Imibala ayenzi nje ukutya kube kuhle—inokuba luphawu lwamandla okutya. Nemfusa inamandla. Lo mthunzi wasebukhosini uvela kwi-anthocyanins-i-antioxidants yokulwa nezifo. I-pigment ivelisa ukutya okubomvu, okuluhlaza kunye ne-violet (njenge i-asparagus kunye neetamatato ), kuxhomekeke kuhlobo lwe-anthocyanin (kukho amakhulu). Isiqulatho esiphakamileyo se-antioxidant kwiibhatata ezimfusa, ngakumbi, ukulwa nokudumba kwaye kunceda ukunciphisa isifo sentliziyo kunye nomngcipheko womhlaza, ngokutsho kophononongo luka-2021. Ii-Antioxidants .
Kutheni kufuneka utye iRainbow xa isiza kwiziqhamo kunye nemifuno
GMVozd / Getty Imifanekiso
Purple Potato Nutrition
Iitapile ezimfusa, ezikwabizwa ngokuba ziibhatata ezimfusa, zinokuninzi okuza kuzilungiselela ngokwezondlo. Ukongeza kwi-antioxidants, igcwele i-fiber, i-vitamin C kunye ne-potassium, enokunceda ukunciphisa umzimba, ukugonywa kunye nempilo yentliziyo. Ukutya kwetapile enye emfusa ebhakiweyo ngolu hlobo lulandelayo, ngokwe USDA :
- 151 iikhalori
- 4 g protein
- 0 g amafutha
- 34 g iicarbohydrates
- 3 g ifayibha
- 943 mg potassium (20% Ixabiso lemihla ngemihla)
- 22 mg vitamin C (24% DV)
I-Antioxidant Powerhouse
Xa kuziwa kwi-antioxidants, ngokuqhelekileyo umbala unzulu, ungcono. Iitapile ezimfusa zigcwele i-anthocyanins, uhlobo lwe-antioxidant oluye lwaboniswa ukunciphisa umngcipheko wezifo ezininzi ezingapheliyo. Uphononongo luka-2015 kwi Inzululwazi yoKutya kunye neTeknoloji wafumanisa ukuba iitapile ezibomvu kunye nemfusa-zenyama avareji 16 ukuya 57 milligrams of anthocyanins nganye 100 grams. Oku kuphezulu kakhulu kuneetapile ze-orenji-orenji, ingxelo yophononongo luka-2019 Iimolekyuli .
Kwezinye iimeko, indlela okupheka ngayo ukutya inokuchaphazela amanqanaba e-antioxidant. Kuphononongo luka-2016 olupapashwe kwi I-Chemistry yokutya , abaphandi bajonga ukuba oku kuthetha ntoni kwiitapile ezimfusa ngokukodwa. Ilahleko ezinkulu ze-antioxidant zivela kwi-stir-frying (60%) kunye nokubhaka (22%), kanti i-microwaving (6%) kunye nokubilisa (8%) igcine ezona izondlo. Okubangela umdla, ukuqhotsa umoya ibonise ukunyuka kwe-31% kwi-antioxidants ekhoyo.
Oku akuthethi ukuba akufanele uqhube-gazinga okanye ubhake iitapile ezimfusa, kodwa ukuze ufumane i-antioxidant bang ye-buck yakho, zama ezinye iindlela zokupheka, kuquka ukubilisa okutywinwe nge-vacuum. Kuphononongo luka-2021 kwi Ii-Antioxidants , abaphandi bathelekisa ukubilisa, ukutshisa kunye nokutywinwa kwe-vacuum-sealed ukubona ukuba yeyiphi i-antioxidants eninzi kwiitapile ezimfusa, kunye nokubilisa kwe-vacuum-sealed kwaphuma phezulu.
Ngaba iitapile zisempilweni?Intliziyo isempilweni
Umxholo ophezulu we-antioxidant weetapile ezimfusa uguqulela kwiinzuzo zempilo yentliziyo. Uphononongo luka-2015 kwi Ijenali yeBhayoloji, ezoLimo kunye nezeMpilo yaphanda indlela iitapile ezitsalwa ngayo (i-180 millilitha yonke imihla) xa kuthelekiswa neyeza eliqhelekileyo loxinzelelo lwegazi elibizwa ngokuba yi-captopril. Ayizange ikhuphe iitapile ezimfusa kuphela iphucule kakhulu uxinzelelo lwegazi lwabantu, kodwa ikwanyuse kakhulu i-antioxidant elwa noxinzelelo lwegazi (ebizwa ngokuba yi-superoxide dismutase) egazini labantu. Olunye uphando ebantwini nakwizilwanyana luye lwavumelana nolu phando.
Ukuthatha inyathelo eliya phambili, isifundo se-2018 kwi Ukutya kweZityalo kwiSondlo soMntu wafuna ukufumanisa ukuba ukutya iitapile ezimfusa ziphembelela njani ukuqina komthambo, nto leyo enokukhokelela kuxinzelelo lwegazi kunye nesifo sentliziyo. Abantu kolu phononongo mhlawumbi banikwe i-200 g yetapile emfusa (malunga netapile enye ephakathi) epakishwe i-anthocyanins okanye i-200 g yetapile emhlophe ene-anthocyanins engahoywanga. Emva kweeveki ezimbini, uxinzelelo lwegazi luye lwaphucuka kakhulu kwabo batya iitapile ezimfusa xa kuthelekiswa neetapile ezimhlophe.
Iresiphi esemfanekisweni: Ipayi yePotato eSweet emfusa
Unqumla Ukukrala
Ngaba iitapile ezimfusa zinokunceda ukunciphisa ukuvuvukala? Ngokophononongo luka-2021 kwi Uphononongo oluBanzi kwiSayensi yoKutya kunye noKhuseleko lokutya , Ewe. Olunye uphononongo olubandakanyiweyo kuphononongo lubonise ukuba xa iitapile ezimfusa zixutywa neetapile ezimthubi, oko kwachaphazela ngokufanelekileyo ngakumbi kwiimpawu ezingama-92 ezidumba kumadoda asempilweni xa kuthelekiswa nesidlo seetapile ezimthubi kuphela (ngaphandle kwesicatshulwa setapile ezimfusa). Kwaye kwesinye sezifundo, ukusetyenziswa kwemihla ngemihla (i-150 g) yeetapile ezimfusa kwiiveki ezintandathu kunciphise iprotein esebenzayo ye-C-esebenzayo kwi-indawo yokuzila eyosulelayo-ngaphezulu komlinganiselo ofanayo weetapile ezimhlophe kubantu abasempilweni.
Izifundo ezininzi ziye zajonga ukuba zeziphi izitho ezinokuthi zixhamle kwiikhompawundi kwiitapile ezimfusa, ezizezi, isibindi kunye nezintso. Ukuza kuthi ga ngoku, uninzi lwezi zifundo zenziwe kwiimpuku okanye kwiimpuku, njengophononongo luka-2019 Ijenali yezoLimo kunye neKhemistri yoKutya kunye nophononongo luka-2017 kwi Iimolekyuli . Nangona kunjalo, isifundo se-2020 I-Chemistry yokutya balandele amadoda ali-17 asempilweni ukubona ukuba isicatshulwa seetapile ezimfusa sikuchaphazele njani ukudumba okunokwenzeka emva kwesidlo esikhulu esinekhabhathi eninzi. Kwaneeyure ezine emva kokutya, amadoda aye aphucula ukucolwa kwesisu kwaye anciphisa amanqanaba okudumba emva kokutya. Kubandakanya ukutya okune-antioxidant-ecebileyo, njengeitapile ezimfusa, kunye nesidlo kunokunceda umzimba wakho ufumane okungakumbi okufunayo kunye nokungaphantsi kwezinto ongazifuniyo.
Ukulwa umhlaza
Umhlaza sisifo esinzima, kodwa i-antioxidants inophando oluthembisayo lokuxhasa amandla abo okulwa nomhlaza. Iitapile ezimfusa azinjalo. Uhlobo lwe-antioxidants kunye ne-anti-inflammatory compounds kwiitapile ezimfusa zifunyenwe ukuba zithintele ukukhula kweeseli zomhlaza. Le yimpembelelo enika umdla kwiintlobo ezimbalwa zomhlaza.
Uphononongo luka-2015 kwi I Ijenali ye-Biochemistry yeZondlo yafumanisa ukuba iitapile ezibhakiweyo ezimfusa kunye netapile emfusa yacothisa enye yabalawuli ekukhuleni komhlaza wekoloni (ebizwa ngokuba yi-beta-catenin), kwaye yanqanda uninzi lweemveliso zayo eziyingozi ekukhuleni. Abanye baba baphandi baye benza uphando olufanayo, olupapashwe ngo-2017, kwakhona Ijenali yeZondlo zeBiyochemistry , kwaye yafumanisa ukuba iitapile ezimfusa zicinezele i-interleukin-6, isilawuli esiphambili sokuvuvukala kwamathumbu emathunjini kunye nomhlaza wekoloni. Oku kunokuba ziindaba ezilungileyo kunyango lwexesha elizayo olu hlobo lomhlaza oluqhelekileyo.
Ukongeza, isifundo se-2018 kwi Iingxelo ze-Oncology kufunyenwe iziphumo ezithembisayo zeetapile ezimfusa 'anthocyanins ekujoliseni nasekucinezeleni iiseli zomhlaza wesinyi. Nangona iitapile zingathathi indawo yonyango, iikhompawundi zazo ezinamandla ze-antioxidant zibonisa amandla okuthintela kunye nokuphelisa uphuhliso lweentlobo ezininzi zeeseli zomhlaza.
Umgca ongezantsi
Iitapile ezimfusa zineenzuzo ezininzi zempilo, uninzi lwazo ziphuma kumxholo wazo we-antioxidant. Ukuzitya kunokunceda ukunciphisa ukudumba kunye nomonakalo onokukhokelela kwizigulo ezingapheliyo, njengesifo sentliziyo kunye nomhlaza. Kukho izizathu ezininzi ezinyanzelisayo zokufumana obu buhle bunemibala eqaqambileyo kwipleyiti yakho-kwaye sineendlela ezininzi zokupheka ezikhuthazayo ukukunceda uqalise, kuquka iPatato eziMvubu ezicujiweyo zeGarlic, Isaladi yePotato emfusa yesiJamani kwaye Iphayi yePotato eSweet emfusa .
