no-4.3%, ngokulandelana ().

Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi uma kuqhathaniswa nokudla amazambane amhlophe, ukudla amazambane ansomi kunganciphisa ukuqina komzimba. Ukuba nemithambo eqinile kukhulisa ubungozi bokuhlaselwa yisifo senhliziyo noma ukushaywa unhlangothi, njengoba imikhumbi yakho ingakwazi ukunwebeka kalula ekuphenduleni izinguquko kumfutho wegazi ().

Ngokuvamile, ukudla ukudla okunothe kakhulu kwe-polyphenol, kufaka phakathi lokho okuqukethe ama-anthocyanini afana namazambane ansomi, kungasiza ukuphumula nokuqinisa imithambo yegazi lakho.

Eqinisweni, izinhlanganisela ze-polyphenol ezingamazambane ansomi nokunye okuningi ukudla zisebenza ukwehlisa umfutho wegazi ngendlela efana naleyo yezinhlobo ezithile zemithi yokwehlisa umfutho wegazi eyaziwa njenge-angiotensin-converting-enzyme (ACE) inhibitors ().

Kutholakale amazambane ansomi enza ngcono umfutho wegazi. Lo mphumela ungahle uhlobene nezakhi zawo ze-polyphenolic antioxidant, ezisebenza ngendlela efana naleyo yemithi ethile yokwehlisa umfutho wegazi.

5. UMay yehlisa ingozi yokuba nomdlavuza

Izifundo ezimbalwa zelebhu zikhombisile ukuthi amanye amakhemikhali kumazambane ansomi, kufaka phakathi ama-antioxidants awo, angasiza ekuvikeleni noma ekulweni nomdlavuza, kufaka phakathi umdlavuza wekoloni nowebele (,).

Kokunye ukuhlola, amangqamuzana omdlavuza ayephathwa ngokukhishwa okubomvu kwamazambane akhula kancane. Kwezinye izimo, ukukhishwa kubangele nokufa kwesifo somdlavuza (,).

Kubalulekile ukuqaphela ukuthi ucwaningo kuze kube manje lunqunyelwe kumangqamuzana omdlavuza aphethwe elebhu kanye nomdlavuza kumagundane elebhu. Ngakho-ke, akwaziwa ukuthi ukudla amazambane ansomi kungaba nemiphumela efanayo kubantu.

Amanye amakhemikhali amazambane ansomi anganciphisa ukukhula - noma abulale nokubulala - amaseli athile omdlavuza. Ucwaningo lwamanje lukhawulelwe ezifundweni zebhu, ngakho-ke akwaziwa ukuthi ukufaka amazambane ansomi ekudleni kwakho kuthinta ingozi yomdlavuza.

6. Ngabe siza ukugcwalisa igebe lakho le-fiber

Iningi labantu alihlangabezani nemihlahlandlela yokudla yezincomo zaseMelika zokudla amagremu ayi-14 e-fiber kuma-calories ayi-1 000, kepha ukungeza izithako ezimbalwa zamazambane ansomi ekudleni kwakho isonto ngalinye kungasiza ukugcwalisa igebe ().

I-fiber yokudla ikusiza ukuthi uhlale uzizwa ugcwele, ivimbela ukuqunjelwa, iqinisa ushukela wegazi, futhi isize ukugcina amazinga we-cholesterol enempilo.

Okuqukethwe yifayibha yamazambane kuyahlukahluka ngokuya ngendlela yokupheka, kepha ikakhulu kuya ngokuthi uyasidla yini isikhumba.

Isibonelo, amazambane ama-3.5-ounce (100-gram) enesikhumba esiphekwe ku-microwave aqukethe ama-gram angu-3.3 we-fiber, kanti amazambane anosayizi ofanayo abilisiwe ngaphandle kwesikhumba anama-gramu ayi-1.8 ().

Ingxenye yesitashi kumazambane ansomi (nakho konke) uhlobo lwefayibha olubizwa ngokuthi isitashi esingazweli. Isitashi esimelana nokumelana nogayi emgodleni wakho wamathumbu, kepha amabhaktheriya asemathunjini akho amakhulu ayabilisa (3).

Phakathi nale nqubo yokuvutshelwa, kukhiqizwa izinhlanganisela ezaziwa ngama-fatty chain fatty acids. Lezi zinhlanganisela zifaka isandla ekuthuthukiseni impilo yamathumbu.

Okuqukethwe kwesitashi okumelana namazambane nakho kuyahluka kuye ngendlela yokupheka, noma kungabonakali kwehluka kakhulu phakathi kombala wamazambane. Isitashi esimelana kakhulu siphezulu kakhulu lapho amazambane ephekwa abese efakwa amakhaza, kodwa angavuselelwa (3).

Ukungeza amazambane ansomi ekudleni kwakho kungasiza ekwandiseni ukudla kwakho i-fiber futhi kungeze isitashi esimelana namathumbu ekudleni kwakho. Ukuvuna izinzuzo ezinkulu kakhulu ze-fiber, zidle ngesikhumba bese uzipheka ngaphambi kwesikhathi, uzidle zibanda, njengesaladi.

7. Khanyisa ipuleti lakho

Ungasebenzisa amazambane ansomi ngokufanayo nendlela ongazisebenzisa ngayo izinhlobo ezimhlophe, eziphuzi, noma ezibomvu.

Ukubeka amazambane enyama alula kuyindlela enhle yokwengeza umbala omningi nentshisekelo ekudleni kwakho - phela, udla ngamehlo akho.

Yisebenzise ukwenza amazambane acubuziwe noma abhakiwe bese wengeza okokufaka kwakho okuthandayo kwesitsha eseceleni wonke umuntu azofuna ukusizama.

Uma uwathanda njengamaqebelengwane, uwafake emaceleni, uwaphonse ngamafutha omnqumo, i-garlic egayiwe, ne-rosemary, bese uwosa ku-400 ° F (204 ° C) cishe imizuzu engama-20 noma kuze kube yilapho ethambile.

Ukuvuna inzuzo yesitashi sabo esingazweli, sebenzisa amazambane ansomi ukwenza isaladi lamazambane.

Shiya izikhumba zivulekile, uzisike zibe yizinqamu, bese uzibilisa zize zithambe. Bese ukhipha bese uwajikijela ngo-anyanisi osikiwe, idlanzana lamakhambi agayiwe, nokunye ukugqoka kwe-Dijon-vinaigrette. Bashise esiqandisini bese ubakhonze bebanda.

Bilisa, hlanganisa, noma ubhake amazambane ansomi njengalokhu ungathanda noma yikuphi okunye ukuhluka okukhanyayo. Abathathi isikhathi esingeziwe ukupheka bengeze intshisekelo ne-pop egqamile yombala ekudleni kwakho.

Okubalulekile

Amazambane ansomi ayilungu elinempilo futhi elinemibala yomndeni wamazambane okufanele ukwazi.

Ungazilungiselela ngendlela efanayo nokuthi ubungazilungisa kanjani amazambane enyama amhlophe noma aphuzi, kepha uma uwashintshanisa, uzojabulela izinzuzo ezimbalwa zezempilo.

Uma kuqhathaniswa namazambane avamile, anenkomba ephansi ye-glycemic futhi angaba ngcono kushukela wakho wegazi.

Iningi lezinzuzo zabo zezempilo, kufaka phakathi lezo ezihlobene nomfutho wegazi nokuvikelwa komdlavuza, kuvela kokuqukethwe yi-anthocyanins - ama-antioxidants abalulekile agcwele kula mazambane anemibala.

Ngokuzayo lapho uya esitolo, bona ukuthi ungaluthola yini lolu hlobo oluyingqayizivele lwamazambane bese ulunikeza.