Sibuye ngelo xesha lonyaka xa ukutya kukhanya ngokukhanya kwawo: ibhatata, ibhatata okanye ibhatata. Kwaye ayenzi enkosi kuphela kuyo incasa emnandi yeswekile yendalo, kodwa nakwiipropathi zayo ezintle.
Ibhatata emhlophe yi Umthombo ogqwesileyo wefiber, Ukubonelela nge-7 gram ngekomityi nganye, kunye nevithamini A (beta carotene), ivithamin C, ivithamin B6, potassium kunye nemanganese. Esi tuber sisondlo sikwabonelela ngeevithamini B1, B2, B3 kunye neB5, magnesium, phosphorus kunye nobhedu.
Ukuba siyayipheka kwaye asisusi ulusu ukuba siyitye, ibhatata emhlophe ibonelela ngokwanelisayo Iikhalori ezili-180 ngekomityi ngekomityi nganye, yiyo loo nto inokuthi isebenze njengekhosi yesibini yokuzalisa kunye nesiseko sekhosi ephambili yesidlo sasemini okanye isidlo sangokuhlwa.
Kananjalo akufuneki ukuba silibale igalelo lokungathathelwa ngqalelo kweempawu zetapile ezimele umzimba wethu. Ikomityi yale mifuno inayo malunga ne-4 gram yeprotheni. Ngale ndlela, akumangalisi ukuba ii-vegans ziyayithanda.
Xa kuziwa ekuphekeni, inokuphekwa, ibhakwe kwaye iyosiwe, okhetho lokuqala lube lolusempilweni kwaye, ke ngoko, olona lucetyiswayo xa kuthethwa ngokubandakanya ibhatata ekudleni kwakho. Njengazo iitapile, ezinazo ngokufana okungenakubalwa, inokucocwa ukuze isebenze njenge-puree okanye ilungiselele ukubhaka okuswiti, ngelixa siyinqumle ibe ngamaqhekeza okanye izilayi Ingangumlingani omkhulu kwinyama eyojiweyo okanye kwindawo efanelekileyo yeesaladi zethu.
Ngamafutshane, oku kutya kuvela eMzantsi Melika yimveliso emnandi ngokwenene esingafanele siyeke ukuyithenga ngoku kuba ilixesha lokuxhamla kuzo zonke izibonelelo zayo.