Miti yakagadzikana yakakosha-izere noutano hwakanaka, kusanganisira yakawanda mavitamini, zvicherwa, fiber uye inobatsira antioxidants. Iyo inonyanya kukwirira mu vitamini A uye beta-carotene. Kunyanya vane zvakawanda zve calcium, potasium, lutein, uye vitamini C. Zvokudya zvinotapira zvinopawo zvakawanda zvakakwana zvezvokudya, uye imwe mbatata yakasvibirira inenge anenge makori zana.
Zvitapira zvinotapira zvisingadhuri, zviri nyore kuwana mune chero doro rekudya uye vanozvichengeta zvakanaka munzvimbo yakaoma yakaoma. Zvakanakisisa zvezvose zvazvo zvine unhu hwakakwana hwekunaka kwakanaka uye kunonaka uye zviri nyore kugadzirira, iwe hausi kunyatsodikanwa mapeji. Pano, semuenzaniso, nzira shanu dzekubika nekushandira mbatata.
1 - Yakagadzirwa Zvokudya Zvakanaka
Bhitatata dzakabikwa dzakanaka chaizvo zvinhu zvakaoma kuita. Zvose zvaunoda kuita ndezvokugeza, kupfura zvikanda neforogo, uye kuisa mbatata muchoto chave chapiswa kusvika kune madigiri 400 Fahrenheit. Bika iyo kwemaminitsi makumi maviri nemashanu kana kusvikira nyama ine nyoro.
Kana iwe uri pfupi panguva, iwe unogona 'kubika' mbatata yako mune microwave. Iyo jekete harina kuenzana kwakafanana kwekavhitatata yakabikwa, asi inofadza. Nguva yekubika inosiyana-siyana zvichibva pamagetsi e-microwave, ukuru hwebhatatata, uye vangani uri kubika. Zvinogona kutora kusvika kumaminitsi 8, asi tanga uchitarisa mushure memaminitsi mashanu kana kupfuura.
2 - Mashuzha Akasvibiswa Mashed
Mashedati yakasvibiswa akaita sarudzo yakanaka yakadaro neyo yakanaka yemuvara wemaruva. Zvakare zvakare kuita uye kana uchigona kugadzira mbatata yakashambadza , iwe unotoziva kuti ungaita sei mbatata yakasvibiswa, asi pane mukaka nehotela, edza zvishoma michero yemucheka uye kubata kwekinamoni. Kana iwe uchida chimwe chinhu chinotapira zvishoma, iwe unogona kuwedzera zvishoma zverasira maple kana maslasses, kutora.
3 - Zvokudya Zvokudya Zvakanaka Fries
Yum! Miti yakatapira yakagadzirwa zvakanaka inoshandiswa kuFrench yakawanda uye iwe unovaona kakawanda pane menus. Mafuta akawanda ehari inotapira inowanikwa muresitorendi yakadzika-yakabikwa, asi zviri nyore kuita kumba.
Itai mapeekate mapepa ezvimedu uye muapinde mumatare ekukura kwemaFrance akazara, anenge anenge 1/4 akaenzana. Isai fry muhomwe huru uye muaise pasi nemuorivhi mashoma kana mafuta e-canola, zvakakwana kuti zvipfeke zvishoma. Isa peki pamapepa ekubika (kana kupera pepa nechisina tsvimbo) uye kuparadzira fries kunze zvakafanana pamapepa. Bika iwo pa 450 degrees Fahrenheit kwemaminitsi makumi maviri, kana kusvika vasati vadzika kunze nekuterera mukati.
4 - Mu Veggie Burrito
Izvo zvinonaka zvematekhata zvinobatanidza zvakanaka nemashizha uye chibage saka pano chiri nyore uye chinonaka veggie burrito pfungwa. Tanga ne mbate yakabikwa. Gurai muzvidimbu zviduku zvakakura. Kupisa dzimwe nyemba dzakasati dzave dzakaputika kana mbesa dzepineti uye kapu kana kuti yegorosi inotapira.
Isa chiduku chezvikamu chimwe nechimwe mukati me tortilla uye uwedzere chero zvimwe zvinhu zvaunofarira zvakadai sehuni inopisa, salsa, pepper, anyanisi, lettuce kana shredded cheese. Vhura bharitos yako uye unakidzwe.
Kana iwe uri nyama-kudya, unogona kuwedzera nyama yakabikwa yakagadzirwa, nyama yemombe, yenguruve, kana kuti mashomanana akabikwa akabikwa kwekudya kwakanaka uye kunonaka.
5 - Zvokudya Zvakagadzirwa Zvakakangwa
Nguva inotevera paunopisa grill kubika steak, hove kana kana huku, famba mberi uite mbatata yakakangwa sechidimbu. Tanga nekukanya mbatata yakasvibirira kuti uve wedges (sekuita seyake fries) uye uise mubhokisi. Nyaya nemunyu uye pepper uye uzviise pamadziro, pamusoro pemhepo inopisa kwemaminitsi anenge matatu kune rumwe rutivi, kana kuti kwenguva yakareba kuti uwane mamwe mavara ekugadzira.
Bvisa mapekese kure nekupisa zvakakwana uye uite kuti vapedze kubika. Inofanira kutora hafu yeawa. Iva nechokwadi chokuti unovadzosa kamwechete kana kaviri vachabika.
Shoko kubva
Sweet mbatata inotakurwa nemavitamini, zvicherwa, fiber, uye antioxidants . Izvo hazvisiwo zvakanyanya mumakirori kuitira kuti vakwanise kushanda senhengo yechipfuva nemapuroteni ako aunoda.
> Kwakabva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database ye Standard Standard Release 28.