Ubwino wathanzi la mbatata ndi momwe ungadyetse

Zamkati

• Mapindu azaumoyo
• Zakudya zabwino za mbatata
• Momwe mungagwiritsire ntchito
• 1. Mbatata yokhala ndi nkhuku
• 2. Mbatata yomata
• 3. Chips za mbatata
• 4. Makeke a mbatata
• 5. Mkate wa tchizi ndi mbatata
• 6. Brownie mbatata

Mbatata ndi tuber yomwe imapatsa mphamvu m'thupi chifukwa chama carbohydrate, kuphatikiza pakukhala ndi michere yambiri, mavitamini ndi mchere, zomwe zimatsimikizira maubwino angapo azaumoyo.

Kuphatikiza apo, mbatata zimakhala ndi ma antioxidants, monga beta-carotene, flavonoids ndi phenolic, zomwe zimathandiza kuteteza maselo amthupi motsutsana ndi zopitilira muyeso, ndikupangitsa kuti ikhale yathanzi m'malo mwa mbatata zaku English. Mbatata nthawi zambiri imakhala ndi mtundu wa lalanje, komabe imakhalanso ndi mitundu ina, yomwe imatha kukhala yoyera, yofiirira kapena yofiirira.

Mapindu azaumoyo

Ubwino wina wa mbatata ndi:

• Zimapewa kukalamba msanga, imapangitsa khungu ndi mawonekedwe owoneka bwino, popeza ali ndi vitamini C ndi beta-carotenes, omwe amasinthidwa mthupi kukhala vitamini A ndi antioxidants, omwe amateteza maselo amthupi ku zopewera zaulere;
• Amakhala ndi thanzi la m'mimba, chifukwa imakhala ndi ulusi wambiri, womwe umalimbikitsa matumbo kuyenda, kukhala ndi maubwino kwa anthu omwe adzimbidwa;
• Zimathandizira kuwongolera kagayidwe kake, chifukwa ndi gwero lalikulu la mavitamini a B, omwe amakhala ngati coenzymes munjira zingapo zamagetsi;
• Zitha kuchepetsa chiopsezo chokhala ndi mitundu ina ya khansa, monga m'mapapo ndi m'kamwa, popeza mumakhala flavonoids ndi ma antioxidants ena;
• Imalimbitsa chitetezo chamthupi ndipo amakonda njira yochiritsira, popeza ili ndi vitamini A, C ndi antioxidants;
• Amakonda kuwonjezeka kwa minofu, popeza imapereka mphamvu zofunikira pakuphunzitsira;
• Amalimbikitsa thanzi la mtima, chifukwa imakhala ndi michere yambiri komanso ma antioxidants, omwe amathandiza kutsitsa milingo ya LDL, yomwe imadziwikanso kuti cholesterol yoyipa.

Kuphatikiza apo, chifukwa cha michere yake, kumwa mbatata kumapangitsa kuti magazi azikwera pang'onopang'ono ndikuwonjezera kukhuta, komwe kumatha kudyedwa pang'ono ndi anthu omwe ali ndi matenda ashuga komanso omwe akulephera kudya.

Zakudya zabwino za mbatata

Gome lotsatirali likuwonetsa kapangidwe ka mbatata pama gramu 100 aliwonse a chakudya ichi:

Mbatata zokhala ndi mawonekedwe ofanana ndi mbatata za yacon. Dziwani zambiri za mbatata za yacon.

Momwe mungagwiritsire ntchito

Mbatata itha kudyedwa ndi peel kapena wopanda peel, ndipo imatha kuphikidwa mu uvuni, yokazinga, yophika kapena yokazinga. Kuphatikiza apo, tuber iyi ikhoza kudyedwa yokazinga, komabe njirayi siyabwino kwenikweni.

Mbatata imatha kuphatikizidwanso pachakudya chamasiku omwe maphunziro akatha, ndipo atha kukhala limodzi ndi ndiwo zamasamba ndi zakudya zokhala ndi mapuloteni komanso mafuta ochepa, monga nkhuku kapena Turkey, dzira kapena nsomba, momwe zingathere kukonda kukonda minofu.

Pankhani ya odwala matenda ashuga, kumwa mbatata kuyenera kukhala m'magawo ang'onoang'ono ndipo, makamaka, kuphika, chifukwa motere index ya glycemic siyokwera kwambiri.

Zina mwa njira zabwino zogwiritsa ntchito mbatata ndi izi:

1. Mbatata yokhala ndi nkhuku

Zosakaniza

• 1 fillet ya nkhuku;
• Mbatata 2;
• Vinyo woyera;
• Masamba a Bay;
• 1/2 mandimu;
• Oregano, mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Nyengo nkhuku ndi vinyo, bay tsamba, mandimu ndi oregano. Ikani mbatata mu uvuni wokutidwa ndi zojambulazo za aluminiyamu kwa mphindi 30. Grill nkhuku fillet. Pamodzi ndi saladi wofiira kabichi, tsabola, tomato ndi arugula, zokometsera zamafuta ndi viniga.

2. Mbatata yomata

Zosakaniza

• Magawo awiri apakati a mbatata;
• Supuni 1 mafuta;
• 1 rosemary nthambi;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Dulani mbatatayo, mulibe kapena musanadule, mu magawo ofooka kwambiri ndikufalikira mu mawonekedwe okhala ndi zikopa, kuti magawowo asiyanitsane.

Ikani mu uvuni wokonzedweratu ku 180ºC pafupifupi 20 mpaka 30 min kapena mpaka mbatata zikhale zagolide ndi zonunkhira, kuwonjezera mafuta a azitona, mchere, rosemary ndi tsabola kumapeto kwa nyengo, kapena mchere wazitsamba wokha.

3. Chips za mbatata

Zosakaniza

• 2 mbatata yaying'ono;
• Mafuta a azitona kapena mafuta a kokonati;
• Rosemary, oregano kapena zitsamba zabwino, mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Chotsani peel ya mbatata, dulani magawo oonda kwambiri ndikuyika thireyi yokhala ndi zikopa. Ikani mafuta a maolivi kapena mafuta a kokonati ndi kukoma kwa nyengo.

Ikani tchipisi mu uvuni wokonzedweratu ku 200ºC kwa mphindi 10 mpaka 15. Tembenuzani tchipisi ndikusiya kwa mphindi 10 kapena mpaka atafiyira bwino. Nthawi ya uvuni imatha kusiyanasiyana kutengera kukula kwa chip.

4. Makeke a mbatata

Zosakaniza

• Makapu awiri a mbatata yophika ndi yofinyidwa;
• 1 chikho cha shuga wofiirira;
• Makapu awiri a ufa woyera wa tirigu;
• Makapu awiri a ufa wathunthu;
• Supuni 2 za margarine;
• Mchere kuti ulawe.

Kukonzekera akafuna

Sakanizani zosakaniza zonse mpaka apange mtanda wunifolomu womwe sungakakamire m'manja mwanu. Tsatirani ma cookie ozungulira kapena otsukira mano ndikufalikira mu mawonekedwe amafuta, kuti akhale osiyana. Kuphika mu uvuni wapakatikati wokonzedweratu mpaka 180ºC mpaka golide.

5. Mkate wa tchizi ndi mbatata

Zosakaniza

• 100 g wa mbatata yophika;
• Dzira 1;
• Supuni 2 zamadzi;
• Supuni 1 ya mafuta owonjezera a maolivi;
• 100 g wa ricotta;
• Supuni 1 ya mapuloteni a whey ufa wopanda kukoma;
• 1 chikho cha ufa wowawasa;
• ½ chikho cha zotsekemera zotsekemera.

Kukonzekera akafuna

Ikani mbatata, dzira, madzi, mafuta ndi ricotta mu blender ndikuphatikizana mpaka chisakanizo chofanana chikupezeka. Kenaka, tembenuzirani mu mbale ndikuwonjezera zotsalazo, ndikuyambitsa bwino. Ikani zonse m'firiji kwa mphindi 15 mpaka mtanda utakhazikika.

Pangani mipira ndi mtanda ndikuyika papepala lophika mafuta. Kuphika pa 160ºC kwa mphindi 15 kapena mpaka golide.

6. Brownie mbatata

Zosakaniza

• Makapu awiri a mbatata yophika;
• 1 chikho cha madzi;
• Supuni 4 za ufa wa koko kapena nyemba za dzombe;
• 1 chikho cha 70% chokoleti chodulidwa;
• Supuni 4 za ufa wokometsera stevia kapena uchi;
• 2 chikho ufa amondi, oatmeal kapena ufa wa mpunga;
• Mazira 4;
• Supuni 1 ya ufa wophika.

Kukonzekera akafuna

Kuphika mbatata, kuchotsa peel ndi kusunga. Mu mbale, ikani mazira mpaka atakulirapo ndikuwonjezera zotsalazo, ndikuyambitsa bwino. Mutha kugwiritsa ntchito purosesa, chosakanizira kapena chosakanizira. tengani kuphika poto yodzoza kwa mphindi pafupifupi 25 mu uvuni wapakati.

Onaninso momwe mungapangire ndi momwe mungagwiritsire ntchito ufa wa mbatata kuti mukhale ndi minofu yambiri.