Potato Yamchere: Zoona Zakudya Zabwino

Mavitamini a Potatata ndi Zaumoyo Zawo

Ngakhale mbatata zimakhalanso ndi banja la tuber, zimasiyana ndi mbatata zoyera, zonse zowonjezera komanso maonekedwe. Poyerekeza ndi mbatata zoyera, mbatata zimakhala zochepa m'munsi mwa mndandanda wa ma glycemic index, kutanthauza kuti amayamba kukweza shuga ya magazi pang'onopang'ono. Zili ndi makilogalamu ochepa komanso ma carbohydrate ndipo ali ndi vitamini A komanso fiber kuposa mbatata zoyera.

Mbatata zokoma ndizowonjezera zakudya zambiri, zimanyamula mavitamini ambiri ndi minerals. Iwo ali olemera muzakudya. Choncho, ngati mukuyang'ana kuti muyang'ane chakudya chanu, zimakhala bwino kuti muwerenge mokwanira chakudya cha mbatata.

Mbatata imodzi imakhala ndi makilogalamu 112 ndi makilogalamu 26 a zimagulu (zimakhala pafupifupi magawo awiri a mkate). Mbatata ya mbatata imakhalanso ndi mitsempha yambiri, imathamanga pafupifupi 15 peresenti mu umodzi umodzi. Utumiki wina uli ndi katatu katatu kamodzi kowonjezera katemera wa vitamini A, kothamanga pafupifupi 18,443 IU mu mbatata imodzi yofiira.

Ubwino Wathanzi wa Mbatata Yabwino

Mbatata ya mbatata ndi gwero lodabwitsa la vitamini A. Vitamini A ndi vitamini A omwe ndi ofunikira kwambiri omwe amakhala ofunika kwambiri kuti akhale ndi thanzi la maso ndipo ndi ofunikira kuteteza thupi. Vitamini A ndi yofunikanso pakukula kwa maselo.

Mbatata ya mbatata imathandizanso kuti carotenoids, lutein ndi beta carotene, komanso vitamini C, zomwe zimakhudza antioxidant zingathandize kuti maselo athu asawonongeke.

Kuonjezera apo, lutein ndi beta carotene ndizofunikira pa thanzi la maso. Mbatata zamasamba ndi gwero la manganese, komanso vitamini B6 ndi potaziyamu, komanso gwero la mkuwa, ndi fiber. Zomera za mbatata zakhala zikupezeka kuti zili ndi zotsutsana ndi zotupa.

Mafunso Omwe Amakhudza Mbatata Yabwino

Kodi ndi zowonjezera zingati zomwe zimapezeka muzakumwa za mbatata?

Zakudya zophika zokoma za mbatata zili ndi zofanana zowerengeka zoyera mbatata ku French. Kusiyanitsa ndiko kuti mbatata imakhala ndi vitamini A kwambiri kuposa mbatata yoyera ndipo ali ndi chiwerengero chochepa cha glycemic index, zomwe zikutanthauza kuti akhoza kutulutsa shuga wa magazi pang'onopang'ono. Mafuta atatu omwe amapezeka ndi mbatata, ali ndi makilogalamu okwana 160, 8 g mafuta, ndi madigiri 23 a zimagulu. Kumbukirani kuti mbali yowonjezera ya zophika zamatenda ku resitilanti imatulutsa pafupifupi 350-450 calories, mafuta a magalamu 20, ndi magalamu 50 a ma carbohydrate.

Muli yamakilogalamu angati?

Chikho chimodzi cha mazira opaka ali ndi makilogalamu 158, pamene chikho chimodzi cha mbatata yaiwisi chili ndi makilogalamu okwana 114. Choncho, mazira ali ndi makina okwana 44 kuposa mbatata kuti akhale gawo limodzi.

Kusaka ndi Kusunga Zomera Zokoma

Mbatata zotsekemera ndi zokoma kuposa yams, koma zimagwiritsidwa ntchito mosiyana.

Amabwera m'mitundu iwiri: imodzi yomwe imakhala ndi mchere wouma (wotchedwa bonaito), mbatata woyera kapena wa Cuba, ndi ina yomwe ili ndi mdima wambiri wa malalanje ndi wambiri ndipo imakhala ndi shuga wambiri. Mtundu uwu umadziwika ngati mbatata yakufiira. Mitundu yonseyi ili ndi zikopa zazikulu zomwe zimakhala zofiira, kuchokera ku tani mpaka kufiira.

Sankhani mbatata yomwe ndi yolemera komanso yolimba ndi khungu loyera ndi maso ochepa. Pewani mbatata zomwe zimamera, malo ofewa, ming'alu, kapena kudula m'mphepete mwake.

Mukhozanso kugula mbatata yosungunuka, yomwe imapezeka msuzi kapena msuzi wofiira. Kufikira pomwepo, sankhani mitundu yosiyanasiyana yopanda shuga chifukwa imakhala ndi shuga pang'ono ndi makasu.

Potsiriza, gulani mbatata yosakaniza ngati simukuwagwiritsa ntchito nthawi yomweyo. Muwombere kapena muwaponye nawo chakudya chophweka ndi chamchere. Kawirikawiri, zakudya zowonongeka zimathera mufiriji pafupifupi chaka chimodzi. Fufuzani tsiku labwino logulira kuti mudziwe zambiri.

Musasunge mbatata yaiwisi mufiriji. M'malo mwake, sungani iwo pamalo amdima pakati pa madigiri 50-65 Fahrenheit. Mbatata zambiri zimatha mwezi umodzi motere. Musasambe mbatata mpaka atakonzeka kugwiritsidwa ntchito.

Njira Zabwino Zokonza Mbatata Yabwino

Onjetsani mbatata ku ndondomeko yanu ya chakudya kuti mupange zakudya zamagetsi ndi zowonjezera, zopanda mphamvu zamagulu. Zakudya zophika mbatata zimatha kuphika, kuphika, zokazinga, kuzikidwa, kukwapulidwa, kutsukidwa, komanso kukazinga. Amatha kukhala ngati mbale kapena kumalowa mu saladi, chili, mapuloteni odzaza ndi mafuta. Awapangitseni zokometsera kapena zokoma pang'ono pogwiritsa ntchito sinamoni ndi nutmeg kuti muwasangalatse.

Pofuna kusunga nthawi, mumatha kuphika "mbatata zanu mu microwave. Khungu silikhala lopweteka, koma lidzakhala lokoma.

Ngati mukukuta kapena kukwapula mbatata yanu, tani zitsulo monga mafuta olemera, madzi a lalanje, ndi kuwonjezera rosemary ndi Parmesan mmalo mwake kuti muzitsuka.

Onyozani "mbatata ya French French mwachangu" mu uvuni mwa kuphika iwo atentha kwambiri ndi zitsamba ndi zonunkhira.

Maphikidwe Ndi Mbatata Yabwino

Yesani kugwiritsa ntchito mbatata kuti mudye chakudya cham'mawa, chamasana, kapena chakudya chamadzulo. Zili zosavuta, zosagula komanso zosakanikirana zomwe zingaphatikizidwe ku dongosolo labwino la chakudya.

• Potato Potato Falafel
• Chophika Chophika Mbatata Ndi Ginger-Honey Almond Butter
• Kale ndi Lentil Zomwe Zinkasakaniza Mbatata Yabwino
• Chomera Chokoma Chokoma ndi Kabichi

Mawu Ochokera

Mbatata zophika ndi zakudya zopatsa thanzi komanso zokoma zomwe zimakhala zosavuta kukonzekera komanso kupezeka chaka chonse. Ngati mukuyang'ana zamoyo zonse zakuthambo zomwe zimakhala zosasuka komanso zosakwanira, ndiye kuphika ndi mbatata. Kuphika, grill, phala, chowotcha, kapena wiritsani, koma monga zakudya zonse kumbukirani kusunga magawo anu.

> Zotsatira:

> Failla ML, Thakkar SK ndi Kim JY. Mu vitro mosavuta wa beta-carotene mu mbatata ya lalanje (Ipomoea batatas, Lam.). J Agriculture Zakudya Chem . 2009 Nov 25; 57 (22): 10922-7. 2009.

> Harvard Health Publications. Glycemic index ndi chakudya chokwanira cha 100+ zakudya.

> Linus Pauling Institute. Micronutrients for Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 687-689.

> USDA National Nutrition Database ya Standard Reference 28.