The Skinny on Spuds: Momwe Mungadye Mbatata ndi Kuchepetsa Kunenepa

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Kupititsa mbatata? Sizingatheke! Yapakati imakhala ndi ma calories 150 okha-kuphatikiza, imakhala ndi fiber, potaziyamu, ndi vitamini C. Ndipo ndi zosavuta izi, palibe chifukwa chodyera 'em plain.

Kodi mumakonda okopa anu atanyamula?

Mbali iyi yokhala ndi batala, kirimu wowawasa, ndi nyama yankhumba, mbali iyi ya steak ili ndi magalamu 30 a mafuta-kuposa momwe mungapezere mu sirloin 6-ounce.

Kusintha kwanzeru

Dumphani batala, sinthanitsani nyama yankhumba ya chives (muyenera kusunga kirimu wowawasa), ndikugawaniza mbatata yophikidwa ndi pal kuti mukhale ndi ma calories 170 ndi magalamu atatu a mafuta.

Simungakane saladi ya mbatata?

Chikho chimodzi chokha chodyera mayo chomwe chimadzaza ndi ma mayo chili ndi magalamu 21 amafuta ndi ma calories 300.

Kusintha kwanzeru

Pitani mtundu wa viniga kuti muchepetse ma calories pafupifupi 155. Ngati mumalakalaka zokoma, pikirani kuvala ndi yogati yopanda mafuta m'malo mwa mayo ndipo muzimeta makilogalamu 130.

Mukufuna batala ndi izo?

Kudya kwapakati pazakudya zopatsa chidwi kumapereka ma calories 370 ndi magalamu 19 a mafuta, kuphatikiza mulingo waukulu wa sodium.

Kusintha kwanzeru

Pangani zokhazokha ndi zopatsa mphamvu zopitilira 100 pogwiritsa ntchito mbatata yolemera ndi chitsulo: Kagawani zidutswa, spritz ndi mafuta a azitona, nyengo, ndikuphika pa 400 ° F kwa mphindi 20 kapena mpaka utawoneka wonyezimira.

Wamisala wosenda?

Chopangidwa ndi batala ndi mkaka wathunthu, chakudya choterechi chimalemera makilogalamu 237 ndi magalamu 9 a mafuta pa chikho.

Smart pa

Sakanizani batala ndikusinthana ndi mkaka wopanda mafuta kuti musunge ma calories 80 (komanso pafupifupi mafuta onse). Kuti muwonjezere kukoma, wiritsani Yukon Golds wonyowa mwachibadwa mu msuzi wa nkhuku wa sodium wochepa m'malo mwa madzi.

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