Pherese Matla: Melemo e 7 ea Litapole tse Pherese

Litaba

• 1. E na le phepo e ntle haholo
• 2. Ho molemo bakeng sa tsoekere ea mali
• 3. E tletse li-antioxidants
• 4. Mots'eanong ntlafatsa khatello ea mali ea hau
• 5. MHo fokotsa kotsi ea mofets'e
• 6. Ka thusa ho tlatsa lekhalo la fiber
• 7. Hlasimolla poleiti ea hau
• Ntlha ea bohlokoa

Litapole tse pherese ke mahakoe a hohelang mahlo tseleng ea litapole.

Joalo ka litho tse ling tsa lelapa la litapole (Solanum tuberosum), Li tsoa semeleng sa li-tuber sebakeng sa lithaba sa Andes Amerika Boroa.

Ba na le boputsoa bo pherese hoo e batlang e le letlalo le letšo la ka ntle le nama ea ka hare e pherese e phatsimang, leha e se e phehiloe.

Mefuta e meng e tloaelehileng e kenyelletsa Purple Peruvia, Purple Majness, All Blue, Congo, Adirondack Blue, Purple Fiesta le Vitelotte.

Li na le botenya bo bobebe ebile li na le linate tse nyane, tatso ea lefatše ho feta litapole tse tšoeu.

Litapole tse pherese ke tsela e monate ea ho eketsa mmala poleiti ea hau ha u ntse u natefeloa ke melemo ea bophelo bo botle.

Mona ke melemo e 7 e makatsang ea litapole tse pherese.

1. E na le phepo e ntle haholo

Litapole hangata li fumana rap e mpe ka lebaka la litapole tsa eona tse phahameng tsa starch, empa li na le limatlafatsi tse ling tse ngata tsa bohlokoa mme e ka ba tlatsetso e phetseng hantle haholo ho seo u se jang ().

Litapole tse pherese li na le limatlafatsi tse tšoanang le tsa mefuta e meng ea litapole ka har'a Solanum tuberosum Lelapa, leha liminerale tsa bona li ka fapana ho latela mobu oo ba neng ba holisitsoe ho ona (, 2, 3).

Ho na le maikutlo a fosahetseng a hore limatlafatsi tsohle tse litapoleng li fumaneha letlalong la tsona. Ebile, halofo e fetang ea limatlafatsi tsa bona e fumaneha nameng ea bona (3).

3.5-ounce (100-gram) ea litapole tse phehiloeng ka letlalo e fana ka ():

• Lik'halori: 87
• Liprotheine: 2 dikgerama
• Li-carb: 20 dikgerama
• Faeba: 3.3 dikgerama
• Mafura: tlase ho 1 gram
• Manganese: 6% ea Boleng ba Letsatsi le Letsatsi (DV)
• Koporo: 21% ea DV
• Tšepe: 2% ea DV
• Potasiamo: 8% ea DV
• Vithamine B6: 18% ea DV
• Vithamine C:14% ea DV

Ho khahlisang, litapole li na le potasiamo e ngata ho feta libanana. Ho phaella moo, ho fana ka litapole ho fana ka ligrama tse 3 tsa fiber, ho tloha nama le letlalo, 'me ka tlhaho li na le sodium e fokolang (3,).

Litapole tsohle, ho kenyeletsoa le litapole tse pherese, li na le phepo e ntle 'me li fana ka limatlafatsi tse fapaneng letlalong la tsona le nameng. Ba ruile haholo-holo liminerale 'me ba ithorisa ka potasiamo e ngata ho feta banana.

2. Ho molemo bakeng sa tsoekere ea mali

Index ea glycemic (GI) ke tekanyo ea hore na lijo li phahamisa tsoekere ea mali ho isa kae. E tloha ho 0 ho ea ho 100, 'me GI e kholo ho feta 70 e nkuoa e phahame.

Phuputso e bapisoang bathong e fumane hore litapole tse pherese li na le GI ea 77, litapole tse mosehla li na le GI ea 81, 'me litapole tse tšoeu li na le GI ea 93 ().

Le ha mefuta eohle ea litapole e ama tsoekere maling ka lebaka la lik'habohaedreite tsa eona, litapole tse pherese li ka ba le phello e fokolang ho feta mefuta e meng ka lebaka la metsoako ea limela tsa polyphenol.

Metsoako ena e ka fokotsa ho kenella ha setache ka maleng, ka hona ea fokotsa litlamorao tsa litapole tse pherese maemong a tsoekere ea mali ().

Phuputso ea liphoofolo e hlokometse sephetho se ts'oanang, ho fumana hore ho fepa litapole tse pherese ho likhoto ho bakile mamello e ntle ea tsoekere le ho ntlafatsa maemo a tsoekere ea mali a makhuts'oane le a nako e telele ().

Ho ja litapole tse pherese ho fapana le litapole tse tšoeu ke mohato o motle ha u shebile tsoekere ea mali. Le ha setache se nang le litapole tse pherese se eketsa tsoekere maling, se etsa joalo hanyane hanyane ho feta starch ka mefuta e bosehla kapa e tšoeu.

3. E tletse li-antioxidants

Joaloka litholoana le meroho e meng e mebala-bala, 'mala o pherese oa litapole ke letšoao le bontšang hore li na le li-antioxidants tse ngata. Ebile, li na le tšebetso ea antioxidant ea makhetlo a mabeli ho isa ho a mararo ho feta litapole tse tšoeu kapa tse mosehla (7).

Antioxidants ke metsoako ea limela e ka sireletsang lisele tsa hau liphellong tse kotsi tsa khatello ea mali.

Litapole tse pherese li ruile haholo li-antioxidants tsa polyphenol tse bitsoang anthocyanins. Ke mofuta o tšoanang oa antioxidant o fumanoang ho li-blueberries le li-blackberries (3, 7,).

Ho ja anthocyanin e phahameng ho hokahane le melemo e 'maloa, ho kenyeletsoa le maemo a phetseng hantle a k'holeseterole, pono e ntlafetseng le bophelo bo botle ba mahlo, le ho fokotsa kotsi ea lefu la pelo, mofetše o itseng le lefu la tsoekere (7,).

Ntle le li-anthocyanin tse ngata, litapole tse pherese li paka li-antioxidants tse ling tse tloaelehileng mefuteng eohle ea litapole, ho kenyelletsa ():

• vithamine C
• metsoako ea carotenoid
• selenium
• tyrosine
• metsoako ea polyphenolic e kang caffeic acid, scopolin, chlorogenic acid le ferulic acid

Phuputso e nyane ho batho ba robeli e fumane hore ho kenya lijo tse le 'ngoe tsa litapole tse pherese ho ekelitse mali le moroto oa antioxidant. Ka lehlakoreng le leng, ho ja mofuta o tšoanang oa starch ea litapole e ntlafalitsoeng ka libiskiti ho bakile ho fokotseha ().

Phuputso e 'ngoe ho banna ba jeleng li-ounces tse 5.3 (ligrama tse 150) tsa litapole tse mebala e fapaneng letsatsi ka leng bakeng sa libeke tse 6 e hlokometse hore sehlopha sa litapole se pherese se na le matšoao a tlase a tšoaeang le matšoao a ts'enyo ea DNA, ha se bapisoa le sehlopha sa litapole tse tšoeu ().

Ho ja litapole tse pherese ho ka matlafatsa ts'oaetso ea hau ea antioxidant le ho fokotsa ho ruruha. Li ruile haholo-holo li-anthocyanin, e leng metsoako ea antioxidant e amanang le bophelo bo ntlafetseng ba mahlo le pelo, hammoho le kotsi e tlase ea mafu a sa foleng.

4. Mots'eanong ntlafatsa khatello ea mali ea hau

Ho ja litapole tse pherese ho ka phahamisa methapo ea mali le khatello ea mali. Karolo e 'ngoe e kanna ea ba ka lebaka la potasiamo ea tsona e phahameng, hobane phepo ena e thusa ho fokotsa khatello ea mali, empa li-antioxidant tsa bona li ka ba le seabo.

Phuputso e nyane ea libeke tse 4 ho batho ba nang le khatello e phahameng ea mali e fumane hore ho ja litapole tse pherese tse tšeletseng ho isa ho tse robeli habeli ka letsatsi ho fokotsa khatello ea mali ea systolic le diastolic (lipalo tse holimo le tse tlase tsa ho bala) ka 3.5% le 4.3%, ka ho latellana ().

Ntle le moo, liphuputso tse ling li bontša hore ha ho bapisoa le ho ja litapole tse tšoeu, ho ja litapole tse pherese ho ka fokotsa ho thatafala ha methapo. Ho ba le methapo e thata ho eketsa menyetla ea ho hlaseloa ke pelo kapa ho otloa ke seterouku, kaha lijana tsa hao li sitoa ho thelleha habonolo ha li arabela liphetoho tsa khatello ea mali ().

Ka kakaretso, ho ja lijo tse nang le polyphenol tse ngata, ho kenyelletsa le tse nang le li-anthocyanin tse kang litapole tse pherese, ho ka thusa ho phomotsa le ho matlafatsa methapo ea hau ea mali.

Ebile, metsoako ea polyphenol ka litapole tse pherese le lijo tse ling tse ngata li sebeletsa ho fokotsa khatello ea mali ka tsela e ts'oanang le ea mefuta e meng ea meriana e theolang khatello ea mali e tsejoang e le angiotensin-converting-enzyme (ACE) inhibitors ().

Litapole tse pherese li fumanoe li ntlafatsa khatello ea mali. Phello ena e kanna ea amana le metsoako ea tsona ea polyphenolic antioxidant, e sebetsang ka tsela e ts'oanang le ea meriana e theolang khatello ea mali.

5. MHo fokotsa kotsi ea mofets'e

Liphuputso tse 'maloa tsa labor li bontšitse hore metsoako e meng ea litapole tse pherese, ho kenyeletsoa le li-antioxidants, e ka thusa ho thibela kapa ho loants'a mofetše, ho kenyeletsoa le mofetše oa mala le oa matsoele (,).

Phuputsong e 'ngoe, lisele tsa mofets'e tse neng li phekoloa ka lero la litapole tse pherese li ile tsa hola butle haholo. Maemong a mang, karolo e ntšitsoeng e bile ea baka lefu la lisele tsa mofetše (,).

Ho bohlokoa ho hlokomela hore lipatlisiso ho fihlela joale li felletse feela ka lisele tsa mofets'e tse alafshoang ka lab le mofetše ka har'a likhoto. Ka hona, ha ho tsejoe hore na ho ja litapole tse pherese ho ka ba le litlamorao tse tšoanang ho batho.

Metsoako e meng ea litapole tse pherese e ka liehisa kholo ea - kapa ea bolaea - disele tse itseng tsa mofetshe. Patlisiso ea hajoale e lekanyelitsoe ho lithuto tsa lab, ka hona ha ho tsejoe hore na ho eketsa litapole tse pherese lijong tsa hau ho ama kotsi ea mofetše.

6. Ka thusa ho tlatsa lekhalo la fiber

Batho ba bangata ha ba kopane le Litaelo tsa Lijari bakeng sa khothaletso ea MaAmerika ea ho sebelisa ligrama tse 14 tsa faeba ka likhalori tse 1 000, empa ho eketsa likotoana tsa litapole tse pherese lijong tsa hau beke le beke ho ka thusa ho tlatsa lekhalo ().

Lisebelisoa tsa lijo li u thusa hore u lule u khotsofetse, li thibela ho sokela, li tsitsisa tsoekere maling hape li thusa ho boloka li-cholesterol tse phetseng hantle.

Likahare tsa litapole li fapana hanyane ho latela mokhoa oa ho pheha, empa haholo ho latela hore na u ja letlalo.

Mohlala, litapole tsa 3.5-ounce (100-gram) tse nang le letlalo le phehiloeng ka microwave li na le ligrama tse 3.3 tsa faeba, ha litapole tsa boholo bo lekanang li belisoa ntle le letlalo li na le ligrama tse 1.8 ().

Karolo ea starch ka litapole tse pherese (le tsohle) ke mofuta oa fiber e bitsoang starch e hanyetsanang. Starch e hanyetsanang e hanela tšilo ea lijo ka mpeng ea hao ea mala, empa libaktheria tse mala a hao a maholo lia e belisa (3).

Nakong ea ts'ebetso ena ea beliso, metsoako e tsejoang ka hore ke "chain-chain fatty acids" e hlahisoa. Metsoako ena e kenya letsoho ntlafatsong ea mala.

Litapole tse hanyetsanang le starch le tsona lia fapana ho latela mokhoa oa ho pheha, leha ho sa bonahale ho fapana haholo lipakeng tsa 'mala oa litapole. Starch e hanyetsanang e phahame ka ho fetisisa ha litapole li phehiloe ebe li hatsetsoa, ​​empa ha li futhumale (3).

Ho eketsa litapole tse pherese lijong tsa hau ho ka thusa ho eketsa phepelo ea hau ea fiber le ho eketsa setache se sa sebetseng se nang le phepo lijong tsa hau. Ho kotula melemo e kholo ka ho fetisisa ea fiber, li je ka letlalo 'me u li phehe pele ho nako, u li je li bata, joalo ka salate.

7. Hlasimolla poleiti ea hau

U ka sebelisa litapole tse pherese ka mokhoa o ts'oanang le kamoo u ka sebelisang mefuta e tšoeu, e mosehla kapa e khubelu.

Ho li beha bakeng sa litapole tsa nama e bobebe ke tsela e ntle ea ho eketsa mmala le thahasello lijong tsa hau - kamora moo, o hlile o ja ka mahlo.

Li sebelise ho etsa litapole tse khotliloeng kapa tse besitsoeng ebe u eketsa li-toppings tseo u li ratang haholo bakeng sa sejana se lehlakoreng leo bohle ba tla batla ho le leka.

Haeba u li rata li le lerootho joaloka li-fries, li tšele ka har'a li-wedges, u li tšele ka oli ea mohloaare, konofolo ea minced le rosemary, 'me u li besetse ho 400 ° F (204 ° C) metsotso e ka bang 20 kapa ho fihlela li le bonolo.

Ho fumana molemo oa starch ea tsona e sa thibeleng, sebelisa litapole tse pherese ho etsa salate ea litapole.

Tlohela matlalo, o a sege likotoana, ebe o a belisa ho fihlela a le bonolo. Ebe u li tšela ka liiee tse tšesaane tse tšesaane, litlama tse seng kae tse sa tsoa khuoa, le liaparo tse ling tsa Dijon-vinaigrette. Li chese ka sehatsetsing ebe u li sebeletsa li bata.

Pheha, pata kapa u besitse litapole tse pherese joalo ka ha u ne u ka etsa tse ling tse fapaneng tse khanyang. Ha ba nke nako e eketsehileng ho pheha le ho eketsa phaello le 'mala o khanyang lijong tsa hau.

Ntlha ea bohlokoa

Litapole tse pherese ke setho se phetseng hantle ebile se mebala-bala sa lelapa la litapole se lokelang ho tseba.

U ka li lokisetsa ka mokhoa o ts'oanang le kamoo u ka lokisang litapole tsa nama tse tšoeu kapa tse mosehla, empa haeba u li fapanyetsana, u tla thabela melemo e 'maloa ea bophelo bo botle.

Ha li bapisoa le litapole tse tloaelehileng, li na le index e tlase ea glycemic mme e ka ba betere bakeng sa tsoekere ea mali.

Melemo ea bona e mengata ea bophelo bo botle, ho kenyeletsoa e amanang le khatello ea mali le ts'ireletso ea mofetše, e tsoa ho li-anthocyanins - li-antioxidants tsa bohlokoa tse fumanehang ka bongata litapoleng tsena tse mebala-bala.

Nako e tlang ha u ea lebenkeleng le leholo, sheba hore na u ka fumana mefuta ena e ikhethang ea litapole ebe u ea.