Ngaba Kukhuselekile Ukutya Iibhatata Ezimnandi Ukuba Uneswekile?

Umxholo

• Yintoni ekwitapile?
• Iindidi ezahlukileyo zebhatata
• Iitapile eziorenji
• Iibhatata ezimfusa
• Iitapile zaseJapan
• Iibhatata zichaphazela njani iswekile yegazi?
• Ngaba zikhona izibonelelo zokutya ibhatata ukuba unesifo seswekile?
• Ngaba bukhona ubungozi bokutya ibhatata xa unesifo seswekile?
• Umgca wezantsi

Ukuba unesifo seswekile, usenokukrwempa intloko yakho ngeebhatata. Uyazibuza ukuba ingaba iitapile zikhuselekile ukuba ungazitya na, impendulo ithi, ewe… uhlobo.

Nasi isizathu.

Usenokungayazi emva kohambo oluya kwivenkile, kodwa kukho iintlobo ezingaphezu kwama-400 zeetapile ezikhoyo kwihlabathi jikelele. Ezinye zezi zinto zilunge ngakumbi kubantu abanesifo seswekile ukuba bazitye kunabanye.

Ubungakanani besabelo sakho kunye nendlela yokupheka zibalulekile.

Ukwazi isalathiso se-glycemic (GI) kunye nomthwalo we-glycemic (GL) yoluhlu lweetapile olikhethileyo zizinto ezibalulekileyo.

I-GI yinkqubo yokuma yokutya okuqukethe ii-carbohydrate. Uhlobo, okanye inombolo, eyabelwe ukutya ibonisa umphumo wayo kumanqanaba eswekile yegazi.

I-GL ikwayinkqubo yokuhlelwa. Uhlobo lwe-GL luthathela ingqalelo i-GI yokutya kunye nobungakanani besabelo, okanye iigrama ngokusebenza.

Kule nqaku, siza kuphula yonke into umntu onesifo seswekile kufuneka ayazi ngokutya ibhatata. Olu lwazi lunokukunceda ukonwabele ngaphandle kokukhathazeka. Siza kunika nezinye iiresiphi onokuzithanda.

Yintoni ekwitapile?

Igama lesayensi leetapile Ipomoea batatas. Iitapile zazo zonke iintlobo zezinye zeendlela ezilungileyo kuneetapile ezimhlophe. Ziphezulu kwifayibha kunye nezondlo, ezinjenge-beta carotene.

Banayo i-GL esezantsi. Njengeetapile ezimhlophe, iitapile ziphezulu kwiicarbohydrate. Nangona kunjalo, abantu abanesifo seswekile banokuzitya ngokumodareyitha.

Kukho iintlobo ezithile zebhatata ezibonisiweyo ukuba zinezibonelelo kubantu abaxhalabileyo malunga neswekile yegazi kunye nokutyeba kakhulu. Siza kuthetha ngeentlobo zeebhatata kunye nezibonelelo zazo kwicandelo elilandelayo.

Ukongeza kwixabiso lesondlo, ibhatata inezinto ezinokuthi zinciphise umngcipheko wohlobo lwesibini lweswekile.

Ezinye zezondlo ezifumaneka kwiitapile zezi:

• ivithamini A ngohlobo lwe-beta carotene
• protein
• ifayibha
• calcium
• intsimbi
• nemagniziyam
• ifosforasi
• potassium
• zinc
• ivithamin C
• ivithamini B-6
• Iintsomi
• ivithamin K

Iindidi ezahlukileyo zebhatata

Iitapile eziorenji

Iitapile eziorenji zezona zixhaphakileyo ezifumaneka kwiivenkile ezinkulu zaseMelika. Banombala obomvu-bomdaka ngaphandle kwaye orenji ngaphakathi.

Xa kuthelekiswa neetapile ezimhlophe qho, iitapile eziorenji zinomthamo ophezulu wefayibha. Oku kubanika i-GI esezantsi kwaye kubenze ukhetho olusempilweni kubantu abanesifo seswekile.

Ezinye ezibile iitapile eziorenji zinexabiso eliphantsi le-GI xa kuthelekiswa nokubhaka okanye ukuwosa.

Iibhatata ezimfusa

Iibhatata ezimfusa ngombala zinemibala ye-lavender ngaphakathi nangaphandle. Ngamanye amaxesha kuthengiswa phantsi kwegama elithi Stokes Purple kunye neetapile zaseOkinawan.

Iibhatata ezimfusa zine-GL esezantsi kuneebhatata ezi-orenji. Ukongeza kwizakhamzimba, iitapile ezimfusa zinee-anthocyanins.

I-Anthocyanins sisixhobo se-polyphenolic esinokubuyisa okanye sithintele ukutyeba kakhulu kwaye sichaphazele umngcipheko wesifo seswekile ngokuphucula ukunganyangeki kwe-insulin.

Uphengululo lwezifundo lufumanise ukuba ii-anthocyanins zisebenza emzimbeni ngeendlela ezininzi, kubandakanya ukunciphisa ukugayeka kwe-carbohydrate emathunjini.

Iitapile zaseJapan

Iitapile zaseJapan (Satsuma Imo) ngamanye amaxesha kubhekiswa kuzo njengeebhatata ezimhlophe, nangona zimfusa ngaphandle kwaye zimthubi ngaphakathi. Olu hlobo lweebhatata eziqulethe i-caiapo.

Isifundo sifumanise ukuba isicatshulwa se-caiapo sikwazi ukunciphisa kakhulu ukuzila kunye neeyure ezimbini zeswekile yegazi kwizifundo xa kuthelekiswa ne-placebo. I-Caiapo ikwabonakalisiwe ukunciphisa i-cholesterol.

Iibhatata zichaphazela njani iswekile yegazi?

Kuba iitapile ziphezulu kwiicarbohydrate, zinokuthi zifeze amanqanaba eswekile yegazi. Umxholo wabo wefayibha unceda ukucothisa le nkqubo.

Iitapile eziorenji zine-GI ephezulu. Oku kungalinyusa izinga leswekile esegazini lakho, xa kuthelekiswa nezinye iintlobo zebhatata.

Nokuba ungakhetha oluphi uhlobo lwebhatata oyikhethileyo, nciphisa ubungakanani bakho kwaye ukhethe ukubilisa okanye ukubilisa endaweni yokubhaka.

Ngaba zikhona izibonelelo zokutya ibhatata ukuba unesifo seswekile?

Xa ityiwa ngokumodareyitha, zonke iintlobo zebhatata ziphilile. Ziphezulu kakhulu kwii-antioxidants, iivithamini, kunye neeminerals kwaye zinokubandakanywa ngokukhuselekileyo kwisidlo esifanelekileyo seswekile.

Nazi ezinye iindlela zokupheka ezinesifo seswekile onokuzama:

• Ukotapeya kunye nesaladi yeetapile
• Iikomityi zetapile ezimnandi
• Ukubhaka iitapile zebhatata emnandi
• I-oveni e-Crispy egcadiweyo i-fries yamazambane amnandi
• Iibhatata ezifakwe ibrokholi

Ngaba bukhona ubungozi bokutya ibhatata xa unesifo seswekile?

Ibhatata emhlophe lolona khetho lubhetele kunezondlo kumhlophe. Nangona kunjalo, kufuneka bonwabele kuphela ngokumodareyitha, okanye banokuchaphazela kakubi amanqanaba eglucose egazini.

Ezinye iitapile zikhulu kakhulu ngobukhulu, zisenza kube lula ukutya kakhulu. Soloko ukhetha iitapile ezinobungakanani obuphakathi kwaye uqiniseke ukuba ubandakanya okunye ukutya okusempilweni kwisicwangciso sakho sokutya yonke imihla.

Umgca wezantsi

Xa kutyiwa ngokumodareyitha, iitapile zinokuba yinxalenye yesicwangciso sokutya esisempilweni xa uphila nesifo seswekile. Ezinye iintlobo zebhatata zinokubonelela ngezibonelelo zokukunceda ulawule imeko yakho.

Oku kubandakanya iitapile zaseJapan kunye neebhatata ezimfusa.

Iibhatata zineziqulatho ezininzi kodwa zine carbohydrate. Ukugcina izabelo zakho zincinci kwaye zibile endaweni yokubhaka kuya kunceda ukuqinisekisa i-GL esezantsi.