Ubwino wa mbatata ya Baroa

Zamkati

• Ubwino wa mbatata ya baroa
• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito mbatata ya baroa kuti muchepetse kunenepa
• Momwe mungagwiritsire ntchito mbatata ya baroa kuti mupeze minofu
• Mitundu yokonzekera ndi maphikidwe
• 1. Msuzi wa mbatata wa Baroa
• 2. Zikopa za mbatata

Mbatata ya baroa, yomwe imadziwikanso kuti mandioquinha kapena mbatata ya parsley, ndi malo opangira mavitamini ndi ulusi, zomwe zimathandizira pakupanga mphamvu m'maselo ndikuthandizira magwiridwe ntchito amatumbo.

Mbatata iyi imakhalanso ndi mavitamini a B ndi C, komanso mchere monga calcium, iron ndi phosphorous ndipo, chifukwa chakuti imakhala ndi michere yambiri, imapereka maubwino angapo azaumoyo.

Ubwino wa mbatata ya baroa

Tuber iyi imatha kuphatikizidwa pazakudya zonse ziwiri kuti muchepetse minofu ndikuchepetsa, ndikofunikira kusiyanitsa kuchuluka komwe kumadya ndi mbale zammbali. Ubwino waukulu wa mbatata ya baroa ndi iyi:

• Perekani mphamvu ku thupi, popeza ndi gwero labwino kwambiri la chakudya;
• Kulimbana ndi kudzimbidwa, popeza ili ndi michere yambiri, imakulitsa thanzi lamatumbo;
• Kupititsa patsogolo chitetezo cha mthupi, chifukwa imakhala ndi zinc, vitamini C ndi mavitamini a B, michere yomwe ndi yofunika kulimbikitsa chitetezo cha thupi;
• Pewani kukalamba msanga komanso kukonza khungu, chifukwa imakhala ndi vitamini C wambiri, antioxidant yamphamvu yomwe imakonda kuchiritsa khungu ndikupanga kolajeni;
• Sinthani thanzi la mtima, popeza ili ndi vitamini B3, yomwe imathandizira kutsitsa cholesterol ndi triglyceride, ndikuchepetsa chiopsezo cha matenda amtima. Kuphatikiza apo, imathandizanso kupumula mitsempha yamagazi ndikuwongolera kuyenda bwino, popeza ili ndi mchere, monga magnesium ndi potaziyamu;
• Sungani mafupa ndi mano athanzi, popeza ili ndi phosphorous ndi calcium yambiri, michere yofunikira yopewera matenda monga kufooka kwa mafupa ndi osteopenia;
• Limbikitsani kukula kwa minofu, popeza ili ndi chakudya chambiri, zomwe zimatsimikizira mphamvu yakuchita maphunziro. Kuphatikiza apo, ili ndi calcium ndi magnesium yambiri, michere yomwe imalimbitsa mphamvu ndi kupindika kwa minofu, kukondetsa hypertrophy.

Mbatata ya Baroa imakhala ndi ma calories ochepa kuposa mbatata komanso michere yofananira, zomwe zimapangitsa kuti ikhale njira yabwino kwambiri yosanjanitsira menyu yazakudya kuti muchepetse thupi kapena kupindulitsa minofu.

Zambiri zaumoyo

Tebulo lotsatirali lili ndi chidziwitso cha thanzi la magalamu 100 a mbatata ya parsnip:

Momwe mungagwiritsire ntchito mbatata ya baroa kuti muchepetse kunenepa

Kuti muchepetse kunenepa, muyenera kudya 80 mpaka 100 g ya parsnip nkhomaliro kapena chakudya chamadzulo, makamaka chophikidwa kapena kuphikidwa mu uvuni, komanso osawonjezera magwero ena azakudya monga mpunga, pasitala kapena farofa. Ndi izi, chakudyacho chidzakhala ndi chakudya chochepa, ndikuthandizira kuchepa thupi.

Kuphatikiza pa chinangwa, muyenera kuwonjezera gawo labwino la nyama, nkhuku kapena nsomba, yomwe imapatsa chakudya, komanso saladi wa masamba ndi maolivi, omwe amalimbikitsa kukhuta.

Momwe mungagwiritsire ntchito mbatata ya baroa kuti mupeze minofu

Anthu omwe akufuna kulemera minofu ndikulemera amatha kudya parsnip yochulukirapo, kuphatikiza pakutha kuwonjezera magwero ena azakudya mu chakudya chomwecho, monga mpunga, pasitala ndi farofa.

Chakudyacho chilinso ndi mapuloteni ambiri, omwe ndi nyama, nkhuku ndi nsomba, komanso saladi wokhala ndi mafuta. Mu pre-workout, mutha kugwiritsa ntchito parsnip ndi mazira okazinga kapena tchizi, limodzi ndi zipatso 1 kapena yogurt wachilengedwe, mwachitsanzo.

Mitundu yokonzekera ndi maphikidwe

Mandioquinha amatha kudya yophika, yokazinga, yokazinga mu uvuni kapena ngati puree, kuwonjezera pakutha kuwonjezeredwa mu supu ndikuphika nsomba kapena nyama. Mukamaphika, muyenera kusunga peel ndikungochotsa mukangophika, motero, mchere ndi mavitamini ambiri samatayika m'madzi ophikira.

Mafinya a ku France ayenera kupeŵedwa pakudya zakudya zolemetsa, ndi mbatata zophika kukhala njira yabwino. Njira ya puree iyeneranso kugwiritsidwa ntchito kwambiri ndi iwo omwe akufuna kunenepa, popeza kuwonjezera mkaka ndi batala pokonzekera puree kumapangitsa kuti chakudya chikhale chambiri.

Maphikidwe ena ndi mbatata ya baroa ndi awa:

1. Msuzi wa mbatata wa Baroa

Zosakaniza:

• 500 g makilogalamu a mbatata ya parsnip;
• 500 g wa karoti;
• 1 anyezi wapakati;
• 3 cloves wa adyo;
• 120 ml ya mafuta;
• 500 g wa nkhuku yodulidwa;
• Madzi okwanira 1 litre;
• Supuni 1 ya mafuta;
• mchere, tsabola ndi fungo lobiriwira kuti mulawe.

Kukonzekera mawonekedwe:

Pogwiritsa ntchito zophika, sungani adyo ndi anyezi mu mafuta. Mukakhala bulauni, onjezerani nkhuku, karoti ndi mandioquinha, ndikuyambiranso. Onjezerani mchere, tsabola ndi fungo lobiriwira, ndikuphika kwa mphindi pafupifupi 10 mutapanikizika.

Ngati mukufuna msuzi wopangidwa ndi zonona, yikani nkhuku padera ndikuphika mphodza wa chinangwa ndi karoti musanasakanize ndi nkhuku.

2. Zikopa za mbatata

Zosakaniza za puree:

• 1/2 makilogalamu a mbatata yophika;
• 1/2 makilogalamu a mbatata yophika;
• 1/2 anyezi wotsekemera;
• Supuni 2 za batala;
• 200 g wa kirimu wowawasa;
• 1 chikho cha tiyi mkaka;
• Mchere ndi tsabola wakuda kuti mulawe;
• 50 g wa grated parmesan wokonkha.

Kudzaza Zosakaniza:

• Supuni 3 za maolivi;
• 3 adyoledwa kapena odulidwa ma adyo;
• 1/2 makilogalamu a nyama yapansi;
• 5 akanadulidwa tomato;
• 1/2 chikho cha msuzi wa phwetekere;
• Mchere ndi tsabola wakuda kuti mulawe;
• Supuni 4 zodulidwa parsley.

Kukonzekera akafuna
Kwa puree, panizani mandioquinha ndi mbatata mukadali kotentha ndi juicer. Sakani anyezi mopepuka mu batala, onjezerani mbatata ndi zinthu zina, kulola kusakaniza kuphika kwa mphindi zitatu kapena zisanu.

Pakudzaza, sungani adyo mu mafuta ndikuwonjezera nyama ndikupaka mpaka youma ndi kutayirira. Onjezani msuzi wa phwetekere ndi phwetekere ndi nyengo ndi mchere ndi tsabola kuti mulawe., Kuphika mpaka msuzi wokulirapo. Onjezerani mchere ndi parsley.

Kuti musonkhanitse, perekani mbale ya galasi ndi batala ndikufalitsa theka la puree, kenaka yikani kudzazidwa, kenako, kuphimba ndi theka lina la puree. Fukani tchizi pamwamba ndikuyiyika mu uvuni wokonzedweratu ku 200 ºC kwa mphindi pafupifupi 20.

Komanso dziwani zabwino za mbatata.