čĩ¤ãĄãããŽãããŽãĩããã¤ãĸ - åŠįšã¨ãŦãˇã
č¨äēä¸ã§
- ãĩããã¤ãĸã¯čĩ¤ãĄãããĢããã§ããīŧ
- čĩ¤ãĄãããĢãĩããã¤ãĸãä¸ãå§ãããã¨ãã§ãããŽã¯ãã¤īŧ
- ãã¤ãžãããŽæ é¤äžĄ
- čĩ¤ãĄãããŽãããŽãĩããã¤ãĸãŽåŠįš
- ãĩããã¤ãĸã¯äšŗå ãĢãĸãŦãĢãŽãŧãåŧãčĩˇããã
- ãĩããã¤ãĸãé¸æããĻäŋåããæšæŗīŧ
- čĩ¤ãĄãããŽãããŽãĩããã¤ãĸãčĒŋįããæšæŗīŧ
- čĩ¤ãĄãããŽãããŽã¯ã¤ãã¯ãĩããã¤ãĸãŦãˇã
åäžãéŖãšãéŖãšįŠã¯ãæéˇããã¨éŖįæ´ģãĢ大ããĒåŊąéŋãä¸ããžãã åäžãčĒåãŽåš´éŊĸãĢåŋ čĻãĒéŠåãĒæ é¤į´ ãæåããĻãããã¨ãįĸēčĒãããŽã¯ã严čĻĒãŽč˛Ŧäģģã§ãã ããããåäžããĄã¯ä¸čŦįãĢããããéŖãšįŠãĒãŽã§ãæã ããããįŽĄįãããŽã¯é常ãĢéŖãããããããžããã ããããéŖãšįŠãĢ寞åĻãããĢã¯ãæŖããéŖãšįŠãé¸ãŗãããŽéŖãšįŠãããããããŽãĢãããããĢčĒŋįãããã¨ãé常ãĢéčĻãĢãĒããžãã ããŽãããĒéŖãšįŠãŽ1ã¤ããĩããã¤ãĸã§ãã ããĩããã¤ãĸãã¯ããĒããããããĢåēåŊĸįŠãå°å Ĩããã¨ãããĒããŽåäžãĢį´šäģããį´ æ´ãããéŖãšįŠã§ãã
ãĩããã¤ãĸã¯čĩ¤ãĄãããĢããã§ããīŧ
ãĩããã¤ãĸã¯é常ãĢæ é¤äžĄãéĢãããããããŽã¯č¨ããžã§ããããžãããčĩ¤ãĄãããŽãããŽåŽį§ãĒããĄãŧãšãããŧãã§ãã åŊŧãã¯ä¸čŦįãĢčĩ¤ãĄãããĢåĨŊãžããĻããį´ æĩãĒã¯ãĒãŧããŧãĒčŗĒæãæãŖãĻããžãã
čĩ¤ãĄãããĢãĩããã¤ãĸãä¸ãå§ãããã¨ãã§ãããŽã¯ãã¤īŧ
ããĒãã¯6ãļæãŽåš´éŊĸããããĒããŽčĩ¤ãĄãããĢãã¤ãžãããä¸ãå§ãããã¨ãã§ããžãã ãããããĨãŧãŦãŽåŊĸã§ããĒããŽčĩ¤ãĄãããĢį´šäģãããŽã§ãåŊŧåĨŗãéŖãšããŽã¯į°Ąåã§ãã ããã8ãĩæã§ãåŊŧåĨŗã¯ããããããˇãĨã§åĄãŖãŊãåŊĸã§ããããã¯įąŗããĒãŧãéēĻã§éŖãšããã¨ãã§ãããããĢãĒãã§ãããã
ãã¤ãžãããŽæ é¤äžĄ
æ é¤į´ | 100ã°ãŠã ããããŽé
ãŋãŗãã¯čŗĒ | 1.6ã°ãŠã
ãĒãĄãŦ6 | 0.01ã°ãŠã
ããĄã¤ã | 3ã°ãŠã
įæ°´åįŠ | 20.1ã°ãŠã
ãĢããĒãŧ | 86
ãŊãŧãš īŧ//www.healthline.com/nutrition/foods/sweet-potatoes#section1
čĩ¤ãĄãããŽãããŽãĩããã¤ãĸãŽåŠįš
ãĩããã¤ãĸãĢã¯åĨåēˇä¸ãŽåŠįšããããããããžãã ãããĢããĒããŽčĩ¤ãĄãããåžããã¨ãããã¤ããããžãīŧ
1.äžŋį§ãäēé˛ãč§Ŗæąēãã
įšįļãŽč¯ãäžįĩĻæēã§ãããã¨ããĩããã¤ãĸã¯ããĒããŽčĩ¤ãĄãããŽäžŋį§ãé˛ããã¨ãã§ããĻãåĨåēˇįãĒéŖéãįļæãããŽãåŠããžãã
2.ããŧãŋãĢãããŗã¨ããŋããŗA
ãĩããã¤ãĸãĢã¯ãčĻåãæšåããããŋããŗAã芰ãžãŖãĻããžãã ãĩããã¤ãĸãĢã¯å¤éãŽããŧãŋãĢãããŗãåĢãžããĻãããããŋããŗAãŽ1æĨãŽæ¨åĨ¨æåéãŽ100īŧ äģĨä¸ãåĢãžããĻããžãã
ã¤ããĨãããŖããŧãšãŋãŧ
ãĩããã¤ãĸãĢã¯ãããããŽããŋããŗCã¨EãåĢãžããĻããžããŽã§ãčĩ¤ãĄãããŽå įĢãˇãšãã ãåŧˇåããéĸ¨éĒãåšŧå ãã¤ããžããããææįã¨æĻããŽãĢåŊšįĢãĄãžãã åŊŧåĨŗãŽčãĢãã¨ãĻãč¯ãã§ãã
4.ãããĢããĒãŧ
ããã¯ããŽéĢãĢããĒãŧãŦããĢãŽãããĢåäžããĄãŽäŊéåĸå ãåŠããåĨåēˇéŖåã§ãã åšŧå ã¯äŊéãåĸããåŋ čĻãããããĩããã¤ãĸã¯ããĒããããĒããŽåäžãŽäŊãŽįēéãåŠãããããŽããĒããĢæéŠãĒæšæŗã§ãã
貧čĄãäēé˛ãã
ãĢãĢãˇãĻã ã¨éãåĢãžããĻããããŠãĄããčĩ¤ãĄãããåäžãŽæéˇãĢæŦ ãããžããã éã貧čĄãŽäēé˛ãĢé常ãĢæįã§ãã
ãĩããã¤ãĸã¯äšŗå ãĢãĸãŦãĢãŽãŧãåŧãčĩˇããã
ãĩããã¤ãĸãéŖãšããã¨ãĢããŖãĻčĩˇãããããããĒãå¯äŊį¨ã¯ããģãããčãããŗã¸ãŗãŽãããĒäģãŽéčã¨æ¯ãšãĻé常ãĢäŊãã§ãã åŊŧãã¯ä¸čŦįãĢčĩ¤ãĄãããĢãĸãŦãĢãŽãŧååŋãåŧãčĩˇãããã¨ã¯ãããžããããããĻããããĩããã¤ãĸããĩããã¤ãĸãŽããĨãŧãŦãŽãããŧããŧããĢããĒããŽčĩ¤ãåãéĸäšŗããããã¨ãåŧˇãæ¨åĨ¨ããįįąã§ãã ããããčĩ¤ãĄããããĩããã¤ãĸãĢãĸãŦãĢãŽãŧãčĩˇããå¯čŊæ§ããããããååãįēįšãä¸įĸãŽå åããĒãããŠãããįĸēčĒããĻãã ããã åŊŧãã¯ãããåŊŧãã¨ä¸č´ããĒãå ´åãåŊŧãã¯ãžããŦãšãéįēããåžåããããããã¯åŊŧãããããåãåēãå¯čŊæ§ããããžãã
ãĩããã¤ãĸãé¸æããĻäŋåããæšæŗīŧ
ãĩããã¤ãĸãé¸æããĻäŋåãããããŽæč¯ãŽæšæŗãĢéĸããããã¤ããŽããŗãããããžãã
1.ãã¤ãžãããŽé¸ãŗæš
ææŠæ ŊåšãããĻããéčã財ããŽãä¸įĒã§ãã螲čŦãããããĢåĢãžããĻãããã¨ãåŋé ããåŋ čĻããĒãããã§ãã ãĩããã¤ãĸã¯ä¸ããããŽå¤§ããã§ãããŖããããæģãããĒčãæã¤ãšãã§ãã æąããĻããå¯čŊæ§ããããŽã§ãæãããč¤č˛ãŽæįšãįŠ´ããžãã¯ãããããæģ˛ãŋåēãĻããæļ˛äŊãããããŽã¯é¸æããĒãã§ãã ããã čĻããĻãããĻãã¸ãŖãŦã¤ãĸãŽč˛ãæŋããģãŠãããã¯æé ¸åįŠčŗĒãĢå¯ãã§ããžãã
2.ãã¤ãžãããŽäŋå
ãĩããã¤ãĸãåˇčĩåēĢãĢäŋįŽĄããåŋ čĻã¯ãããžããã ãããã¯åŽ¤æ¸Šã§č˛¯čĩãããã¨ãã§ããã 厤渊ã§äŋåãããĻããå ´åãããã¯ãããã1éąéäģĨå ãĢäŊŋį¨ããããšãã§ãã ããĒãããããå°ä¸åŽ¤ãžãã¯æããĻæļŧããããŗããĒãŧãŽãããĒåˇãããĻæãå ´æãĢäŋįŽĄãããĒãã°ãããĒãã¯ããããæ大1ãļæéäŋįŽĄãããã¨ãã§ããžãã ãããããéˇãããããäŋã¤ãã¨ã¯æąēããĻå§ããããžããã
čĩ¤ãĄãããŽãããŽãĩããã¤ãĸãčĒŋįããæšæŗīŧ
čĩ¤ãĄãããŽãããĢæįãããã¨ããĢčĄããšãæãéčĻãĒãã¨ãŽä¸ã¤ã¯ãæįŠãéčãįŽãããããåãŖããããåãĢããæ´ããã¨ã§ãã ããĒãããããæããããĻã¯ãĒãŧããŧãĒčŗĒæãæã¤ãã¨ãįĸēåŽã¨ãããããĢããĒãããĩããã¤ãĸãŽįŽãåãé¤ããã¨ãįĸēåŽãĢããĒããã ããĒããŽčĩ¤ãĄãããŽãããĢãĩããã¤ãĸãæēåãããããĢäŊŋį¨ãããã¨ãã§ããå¤ããŽčĒŋįæčĄããããžãã ãĩããã¤ãĸãŽéĸäšŗéŖãäŊãæšæŗã¯æŦĄãŽã¨ããã§ãã
- ããŧããŗã°īŧãĒãŧããŗã220âãĢå įąããžãã ãĩããã¤ãĸãåēããĻãæēåããããŧããŗã°ããŦã¤ãŽä¸ãĢįŊŽããžãã 45åéįŧããåˇãžããĻįŽããããžãã
- į Žãīŧãã¤ãžãããŽįŽããããåãããããĻį Žãã
- å§åčĒŋįīŧãããã¯įŽããããĻãŋããåããĢããæããããĒããžã§å§åčĒŋįãããã¨ãã§ããã
- č¸ãīŧããããããŽįŽããããĻåããč¸ãå¨ã§æããããĒããžã§č¸ããžãã
- éģåãŦãŗã¸īŧįŽããããåžãããããããį´°ããåããįŠ´ããããžãã æŦĄãĢãããããį´10åéãéĢãč¨åŽã§éģåãŦãŗã¸ãĢå Ĩããžãã
čĩ¤ãĄãããŽãããŽã¯ã¤ãã¯ãĩããã¤ãĸãŦãˇã
ãĩããã¤ãĸãčĒŋįãããããĢäŊŋį¨ãããããžããžãĒãã¯ããã¯ãčĻãĻããžãããŽã§ãčĩ¤ãĄãããŽéŖãšįŠãŽåŗããããĢč¯ããããããŽį°ĄåãĒãŦãˇããããã¤ãčĻãĻãŋãžãããã
1.ãã¤ãžããã¨ãĢããããŽããĨãŧãŦ
ããŗã¸ãŗã¨æˇˇããĻãããŽæįã¯ããŋããŗAãŽåå¨ãŽãããĢčĻåãæšåãããŽãåŠãããã¨ãã§ããžãã
ããĒããåŋ čĻã¨ããããŽīŧ
- ãĩããã¤ãĸ
- æ°´/éčãšããã¯
- äēēå
čĒŋįããæšæŗīŧ
- ãĢãããããããããããĩããã¤ãĸãå°įãĢåãã
- æããããĒããžã§ä¸įˇãĢéã§įŧãã
- ããŽæˇˇåįŠãä¸æĻåˇå´ããĻæˇˇåããããŦãŗããŧãĢå Ĩããã
- ããĒããŽåĨŊãŋãĢåžãŖãĻãããčããããããĢæ°´ãžãã¯éčãšããã¯ãå ããĻãã ããã
2.ãã¤ãžãããããˇãĨ
čĩ¤ãĄãããį°ĄåãĢéŖãšįŠãéŖ˛ãŋčžŧãããããĢããããããĩããã¤ãĸããããˇãĨããããĢããžãã
ããĒããåŋ čĻã¨ããããŽīŧ
- ãĩããã¤ãĸ
- æ°´/éčãšããã¯
čĒŋįããæšæŗīŧ
- ããŧããŗã°ãžãã¯č¸ããĻããããæēåããžãã
- ãããˇãŖãŧãåããåŋ čĻãĢåŋããĻæ°´/å¨åēĢãäŊŋį¨ããĻãã¸ãŖãŦã¤ãĸãæŊ°ãå§ããžãã
- ããã¯ãããŽä¸ãĢããã¤ããŽããããããã¯ããĒãŽã§ãããéåŧããããããžããĢãå¤ãæŊ°ãããããĒãã§ãã ããã ããĒãã¯äģãčĩ¤ãĄãããŽãããŽãããããã¤ãžãããããˇãĨãéŖãšãžãã
3.ãĩããã¤ãĸã¨ãããŗãšãŧã
ããŽįŋã¯ãŋãŗãã¯čŗĒãåĢãã æ é¤äžĄãŽéĢããšãŧãã§ãčĩ¤ãĄãããŽäŊãŽįēéãåŠããžãã
ããĒããåŋ čĻã¨ããããŽīŧ
- ã˛ãč100gm
- 5æ¯ãŽæ°´
- ãã¤ãžãã1ãĢãã
čĒŋįããæšæŗīŧ
- ãããé常ãĢæããããĒããžã§ãæ°´ã¨ä¸įˇãĢéãĢéļčãį Žãã
- čĒŋįããããããããããŦãŗããŧãĢå Ĩãããããŗã¨ãšãŧããå ããã
- å¸æãŽåããĢãĒããžã§ããŦãŗãããžãã ããĒãããšãŧããå¸éãããå ´åã¯ãæˇˇåįŠãĢããã¤ããŽã暯ãčŋŊå ããžãã
4.ãã¤ãžããã¨ããĢã¯ãŠã¤ãš
ããŽãŦãˇãã¯ãäžŋį§ãéŋãããŽãĢåŊšįĢã¤éŖįŠįšįļãčąå¯ã§ãã
ããĒããåŋ čĻã¨ããããŽīŧ
- ã¯ãŗãĢãããŠã¤ãš
- 4ã¤ãŽãã¤ãžããīŧįŽãããããããŽįŽãĢåãŖãããŽīŧ
- æ°´3ãĢãã
- ã¯ãŗãĢããããĢã¯
čĒŋįããæšæŗīŧ
- ãĩããã¤ãĸã¨įąŗãįŋãĢå ããã
- įäšŗã¨æ°´ãå ããĻæ˛¸é¨°ãããĻããã10ã15åãģãŠį Žãžãã
- ãããããčĒŋįããããããããããĒããŽčĩ¤ãĄãããĢä¸ããžãã
5.ãã¤ãžããã¨ãĒãĒããŗãŽãšãŧã
ãĒãĒããŗãĢã¯ãããããŽããŋããŗAãåĢãžããĻãããŽã§ãããĒããŽåšŧå ãŽå įĢãˇãšãã ãæ§į¯ãããŽãĢåŊšįĢãĄãžãã
ããĒããåŋ čĻã¨ããããŽīŧ
- įŽããããĻãšãŠã¤ãšãã1ã¤ãŽãã¤ãžãã
- įŽããããĻãšãŠã¤ãšãã1ã¤ãŽįˇãŽãĒãĒããŗ
- ãĒãĒãŧããĒã¤ãĢ
- å°įãã1åãį´°ããåģãã ããŽ
- į ããããŗãã¯
- ãããŗ/éč2ãĢãã
- ãã¤ãĒãŧã
- ããŧããĢããããĢã¯
čĒŋįããæšæŗīŧ
- įãããéč˛ã§æããããĒããžã§ãįããã¨ãĢããĢããįããžãã
- ãĒãĒããŗã¨ãŊããŧãčļč˛ãĢãĒããžã§å ããžãã
- ãããŗãšããã¯ã¨ææĄæ¨šãŽčãčŋŊå ããžãã
- ãĩããã¤ãĸãå ããĻįĢãåŧąããã å°ãĒãã¨ã20ã25åéããžãã¯ããšãĻãããčĒŋįããããžã§į Žčžŧãŋãžãã
- åˇãžããĻãããã¤ãĒãŧããåãåēãããããĩãŧãĢå ããĻããæˇˇããžãã
- æˇˇåįŠãéãĢæģããįäšŗãå ããĻããæˇˇããã 10åéį Žčžŧãã§ãããåŦãä¸ãããã ããã
į§éãčĻããããĢããĩããã¤ãĸã¯ããĒããŽåäžãĢä¸ãããããŽéŠããšãæåãŽéŖãšįŠã§ãã ããã¯å¤ŠįļãŽįˇåããŋããŗå¤ã¨æé ¸åå¤ã§ããããããĻããĒããŽčĩ¤ãĄãããĢå¤ããŽåŠįããããããžãã ãĩããã¤ãĸã¯åˇåãããŽãĢéŠããĻãããŽã§ãããããŽãŦãˇãã¯æēåããĻãåžã§äŊŋį¨ãããããĢåˇåãããã¨ãã§ããžãã ãã¤ãžãããŽãããŧããŧããŦãˇãã¯ãããããããžã ãĩããã¤ãĸã¨ãĒãŗã´ãŽããĨãŧãŦããĩããã¤ãĸã¨ã¨ãŗããĻčąããĩããã¤ãĸã¨ããŋãŧãšãĢããˇãĨãĒãŠãããĒããäŊããã¨ãã§ããããŽã ã ãããããĒããŽčĩ¤ãĄãããŽãããĢãããčĒŋįãããã¨ãæĨããããããĒãã§ãã ããã įžåŗãããĻããĢãˇãŧã§ãã
ãžãčĒãīŧãŽåŠįš čĩ¤ãĄãããŽãããŽããŧããĢãŧã