Kwizithuba zethu, amazambane abizwa ngokuba isonka sesibini, kuba sikhona kwisondlo phantse yonke imihla. Yilungiselelwe ngokwahlukileyo okanye idibene kwezinye izitya, iisobho, iitrowns, ezisetyenziselwa ukuzaliswa kwama-pie kunye ne-varenki.
Nangona kunjalo, izondlo zibeka iifatates njengezitya ezingenakusizo kulabo abafuna ukulahla ubunzima obunzima. Kwinkcazelo yezidlo ezininzi kubhaliwe ukuba ungadla nayiphi na imifuno, ngaphandle kweetatata. Yaye ukuba ngaba izondlo zibahloneli iitapile eziphekiweyo, ngoko ungathini ngamatatayi othosiweyo, onomxholo wekhalori.
Izinzuzo kunye nokulimala kwamazambane ezonyiweyo
Inzuzo ephambili yeetatata ezifusiweyo kukuba kulula ukulungiselela kunye nesitya esiqinileyo. Ukunyanga iindwendwe ezingalindelekanga ngento elumnandi ilula ngokwaneleyo - unako ukukhaba amazambane, kwaye ukubeka amakhakhethi asekhaya. Kuya kuyanelisa, ngokukhawuleza kwaye kungabizi.
Phakathi kwezixhobo ezincedo zeetayibhile ezityongweyo, ukuhlanganiswa kwayo kunye namavithamini kunye neemaminerali: i-carotene, i-vitamin C, iD kunye neqela le-vitamin B, i-phosphorus, i-calcium, i-magnesium, i-bromine, i-zinc, isinyithi. Kodwa eyona nto ibaluleke kakhulu yi-potassium, efumaneka kwizinto ezininzi kwiitatayi. Unokufumana umthamo we-potassium wansuku zonke xa udla isiqingatha se kilogram yamazambane. Le maminerali inoxanduva lokusebenza ngokupheleleyo kwenkqubo ye-cardiovascular system, igcina ukulinganisela kwamanzi, inciphisa ukuvuvukala kwaye ingathobeli iindunci ze-asidi.
Ukongeza, iifatata iqukethe i-pectin, i-acids efanelekileyo kunye nefiber, ephucula ukugaya kunye nokunceda ukucoca umzimba. I-2% yobuninzi beetatata yiprotheni, equkethe amino acid ezibalulekileyo zomzimba.
Ukuze siqonde oko kukulimaza amazambane adibeneyo, kufuneka sihlolisise enye into esebenzayo. Kuthe malunga nesitashi. I-15 ukuya kwi-20% yobunzima beetatata. Kwaye, kwiintlobo zangaphambili zale khohla yemifino ingaphantsi kwexesha elizayo.
Isitashi sinemihlaba eninzi encedo kumzimba: inxaxheba ekukhuselweni kwamzimba omzimba kunye nokuveliswa kwe-acid acids, inceda ekulwa neenkqubo ezivuthayo kunye ne-pathogenic microbes, isusa amanzi amaninzi emzimbeni, inomthwalo omkhulu wamandla. Ngokusetyenziswa ngokulinganayo kwamazambane, ukubunjwa kwalo kuya kuthintela impilo yempilo kuphela.
Nangona kunjalo, kunye neendawo ezintle zezitshalo zesitashi zininzi kakhulu: zikhokelela ekuqokeleleni kwamandla angasetyenziswayo ngendlela yeefompo zeoli.
Zingaphi ii-kilocalories zisebhatatesi ezidibeneyo?
Umbuzo wukuthi, ziingaphi iikhalori kwiitatayi ezidibeneyo, zikholisa abantu abaninzi ngeze. Emva kwayo yonke into, nokuba kwintlonelo, kunokucingelwa ukuba ukuhlanganiswa kwesamba esikhulu se-starch kunye ne-oyile yemifino kuya kukhokelela kumanani aphakamileyo kwimixholo ye-caloric yemveliso.
Iitatayi ezinamaqabunga zinomxholo wekharoriki ophakathi: iiyunithi eziyi-80. Ngokupheka nokupheka imifuno, lo mfanekiso uhluka kancinci.
Ngokuqinisekileyo, inani elinjalo leeekhalori liyakuchukumisa kakubi lo mfanekiso. Ngako oko, ngomnqweno omkhulu wokutya iitatayi eziqingqiweyo, kukufanelekile ukuba wenze ngaphambi kokuhlwa kwasemini, xa umzimba ulungiselelwe umsebenzi ogcweleyo kwaye unokufumana iikhalori, kwaye ungayifaki.