Kodi kudya mbatata kumakupangitsa kukhala wonenepa kapena kunenepa?

Zamkati

• Momwe mungagwiritsire ntchito mbatata kuti mukhale ndi minofu
• Momwe mungagwiritsire ntchito mbatata kuti muchepetse kunenepa
• Ubwino wa mbatata

Mbatata zimadyedwa kwambiri ndi ochita masewera olimbitsa thupi komanso akatswiri azolimbitsa thupi chifukwa chakupatsa mphamvu mthupi, popeza gwero lawo lalikulu la michere ndi chakudya.

Komabe, mbatata zokha sizimakupangitsa kukhala wonenepa kapena wowonda. Izi zidalira pa chakudya chonse komanso mulingo wa masewera olimbitsa thupi. Kuti muchepetse kunenepa, muyenera kukhala ndi mphamvu zopanda mphamvu, ndiye kuti, gwiritsani mafuta owonjezera kuposa momwe mudagwiritsira ntchito. Pofuna kunenepa kapena kulemera minofu, m'pofunika kumeza makilogalamu ambiri kuposa kuwononga.

Monga zakudya zonse, mbatata iyenera kudyedwa pang'ono, kutengera mphamvu ndi zopatsa thanzi komanso zosowa zake. Pachifukwa ichi, ndikofunikira kuyang'ana wazakudya kuti apange dongosolo lakudya lomwe limathandizira kukwaniritsa zotsatirazo moyenera.

Momwe mungagwiritsire ntchito mbatata kuti mukhale ndi minofu

Monga gwero la chakudya, kudya mbatata kumawongolera magwiridwe antchito pamaphunziro motero kumathandizira kukhala ndi minofu yolimba. Koma ndikofunikira kudziwa kuti njirayi imadalira osati zolimbitsa thupi zokha, komanso kuchuluka kwa kudya pakati pa mapuloteni ndi chakudya.

Mwambiri, ndikofunikira kudya zakudya ndi chakudya ndi zomanga thupi pafupipafupi katatu mpaka kasanu patsiku. Gawo loyenera la michereyi ndi 4: 1, ndiye kuti, ndikofunikira kuyika kanayi kuchuluka kwake mu magalamu amadzimadzi poyerekeza ndi mapuloteni pomwe cholinga ndikumanga minofu.

Pachifukwa ichi, ngati magalamu 200 a mbatata adya, zikutanthauza kuti magalamu 40 a chakudya amadya, chifukwa chake, tikulimbikitsidwa kudya magalamu 10 a mapuloteni mu chakudya chomwecho, chomwe chingapezeke, mwachitsanzo, ndi mazira awiri .

Onani maupangiri asanu ndi awiri ofunikira kuti minofu ikulitse msanga.

Momwe mungagwiritsire ntchito mbatata kuti muchepetse kunenepa

Mbatata ya mbatata imakhala ndi ulusi wambiri, womwe umapangitsa kuti munthu akhale wokhutira chifukwa chake amathanso kugwiritsidwa ntchito kwa iwo omwe akufuna kuonda. Pachifukwa ichi, mbatata iyenera kudyedwa ndi peel, chifukwa ndi gawo la chakudya chambiri kwambiri mu fiber.

Njira ina ndikuphatikiza mbatata mu chakudya ndi zakudya zina zokhala ndi michere, monga masamba ndi zipatso, chifukwa izi zimakulitsa kuchuluka kwa chakudya ndikuchepetsa kalori, kukhala njira yabwino kwa iwo omwe akufuna kuonda.

Kuphatikiza apo, njira yokonzera mbatata ndiyofunikira, chifukwa imakhudza mwachindunji kuchuluka kwa zopatsa mphamvu. Chifukwa chake, kuphika mbatata yophika kapena yophika kumalimbikitsa phindu lochepetsa thupi kuposa mbatata yokazinga, chifukwa mafuta omwe amagwiritsidwa ntchito pokazinga ndi a caloric kwambiri.

Mwambiri, palibe mulingo woyenera wa mbatata womwe uyenera kudyedwa kuti muchepetse kunenepa, chifukwa izi zimasiyanasiyana malinga ndi mulingo wa zolimbitsa thupi, kulemera ndi kutalika.

Onani njira yophikira mkate wa mbatata kuti muchepetse thupi.

Ubwino wa mbatata

Ngati idadyedwa pang'ono, mbatata zitha kugwiritsidwa ntchito kuphatikiza minofu kapena kuonda, popeza zimakhala ndi thanzi komanso chitetezo chambiri, chifukwa cha mavitamini ndi michere, monga vitamini C ndi potaziyamu. Onani ubwino wathanzi wa mbatata.