Mbatata zamasamba ndizowonjezera zakudya zabwino, kuphatikizapo mavitamini, minerals, fiber komanso antioxidants. Amakhala ndi vitamini A komanso beta-carotene. Komanso ali ndi kashiamu, potaziyamu, lutein, ndi Vitamini C. Mbatata ya mbatata imaperekanso kuchuluka kwa zakudya zamagetsi, ndipo mbatata iliyonse imakhala ndi makilogalamu pafupifupi 100.
Mbatata zotsekemera ndi zotchipa, zosavuta kupeza m'sitolo iliyonse ndipo zimasungira bwino pamalo ozizira. Zokometsetsa zonse zomwe zimakhala ndi zosakaniza zokoma ndi zokoma komanso zosavuta kukonzekera, simukusowa ngakhale maphikidwe. Pano, mwachitsanzo, pali njira zisanu zophika ndi kutumikira mbatata.
1 - Mbatata Yabwino Yophika
Mbatata zophika ndizosavuta kwambiri kupanga. Zonse zomwe mukuyenera kuchita ndi kuzichapa, kupalasa zikopa ndi mphanda, ndi kuika mbatata mu uvuni yomwe yapitirira kale kufika madigiri 400 Fahrenheit. Kuwaphika iwo kwa pafupi maminiti 45 kapena mpaka thupi liri lachisomo.
Ngati muli ochepa pa nthawi, mukhoza kuphika mbatata zanu mu microwave. Chovalacho sichimafanana ndi mbatata yokoma, koma ndi zokoma basi. Nthawi yophika imasiyanasiyana malinga ndi mphamvu ya microwave, kukula kwa mbatata, ndi angati mukuphika. Zitha kutenga mphindi zisanu ndi zitatu, koma ayambe kufufuza pambuyo pa mphindi zisanu kapena zisanu.
2 - mbatata yosakaniza
Mbatata yosungunuka imapanga chokoma chotsatira chomwecho ndi mtundu wokongola wa lalanje. Zimakhalanso zosavuta kupanga komanso ngati mungathe kupanga mbatata yosakaniza , ndiye kuti mumadziwa kale kupanga mbatata yosakaniza, koma m'malo mwa mkaka ndi batala, yesetsani msuzi pang'ono ndi masamba a sinamoni. Ngati mukufuna chinachake chokoma pang'ono, mungathe kuwonjezera timadzi timapulo kapena malasoni, kuti tilawe.
3 - Zakudya zapatata zokoma
Yum! Zophika za mbatata ndi njira yabwino kwambiri ku French fries ndipo mumawawona nthawi zambiri pamasamba. Nsomba zambiri za mbatata zomwe mumapeza m'malesitilanti ndi ozizira kwambiri, koma zimakhala zosavuta kupanga panyumba.
Peel mbatata yaiwisi yaiwisi ndikuyikeni kuti ikhale yochepa kwambiri ya Fries, yomwe ili pafupi 1/4. Ikani zowomba mu mbale yaikulu ndikuziponya ndi mafuta a azitona kapena mafuta a canola, zokwanira kuti muwaveke mopepuka. Pezani pepala lolembapo pa pepala lophika (kapena jambulani pepala ndi osalumikiza) ndi kufalitsa zozizirazo pamapepala. Uwaike iwo pa madigiri 450 Fahrenheit kwa mphindi pafupifupi 20, kapena mpaka atakoma kunja ndi kutonthoza mkati.
4 - Mu Veggie Burrito
Kukoma kwa mbatata kumagwirizana bwino ndi nyemba ndi chimanga kotero apa pali lingaliro losavuta komanso lokoma la veggie burrito. Yambani ndi mbatata yophika. Dulani mzidutswa ting'onoting'ono tokuluma. Kutentha nyemba zakuda zakuda kapena nyemba za pinto ndi chikho kapena chimanga chokoma.
Ikani zochepa zazing'ono pakati pa tortilla ndikuwonjezera zinthu zina zomwe mumakonda monga msuzi wotentha, salsa, tsabola, anyezi, letesi kapena shredded tchizi. Dulani burritos anu ndi kusangalala.
Ngati muli nyama yodya nyama, mukhoza kuwonjezera nkhuku, ng'ombe, nkhumba, kapena zochepa zophika chakudya chokoma ndi chokoma.
5 - Zakudya zabwino zokometsera
Nthawi ina mukamawotcha nkhuni kuti muphike nsomba, nsomba kapena nkhuku, pitirizani kupanga mbatata yosakaniza ngati mbale. Yambani ndi kukonza mbatata yaiwisi ku wedges (monga ngati fries) ndikuyiika mu mbale. Nyengo ndi mchere ndi tsabola ndi kuziika pa kabati, kutentha kwadzidzidzi kwa mphindi zitatu kumbali iliyonse, kapena kungotenga nthawi yaitali kuti mupeze zizindikiro zokopa.
Chotsani maswiti achoke ku kutentha kwachindunji ndikuwathetseni kuphika. Iyenera kutenga pafupifupi theka la ora. Onetsetsani kuti mutembenuka kamodzi kapena kawiri adzaphika.
Mawu ochokera
Mbatata zotsekemera zimanyamula mavitamini, mchere, zitsulo, ndi antioxidants . Amakhalanso olemera kwambiri mu ma calories kotero iwo ali angwiro kuti azigwira ntchito ngati mbale ya mbali ndi mapuloteni omwe mumakonda kwambiri.
> Chitsime:
> United States Dipatimenti ya Zamalonda Dipatimenti Yoyang'anira Zogwiritsa Ntchito Zachilengedwe National Nutrient Database ya Standard Reference Release 28.