Amandla amfusa: Izibonelelo ezi-7 zeetapile eziMfusa

Umxholo

• 1. Isondlo kakhulu
• 2. Kungcono iswekile yegazi
• 3. Ipakishwe ngama-antioxidants
• 4. UCanzibe phucula uxinzelelo lwegazi
• 5. UMay ukunciphisa umngcipheko womhlaza
• 6. Ngaba Nceda uzalise umsantsa wakho wefayibha
• 7. Khanyisa isitya sakho
• Umgca wezantsi

Iitapile ezimfusa zizinto ezinqabileyo ekubambeni iitapile.

Njengamanye amalungu osapho lweetapile (Solanum tuberosum), Bavela kwisityalo se-tuber esivela kwingingqi yeentaba zeAndes eMzantsi Melika.

Banombala oluhlaza okwesibhakabhaka-mfusa phantse ulusu lwangaphandle omnyama kunye nenyama yangaphakathi eqaqambileyo emfusa, nasemva kokupheka.

Ezinye iintlobo eziqhelekileyo zibandakanya i-Purple Peruvian, i-Purple Majness, i-All Blue, iCongo, i-Adirondack Blue, i-Purple Fiesta kunye ne-Vitelotte.

Banobunzima obungqindilili kunye ne-nuttier encinci, incasa yomhlaba kuneetapile ezimhlophe.

Iitapile ezimfusa yindlela emnandi yokongeza umbala kumbala kwipleyiti yakho ngelixa ukonwabela ukukhonzwa kwezibonelelo zezempilo.

Nazi izibonelelo ezisixhenxe ezimangalisayo zeetapile ezimfusa.

1. Isondlo kakhulu

Iitapile zihlala zifumana i-rap embi ngenxa yomxholo wazo wesitatshi, kodwa ziqulathe ezinye izakha mzimba ezibalulekileyo kwaye zinokuba sisongezo esisempilweni kukutya kwakho ().

Iitapile ezimfusa zinomxholo wesondlo ofana nolunye uhlobo lweetapile ezikwi Solanum tuberosum usapho, nangona umxholo wabo wezimbiwa unokuhluka ngokuxhomekeke kumhlaba ababekhule kuwo (2, 3).

Kukho imbono ephosakeleyo yokuba zonke izakha mzimba kwiitapile zifumaneka kulusu lwazo. Ngapha koko, ngaphezulu kwesiqingatha sezakhamzimba zabo zifunyanwa enyameni yabo (3).

I-ounce eyi-3.5 (i-100-gram) yokuhambisa iitapile eziphekiweyo ngesikhumba zibonelela ():

• Iikhalori: 87
• Iprotheni: 2 iigrem
• IiCarbs: Iigrama ezingama-20
• Ifayibha: 3.3 iigrem
• Amafutha: ngaphantsi kwe-1 gram
• Imanganizi: I-6% yeXabiso lemihla ngemihla (DV)
• Ibhrasi: Iipesenti ezingama-21 ze-DV
• Intsimbi: 2% ye-DV
• Potassium: I-8% ye-DV
• Vitamin B6: I-18% ye-DV
• Vitamin C:I-14% ye-DV

Into enomdla kukuba, iitapile zine potassium eninzi kuneebhanana. Ukongeza, ukuhanjiswa kweetapile kunika iigrama ezi-3 zefayibha, kuyo yomibini inyama kunye nesikhumba, kwaye ngokwendalo ziphantsi kwisodiyam (3,).

Zonke iitapile, kubandakanya iitapile ezimfusa, zinesondlo kwaye zibonelela ngeendlela ezahlukeneyo kulusu kunye nenyama. Zizityebi ngokukodwa kwizimbiwa kwaye ziqhayisa nge potassium engaphezulu kwebhanana.

2. Kungcono iswekile yegazi

Isalathiso se-glycemic (GI) linyathelo lokulinganisa ukutya kukunyusa iswekile yegazi. Iphakathi kwe-0 ukuya kwi-100, kwaye i-GI enkulu kune-70 ithathwa njengephakamileyo.

Isifundo sokuthelekisa ebantwini sifumanise ukuba iitapile ezimfusa zine-GI ye-77, iitapile ezimthubi zine-GI ye-81, kunye neetapile ezimhlophe zine-GI ye-93 ().

Ngelixa zonke iintlobo zeetapile zichaphazela amanqanaba eswekile yegazi ngenxa yomxholo wekhabhohayidrethi, iitapile ezimfusa zinokungasebenzi kancinci kunezinye iintlobo ngenxa yoxinzelelo lwazo oluphezulu lwezixhobo zesityalo se polyphenol.

Ezi khompawundi zinganciphisa ukufunxwa kwesitatshi emathunjini, kungoko kunciphisa ifuthe leetapile ezimfusa kumanqanaba eswekile yegazi ().

Isifundo sezilwanyana siqwalasele iziphumo ezifanayo, ukufumanisa ukuba ukondla iitapile ezimfusa kwiigundane kukhokelele kunyamezelo lweswekile kunye nokuphucula amanqanaba eswekile egazi elifutshane kunye nexesha elide ().

Ukutya iitapile ezimfusa endaweni yeetapile ezimhlophe kukuhamba okuhle xa ubukele iswekile yegazi lakho. Ngelixa isitashi kwiitapile ezimfusa sonyusa iswekile yegazi, sikwenza oko ukuya kuthi ga kwinqanaba elingaphezulu kunestatshi ekwintlobo etyheli okanye emhlophe.

3. Ipakishwe ngama-antioxidants

Njengezinye iziqhamo ezimibalabala kunye nemifuno, iitapile ezimfusa ’umbala oqaqambileyo luphawu lokuxela ukuba ziphezulu kwii-antioxidants. Ngapha koko, banamatyeli amabini ukuya kathathu ngaphezulu kwe-antioxidant ngaphezulu kweetapile ezimhlophe okanye ezimthubi (7).

I-Antioxidants yimixube yezityalo ezinokukhusela iiseli zakho kwimiphumo emibi yoxinzelelo lwe-oxidative.

Iitapile ezimfusa zizityebi ngokukodwa kwi-polyphenol antioxidants ebizwa ngokuba yi-anthocyanins. Luhlobo olunye lwe-antioxidant efumaneka kwiiblueberries kunye namaqunube amnyama (3, 7,).

Ukutya okuphezulu kwe-anthocyanin kudityaniswa nezibonelelo ezininzi, kubandakanya amanqanaba asempilweni e-cholesterol, umbono ophuculweyo kunye nempilo yamehlo, kunye nokwehla komngcipheko wesifo sentliziyo, umhlaza othile, kunye neswekile (7,).

Ukongeza kwimixholo ephezulu ye-anthocyanin, iitapile ezimfusa zipakisha ezinye ii-antioxidants eziqhelekileyo kuzo zonke iintlobo zeetapile, kubandakanya ():

• ivithamin C
• iikhompawundi zecarotenoid
• selenium
• tyrosine
• iikhompawundi ezinjenge-caffeic acid, i-scopolin, i-chlorogenic acid, kunye ne-asidi ye-ferulic

Isifundo esincinci kubantu abasibhozo safumanisa ukuba ukulayishwa kwisidlo esinye seetapile ezimfusa kwandise amanqanaba egazi kunye nomchamo. Ngokwahlukileyo, ukutya inani elifanayo lesitatshi esicocekileyo ngohlobo lweebhiskithi kubangele ukuhla ().

Olunye uphononongo kumadoda atya ii-ounces ezi-5.3 (i-150 yeegram) yeetapile ezinemibala eyahlukileyo suku ngalunye kwiiveki ezi-6 zaqaphela ukuba iqela leetapile ezimfusa lalinamanqanaba asezantsi okumakisha kunye nokumakisha komonakalo we-DNA, xa kuthelekiswa neqela leetapile ezimhlophe ().

Ukutya iitapile ezimfusa kunokunyusa ukutya kwakho okune-antioxidant kunye nokunciphisa ukudumba. Zizityebi ngokukhethekileyo kwii-anthocyanins, eziyimixube ye-antioxidant edityaniswe nokuphuculwa kwamehlo nempilo yentliziyo, kunye nomngcipheko ophantsi wesifo esinganyangekiyo.

4. UCanzibe phucula uxinzelelo lwegazi

Ukutya iitapile ezimfusa kungakhuthaza impilo yegazi kunye noxinzelelo lwegazi. Oku kunokubangelwa yimixholo ephezulu ye-potassium, njengoko esi sondlo sinceda ukunciphisa uxinzelelo lwegazi, kodwa umxholo wabo we-antioxidant unokudlala indima, nawo.

Isifundo esincinci seveki ezi-4 kubantu abanoxinzelelo oluphezulu lwegazi bafumanise ukuba ukutya iitapile ezimfusa kabini kuye kwisibhozo yonke imihla kunciphise uxinzelelo lwegazi lwe-systolic kunye ne-diastolic (amanani aphezulu nasezantsi okufunda) nge-3.5% kunye ne-4.3%, ngokulandelelana ().

Ukongeza, olunye uphononongo lubonisa ukuba xa kuthelekiswa nokutya iitapile ezimhlophe, ukutya iitapile ezimfusa kunokunciphisa ukuqina komzimba. Ukuba nemithambo eqinileyo yonyusa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha, njengoko iinqanawa zakho zingenakunyuka ngokulula ekuphenduleni utshintsho kuxinzelelo lwegazi ().

Ngokubanzi, ukutya ukutya okune-polyphenol enezinto ezininzi, kubandakanya nezo zinee-anthocyanins ezinje ngeetapile ezimfusa, kunokunceda ukuphumla kunye nokomeleza imithambo yegazi.

Ngapha koko, iicolyphenol compounds kwiitapile ezimfusa kunye nokunye okuninzi kokutya kusebenza ukunciphisa uxinzelelo lwegazi ngendlela efanayo naleyo yezinye iintlobo zonyango lwegazi-lwehlisa amayeza abizwa ngokuba yi-angiotensin-converting-enzyme (ACE) inhibitors ().

Iifatata ezimfusa zifunyenwe ziphucula uxinzelelo lwegazi. Esi siphumo sinokunxulunyaniswa ne-polyphenolic antioxidant compounds, esebenza ngendlela efanayo naleyo yoxinzelelo lwegazi lokunciphisa amayeza.

5. UMay ukunciphisa umngcipheko womhlaza

Izifundo ezimbalwa zelebhu zibonise ukuba ezinye zeekhompawundi kwiitapile ezimfusa, kubandakanya ii-antioxidants zazo, zinokunceda ukuthintela okanye ukulwa nomhlaza, kubandakanya umhlaza kunye nomhlaza wamabele (,).

Kwesinye isifundo, iiseli zomhlaza ezanyangwa ngefotate emfusa zikhule kancinci. Ngamanye amaxesha, isicatshulwa sade sabangela nokufa komhlaza weseli (,).

Kubalulekile ukuba uqaphele ukuba uphando ukuza kuthi ga ngoku luthintelwe kwiiseli zomhlaza eziphathwe kwilebhu kunye nomhlaza kwiigundane zebhu. Ke ngoko, ayaziwa nokuba ukutya iitapile ezimfusa kuya kuba neziphumo ezifanayo ebantwini.

Ezinye zeekhompawundi kwiitapile ezimfusa zinganciphisa ukukhula- okanye zibulale - iiseli ezithile zomhlaza. Uphando lwangoku lilinganiselwe kwizifundo zelebhu, ke ayaziwa nokuba ukongeza iitapile ezimfusa ekudleni kwakho kuchaphazela umngcipheko womhlaza.

6. Ngaba Nceda uzalise umsantsa wakho wefayibha

Uninzi lwabantu aluhlangabezani neMigaqo yokutya yokucebisa abaseMelika ukuba basebenzise iigrama ezili-14 zefayibha kwiikhalori ezili-1 000, kodwa ukongeza iserver ezimbalwa zeetapile ezimfusa ekutyeni kwakho veki nganye kunokunceda ukuzalisa umsantsa ().

Ifayibha yokutya ikunceda uzive ugcwele, uthintele ukuqhinwa, uzinzise iswekile yegazi, kwaye uncede ukugcina amanqanaba e-cholesterol esempilweni.

Umxholo wefayibha weetapile uyahluka kancinci kuxhomekeke kwindlela yokupheka, kodwa ubukhulu becala kuxhomekeke ekubeni uyasitya na isikhumba.

Umzekelo, iitapile ezi-3.5-ounce (100-gram) kunye nesikhumba esiphekwe kwimicrowave sine-3.3 gram yefayibha, ngelixa iitapile ezilinganayo zibilisiwe ngaphandle kwesikhumba ine-1.8 yeegram ().

Inxalenye yesitashi ezimfusa (kunye nazo zonke) iitapile luhlobo lwefayibha ebizwa ngokuba yi-starch enganyangekiyo. Isitatshi esichasayo sixhathisa ukwetyisa kwindawo yakho yesisu, kodwa intsholongwane emathunjini akho amakhulu iyayivumba (3).

Ngexesha lenkqubo yokuvundisa, iikhompawundi ezaziwa ngokuba zii-acid ezinamafutha amancinci ziveliswa. Ezi zinto zincedisayo ziphucula impilo yamathumbu.

Umxholo wesitatshi onganyangekiyo weetapile ukwahluka ngokuxhomekeka kwindlela yokupheka, nangona kubonakala kungohluka kakhulu kumbala weetapile. Isitatshi esichasayo siphezulu kakhulu xa iitapile ziphekiwe zaze zaphola, kodwa azaphindwa (3).

Ukongeza iitapile ezimfusa ekudleni kwakho kunokunceda ekwandiseni ukutya kwakho ifayibha kwaye kongeze isitatshi esisempilweni esiswini kwisidlo sakho. Ukuvuna izibonelelo ezinkulu zefayibha, zitye ngolusu kwaye uzipheke ngaphambi kwexesha, uzitye zibandayo, ezinje ngesaladi.

7. Khanyisa isitya sakho

Ungasebenzisa iitapile ezimfusa ngokufanayo nendlela onokusebenzisa ngayo iintlobo ezimhlophe, ezimthubi, okanye ezibomvu.

Ukubeka iitapile zenyama elula yindlela elungileyo yokongeza umbala kunye nomdla kwizidlo zakho - emva kwayo yonke loo nto, utya ngamehlo.

Yisebenzise ukwenza iitapile ezicujiweyo okanye ezibhakiweyo kwaye ungeze ii-toppings zakho ozithandayo kwisitya esecaleni apho wonke umntu aya kufuna ukuzama.

Ukuba uyabathanda batyabukile njengamaqebengwana, basike emacaleni, uwaphose ngeoyile yomnquma, igalikhi egayiweyo, kunye nerosemary, kwaye uwagcobe ngo-400 ° F (204 ° C) malunga nemizuzu engama-20 okanye ade abe ethambile.

Ukuvuna istatshi esinganyangekiyo, sebenzisa iitapile ezimfusa ukwenza isaladi yeetapile.

Shiya izikhumba, uzinqumle zibe ziinqumle, kwaye uzibilise de zibe zithambile. Emva koko cofa kwaye uziphose ngee-anyanisi ezisikiweyo, imbinana yamayeza amatsha asikiweyo, kunye nokunxitywa kweDijon-vinaigrette. Babandeze kwifriji kwaye ubakhonze bebanda.

Bilisa, shiza, okanye ubhake iitapile ezimfusa njengokuba unokwenza nolunye uhlobo olukhanyayo. Abathathi naliphi na ixesha elongezelelweyo lokupheka kunye nokongeza umdla kunye nombala oqaqambileyo kwizidlo zakho.

Umgca wezantsi

Iitapile ezimfusa lilungu elisempilweni kwaye elinemibala yosapho lweetapile ekufanele ukuba uzazi.

Ungazilungiselela ngokufanayo nendlela onokuyilungisa ngayo iitapile zenyama emhlophe okanye emthubi, kodwa ukuba uyitshintsha, uyonwabele izibonelelo zempilo ezimbalwa.

Xa kuthelekiswa neetapile eziqhelekileyo, banesalathiso esisezantsi se-glycemic kwaye kunokuba ngcono kwiswekile yegazi lakho.

Uninzi lwezibonelelo zazo zezempilo, kubandakanya nezo zinxulumene noxinzelelo lwegazi kunye nokukhuselwa ngumhlaza, zivela kumxholo wazo weanthocyanins- ii-antioxidants ezibalulekileyo ezigcweleyo kwiitapile ezimibalabala.

Ngexesha elizayo xa usiya kwivenkile enkulu, jonga ukuba ungayifumana le ndidi yeetapile ikhethekileyo kwaye uyinike.