Kodi Njira Yabwino Yosungira Mbatata Ndi Chiyani?

Zamkati

• Sungani Mbatata Zosaphika Pamalo Abwino
• Kutalikirana ndi Kuunika
• Osasunga Mbatata Yaiwisi mufiriji kapena mufiriji
• Ikani mu Open Bowl kapena Paper Bag
• Osasamba Musanasunge
• Pewani Kutulutsa Zina
• Chiritsani Mbatata Yoyambira Kunyumba Musanasungire
• Sungani Zigawo Zosaphika M'madzi mpaka Tsiku Limodzi
• Sungani Zotsala Zophika mufiriji masiku atatu kapena anayi
• Sungani Zotsalira Zophika mufiriji kwa Chaka Chimodzi
• Malangizo posankha Mbatata Yabwino Kwambiri
• Mfundo Yofunika Kwambiri
• Momwe Mungasamalire Mbatata

Mbatata ndizodziwika bwino m'mitundu yambiri ndipo akhala akusangalala nazo kwazaka zoposa 10,000 ().

Kuphatikiza pa kukhala ndi potaziyamu wochuluka, ndizopezekanso ndi ma carbs ndi fiber (2).

Izi zotsekemera zimatha kukonzekera m'njira zambiri, koma zimaphikidwa, kuphika, kukazinga, kukazinga kapena kusowa madzi m'thupi.

Kusunga moyenera kumatha kuwonjezera moyo wawo wa alumali ndikupewa kuwononga kosafunikira.

Nkhaniyi ikuwunika njira zabwino zosungira ndikuphatikizira maupangiri osankha mbatata zatsopano.

Sungani Mbatata Zosaphika Pamalo Abwino

Kutentha kosungira kumakhudza kwambiri kutalika kwa mbatata.

Mukasunga pakati pa 43-50 ° F (6-10 ° C), mbatata zosaphika zimatha miyezi yambiri osawonongeka (3).

Kutentha kumeneku ndikotentha pang'ono kuposa firiji ndipo kumapezeka m'malo osungira ozizira, zipinda zapansi, magalaji kapena masheya.

Kusunga mbatata m'malo awa kungathandize kuchepetsa mapangidwe pakhungu, chimodzi mwazizindikiro zoyamba kuwonongeka.

M'malo mwake, kafukufuku wina adapeza kuti kusunga mbatata m'malo ozizira kuposa maulendo anayi a moyo wawo, poyerekeza ndi kuzisunga kutentha (3).

Kusunga kutentha pang'ono kumathandizanso kuteteza mavitamini C awo.

Kafukufuku adawonetsa kuti mbatata zosungidwa m'malo ozizira zimasunga 90% ya vitamini C wawo kwa miyezi inayi, pomwe zomwe zimasungidwa m'chipinda chotentha zidataya pafupifupi 20% ya vitamini C wawo patatha mwezi umodzi (3,).

Kusunga kutentha pang'ono pamwamba pa firiji ndi njira yabwino yowonjezerera mashelufu ndikukhalabe ndi vitamini C.

Kusunga mbatata pamalo ozizira kumathandiza kuchepetsa kuphuka kwake ndikusunga mavitamini C ake.

Kutalikirana ndi Kuunika

Kuwala kwa dzuwa kapena kuwala kwa fulorosenti kumatha kupangitsa zikopa za mbatata kutulutsa chlorophyll ndikusintha mtundu wosakongola wobiriwira ().

Ngakhale kuti chlorophyll yomwe imasintha khungu lawo kukhala lobiriwira ilibe vuto lililonse, kuwononga dzuwa kumatha kupanga mankhwala ambiri owopsa otchedwa solanine.

Anthu ambiri amataya mbatata zobiriwira chifukwa cha solanine (5).

Solanine imapanga kukoma kowawa ndipo imayambitsa kutentha pakamwa kapena pakhosi la anthu omwe amazindikira izi ().

Solanine imakhalanso ndi poizoni kwa anthu ikawonongedwa kwambiri ndipo imatha kuyambitsa nseru, kusanza ndi kutsekula m'mimba. Milandu ingapo yakufa idanenedwapo ().

Komabe, mayiko ambiri ali ndi malangizo oyenera omwe amachepetsa kuchuluka kwa solanine mu mbatata zamalonda kukhala pansi pa 91 mg pa paundi (200 mg / kg), chifukwa chake izi sizomwe zimafala (,).

Solanine imapezeka kokha mu peel ndi 1 / 8th inchi (3.2 mm) woyamba wa mnofu. Kusamalira khungu ndi mnofu wobiriwira kumatha kuchotsa ambiri (5).

Kusunga mbatata mumdima kumalepheretsa iwo kukhala obiriwira ndikupanga solanine, yomwe imatha kuyambitsa nseru, kusanza ndi kutsekula m'mimba mukamadya kwambiri.

Osasunga Mbatata Yaiwisi mufiriji kapena mufiriji

Ngakhale kutentha kozizira kuli koyenera posungira mbatata, kuzizira komanso kuzizira sikuli.

Kutentha kotsika kwambiri kumatha "kutsekemera kozizira." Izi zimachitika ena wowuma amasinthidwa kukhala shuga ().

Kuchepetsa shuga kumatha kupanga zinthu zomwe zimayambitsa khansa, zotchedwa acrylamides, zikakazinga kapena kukhudzana ndi kutentha kophika kwambiri, motero ndibwino kuti misinkhu isachepe (, 12).

Mbatata zosaphika siziyeneranso kusungidwa mufiriji.

Madzi otentha akamazizira kwambiri, madzi amkati mwa mbatata amakula ndikupanga makhiristo omwe amawononga makoma a cell. Izi zimawapangitsa kukhala opanda pake komanso osagwiritsidwa ntchito akatayidwa (13).

Mbatata yaiwisi imathanso kusintha bulauni ikawonetsedwa ndi mpweya mufiriji.

Izi ndichifukwa choti ma enzyme omwe amachititsa browning akadali otanganidwa ndi mbatata, ngakhale pansi pa kuzizira kwambiri (14).

Palibe vuto kuziziziritsa zitaphika bwinobwino kapena pang'ono, chifukwa kuphika kumatseketsa michere yofiirira ndikuwalepheretsa kuti asatuluke (15).

Mbatata zosaphika siziyenera kusungidwa m'firiji, chifukwa kutentha kuzizira kumachulukitsa kuchuluka kwa kuchepetsa shuga ndikuwapangitsa kuti akhale ndi khansa yambiri yokazinga kapena yokazinga. Sayeneranso kuzizira, chifukwa imakhala yotuwa komanso yofiirira ikachoka.

Ikani mu Open Bowl kapena Paper Bag

Mbatata zimafunikira mpweya wabwino kuti zisawononge chinyontho, zomwe zingayambitse kuwonongeka.

Njira yabwino yololeza kuti mpweya uziyenda mwaulere ndi kuwasungira m'mbale yotseguka kapena thumba la pepala.

Osazisunga mu chidebe chosindikizidwa chopanda mpweya wabwino, monga thumba la pulasitiki kapena magalasi otsekedwa.

Popanda mpweya, chinyezi chomwe chimatuluka mu mbatata chimasonkhanitsa mkati mwa chidebecho ndikulimbikitsa kukula kwa nkhungu ndi mabakiteriya (16).

Pofuna kuti mbatata zanu zizikhala motalika, zisungeni m'mbale yotseguka, thumba la pepala kapena chidebe china chokhala ndi mabowo olowetsa mpweya. Izi zimathandiza kupewa kudzikundikira kwa chinyezi, komwe kumabweretsa kuwonongeka.

Osasamba Musanasunge

Popeza mbatata zimabzalidwa mobisa, nthawi zambiri zimakhala ndi dothi pakhungu lawo.

Ngakhale zingakhale zokopa kutsuka dothi musanasunge, zitha kukhala nthawi yayitali ngati mungaziwumitse.

Izi ndichifukwa choti kutsuka kumawonjezera chinyezi, chomwe chimalimbikitsa kukula kwa bowa ndi mabakiteriya.

Yembekezani mpaka mutakonzeka kuzigwiritsa ntchito, kenako muzimutsuka ndi kuzipukuta ndi burashi yamasamba kuti muchotse dothi lililonse.

Ngati mankhwala ophera tizilombo ali ovuta, kutsuka ndi 10% ya viniga kapena njira yamchere kumatha kuchotsa zotsalira zochulukirapo kuposa madzi okha ().

Mbatata imatha nthawi yayitali ngati imakhala youma nthawi yosungidwa ndipo siyitsukidwa mpaka itagwiritsidwa ntchito. Kusamba ndi mankhwala amchere kapena viniga kungathandize kuchotsa zotsalira za mankhwala ophera tizilombo kuposa madzi okha.

Pewani Kutulutsa Zina

Zipatso ndi ndiwo zamasamba zambiri zimatulutsa gasi wa ethylene akamapsa, zomwe zimathandiza kufewetsa zipatsozo ndi kuwonjezera shuga ().

Ngati zasungidwa pafupi, zokolola zakupsa zimatha kupanga mbatata zosaphika ndikumafewetsa mwachangu (19).

Chifukwa chake, musasunge mbatata pafupi ndi zipatso ndi ndiwo zamasamba zakucha, makamaka nthochi, maapulo, anyezi ndi tomato, chifukwa zimatulutsa ethylene wambiri ().

Ngakhale kuti palibe kafukufuku amene adayang'ana kutalika kwa mbatata kuti zisakwere zipatso kapena ndiwo zamasamba, kusungitsa kumapeto kwa malo ozizira, amdima, okhala ndi mpweya wabwino ndizothandiza.

Sungani mbatata kutali ndi zokolola, makamaka nthochi, tomato ndi anyezi, chifukwa mpweya wa ethylene womwe amatulutsa ungapangitse mbatata kumera mwachangu.

Chiritsani Mbatata Yoyambira Kunyumba Musanasungire

Anthu ambiri amagula mbatata kumsika wakomweko, koma ngati mungakulire nokha, "kuchiritsa" musanasunge kudzawonjezera mashelufu awo.

Kuchiritsa kumaphatikizapo kusunga kutentha pang'ono, makamaka pafupifupi 65 ° F (18 ° C), ndi 85-95% chinyezi masabata awiri.

Mutha kugwiritsa ntchito kabati yaying'ono yamdima kapena shawa yopanda kanthu yopangira chopumira ndi mbale yamadzi, kapena uvuni wopanda kanthu wotsalira pang'ono, woyatsidwa ndi babu la 40-watt la kutentha ndi mbale yamadzi chinyezi.

Izi zimalola kuti zikopa zizikula ndikuthandizira kuchiritsa zovulala zazing'ono zomwe mwina zidachitika mukakolola, ndikuchepetsa kuwola panthawi yosungira ().

Mbatata zochiritsidwa zitha kusungidwa pamalo ozizira, amdima wokhala ndi mpweya wabwino wosungira kwanthawi yayitali.

Mbatata yomwe yangosankhidwa kumene iyenera "kuchiritsidwa" m'malo otentha komanso chinyezi chapamwamba kwa milungu ingapo kuti khungu lizilimba komanso ziphuphu kuti lizichira. Izi zimathandizira kukulitsa moyo wawo wosungira.

Sungani Zigawo Zosaphika M'madzi mpaka Tsiku Limodzi

Kamodzi katasenda ndikudulira, mbatata zosaphika zimasuluka msanga zikawonetsedwa ndi mpweya.

Izi zili choncho chifukwa zimakhala ndi enzyme yotchedwa polyphenol oxidase, yomwe imagwira ndi mpweya ndikusintha thupi kukhala lotuwa kapena lofiirira.

Mutha kupewa kupindika pakuphimba magawo osenda ndikudula ndi inchi kapena awiri amadzi ndikuwakhazika mufiriji mpaka mutakonzeka kuwagwiritsa ntchito ().

Madzi amawateteza kumlengalenga komanso amaletsa kusintha kwa michere.

Komabe, ngati atasiyidwa m'madzi kwa maola opitilira 24, amatha kuyamwa madzi ochulukirapo ndikukhala ozizira komanso opanda pake. Gwiritsani ntchito njirayi ndi mbatata yomwe idzaphikidwe tsiku lomwelo.

Kuti musungire nthawi yayitali, lingalirani zonyamula zingalowe, njira yomwe mpweya wonse umachotsedwa phukusi ndikusindikizidwa mwamphamvu.

Mbatata zodzaza ndi zingwe zimakhala sabata imodzi mufiriji (21).

Mbatata yaiwisi imasanduka ya bulauni kapena imvi ikakhala pamlengalenga, choncho iyenera kuphikidwa mwachangu kapena kusungidwa m'madzi mpaka itagwiritsidwa ntchito. Ngati muzisunga nthawi yayitali kuposa tsiku limodzi mutangomaliza kukonzekera, chotsani m'madzi, paketi yosungira ndi kusungira mu furiji.

Sungani Zotsala Zophika mufiriji masiku atatu kapena anayi

Mbatata yophika imatha masiku angapo mufiriji.

Komabe, zotsalira zimatha kukhala zamadzi kapena zotsekemera, chifukwa chimanga cha mbatata chimasintha mawonekedwe ndikutulutsa madzi akamazizira (22).

Kuphika ndi kuziziritsa kumawonjezeranso mapangidwe a wowuma wowuma, mtundu wa zimam'patsa zomwe anthu sangathe kupukusa ndi kuyamwa.

Izi zitha kukhala zabwino kwa iwo omwe ali ndi vuto la shuga m'magazi, chifukwa amachepetsa glycemic index pafupifupi 25% ndipo imayambitsa kamwazi kakang'ono kwambiri m'magazi atatha kudya (23,).

Wosasunthika wolimbikitsanso amalimbikitsanso thanzi m'matumbo, chifukwa mabakiteriya am'matumbo amawotcha ndikupanga mafuta amchere amfupi, omwe amathandiza kuti cholumikizira matumbo anu akulu chikhale cholimba komanso champhamvu (,,).

Ngakhale mbatata yophika komanso yoziziritsa imakhala ndi thanzi labwino, imayenera kudyedwa pasanathe masiku atatu kapena anayi kuti ipewe kuwonongeka ndi poyizoni wazakudya (28).

Mbatata yophika imatha kusungidwa mufiriji kwa masiku anayi. Njira yozizira imakulitsa kupangika kwa wowuma wosagwirizana, komwe kumakhudza pang'ono shuga m'magazi ndikulimbikitsa kukula kwa mabakiteriya am'matumbo.

Sungani Zotsalira Zophika mufiriji kwa Chaka Chimodzi

Ngati simukukonzekera kudya mbatata yophika m'masiku ochepa, ndibwino kuti muzisunga mufiriji.

Zotsala zophikidwa zitha kusungidwa mufiriji popanda kuunikira, chifukwa kuphika kumawononga michere yomwe imayambitsa kusungunuka (15).

Monga mankhwala onse achisanu, mbatata zotsalira zimatha nthawi yayitali ngati zitetezedwa ku mpweya zili mufiriji.

Gwiritsani ntchito thumba la pulasitiki kapena chidebe chosungira ndikusindikiza mpweya wonse musanatseke.

Kafukufuku akuwonetsa kuti mazira, mbatata zophika zitha kukhala chaka chimodzi osasintha chilichonse (13).

Mukakhala okonzeka kuzidya, zilekeni ziziyenda m'firiji usiku wonse musanatenthe ndikutumikira. Izi zimabweretsa kapangidwe kabwino kuposa kutsitsa mu microwave (29).

Zotsalira za mbatata zophika zitha kusungidwa mufiriji kwa chaka chimodzi. Sungani m'mitsuko yopitilira mpweya kuti musunge bwino ndikuwongolera usiku wonse mufiriji musanagwiritse ntchito.

Malangizo posankha Mbatata Yabwino Kwambiri

Mbatata imakhala yayitali kwambiri ngati ndi yatsopano komanso yathanzi ikagulidwa.

Mukamasankha, yang'anani izi:

• Limbani pakukhudza: Mbatata yofewa yayamba kale kunyoza, chifukwa chake yang'anani pamakhalidwe olimba, owala.
• Khungu losalala: Mbatata zomwe zawonongeka chifukwa cha kuzizira zimatha kukhala ndi malo okhala ndi khungu komanso bulauni, chifukwa chake yang'anani zosalala.
• Wopanda mikwingwirima kapena kuvulala: Nthawi zina mbatata zitha kuwonongeka nthawi yokolola kapena yonyamula. Pewani omwe ali ndi zovulala zowoneka, chifukwa zimawonongeka mwachangu.
• Palibe kuphuka: Mphukira ndi chimodzi mwazizindikiro zoyambirira za kuwonongeka, chifukwa chake pewani kugula zilizonse zomwe zaphuka kale.

Mwinanso mungaganizire kuyesa mitundu ina ya mbatata yachilendo, monga yomwe ili ndi mnofu wabuluu kapena wofiirira.

Kafukufuku akuwonetsa kuti mitundu yakuda kwambiri imakhala ndi ma antioxidants ambiri kuposa mbatata zoyera ().

Mbatata yatsopano komanso yathanzi imakhala yayitali kwambiri, chifukwa chake yang'anani yosalala yopanda zilema kapena zipatso. Ganizirani kuyesa mitundu yabuluu kapena yofiirira, popeza imakhala ndi ma antioxidants ambiri.

Mfundo Yofunika Kwambiri

Kudziwa njira zabwino kwambiri zosungira mbatata kumatha kuwonjezera mashelufu awo ndikuchepetsa kuwonongeka kwa chakudya.

Sungani mbatata zosaphika pamalo ozizira, amdima okhala ndi mpweya wambiri - osati mufiriji.

Pewani magawo odulidwa ndi osenda kuchokera ku browning powaphimba ndi madzi kapena kusindikiza kotsuka.

Mbatata zophikidwa zitha kusungidwa mufiriji kwa masiku anayi, kapena mu chidebe chotsitsimula mufiriji kwa chaka chimodzi.

Ponena za mbatata zomwe zimamera kunyumba, zithandizeni pang'ono pakatentha komanso chinyezi musanasungidwe kwanthawi yayitali.

Mosasamala njira yosungira, mbatata imatha nthawi yayitali ngati ndi yatsopano komanso yathanzi ikagulidwa, chifukwa chake yang'anani ma tubers olimba, osalala, opanda chilema opanda zisonyezo zakumera.

Momwe Mungasamalire Mbatata