Batata: descubra suas qualidades nutricionais
Deliciosa, mas pouco nutritiva. Por muito tempo esse tubérculo foi visto assim. Quanto engano! Estudos recentes vêm mostrando que ele esconde um monte de atributos
Publicado em 11/09/2013
1. Batata-inglesa: é a mais comum; 2. Batata doce: rica em fibras, é boa para o intestino; 3. Yacon: tem gosto de pera
A batata é o acompanhamento certo para o bacalhau, a carne assada e uma infinidade de pratos. Desde que foi levada da América do Sul para a Europa pelos espanhóis, no século XVI, esse alimento tem sido visto como um delicioso amontoado de amido que mata a fome. E nada mais. Na última década, porém, métodos mais acurados de análise de substâncias químicas passaram a enxergar no tubérculo uma porção de componentes altamente nutritivos, alguns até capazes de prevenir doenças.
Uma dessas novidades é a patatina, uma das proteínas mais abundantes na batata. "Ela ajuda a formar a membrana celular, mantendo-a íntegra", explica a nutricionista Vanderlí Marchiori, consultora da Associação Paulista de Nutrição. Um trabalho publicado em 2003 no Journal of Agricultural and Food Chemistry, dos Estados Unidos, comprovou que, pelo menos nos testes de laboratório, a patatina age como antioxidante. Ou seja, ela anula a ação dos radicais livres, moléculas instáveis de oxigênio que atacam as células.
Pode soar a exagero, mas por baixo da casca esconde-se uma pequena farmácia. "Uma substância que merece ser destacada é a quercetina, antioxidante capaz de inibir o crescimento de tumores de mama", completa Vanderlí. "A batata apresenta também quantidades apreciáveis de triptofano e lítio, que agem nos quadros de depressão", emenda Douglas Carignani Júnior, cirurgião e membro da Associação Brasileira de Nutrologia. Quanto aos valores nutricionais em si, não fica nada a dever a outros vegetais. É rica em fibras, vitamina C e todas as do complexo B, principalmente a B16, que atua na formação das células do organismo.
O tipo mais comum de batata é a inglesa, vendida nos supermercados. Ela se divide em subtipos com tamanhos diferentes, mas todos têm qualidades nutricionais semelhantes. E há ainda outras espécies que, apesar de pertencerem a famílias distintas, são parecidas no formato e nas virtudes nutricionais com a inglesa. É o caso da batata-doce, da vermelha e do yacon.
A batata, seja qual for o tipo, é rica em carboidratos. Por isso o ideal é não combiná-la com outras fontes, como o arroz ou o macarrão a mistura fica muito calórica. Cuidado, também, com os molhos e os complementos, capazes de torná-la ainda mais "gorda", assim como o modo de preparo. "Os pratos mais saudáveis são os feitos com a batata cozida ou assada", diz a nutricionista Márcia Vitolo, da Faculdade de Ciências Médicas de Porto Alegre, no Rio Grande do Sul. "O calor não destrói suas proteínas." O comum é descascá-la antes do preparo, mas é na casca que mora a maior parte das fibras. Por outro lado, ela também guarda agrotóxicos, caso o produto não seja orgânico. "A batata está entre os quatro alimentos mais contaminados", diz Vanderlí Marchiori. Para retirar ao menos parte do veneno, é bom escovar bem o tubérculo.
Tire proveito da batata
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