Uthini umahluko phakathi kweetapile ezimnandi kunye neetapile?

Umxholo

• Iintsapho ezahlukeneyo zezityalo
• Zombini zinesondlo
• Izalathiso ezahlukeneyo zeglycemic
• Zombini zinokulingana kwisondlo esifanelekileyo
• Ungazilungiselela njani ngeendlela ezisempilweni
• Indlela yoku Peel amazambane
• Umgca wezantsi

Iitapile eziswiti kunye nesiqhelo zombini ziyimifuno yengcambu, kodwa ziyahluka ngenkangeleko kunye nencasa.

Bavela kwiintsapho ezahlukileyo zezityalo, banikezela ngezondlo ezahlukeneyo, kwaye zichaphazela iswekile yegazi lakho ngokwahlukileyo.

Eli nqaku lichaza umahluko ophambili phakathi kweetapile kunye nezinye iintlobo zeetapile, kunye nendlela yokuzilungiselela ngeendlela ezisempilweni.

Iintsapho ezahlukeneyo zezityalo

Iitapile eziswiti kunye nesiqhelo zithathwa njengengcambu yemifuno kodwa zihambelana kuphela.

Iitapile ezivela kusapho lobuqaqawuli bentsasa, Ukudibanisa, kunye neetapile ezimhlophe zii-nightshades, okanye Solanaceae. Inxalenye etyiwayo yezi zityalo zizilimo eziyizigaxa ezikhula ezingcanjini.

Zombini ezi ntlobo zivela kwiindawo zoMbindi nase Mzantsi Melika kodwa ngoku zityiwe kwihlabathi liphela.

Iitapile eziswiti zihlala zinesikhumba esimdaka kunye nenyama eorenji kodwa zize zimfusa, tyheli, kunye nobomvu. Iitapile zarhoqo ziza ngebala elinombala omdaka, mthubi, nobomvu kwaye zinenyama emhlophe okanye emthubi.

E-United States nakwamanye amazwe, iitapile zihlala zibizwa ngokuba zii-yam, nangona ziindidi ezahlukeneyo.

Iitapile eziswiti neziqhelekileyo ziyingcambu zombini. Bahlobene kakhulu kodwa bavela kwiintsapho ezahlukeneyo.

Zombini zinesondlo

Iitapile eziswiti zihlala zithathwa njengezisempilweni kuneetapile ezimhlophe, kodwa enyanisweni, zombini ezi ntlobo zinokuba nesondlo kakhulu.

Nalu uthelekiso lwezondlo lwee-3.5 ounces (100 grams) zamazambane amhlophe kunye neebhatata ngolusu, ngokulandelelana (,):

Ngelixa iitapile eziqhelekileyo kunye neebhatata zinokuthelekiswa nekhalori yazo, iprotein, kunye nomxholo wecarb, iitapile ezimhlophe zibonelela nge potassium eninzi, ngelixa iitapile ziphezulu kakhulu ku-vitamin A.

Zombini ezi ntlobo zeetapile zikwanazo nezinye izithako ezincedayo zezityalo.

Iitapile eziswiti, kubandakanya iintlobo ezibomvu nemfusa, zityebile kwii-antioxidants ezinceda ukulwa umonakalo weeseli emzimbeni wakho obangelwa ziiradicals zasimahla (3, 4).

Iitapile eziqhelekileyo zineekhompawundi ezibizwa ngokuba yi-glycoalkaloids, eziye zabonakaliswa zine-anticancer kunye nezinye iziphumo eziluncedo kwizifundo zetyhubhu yovavanyo (,).

Zombini ezi ntlobo zeetapile zityebile kwi-fiber, carbs, kunye neevithamini B6 kunye no-C. Iitapile ezimhlophe ziphezulu kwi-potassium, ngelixa iitapile zinevithamini A.

Izalathiso ezahlukeneyo zeglycemic

Iindidi zeetapile zahlukile kwisalathiso se-glycemic index (GI), umlinganiso wendlela ukutya okuthile okuchaphazela ngayo iswekile yegazi ().

Ukutya nge-GI ye-70 okanye ngaphezulu kubangela ukonyuka okukhawulezileyo kwiswekile yegazi xa kuthelekiswa nokutya nge-GI ephakathi ye-56-69 okanye i-GI ephantsi ye-55 okanye ngaphantsi.

Kuxhomekeke kuhlobo kunye nenkqubo yokupheka, iitapile zinokuba ne-GI ye-44-94. Iibhatata ezimnandi ezibhakiweyo zihlala zine-GI ephezulu kakhulu kunaleyo ibilisiweyo ngenxa yendlela yesitatshi se-gelatinize ngexesha lokupheka (8).

I-GI yeetapile eziqhelekileyo nayo iyahluka. Umzekelo, iitapile ezibomvu ezibilisiweyo zine-GI ye-89 ngelixa iitapile zeRusset ezibhakiweyo zine-GI ye-111 (8).

Abantu abanesifo seswekile okanye eminye imiba yeswekile yegazi banokuxhamla kuthintelo lokutya okuphezulu kwe-GI. Ke, kuhlala kucetyiswa ukuba ukhethe iitapile ezimhlophe kuneetapile ezimhlophe, njengoko iindidi eziswiti ngokubanzi zine-GI esezantsi.

Nangona kunjalo, indlela ukutya iitapile ezichaphazela ngayo iswekile yegazi ubukhulu becala kuxhomekeke kuhlobo lweetapile, ubungakanani besabelo, kunye nendlela yokupheka. Ngelixa ezinye iintlobo zebhatata inokuba ne-GI esezantsi kuneetapile eziqhelekileyo, ezinye azinjalo.

Iziphumo zokutya iitapile kwiswekile yegazi lakho, eyaziwa njenge-GI, iyahluka phakathi kweentlobo ezahlukeneyo zeetapile kunye neziqhelekileyo.

Zombini zinokulingana kwisondlo esifanelekileyo

Zombini iitapile eziswiti kunye neziqhelekileyo zibonelela ngefayibha, iivithamini, iiminerali, kunye namandla e-carbs kwaye zinokungena ekutyeni okunezakha-mzimba okubandakanya iintlobo ezahlukeneyo zokutya okusempilweni.

Ungazilungiselela njani ngeendlela ezisempilweni

Nangona iitapile zinesondlo kakhulu, zihlala zilungiswa ngeendlela ezingekho mpilweni.

Umzekelo, iitapile ezimhlophe zinokujikwa zibe ziifries zaseFransi, ezicoliweyo ngebhotolo kunye nokhilimu, okanye ukubhaka kunye nezithako zeekhalori eziphezulu.

Ngaphezu koko, iitapile zinokudityaniswa neswekile, iimarshmallows, okanye ezinye izithako ezisempilweni.

Ukulungiselela iitapile eziswiti okanye eziqhelekileyo ngendlela esempilweni, zama ukubilisa okanye ukubhaka, gcina ulusu ukuze ufumane ifayibha ngakumbi, kwaye usebenze ngamayeza amatsha okanye iziqholo endaweni yetshizi, ibhotolo, kunye netyuwa.

Ukuba ukhathazekile malunga nefuthe lale mifuno yengcambu kwiswekile esegazini lakho, khetha ukubiliswa kwiitapile ezibhakiweyo.

Ukubhangqa iitapile kunye nokutya okunee-carbs ezimbalwa, ezinje ngee-protein ezingafunekiyo kunye nemifuno engeyiyo yesitatshi, nazo zinokunciphisa ifuthe leswekile yegazi.

Zombini iitapile eziswiti neziqhelekileyo zinokuba yinxalenye yokutya okunesondlo. Bhaka okanye ubilise iitapile endaweni yokuziqhotsa, kwaye unamathele kwizithambiso ezinesondlo.

Indlela yoku Peel amazambane

Umgca wezantsi

Iitapile zahlukile kwezinye iindidi zeetapile ngembonakalo, incasa, kunye nesondlo.

Zombini iitapile eziswiti kunye nesiqhelo zibonelela ngeendlela ezahlukeneyo zezakhamzimba, kubandakanya iicarbs, ifayibha, ivithamin C, kunye nee-antioxidants. Ngelixa iitapile ezimhlophe ziphezulu kwi-potassium, iitapile zibonelela ngevithamini A.

Iitapile zinokuchaphazela iswekile yegazi lakho ngokwahlukileyo, nangona oku kuxhomekeke kudidi, ubukhulu bokukhonza, kunye nezinye izinto.

Ngokubanzi, zombini iitapile eziswiti kunye nesiqhelo zinokungena kwisondlo esifanelekileyo xa zilungiselelwe ngeendlela ezinesondlo.