Momwe amawakonda a mbatata amagwiritsira ntchito zakudya zochepa
Ndizodziwikiratu kuti mbatata ziri pamwamba pa mzere wa masamba komanso mndandanda wa masamba obirira. Ngati mukudya zakudya zochepa , mwina mumaphonya mbatata, makamaka ngati mukupita kukatonthoza chakudya. Pali uthenga wabwino ngakhale mutakhala ndi zakudya zochepa kwambiri, mbatata zochepa sizowonongeka, ndipo ngati mukudya zakudya zochepa zedi, pali zakudya zina zabwino komanso zathanzi kwa mbatata.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
Mbatata ndi imodzi mwa masamba a carb, othawa, komanso owopsa kwambiri. Ngati muli ndi chakudya chokhazikika, ndiye kuti mbatata iyenera kupeŵa.
| Mbatata kukonzekera | Carb, fiber ndi kalori amawerengera |
|---|---|
| 1/2 chikho chodula mbatata yaiwisi | 12 magalamu a carb net , 2 gm zitsulo, 58 calories |
| 1 mbatata yakuda (mpaka mamita awiri m'lifupi mwake, pafupifupi ma ola asanu ndi awiri) | 33 magalamu a carbs, 5 magalamu amitundu, 164 makilogalamu |
| 1 mbatata zazikulu (mpaka mamita awiri m'mimba mwake, pafupifupi mamita 13) | 57 magalamu a carb net, 8 gm zitsulo, makilogalamu 284 |
| 1/2 chikho chopangidwa ndi mkaka (batala): | 17 magalamu a carb net, 2 magalamu amitundu, makilogalamu 87 |
| 1/2 kapu ya mbatata yosakaniza yopangidwa kuchokera ku mbatata yakuda (instant) ndi mkaka | 13 magalamu a carb net, 2 magalamu amitundu, 114 makilogalamu |
Mndandanda wa Mayendedwe
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga. Kafukufuku wa mbatata zambiri ndi zosiyanasiyana.
Zotsatirazo zili paliponse kuyambira 56 mpaka 111. Ambiri mwa mawerengedwewa ali m'ma 80s, apanga mbatata imodzi mwa zakudya zowonongeka kwambiri, ngakhale mitundu yosiyanasiyana ya mbatata, monga mbatata yatsopano, yomwe imawagwira Maonekedwe m'malo mophwanyidwa kukhala wowuma, amakhala ochepera pang'ono kusiyana ndi russets ndi mbatata zowonjezera.
Mbatata ndi zambiri kuposa glycemic kuposa shuga .
Mtengo wa Glycemic wokwanira
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri umodzi wa m'magazi ndi wofanana ndi kudya 1 gm ya shuga. A
| Kuwerengedwa kwa glycemic load of pototoes |
|---|
| 1/2 chikho chodula mbatata yaiwisi: 6 |
| 1 mbatata yowonjezera (2½ mpaka 3½ cm), pafupifupi 7.5 oz): 17 |
| 1 mbatata zazikulu (masentimita 3 mpaka 4½, pafupifupi 13 oz): 29 |
| 1/2 kapu ya mbatata yosakaniza yopangidwa ndi mkaka (batala): 8 |
| 1/2 kapu ya mbatata yosakaniza yopangidwa kuchokera ku mbatata yakuda (instant) ndi mkaka: 7 |
Ubwino wa Zaumoyo
Mbatata ndi gwero la vitamini C ndi potassium komanso chitsime chabwino cha vitamini B, vitamini B6 , ndi manganese. Amakhalanso ndi ndondomeko ya antioxidant phytonutrients poyerekeza ndi zakudya zina ndi mphamvu kapena kulemera. Pa maziko a kalori, komabe mbatata sizomwe zimakhala ndi kalori wokhala ndi masamba ambiri osakhala wowuma.
Pali mitundu yoposa 100 ya mbatata, ndipo iliyonse imakhala ndi mavitamini. Mitundu ya mbatata, yofiira, ndi yofiira imakhala ndi zinyama zambiri.
Zomera zabwino za mbatata
Pali zina zamasamba zamasamba , monga mpiru kapena udzu wa udzu winawake, zomwe sizili ngati carb.
Mukhoza kuyesa maphikidwe apamwamba omwe amapereka zakudya zowonjezera pa mbale za mbatata.
- Kolifulawa wothira mmalo mwa mbatata yosenda
- Mashedola kolifulawa gratin , ofanana ndi mbatata gratin
- Kolifulawa "mbatata" saladi , yomwe ili yabwino kwa pikisnic kapena chipani cha phwando
- Low-carb latkes, njira yabwino kwa Hanukkah
- Chowotcha cha carb chomera chomwe chimagwiritsa ntchito kolifulawa mmalo mwa mbatata
Zotsatira
> Leroux, Marcus, Foster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
Dipatimenti ya Ulimi ya United States. "Oxygen Absorbance Capacity (ORAC) ya Selected Foods - 2007. November 2007
USDA National Nutrient Database ya Standard Reference, Release 28.