Momwe Mungapangitsire Mbatata Zakudya Zabwino

Gwiritsani ntchito swaps kuti mukhale ndi mbatata yokoma ya kalori

Pamene dieters amaganizira za zakudya zoti azipewa, mbatata yosenda nthawi zambiri amakhala pamwamba pa mndandanda. Koma ndani akufuna kusiya mapira a mbatata, makamaka pa Thanksgiving kapena pazochitika zina za tchuthi? Ndizowona kuti mbatata imakhala ndi mbiri yoipa pakati pa dieters. Koma n'zotheka kudya mbatata yosakanizika bwino ndikugwiritsabe ntchito zakudya zanu zolemetsa.

Makilogalamu mu Mbatata Yosenda

Kodi mbatata yosenda ndi yathanzi? Mbatata sizovuta kwa inu ngati mukuyesera kulemera. Mbatata imakhala yochepa kwambiri ndipo imakhala yapamwamba poteziyamu ndi vitamini C. Inde, mbatata ndi zowonjezera, kotero anthu omwe akutsata zakudya zochepa kwambiri angafune kupeŵa. Koma ngati mukuwerenga kalori, mbatata sizoipa.

Pali makilogalamu pafupifupi 100 okha mu mbatata. Koma kukula kwa mbatata wanu kumasiyana, kotero ngati simusamala, chiwerengero cha kalori chikhoza kumveka.

Mbatata yamkati imakhala kukula kwa nkhonya. Mbatata yophika yomwe mumapeza pa nyumba ya steak ikhoza kukhala 2-3 nthawi yomwe kukula.

Ngati mukufuna kusunga mbatata mu mbale yanu pamene mukucheperachepera, mungathe kuchita izi. Ndipo mbatata yosakaniza ndi yabwino, nayenso, malinga ngati mukusamala za kukula kwa gawo ndi njira yokonzekera.

Mmene Mungasunge Mbatata Zosakaniza Zathanzi

Ngakhale mbatata yowona ndi yotsika kwambiri, mbatata yosenda nthawi zonse sizimawoneka bwino. Kutumikira mbatata yosakaniza kumatha kukhala ndi makilogalamu 237 kapena kuposerapo mukakonzekera ndi mafuta ndi mkaka wonse. Ophika ena amawongolera mbatata yosakaniza ndi kirimu cholemera, chomwe chimapangitsa mafuta ndi calorie kukhala ochuluka. Ndipo ngati mukukweza mbatata yanu ndi gravy , ndiye kudya kwanu kwathunthu kungapitilire ma calories 400.

Ngati mukudya mu lesitilanti, onetsetsani kuti mbatata yosakaniza ndi yopangidwa ndi mafuta okwera kwambiri komanso zopangira mafuta, pokhapokha mutakhala pazinthu zina. Wapamwamba mafuta zosakaniza kupanga mbatata kukoma bwino. M'malomwake, perekani mbatata yophika ndi kuikaka ndi mchere ndi tsabola (gwiritsani mphanda wanu) kuti muyambe kuwerengera kalori.

Koma ngati mukudya pakhomo, yesetsani kupanga mavitamini okwapulidwa ndi mafuta ochepa. Pali swaps zochepa zosiyana zomwe mungagwiritse ntchito kudula zakudya ndikupanga mbatata yanu yosakaniza.

• Kokani kolifulawa ndi mbatata kuti mukhale ndi kukoma kokometsera ndi ma carb ochepa
• Lembani mbatata ndi Greek yogurt kapena kirimu wowawasa kwambiri kuti mukhale wokoma mtima
• Yonjezerani nkhuku kuti mukhale ndi phokoso lokoma mukamapuma pakhomo

• Onjezerani zojambula monga adyo, paprika kapena kavalidwe ka salad kuti apereke mbatata yanu yosakaniza.
• Gwiritsani ntchito mafuta a maolivi mmalo mwa batala kwa mbatata zokoma (onani: calorie chiwerengero chidzakhalabe chapamwamba koma mafuta ndi gwero la mafuta odzaza ndi mafuta ndi mafuta abwino omwe amawoneka kuti ndi mafuta abwino.)
• Gwiritsani ntchito masamba a batala mmalo mwa batala chifukwa cha kukoma
• Gwiritsani mkaka wamtengo wapatali mmalo mwa kirimu kuti mukwapule mbatata
• Yesani katsabola kakang'ono ka mbatata yosakaniza mbale ndi zokometsera zambiri

Maphikidwe odyera a mbatata

Mukhoza kupanga mbatata yosakaniza, yamchere, yosangalatsa yomwe imakwaniritsa zokhumba zanu ndikusamalira banja lanu.

Musawope kusiya njira yachikhalidwe ya banja. Gwiritsani ntchito imodzi mwa maphikidwewa kwa mbatata yotsika pansi, mbatata ya adyo, ndi kolifulawa wothira watsopano, watsopano wathanzi.

Pomaliza, kumbukirani kuti gawoli ndilofunikira. Nsapato imodzi yosakaniza ndi chikho chimodzi chokha. Zimakhala zosavuta kutumikira zambiri kuposa pamene mukuziyika pamapulatifomu. Tengani gawo limodzi laling'ono ndikuyesera kuti musabwererenso kwa masekondi. Sungani makilogalamu anu pa chitumbuwa cha dzungu ndipo wanu wailline adzakuthokozani.