Esinye sezakhi ezinempilo kubhatata yi-fiber yokudla, ekhonjiswe ukuthi isiza ukulawula amazinga kashukela egazini kubantu abanesifo sikashukela.
Incazelo
Naphezu kwamagama awo, ubhatata awekho emndenini owodwa namazambane, awusondeli ngisho eduze. Amazambane ama-tubers, ubhatata yizimpande. Kwezinye izindawo, izinhlobo ezimnyama zikabhatata zibizwa ngephutha ngokuthi ama-yam. Ama-yam amhlophe noma a-purplish ngombala, kuye ngezinhlobonhlobo. Inokunambitheka kwenhlabathi, ukuthungwa okuqinile, futhi ayinabo nhlobo ubumnandi.
Kunezinhlobo eziningi zikabhatata (yam), inyama emhlophe, ephuzi, ewolintshi kanye nensomi. Ngisho nokuma nosayizi kabhatata kuyahlukahluka kusuka kokufushane nokushubile kuya kokude nokuncane.
Inani lokudla okunempilo
Ubhatata, ikakhulukazi anemibala egqamile, anothe kakhulu kuma-carotene (provitamin A). Futhi ingumthombo omuhle kakhulu wamavithamini C, B2, B6, E kanye ne-biotin (B7). Ubhatata unothile ngamaminerali, uqukethe inani elikhulu le-manganese, i-folic acid, ithusi nensimbi. Futhi iqukethe i-pantothenic acid kanye ne-fiber yokudla.
Inzuzo yezempilo
Ubhatata ungumthombo omuhle kakhulu wamaprotheni emifino. Ubhatata ungumkhiqizo onekhalori ephansi kakhulu. Ngokungafani nezinye imifino yezimpande ezinesitashi, yaziwa ngoshukela wayo ophansi futhi ilawula kahle ushukela wegazi.
I-Antioxidant. Ubhatata kutholakale ukuthi unama-antioxidants amaningi, okuwenza abe usizo ekulweni nezimo ezivuvukalayo njengesifuba somoya, isifo samathambo, i-gout, njll.
Isifo sikashukela. Le mpande ene-fibrous ilungele abanesifo sikashukela njengoba ilawula kahle amazinga kashukela egazini futhi isiza ukwehlisa ukumelana ne-insulin.
Umgudu wokugaya ukudla. Ubhatata, ikakhulukazi izikhumba, aqukethe inani elikhulu le-fiber yokudla, asiza ukugcina umgudu wamathumbu onempilo, ekhulula ukuqunjelwa, futhi asiza ekuvimbeleni umdlavuza wekoloni.
I-Emphysema. Ababhemayo nezisulu zokungabhemi kufanele badle njalo ukudla okunovithamini A, njengoba intuthu iholela ekuntulekeni kukavithamini A, okuphumela ekulimaleni kwamaphaphu nezinye izinkinga eziningi zempilo. Ukukhula kwengane. I-folic acid etholakala kubhatata ibalulekile ekukhuleni nempilo yombungu.
Amasosha omzimba. Ukudla ubhatata njalo kuqinisa amasosha omzimba futhi kuqinisa ukumelana nezifo.
Isifo senhliziyo. Ukusetshenziswa kwale mpande ecebile nge-potassium kusiza ukuvimbela isifo senhliziyo kanye nesifo sohlangothi. Kuyasiza ukugcina ibhalansi kasawoti wamanzi emangqamuzaneni omzimba, kanye nokusebenza okuvamile kwenhliziyo nomfutho wegazi.
Amajaqamba emisipha. Ukuntuleka kwe-potassium kungabangela ukugoqa kwemisipha kanye nokuba sengozini enkulu yokulimala. Yenza ubhatata ube yingxenye evamile yokudla kwakho uma uziqeqesha kanzima ukuze ukhulise amandla futhi uvimbele amajaqamba nokulimala.
Ukucindezeleka. Lapho sinovalo, ubhatata, ocebile nge-potassium, usiza ukumisa ukushaya kwenhliziyo. Lokhu kuthumela umoya-mpilo ebuchosheni futhi kulawula ukulingana kwamanzi omzimba.
Amathiphu
Lapho uthenga ubhatata, khetha izinhlobo ezimnyama. Lapho impande iba mnyama, kuyanda okuqukethwe kwe-carotene.
Khetha ubhatata omise kahle, hhayi oshwabene. Gwema ubhatata oluhlaza okotshani, umbala oluhlaza ukhombisa ukuba khona kwento enobuthi ebizwa nge-solanine. Gcina ubhatata ngaphandle endaweni epholile, emnyama, futhi enomoya omuhle, futhi ungawusongi ngezikhwama zepulasitiki noma uwufake esiqandisini. Ingahlala iyintsha kuze kube yizinsuku eziyishumi.
Ungakwazi ukupheka ubhatata wonke. Ikhasi liqukethe imisoco eminingi, ngakho-ke zama ukungalinqamuli, kodwa lixube. Zama ukushushumbisa ubhatata, uwapholise, futhi uwasebenzise ngomshini wakho wokudla ukuze wenze isiphuzo esinomsoco ngokuxuba ubhatata neyogathi, uju, namafutha e-flaxseed.