Bohlokoa ba Nutrient ea Tubers
Litapole li 'nile tsa ngoloa e le lik'habohaedreite tse mpe ka lilemo tse mashome ka tlhahiso e nepahetseng ea saense le papatso. Liphuputso tsa khale li amana le litapole tse tšoeu ho eketsa boima ba 'mele le Mofuta oa 2 oa lefu la tsoekere. Litlaleho tsa khale tse tsoang lipatlisisong tsa Harvard University li bile li bontša hore litapole e ne e le limela tse nang le mafura a sa tšoaneleheng limela. Boitsebiso bohle bo bobe ba mecha ea khatello le lijo tse thibelang li-carbs li entse hore ba bangata ba rona re li tlose lijong tsa rona.
Lithuto tsa nakong e fetileng li ile tsa hlōleha ho kenyelletsa lintlha tsohle mabapi le hore na barupeluoa ba etsang lipatlisiso ba mofuta ofe ba ne ba ja. Lintlha tsa lipatlisiso li senole hore baithaopi ba ne ba ja li-fries tse ngata tsa Fora le litapole tsa litapole. Ha e le hantle, ho ja litlhapi le litlhapi ho ne ho ke ke ha e-ba le bophelo bo botle, ho matlafatsa boima ba 'mele, botenya le ho kula. Ka bomalimabe, lipatlisiso li entse phoso ea ho bitsa litapole e le lik'habohaedreite tse mpe ntle le ho nka lintlha tsena tsa bohlokoa haholo.
Phuputso ea morao tjena e hlahisitse litlaleho tsa khale tse sa pheleng ka litapole tse tšoeu. E hlaha, litapole ha li na molato empa li se li lokiselitsoe kapa li hlophisitsoe. Lintho tse ncha tse fumanoang li bontša hore litapole tse tšoeu ke lijo tse ntle haholo tsa karolo ea phepo e nepahetseng .
Ke hobane'ng ha Batho ba baholo le baatlelete ba sebetsang ba ja litapole tse tšoeu
Ho ea ka sehlooho se phatlalalitsoeng koranteng ea Journal of Advances ea Nutrition , litapole tse tšoeu li lokela ho kenyeletsoa e le meroho lihlabelong tsohle tsa lijo hobane li na le limatlafatsi tse hlokahalang. Litapole li boetse li bontšoa hore li na le lik'habohaedreite tse ntle tse nang le karolo ea bohlokoa phepong e nang le phepo e nepahetseng. Hona joale litapole ke meroho e sebelisoang ka ho fetisisa United States.
Litapole tse tšoeu li tletse limatlafatsi tse ngata, livithamine le mohloli o motle oa fiber. Li boetse li bontšoa hore li na le liprotheine tsa boleng bo phahameng ka lebaka la lihlahisoa tsa tsona tse phahameng tsa amino acid . Nakong ea teko ea lijo, e ne e khethiloe litapole ho feta mahlaseli a amino acid a khothalletsoang bakeng sa lysine, methionine, threonine le tryptophan. Li-amino acid, haholo-holo lysine li phetha karolo ea bohlokoa ho lokisa mesifa.
Karolo ea lik'habohaedreite kapa karolo ea starchy ea litapole li phahame holim'a letšoao la glycemic (GI) . Sena se bolela hore se kenella ka potlako ea mali empa baatlelete ba mamello ba rata taba ena. Lijo ke oli ea hau 'me litapole tse hlakiloeng li hlahisa lijo tse monate pele ho phepelo e thata.
Leslie Bonci, RD, Motlatsi oa Meriana ea Meriana ea Phepo e nepahetseng Setsing sa Bongaka sa Pittsburgh, o khothalletsa ho eketsa lenane la liprotheine kapa mafura a phetseng hantle ho fokotsa boemo ba GI. Sena se tla lumella matla a ho lokolla butle nakong ea ho ikoetlisa ka thata kapa nako e telele e sebetsang.
Litapole le Litholoana tsa Protheine
Ho ea ka phuputso ea litapole tse tšoeu, li na le protheine ea dimela. Boleng ba protheine ea dimela bo khetholloa ke eona e entsoeng ka amino acid le ho senya lijo. Boleng ba amino acid bo fuoa lintlha tse thehiloeng ho amino acid tse nang le lijo ha li bapisoa le litlhoko tsa 'mele oa motho oa amino acid. Litapole li boleloa hore li fetisitse boemo bo khothalletsoang bakeng sa li-amino acid tse 'nè tsa bohlokoa-lysine, methionine, threonine le tryptophan.
Li-proteine tse nang le litapole li fokotsehile (5g bakeng sa litapole tse lekaneng), empa boleng ba 'mele le boleng ba amino acid bo lekantsoe haholo. Sena se bolela hore 'mele o cheka le ho nka boholo ba amino acid ho senya litapole. Ha e le hantle, ho itšetlehile ka litapole, hoo e ka bang karolo ea 90 lekholong ea protheine e kenngoa. Boleng bona bo tšoana le boleng ba liprotheine tsa mahe a mangata (100% absorption).
Lipatlisiso tse ling tsa lipatlisiso mabapi le liprotheine tsa litapole li bontša hore boleng ba likokoana-hloko (tekanyo e tsoetseng pele bakeng sa ho hōla kapa tlhokomelo e arohanngoa ke chelete e fumanoang) ke e phahameng ho feta soya le limela. Litekanyo tse ntle tsa amino acid le lintho tse ling tsa bohlokoa li fumane liprotheine tsa litapole tse nang le boleng ba boleng bo phahameng le tse molemo bakeng sa ho ja lijo tse nepahetseng.
Melemo ea Bophelo
Mokhatlo oa Amerika oa Phepo e nepahetseng (ASN) o ile oa arolelana lipatlisiso tse pharaletseng 'me oa fana ka liphuputso litabeng tsa bophelo bo botle ba litapole. Bafuputsi ba bangata ba ile ba tšohla hore na ke hobane'ng ha litapole e le karolo ea bohlokoa ea phepo e nepahetseng.
Phuputso e 'ngoe e ile ea lebisa tlhokomelo ho basali ba bacha ba lilemo tse nang le bana le bohlokoa ba bophelo bo botle ba bophelo le phepo e nepahetseng. Ho ile ha boleloa hore bacha ba ntseng ba ja karolo ea 50 lekholong ea kabelo ea letsatsi le letsatsi ea meroho e akarelletsang litapole tse tšoeu. Lijo tsa bohlokoa ke tsa pele pele, nakong ea bokhachane le ka morao ho ntlafatsa bophelo bo botle ba 'mè le ngoana. Bakeng sa ho eketsa boitsebiso ba limatlafatsi bakeng sa basali bana, ho ne ho khothalletsoa ho eketsa litapole tse ruileng tsa potasiamo lijong tsa bona.
Lipatlisiso tse ling li bapisoa le litapole ho lik'habohaedreite tse ling hammoho le nama e omeletseng ha e jeoa ke bana ba banyenyane. Liphello li bonts'a bana hore ba je lik'hilojule tse fokolang tse 30 lekholong ha li sebelisoa litapole tse phehiloeng tse phehiloeng. Hape, tsoekere ea lijo ka mor'a lijo le insulin li ne li sa fapane haholo le pele li ja. Liphuputso li fana ka maikutlo a hore ho bala ha Glycemic index (GI) ha hoa tšepahala haeba litapole li kopantsoe le lijo tse ling. Ha e le hantle, ho ja litapole ka protheine kapa mafura a phetseng hantle ho bontšoa hore o lieha ho tsoa ka insulin kapa ho tsoa ha tsoekere. Liphuputso tsena li tšoana le liphello tse fumanehang ho batho ba baholo.
Phuputso e 'ngoe e ne e sheba potasiamo litapole e bapisoa le lijo tse ling tsa lijo. Ho ea ka lipatlisiso, ke karolo ea boraro lekholong feela ea Maamerica e amohelang phepelo ea 4700 mg / d ea potasiamo. Litapole ke mohloli o moholo oa potasiamo tse fanang ka karolo ea 19-20 lekholong lijong tsa Amerika. Lipatlisiso tse fokolang li 'nile tsa hlahloba litlhoko tsa lijo tsa potassium li sebelisa lijo. Leha ho le joalo, thuto ea pele-ea-eona-mofuta oa sehlopha sa babatlisisi Univesithing ea Purdue e fumane hore ho na le bothata ba potassium ho litapole haholo hamolemo ho feta ho tsoa ho li-supplement. Sena se bolela hore 'mele o khona ho nka le ho sebelisa potasiamo ka mokhoa o atlehang ha o ja litapole tse tšoeu.
Litapole Tšehetsa Mosebetsi oa Hao
Ha e le hantle litapole ke e 'ngoe ea meroho e sebelisoang ka ho fetisisa Amerika. Hape ke mohloli o theko e tlaase oa limatlafatsi tsa bohlokoa. Bonyane karolo ea 50 lekholong ea baahi e lokisetsa litapole tsela e nepahetseng ka ho e belisa, ho e pheha kapa ho e belisa ho boloka bohlokoa ba phepo.
Ho ea ka sehlooho se hatisitsoeng ke American Dietetic Association, ho ja litapole tse khōlō tse besitsoeng ho sebetsa hantle joaloka pasta ho lokisetsa baatlelete bakeng sa ho sebetsa ka thata nako e telele. Li- carbohydrates tse ntle li bontšoa ho fana ka matla a lekaneng le ho thibela tlala ka lihora tse ngata. Motho e mong ea bohareng o phehile litapole tse tšoeu ke lik'hilojule tse ka bang 170, 37g ea carbs, 5g ea protheine, le 4g ea fiber e se nang mafura.
Litapole le tsona li na le lysine e ngata, e leng amino acid ea bohlokoa le e 'ngoe ea liprotheine. Protheine ea boleng bo phahameng ba semela e fumanoang litapole e bontšoa ho khothalletsa ho hōla ha mesifa le ho sebetsa hantle ha litho tsa 'mele. E boetse e bontšoa hore e chesa mafura ka tsela e atlehang ho khothalletsa ho fokotsa mafura a 'mele.
Batho ba baholo le baatlelete ba sebetsang ba sebelisa monyetla oa matla a matle le melemo ea kaho ea mesifa ea litapole tse tšoeu. Li-phytochemicals, li-antioxidants le limatlafatsi tse hlokahalang li boetse li bontšoa ho tšehetsa bophelo bo botle. Ho bonahala bopaki bo lekaneng bo fanoe ho tšehetsa litapole e le lijo tse matlafatsang ho lula lijong tsa hau.
Litapole Litlhahiso
Bake kapa pheha litapole tsa hau ho e-na le ho tsuba.
Qoba litlolo tse mafura tse kang tranelate e bolila, chisi ea cheddar le botoro.
Bake litapole tsa litapole mme u sebelise ha ho tsoekere e ekelitseng ketchup ea mofuta.
Thabela litapole tsa hau tse halikiloeng tse nang le kantle ea yogurt ea Greece ho e-na le tranelate e bolila kapa botoro.
Lokisetsa litapole tsa mashed ho sebelisa noe ho ea ka tlaase ea sodium kapa meroho, mafura a se nang mafura kapa a mafura a tlaase, kapa oli e tlase ea lithollo tsa majoe a Greece.
Likopi tsa litapole hase limela tse sebeletsang.
> Mehloli:
Dariush Mozaffarian, MD le al., Liphetoho Lijong le Bophelo ba Bophelo le Boima ba Nako e Telele Ho Fumana Basali le Batho, New England Journal of Medicine , 2011
> Janet C. King le al., White Potate, Bophelo ba Batho, le Tataiso ea lijo, Tsoelo-pele ea phepo e nepahetseng , 2013