Patates Kilo Aldırır mı?

Günümüzde karbonhidratlar, özellikle yüksek proteinli diyetlerin çoğalmasıyla birlikte kötü bir üne kavuştular.  Pirinç, ekmek ve makarna görünüşte şeytanlaştırıldı ve hatta  sebze olan patates bu guruba dahil edildi. Ama patates gerçekten kötü mü? Patates kilo aldırır mı? Diyetinizde ne gibi bir etkisi var?

Yanlış anlaşılmış sebze

Patates nedir? Bir orta patates yaklaşık 163 kalori ve 34g karbonhidrat barındırır. Daha net bir resim elde etmek için, bu dörtte beşte bir beyaz pirinç veya spagetti veya üç dilim kepekli ekmek ile aynı ölçüde  karbonhidrat barındırır.

Ama aynı zamanda patates ayrıca 4,7 g lif, 4,3 g protein, muz olarak iki kat fazla potasyum ve  B6 Vitamini, C Vitamin ve magnezyum içerir yani patateste daha fazla besin-yoğun olan çok fazla tahıl ve sebze var.

Vitaminlere sahip olmanın yanı sıra, patates aynı zamanda bitkiler tarafından üretilen kimyasal maddeol olan fitoesterler (fenolikler, flavonoidler, poliaminler ve karotenoidler) içerir. Phytonutrients, onları tüketenlere antioksidan ve anti-inflamatuar faydalar sağlayabilir.

Bir bakıma, patates kilo kaybı için bile iyi olabilir, ancak aşırı bir patates diyeti ile değil. Sadece bir tür yemeği yemeniz kilo vermenize yardımcı olabilir. Bir çalışmada, patates, kahverengi pirinç ve tam buğday ekmeği dahil 38 gıda doygunluk endeksi üzerinde en yüksek sırada yer aldı. Bu, insanların patates yedikten sonra daha dolgun hissettiklerini ve daha az yedikleri anlamına geliyor.

Pişirilmiş dondurulmuş  patates aynı zamanda, kilo vermenize yardımcı olabilir, çünkü soğutma, dayanıklı bir nişasta oluşturur, bir iki yumruk içeren bir diyet lifi türü: Kalori yakmanızı artırır ve açlık hormonlarını kapatır. Pişirilmiş patatesi oda sıcaklığında veya buzdolabında soğutmak suretiyle dirençli nişasta seviyelerini yükseltebilirsiniz. (Yeniden ısıtmanın dirençli nişasta miktarının düşmesine neden olduğunu unutmayın.)

Patatesi, şişman  kişilerde kilo vermeden kan basıncını düşürdüğü tespit edilmiş. Bir çalışmada, yüksek tansiyonu olan 18 fazla kilolu ve obez hasta, dört hafta boyunca günlük mor patateslerle beslenmiş.

Çalışmanın sonunda, katılımcılar kilo almadan daha düşük tansiyona sahip oldukları bulgulanmış. Çalışma mor patates kullanılarak yapılmasına rağmen, araştırmacılar diğer patates türlerinin de aynı etkiye sahip olacağına inanıyor.

Bu sebze değil, nasıl kullanıyorsun?

Çalışmadaki mor patateslerin yağsız ve az yağda kızartılmadan fırında pişirilmesi önemlidir. Kaynatma ve pişirme de kızartmadan daha iyi seçenekler. Patates, sağlıksız toppings ile yüklediğiniz zaman diyetinize nispeten zararsız bir ek olmaya son verin.  Patatesin üzerine tereyağı ve ekşi krema kullandığınızda patatesi ketçap ve mayonezde boğduğunuzda, oldukça masum bir patatese çok miktarda yağ ve şeker katmış olursunuz.

Üstelik, zaman zaman bir kızartma olmazsa olmaz bir şey değildir. Atalarımız daha az yiyip ve daha fazla hareket ederken, bu günlerde insanlar tam tersini yapıyorlar, bu nedenle nişasta ihtiyacımız da değişti. Patates, bu nedenle birincil besin kaynağı olandan daha fazla bir yan tabak olarak ele alınmalıdır. Orta boy patatesin yarıdan fazlası çoktur.

Özetle

Patates seni şişmanlatıyor mu?  Nasıl pişirirseniz, ne kadar yersiniz, ve içine ne koyarsınız, hayattaki çoğu şeyde olduğu gibi, patatesin faydası ve zararı da o kadardır.

Sadece kaynatılan veya pişirilen küçük bir parça tüketin, mümkün oldukça en fazla lif elde etmek için kabuğu ile  yiyin ve kalorili bombalarla doldurmadan önce iki kez düşünün. Patates kızartması  için özlem duyuyorsanız, kendinizi mütevazı bir tabak hazırlayın ve kendinizi daha da fazla kalori katan çeşnilerden uzak durun diyor kısaca işin uzmanları.

hülyatv

hulyacar2001@yahoo.com

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