Mbatata: Ma carbs abwino?

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Pankhani yakudya bwino, nkovuta kudziwa komwe mbatata zimalowa. Anthu ambiri, kuphatikizapo akatswiri azakudya, amaganiza kuti muyenera kuzipewa ngati mukufuna kukhala ochepa. Zili pamwamba pa glycemic index (GI), zomwe zikutanthauza kuti zimakumbidwa mwachangu, chifukwa chake mutha kumva njala mukangodya. Koma mbatata imakhala ndi fiber, vitamini C, ndi potaziyamu-ndipo spud yapakati imakhala ndi ma calories 110 okha. Zomwe aliyense amagwirizana nazo: Mbatata ndi imodzi mwazinthu zomwe timakonda kudya - aliyense wa ife amadya mapaundi 130 pachaka! Mwamwayi, mbatata (zokazinga ndi tchipisi osaphatikizidwa; pepani) zitha kupanga zokhwasula-khwasula zokhutiritsa kapena mbale yam'mbali. Chinyengo n’chakuti muziwadya pang’onopang’ono ndi kuwakonzekeretsa bwino. Yesani malangizowo anayi osinthira mbatata kukhala chakudya chosavuta kudya.

> Onetsetsani zojambula zanu Chimodzi mwazifukwa zazikulu zomwe mbatata zimaonedwa kuti ndi zonenepa ndikuti timaziyika ndi tchizi, kirimu wowawasa, batala, ndi gravy (supuni imodzi yokha ya batala imawonjezera ma calories 100 ku spud yanu). Zokometsera zina zotsika kwambiri zimaphatikizapo timagulu tating'ono ta mandimu, salsa, masamba odulidwa, kapena nyemba. Ngati mukufuna kusungunuka pang'ono, gwiritsani ntchito buttermilk kapena kukonkha kwa cheddar lakuthwa kapena Parmesan.

> Mangani mbatata yophika bwino Mbatata zophika zimakhala zapamwamba kwambiri pa GI kuposa mbatata zofiira, tizala tating'onoting'ono, ndi zonona.Koma sizitanthauza kuti muyenera kuwachotsa pazakudya zanu; ingosankha zazing'ono ndikugwiritsa ntchito chimodzi mwazomwe zidatchulidwa pamwambapa. Kapena yesani kudya zakudya zopatsa thanzi zomwe mumakonda kwambiri, zikopa za mbatata: Chotsani mbatata yophikidwa, kusiya pafupifupi theka la inchi (sungani mkati mwa mbatata kuti mukhale msuzi wosavuta; onani pansipa). Lembani masamba otsala ophika ndi pamwamba ndi tchizi pang'ono ndi paprika; broil mpaka tchizi usungunuke.

> Pangani spud yanu kukhala "souper" Kuphatikiza mbatata ndi masamba ena kumatha kukhala ndi thanzi labwino. Msuziwu umapanga chakudya chamasana mwachangu chimodzi: Ikani zodetsa zamkati kuchokera ku mbatata ya russet yophika mu blender wokhala ndi msuzi wokwanira masamba. (Osagwiritsa ntchito mitundu ina ya mbatata; iwo amasanduka gluey.) Onjezerani 1 chikho chophika sipinachi yophika kapena broccoli ndi purée mpaka yosalala (onjezani msuzi ngati mukufunikira), ndiyeno tenthetsani pa chitofu kapena mu microwave. Fukani ndi mchere, tsabola, ndi mives chives. Muthanso kuphimba zamkati mwa ma russets awiri ndikuzigwiritsa ntchito popanga mikate yanga ya mbatata-broccoli (pezani chinsinsi chake pa shape.com/healthykitchen).

> Kuyambitsanso chip M'malo mong'amba thumba la tchipisi ta mbatata, idyani ana a zala zinayi zowotcha. Yatsani uvuni ku 450 ° F ndikuyika pepala lophika ndi zojambulazo. Dulani mbatata mu theka lalitali. Dulani zojambulazo mopepuka ndi mafuta, kenako ikani mbatata pamenepo, dulani mbali. Kuwotchera kwa mphindi zisanu mpaka 10, kapena mpaka golide ndi foloko; pamwamba ndi mchere pang'ono wa m'nyanja. Kutentha kwakukulu kumapatsa mbatata kununkhira kodabwitsa komanso kokoma pamwamba.

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