Kuwunika Zakudya za mbatata: Kodi Zimathandiza Kuchepetsa Kuonda?

Zamkati

• Kodi Zakudya za mbatata ndi Chiyani?
• Malamulo A Zakudya za mbatata
• Kodi Ingakuthandizeni Kuchepetsa Kunenepa?
• Ubwino Wina
• Zowonongeka
• Okhwima Kwambiri
• Amasowa Mapuloteni, Mafuta, ndi Zakudya Zina Zofunikira
• Mutha Kutaya Minofu
• Mwinanso Mungapeze Kubwezeretsa Kulemera
• Zakudya Zodyera
• Zakudya Zomwe Muyenera Kupewa
• Zitsanzo Menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Mfundo Yofunika Kwambiri
• Momwe Mungasamalire Mbatata

Zotsatira Zakudya Zakudya Zakudya: 1.08 kuchokera 5

Zakudya za mbatata - kapena kubera mbatata - ndi zakudya zazifupi zomwe zimalonjeza kuti muchepetse thupi.

Ngakhale pali kusiyanasiyana, mtundu wofunikira kwambiri umati umakuthandizani kutaya mpaka kilogalamu imodzi patsiku osadya kanthu koma mbatata wamba.

Ndizodziwika bwino kuti mbatata ndizopatsa thanzi kwambiri, koma mwina mungadabwe ngati kuzidya kungakuthandizeni kuti muchepetse kunenepa.

Nkhaniyi ikufotokoza zabwino ndi zoipa za zakudya za mbatata komanso ngati zingakuthandizeni kuti muchepetse thupi.

makhadi owerengera zakudya

• Zolemba zonse: 1.08
• Kuchepetsa thupi: 1.0
• Kudya moyenera: 0.0
• Kukhazikika: 2.0
• Thanzi lathunthu: 0.0
• Khalidwe labwino: 2.5
• Umboni wozikidwa: 1.0

ZOKUTHANDIZANI: Zakudya za mbatata zimatenga masiku atatu kapena asanu ndipo zimangokulolani kudya mbatata zopanda kanthu. Zitha kukuthandizani kuti muchepetse thupi koma ndizoletsa kwambiri, mulibe michere yambiri, ndipo zitha kuyambitsa machitidwe osadya bwino.

Kodi Zakudya za mbatata ndi Chiyani?

Zakudya zodziwika bwino za mbatata zimati zimakuthandizani kuti muchepetse kilogalamu imodzi (0.45 kg) patsiku osadya kanthu koma spuds wamba masiku atatu kapena asanu.

Lingaliroli lidayamba mchaka cha 1849 koma adatchulidwanso ndi Tim Steele, yemwe adasindikiza "Hack Potato: Kunenepa Kwambiri" mu 2016.

M'buku lake, Steele ananena kuti mbatata ndiwo "mapiritsi abwino koposa omwe anapangidwapo." Amatinso zimalimbitsa chitetezo cha mthupi lanu, zimakulitsa thanzi m'matumbo, komanso zimakupatsirani michere yambiri kuti mukhalebe olimba ndikuchepa thupi.

Ena adayamba kudya mopitilira muyeso - zomwe zidakulitsa kutchuka kwake.

Chitsanzo chimodzi ndi a Penn Jillette, amatsenga omwe adafalitsa "Presto!: Momwe Ndimapangira Ma Paundi Opitilira 100 Zimasowa.” Zakudya za Jillette sizinali zopanda kanthu koma mbatata zopanda kanthu kwa milungu iwiri yoyambirira, pomwe adaponya ma kilogalamu 8.

Ngakhale ambiri amanena kuti chakudyacho chawathandiza kuti achepetse kunenepa kwambiri, palibe maphunziro asayansi omwe amatsimikizira izi.

Chidule

Zakudya za mbatata ndizakudya zomwe zimalonjeza kuti muchepetse thupi posadya chilichonse koma mbatata masiku atatu kapena asanu. Izi sizinatsimikizidwe mwasayansi.

Malamulo A Zakudya za mbatata

Zakudya za mbatata zimabwera ndi malangizo ochepa. Ngakhale pali zosiyana zingapo, a Ste Steele adafotokoza malamulo asanu ndi awiri ofunikira m'buku lake:

• Malamulo 1. Idyani mbatata zophika zokha kwa masiku atatu kapena asanu.
• Malamulo 2. Monga mwalamulo, idyani mapaundi awiri (0.9-2.3 kg) a mbatata tsiku lililonse.
• Malamulo 3. Musadye zakudya zina zilizonse, kuphatikizapo zokometsera ndi zokometsera, monga ketchup, batala, kirimu wowawasa, ndi tchizi.
• Malamulo 4. Mchere ndi wabwino ngati mukufunikira, koma yesetsani kupewa.
• Malamulo 5. Mukamva ludzu, imwani madzi okha, tiyi wamba, kapena khofi wakuda.
• Malamulo 6. Kuchita masewera olimbitsa thupi sikuvomerezeka. M'malo mwake, khalani ndi masewera olimbitsa thupi ndikuyenda.
• Malamulo 7. Tengani mankhwala omwe mumadalira monga adalangizidwa ndi dokotala wanu, koma pewani kugwiritsa ntchito zakudya zilizonse zomwe simunalembetse.

M'magazini a Steele, mbatata zoyera zokha ndizololedwa. Zosankha zina ndi monga White Russet, Yukon Gold, ndi mbatata yofiira.

Zakudya zina ndizosavuta.

Mwachitsanzo, mbatata zimaloledwa pa Spud Fit Challenge - zakudya zomwe Andrew Taylor adachita. M'bukuli, zitsamba zochepa, zonunkhira, ndi mafuta opanda mafuta amaloledwa.

Kumbukirani kuti njira yophika ndiyofunika. Zakudya za mbatata zokazinga kapena zopitilira muyeso, monga batala la ku France kapena tchipisi ta mbatata sizili pamndandanda.

Chidule

Pali malamulo asanu ndi awiri ofunikira pazakudya za mbatata malinga ndi a Tim Steele, koma lamulo lalikulu ndikuti musadye kanthu koma mbatata wamba kwa masiku atatu kapena asanu.

Kodi Ingakuthandizeni Kuchepetsa Kunenepa?

Kafukufuku wokhudza zakudya za mbatata sanapezeke, koma atha kukuthandizani kuti muchepetse thupi chifukwa choti ndi ochepa kwambiri.

Kafukufuku akuwonetsa kuti zakudya zomwe zimaletsa zopatsa mphamvu zimatha kuchepa - bola ngati mungatsatire (,).

Ngakhale mapaundi a 2-5 (0.9-2.3 kgs) a mbatata tsiku lililonse amaoneka ngati ochuluka, amangokhala ma calories 530-1,300 okha - ochepa kwambiri kuposa omwe wamkulu amadya tsiku lililonse ().

Chosangalatsa ndichakuti, mbatata zimakhala ndi proteinase inhibitor 2 yomwe ingathandize kuchepetsa njala pochepetsa kugaya chakudya.

Kafukufuku wina adapeza kuti mbewa zomwe zimasamalidwa ndi gulu la mbatata zimadya chakudya chocheperako komanso zimachepetsa thupi poyerekeza ndi mbewa zosagwidwa. Komabe, zotsatirazi sizinaphunzirepo mwa anthu (,).

Ngakhale chakudya cha mbatata chitha kukhala chothandiza pakuchepetsa kwakanthawi, siyankho lanthawi yayitali. Mbatata ndizopatsa thanzi, koma zilibe zinthu zonse zofunika kuti mukhale ndi thanzi labwino.

Kuphatikiza apo, zakudya zotsika kwambiri zawonetsa kuti zimachepetsa kuchepa kwa thupi ndikuchepetsa minofu. Komanso, mumakhalanso ndi zolemetsa mukabwerera ku zomwe mumadya nthawi zonse (,,).

Chidule

Zakudya za mbatata zimatha kuyambitsa kuchepa kwakanthawi kwakanthawi, chifukwa ndizochepa kwambiri. Mbatata imakhalanso ndi gulu lomwe lingachepetse njala, ngakhale kafukufuku ndi ochepa.

Ubwino Wina

Ngakhale pali zifukwa zambiri zotsutsira zakudya za mbatata, zili ndi zabwino zake:

• Mbatata ndizopatsa thanzi kwambiri. Mbatata ndizochokera ku mavitamini ndi michere yambiri, monga vitamini C, potaziyamu, folate, ndi ayironi ().
• Sizovuta. Ngakhale ndizoletsa, zakudya za mbatata ndizosavuta kumva. Idyani mbatata zopanda masiku atatu kapena asanu.
• Ndiwotsika mtengo. Mbatata ndi imodzi mwazinthu zotsika mtengo kwambiri zomwe zimapezeka, zomwe zimapangitsa kuti zakudya izi zikhale zotsika mtengo.
• Zili ndi fiber. Kafukufuku akuwonetsa kuti zakudya zamafuta ambiri zimalimbikitsa thanzi m'matumbo ndipo zitha kuthandizira kupewa kunenepa kwambiri, matenda amtima, komanso mtundu wa 2 shuga (,,,).

Ngakhale maubwino awa, mbatata sizimapereka zakudya zonse zomwe mungafune - palibe chakudya chimodzi. Mwachitsanzo, mbatata zilibe vitamini B12, calcium, ndi zinc - zomwe ndizofunikira pathanzi ().

Kutsata zakudya zopatsa thanzi zomwe zimaphatikizapo zipatso ndi ndiwo zamasamba zosiyanasiyana, mbewu zonse, mafuta athanzi, ndi mapuloteni owonda ndizabwino paumoyo wanu komanso zimalimbikitsa kuwonda kosatha.

Chidule

Zakudya za mbatata zimakhala ndi phindu chifukwa zimakhala ndi michere yambiri, kuphatikiza fiber. Zimakhalanso zosavuta kumvetsetsa komanso zotsika mtengo.

Zowonongeka

Pali zovuta zochepa zodalira mbatata ngati chakudya chokha.

Okhwima Kwambiri

Zakudya za mbatata zitha kukhala zakudya zabwino kwambiri kunja uko.

Izi zimapangitsa kukhala kovuta kutsatira. Zowonjezera, mtundu wazakudya zodalirika izi zimatha kukupangitsani kukhala ndi ubale wopanda thanzi ndi chakudya.

M'malo mwake, kudya moperewera ndi njira yodyera yosasunthika yomwe imabweretsa zikhalidwe zina zosayenera, monga kudya mopitirira muyeso (,,).

Kuphatikiza apo, zikhalidwe zina zoletsa zimalimbikitsidwa pachakudya ichi - kuphatikiza kudya ndi kusala kudya. Izi ndizosafunikira kwenikweni, chifukwa chakudyacho chili ndi mafuta ochepa kwambiri.

Chodabwitsanso, wolemba "Mbatata Yobera: Kuchepetsa Thupi Losavuta" akuwonetsa kuti ma dieters "aphunzire kulandira njala ndikungolekerera ngati mungafune."

Amasowa Mapuloteni, Mafuta, ndi Zakudya Zina Zofunikira

Mbatata mosakayikira ikhoza kukhala gawo lopatsa thanzi la chakudya choyenera. Komabe, sangathe kukwaniritsa zosowa zanu zonse.

Alibe michere iwiri yayikulu - mapuloteni ndi mafuta. Mbatata imodzi yaying'ono imangopereka magalamu anayi okha a protein ndipo mulibe mafuta ().

Ngakhale mbatata zili ndi mavitamini ndi michere yambiri - monga potaziyamu, vitamini C, ndi chitsulo - ndizochepa m'mitundu ingapo, kuphatikiza calcium, vitamini A, ndi mavitamini ena a B ().

Popeza chakudya cha mbatata chimangofunika kutsatiridwa kwa masiku atatu kapena asanu, sizokayikitsa kuti mungakhale ndi vuto la michere.

Komabe, mutha kudziyika pachiwopsezo chazakudya zingapo ngati mungasankhe kutsatira zomwe mwadya kwa nthawi yayitali kapena pafupipafupi ().

Mutha Kutaya Minofu

Zakudya za mafashoni monga zakudya za mbatata ndizodziwika chifukwa zimalonjeza kuchepa thupi msanga. Komabe, kuchepa kwa minofu nthawi zambiri kumatsagana ndi kutayika kwa mafuta mukamadyetsa - makamaka ma calories atachepa kwambiri.

Mwachitsanzo, kafukufuku wina anapeza kuti 18% ya kulemera komwe otaya nawo omwe adadya nawo ochepa kwambiri okhala ndi ma calories 500 patsiku amachokera ku thupi lowonda ().

Poyerekeza, iwo omwe amadya zakudya zopatsa mafuta ochepa okhala ndi ma calories 1,250 patsiku amangotaya 8% ya kulemera kwake kuchokera kunenepa thupi ().

Kafukufuku akuwonetsa kuti kudya mapuloteni owonjezera kungathandize kuchepetsa kuchepa kwa minofu panthawi yamafuta a kalori, koma chakudya cha mbatata sichikhala ndi puloteni yabwino kwambiri (,).

Mwinanso Mungapeze Kubwezeretsa Kulemera

Mukamatsata zakudya zotsika kwambiri-monga zakudya za mbatata - thupi lanu limatha kusintha pochepetsa kagayidwe kake ndikuwotcha ma calories ochepa ().

Kafukufuku akuwonetsa kuti kutsika kumeneku kungapitirire kwa zaka zambiri - ngakhale patadutsa nthawi yayitali zakudya zoletsedwa ndi kalori ().

Izi zimatchedwa "adaptive thermogenesis" ndipo zimatha kupangitsa kuti muchepetse kunenepa kwambiri nthawi yayitali. M'malo mwake, ndichifukwa chachikulu chomwe ofufuza akuti pafupifupi 80% ya ma dieters amabwerera kulemera kwawo kwanthawi yayitali ().

Chidule

Popeza ndizoletsa kwambiri, zakudya za mbatata zitha kubweretsa ubale wopanda thanzi ndi chakudya, kutayika kwa minofu, kuperewera kwa michere, komanso kulemera kwakanthawi.

Zakudya Zodyera

Ngakhale mbatata ndi chakudya chokha chololedwa pa zakudya za mbatata, zimatha kukonzekera m'njira zingapo, kuphatikiza:

• mbatata zophika
• mbatata yophika
• mbatata zotentha
• mbatata yaiwisi
• Wophika uvuni, wopanda mafuta
• Zowotcha za uvuni, zopanda mafuta
• Zowotcha za uvuni, zopanda mafuta ku France

Mchere ndi nyengo yokhayo yomwe imaloledwa pamitundu yonse ya zakudya. Komabe, kusiyanasiyana kwina kumalola zonunkhira komanso mafuta opanda mafuta.

Kuphatikiza apo, ma dieters ena amagwiritsa ntchito nkhuku kapena msuzi wa masamba kupanga mbatata yosenda kapena kuphika mbatata momveka.

Kwa zakumwa, mumalangizidwa kumamatira kumadzi, tiyi wamba, ndi khofi wakuda

Chidule

Pagulu, mbatata yoyera imaloledwa pachakudya cha mbatata ndipo imatha kukonzedwa m'njira zosiyanasiyana. Khulupirirani kumadzi, tiyi wamba, ndi khofi wakuda mukamva ludzu.

Zakudya Zomwe Muyenera Kupewa

Mndandanda wazakudya zomwe muyenera kupewa pazakudya za mbatata ndizosatha, chifukwa zimaletsa chilichonse kupatula mbatata.

Mitundu ina ya mbatata iyenera kupewedwanso - makamaka chilichonse chokazinga mu mafuta kapena kukonzedwa mopitirira muyeso. Nazi zitsanzo za zakudya za mbatata ndi zinthu zomwe muyenera kupewa:

• mbatata
• zilazi
• tchipisi cha batala
• zokopa
• hash browns
• tchipisi cha mbatata

Pokhapokha mutakhala nawo mu Spud Fit Challenge kapena kusiyanasiyana kwina kwa zakudya, mbatata zoyera zokha ndizovomerezeka.

Izi zikutanthauza kuti palibe mbatata, zilazi, mafuta ophika, zokometsera, zonunkhira, kapena zonunkhira. Mchere ndi wosiyana koma uyenera kugwiritsidwa ntchito pang'ono.

Chidule

Zakudya zonse kupatula mbatata ziyenera kupewedwa pazakudya za mbatata, kupatula mchere, womwe uyenera kugwiritsidwa ntchito pang'ono.

Zitsanzo Menyu

Nayi njira yazakudya ya masiku atatu yomwe imatsata malamulo azakudya za mbatata.

Tsiku 1

Ndondomeko ya chakudya cha tsiku 1 ili ndi mbatata 9 zapakatikati (mapaundi 3 kapena 1.4 kg) ndipo imapereka makilogalamu pafupifupi 780 ().

• Chakudya cham'mawa: 2 mbatata yophika ndi chikho cha khofi wakuda
• Akamwe zoziziritsa kukhosi: Mbatata yophika 1, amatumikira ozizira
• Chakudya: 2 mbatata yophika, yophikidwa
• Akamwe zoziziritsa kukhosi: Mbatata 1 yaiwisi, yodulidwa
• Chakudya: Zophika uvuni, zopanda mafuta ku France zokhala ndi mchere

Tsiku 2

Ndondomeko ya chakudya cha tsiku lachiwiri imagwiritsa ntchito mbatata 12 zapakatikati (mapaundi 4 kapena 1.8 kgs) ndipo imapereka makilogalamu pafupifupi 1,050 ().

• Chakudya cham'mawa: anaphika hash browns ndi chikho cha khofi wakuda
• Akamwe zoziziritsa kukhosi: 2 mbatata yophika, amatumizidwa ozizira
• Chakudya: Mbatata 2 zotentha zokhala ndi uzitsine wa mchere
• Akamwe zoziziritsa kukhosi: 2 mbatata yophika, amatumizidwa ozizira
• Chakudya: 2 mbatata zophika

Tsiku 3

Ndondomeko iyi yazakudya tsiku lachitatu imagwiritsa ntchito mbatata zokulirapo 15 (mapaundi 5 kapena 2.3 kgs) ndipo imapereka ma calories pafupifupi 1,300 ().

• Chakudya cham'mawa: zophika kunyumba ndi kapu ya tiyi wamba
• Akamwe zoziziritsa kukhosi: 3 mbatata yophika, amatumizidwa ozizira
• Chakudya: 3 mbatata zophika
• Akamwe zoziziritsa kukhosi: 3 mbatata yophika, amatumizidwa ozizira
• Chakudya: 3 mbatata yotentha ndi mchere

Chidule

Ndondomeko iyi yazakudya imagwiritsa ntchito mbatata zazikulu za 9-15 patsiku. Izi zitha kuphikidwa, kutentha, kuphika kapena kudyedwa yaiwisi ndikupatseni ma calories 780-1,300 tsiku lililonse.

Mfundo Yofunika Kwambiri

Pa chakudya cha mbatata, mumangodya mbatata wamba kwa masiku atatu kapena asanu. Amanenedwa kuti amathandizira kuchepetsa thupi, kubwezeretsa thanzi m'matumbo, komanso kulimbikitsa chitetezo chamthupi.

Ngakhale zitha kukuthandizani kuti muchepetse thupi, sizinaphunzire, ndizopanikiza kwambiri, zilibe zakudya zina, ndipo zitha kuyambitsa machitidwe osadya bwino.

Zakudya za mbatata sizabwino kusankha kuti muchepetse kunenepa.

Momwe Mungasamalire Mbatata