Zoonadi Zakudya Zakudya za mbatata

Mafuta a mbatata, a Hash Brown, ndi a French Fries

Mbatata ndizowonjezera kwambiri kotero kuti zakhala ndi mbiri yoipa chifukwa cha kutchuka kwa zakudya zochepa za carb ndi fad Paleolithic . Koma, chakudya sichili choipa kwa umoyo wanu malinga ngati muwona mbali zanu. Mbatata ikhoza kukhala gawo la zakudya zabwino ndipo ngati mumaphatikizapo zikopa, ndizo zowonjezera mavitamini ndi vitamini C.

Zoona za Zakudya Zabwino

Mbatata imodzi yabwino ndi gwero la vitamini C ndi potassium ndipo lili ndi makilogalamu osachepera 160. Ngakhale mbatata zili ndi chakudya m'thupi, zimakhala ndi shuga, mafuta, ndi sodium.

Ubwino wa Zaumoyo

Mbatata imakhala ndi potaziyamu, yomwe imawotsutsana ndi sodium kuthandiza kuteteza magazi ndi kuchepetsa madzi. Ndifunikanso kuti thupi likhale lopweteka kwambiri. Vitamini C ndizofunikira kuti maselo a chitetezo cha thupi asamayende bwino, kutayika magazi ndi zitsulo zolimba zogwiritsira ntchito magazi.

Mafunso Odziwika

Kodi wowuma mu mbatata si kovuta kwa ine?

Ndizowona kuti mbatata ndizowonjezera, zomwe ndizo zambiri zomwe zimapezeka. Chinthu chokhala ndi wowuma ndikuti ndi shuga yosungirako shuga ndi thupi lanu bwino pakulimba ndi kulitenga. Ngati mutadya mbale yodzala ndi mbatata popanda china chilichonse, mukhoza kuwona zotsatira za shuga za magazi. Koma, ine ndikutanthauza, kusadya kanthu koma mbale yayikulu ya mbatata kuti idye chakudya kumawoneka osamvetseka.

Monga momwe zikanakhala zodabwitsa kokha kuti udye mkate wa chakudya.

Mungathe kulimbana ndi shuga wa magazi mwamsanga pogwiritsa ntchito mbatata yanu monga gawo la chakudya choyenera. Monga mwinamwake chidutswa cha salimoni ndi mbatata zowombedwa ndi mbali ya nyemba zobiriwira. Kuwonjezera kwa mapuloteni kuchokera ku saumoni ndi mchere kuchokera ku nyemba zobiriwira zimachepetsanso chimbudzi ndi kuyamwa kwa wowuma.

Kodi mbatata sizingawonekere?

Ayi, osati kwenikweni. Mbatata imodzi yamchere imakhala ndi makilogalamu pafupifupi 150 mpaka 160. Mafuta ochulukirapo amachokera ku zinyama zomwe ogula amazunza zinthu zosauka, kaya mwazizira kwambiri (mukudziwa: zida za French kapena mbatata) kapena kuzibisa pansi pa tchizi kapena tchizi.

Ngati mukuyang'ana kulemera kwanu, muyenera kusamala zomwe mumayika mbatata zanu. Zopindulitsa bwino zimaphatikizapo salsa, green veggies, kapena kuchepetsa mafuta obiriwira.

Kodi mbatata samakhala ndi acrylamide ndipo sizowopsa?

Acrylamide ndi mankhwala owopsa omwe amapanga zakudya zowonjezereka pamene akukonzedwa kapena kuphika pa kutentha. Zimakhudza mbatata ndi zakudya zina zowonjezera. Acrylamide yasonyezedwa kuti imachititsa khansara mu labu nyama, koma sitikudziwa kuti zigawo za acrylamide zikuwopsa bwanji kwa anthu. Kuchuluka kwa acrylamide komwe mungapeze kuchokera ku mbatata ndi kochepa kwambiri kusiyana ndi kuchuluka kwa ziweto za laboratoire.

Kuwotcha ndi kuphika mbatata kumatentha kwa nthawi yaitali kungayambitse acrylamide kwambiri, koma miyeso imeneyo ingachepetseke pamene mbatata yophika choyamba kapena chithandizo cha antioxidant .

Nanga bwanji solanine, kodi ndizoipa?

Mbatata ndi mbali ya banja la Nightshade masamba, tomato, eggplant, ndi zomera zina zingapo.

Nightshades ali ndi mankhwala ang'onoang'ono otchedwa solanine. Anthu ena amanena kuti awonjezeka kupweteka kwa nyamakazi pamene amadya mbatata ndi zomera zina za Nightshade. Koma, kafukufuku sanapeze kugwirizana kwakukulu pakati pa kupweteka kwa nyamakazi ya rhumum ndi solanine.

Solanine ali ndi poizoni, koma solanine womwe umachokera ku mbatata sikokwanira kukudwalitsani pokhapokha mutadya mbatata kapena masamba omwe amatha kukula kuchokera ku mbatata omwe akhala akukhala motalika kwambiri. Musadye mbatata wobiriwira-taya kunja. Amakonda kulawa ndi zoipa.

Kusaka ndi Kusunga

Mudzapeza mbatata yatsopano mu gawo la zokolola.

Mitundu yofala kwambiri ndi mbatata yoyera, yachikasu ndi yofiira ndipo mukhoza kupeza mabuluu. Zonsezi zimakhala zofanana, koma zimakhala zosiyana kwambiri ndizofunika kuti zisankhe mbatata zogwirizana ndi momwe mukuzikonzera.

Sankhani mbatata yomwe imakhala yolimba kwambiri, popanda kudula kapena kutaya. Sungani iwo pamalo ozizira, owuma ndi amdima. Mukhoza kuzizira firiji koma zimasintha kukoma kwake pang'ono. Mbatata ikhoza kusungidwa kwa milungu ingapo, koma imatha kuphuka. Ngati izo zichitika, ingodula ziphuphuzo musanaphike.

Malo ambiri ogulitsa nsomba amakhala ndi mbatata yosakanizidwa, mbuni za bulamu, mbatata yosungunuka ndi zozizira za ku France zimene mumatentha mu uvuni wanu. Yang'anirani malemba a zakudya kuti muwone kalori yomwe imawerengedwa mukagula zinthu izi.

Njira Zophika

Vuto lalikulu ndi mbatata ndilosawonongeke pamene iwo akukazinga, amasanduka zipsu, kapena amakhala ndi masipu aakulu, batala, kapena tchizi. Yerekezerani ndi kalori yomwe imawerengedwa kwa mbatata imodzi pamene ikonzekera m'njira zochepetsetsa:

• Zakudya za 1 mbatata za kapu zili ndi makilogalamu 358
• Mapulogalamu apakati a Fries odyera amakhala ndi maola oposa 300
• 1 chikho cha browns chiri ndi 470 calories
• 10 Tots Tate ali pafupifupi 180 makilogalamu
• 1 chikho cha mbatata yosakaniza ali ndi makilogalamu pafupifupi 240 (omwe alibe gravy omwe angawonjezerepo zopatsa 100 mpaka 200 zina)
• Mafuta a mbatata 1 ali ndi makilogalamu 155 (koma thumba lonse lingakhale ndi makilogalamu oposa 1,000)

Njira Zabwino Zokonza Mbatata

Pamene mbatata imayandikira kukhala mbatata weniweni, ndibwino kuti mukhale ndibwino. Zakudya zophikidwa, zokazinga ndi zophika ndi zabwino. Nawa malingaliro ena:

• Kutumikira mbatata zophika ndi salsa kapena broccoli ndi kuwaza pafupi tchizi imodzi ya tchizi pamwamba.
• Pezani 'zophika' zophikidwa ndi ovini zomwe ziri zochepa mu mafuta ndi ma calories.
• Pangani mbatata yosakaniza ndi zonona zonona zonunkhira, nonfat mkaka ndi chives.
• Mbatata yophikidwa mu microwave ilibe acrylamides. Awatumikire monga momwe mungatumikire mbatata zophikidwa ndi uvuni.
• Yesani mbatata yokazinga ndi oregano kapena Rosemary.
• Onjezerani magawo a mbatata (ndi zikopa) kuti mupatse msuzi ndi mphodza.

Mbatata Maphikidwe

Maphikidwe awa onse ndi okoma, ophweka kupanga, ndi kusunga ubwino wa mbatata:

• Malingaliro Ochepa-Madzi a Mbatata
• Mbatata Yochuluka Yothira
• Mbatata Yotetezeka-Mbatata Yophika

_Zotsatira:

_{National Institutes of Health, National Cancer Institute. Acrylamide mu Zakudya ndi Khansa.}

> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. USDA Chakudya Chakudya Chamasamba.