Ufa wa mbatata: ndi chiyani ndi momwe ungagwiritsire ntchito

Zamkati

• Momwe mungachitire kunyumba
• Momwe mungagwiritsire ntchito
• Chinsinsi cha Pancake ndi Mbatata Yabwino
• Vitamini wokhala ndi Mbatata Yotapira

Ufa wa mbatata, womwe umatchedwanso kuti mbatata, ungagwiritsidwe ntchito ngati wotsika mpaka pakati glycemic index carbohydrate source, zomwe zikutanthauza kuti pang'onopang'ono umayamwa ndi matumbo, kukhalabe ndi mphamvu ya thupi nthawi yayitali osawonjeza mafuta kapena magazi spikes shuga.

Mofanana ndi mbatata, ufa umalimbikitsa chakudya mwa kuthandizira ndi kulimbikitsa kupindula kwa minofu. Ufa wokoma ukhoza kuwonjezeredwa m'maphikidwe monga zikondamoyo, ma smoothies, buledi ndi makeke.

Ubwino wogwiritsa ntchito ufa uwu ndi:

1. Kuchita bwino kwambiri, chifukwa kugwiritsa ntchito ufa m'malo mwa mbatata kumapulumutsa nthawi yophika kukhitchini;
2. Kuthekera kokugwiritsa ntchito m'maphikidwe osiyanasiyana, monga mavitamini, broths ndi zikondamoyo;
3. Kutsekemera kwapamwamba kwambiri mu ufa, kuthandizira kuwonjezeka kwa zopatsa mphamvu mu zakudya kwa iwo omwe akufuna kunenepa ndi minofu;
4. Easy kunyamula ndi kuigwiritsa ntchito kuntchito kapena monga kulimbitsa thupi musanachite masewera olimbitsa thupi;
5. Bwino matumbo polumikizira;
6. Bwino khungu, tsitsi ndi maso, popeza ndi zolemera mu beta-carotene, antioxidant wamphamvu.

Ufa wa mbatata umatha kupangidwa kunyumba kapena kugulidwa wokonzeka m'masitolo ogulitsa zakudya zopatsa thanzi komanso zowonjezera zakudya. Onaninso zabwino za mbatata.

Momwe mungachitire kunyumba

Kupanga ufa wa mbatata kunyumba, muyenera:

• 1 kg ya mbatata
• 1 grater
• 1 mawonekedwe akulu
• wosakaniza

Kukonzekera mawonekedwe:

Sambani mbatata bwino ndikuphimba mumtsuko waukulu, kuti akhale zidutswa zofanana ndi mbatata za udzu, koma zazikulu. Bzalani mbatata zouma bwino, kuti zisaunjikane, ndikupita nawo ku uvuni wocheperako, pafupifupi 150 mpaka 160ºC, mpaka mbatata ziume bwino, zotayirira komanso zokhotakhota. Kenako, mbatata zouma ziyenera kuziphika mu blender, pang'ono ndi pang'ono, mpaka zitakhala ufa wa ufa, womwe uyenera kusungidwa mumtsuko wagalasi woyera wokhala ndi chivindikiro, makamaka mufiriji. Iliyonse 1 kg ya mbatata imatulutsa ufa pafupifupi 250g.

Momwe mungagwiritsire ntchito

Ufa wa mbatata ungawonjezeke mu mavitamini asanachitike kapena atamaliza kulimbitsa thupi, kukulitsa mphamvu yamphamvu yogwedezeka. Itha kusakanikiranso ndi ufa wina mumkate, pasitala, keke ndi maphikidwe amphaka, zomwe zimapangitsa kukhala koyenera kugwiritsa ntchito ufa wa mbatata pafupifupi 20% ya kulemera konse kwa ufa womwe umapezeka.

Njira zina zogwiritsa ntchito monga kuphika nyama yang'ombe kapena nyama yankhuku, kuwonjezera mipira ya nyama, komanso kuthyola msuzi ndi msuzi.

Chinsinsi cha Pancake ndi Mbatata Yabwino

Zosakaniza:

• Supuni 1 ufa wa mbatata
• Dzira 1
• Supuni 2 za mkaka

Kukonzekera mawonekedwe:

Sakanizani zonse zopangira ndi mphanda kapena fouet. Sakanizani skillet ndi mafuta pang'ono kapena mafuta ndikutsanulira mtandawo, mutembenuke mosamala kuti muphike mbali zonse ziwiri. Dzazani momwe mungafunire.

Vitamini wokhala ndi Mbatata Yotapira

Zosakaniza:

• 250 ml ya mkaka
• Nthochi 1
• 1 mapuloteni ambiri a whey
• Supuni 1 ufa wa mbatata
• Supuni 1 batala wa chiponde
• Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikumwa.

Onani maphikidwe ena azakudya zokhazokha 6 zomanga thupi kuti muwonjezere minofu.