Maoriki muPatate, Hash Browns, uye French Fries
Mbatata yakakwirira mumashikiti saka vakagadzira chiduku chakaipa nekuda kwekudyiwa kwezvokudya zvakaderera-carb uye fad Paleolithic kudya . Asi, mahydrohydrates haasi akaipa kuhutano hwako chero bedzi uchiona zvikamu zvako. Mbatata inogona nyore nyore kuva chikamu chekudya kwakanaka uye kana iwe ukasanganisira zvikopa, iyo yakanaka inobva kune fiber uye vitamini C.
Nutrition Facts
| Baked Potato Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Bhuku Rakawedzerwa Rakatengwa nePeel | |
| Per Serving | % Daily Value * |
| Maoriro 159 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.22g | 0% |
| Saturated Fat 0.1g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 17mg | 1% |
| Potassium 919mg | 20% |
| Carbohydrates 36g | 28% |
| Dhiyabhorosi Fiber 4g | 15% |
| Shuga 2g | |
| Protein 4g | |
| Vitamini A 0% · Vitamin C 22% | |
| Calcium 3% · Iron 10% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Imwe mbatata yakaisvonaka ndiyo inokonzera zvose vitamini C uye potassium uye inodarika 160 makorikori. Kunyange zvazvo mbatatisi yakakwirira mumakhahydrates kubva kune starch, yakaderera mune shuga, mafuta, uye sodium.
Health Benefits
Mbatatisi yakakwirira mu potassium, iyo inoshanda mukupesana ne sodium kubatsira kubatsira kutarisa ropa uye mvura yakadzika. Izvo zvinokoshawo kune musimba uye mushuvo. Vitamin C inofanirwa kuti zvirwere zvemuviri zvirambe zvichishanda, ropa rinoputika uye zvakasimba zvinogadzirisa mishonga uye neropa remadziro masvingo.
Mibvunzo Inowanzoitika
Haasi mucheka muti mbatata yakaipa kwandiri here?
Ichokwadi kuti mbatatisi yakakwirira mudashi, iyo ndiyo yakawanda yemakoriyumu inobva. Chinhu ichi ne starch ndeyekuti inofanirwa kuchengetedza shuga uye muviri wako wakanaka pakudya uye kuigamuchira. Kana iwe chete uchinge uchitya ndiro yakazadza mazambatane pasina chimwe chinhu, unogona kuona zvakakosha pamashizha ehuga rako. Asi, ndinoreva, kusadya chinhu kunze kwekaplate yakawanda yemapatatari kwekudya kwemanheru kunoratidzika kunge isiri.
Kungofanana nezvo zvingadai zvakashamisika chete kuti udye chingwa chechingwa chekudya.
Iwe unogona kukunda iyo shuga yeropa inokurumidza nekushandira mbatatisi yako sechikamu chekudya kwakaringana. Sezvimwe pamwe chikamu chesaumoni nemapatata akarovewa uye rumwe rutivi rwebhinzi. Kuwedzerwa kweprotheni kubva muarimoni uye fiber kubva kumabhandi ehodhi kunononoka kudyiwa uye kushandiswa kwemashizha.
Haasi mbatata yakakura mumakoriyori here?
Kwete, kwete chaizvo. Imwe mbesa yakasvibirira mbatata inenge inenge 150 kusvika 160 makori. Izvozvo zvinokonzera makorikoni anobva kune zvikara zvinoshandiswa nevatengi kunotambudza zvinhu zvishoma, kana nekudzika zvakadzika (iwe unoziva: French fries kana mbatata chips) kana kuviga pasi pasi peguru rechizi kana kuti ganda.
Kana uri kutarisa uremu hwako, iwe unofanirwa kuchenjerera pamusoro pezvaunoisa pamatata ako. Zvimwe zvinonyoreswa zvinosanganisira salsa, veggies matsvuku, kana kuderedzwa mafuta omuoriki.
Ko, kwete mbatata ine acrylamide uye haisi iyo inotyisa here?
Acrylamide chinhu chinotyisa chinoumba zvokudya zvekudya zvakasimba kana zvichishandiswa kana kubikwa pamatambo makuru. Iyo inokanganisa mbatatisi uye zvimwe zvekudya zvekudya zvakasimba zvakare. Acrylamide yakaratidzwa kuti inokonzera chirwere mubazi rebazi, asi isu hatizivi kuti mazinga e acrylamide anooneka sei ane ngozi kune vanhu. Nhamba ye acrylamide yaunogona kuwana kubva pamatatisi yakaderera kupfuura yakawanda yakadzidzwa mubazi remhuka.
Kusvuta uye kubika mbatatari pamatambo akareba kwenguva yakareba kunogona kuguma neyakanyanya acrylamide, asi iyo mazinga inogona kuderedzwa apo mbatata inobikwa pakutanga kana inobatwa ne antioxidant solutions.
Uye zvakadini neolanine, iyo yakaipa here?
Mbatatari inhengo yemhuri yeNightshade yemiriwo, pamwe chete nemamatare, eggplants, nemimwe michina mishoma.
Nightshades ane zviduku zvezvinhu zvinonzi solanine. Vamwe vanhu vanoti vanowedzera marwadzo emhando yeArthritis kana vachidya mbatatisi uye dzimwe mbeu dzeNightshade. Asi, tsvakurudzo haina kuwana hukama hukuru pakati pehutu hwehutu hwema rheumatoid uye solanine.
Mune zvakawanda, Solanine inotyisa, asi chiyero che solanine chaunogona kubva pamatatata hachina kukwana kukuita iwe kurwara kunze kwekunge iwe uchidya mbatata yakasvibirira kana kuti inomera inogona kukura kubva pamatatate ayo ave akagara akareba kwenguva refu. Usadya mbatatisi yakasvibirira-uzvikanda kunze. Vanonwisa zvakaipa uye zvakaipa zvisinei.
Kusarudza nekuchengetedza
Iwe uchawana matsva mbatata mune chikamu chekugadzirwa kwegoroka.
Mhando dzakawanda dzakawanda dzakachena, tsvuku uye mbatata mutsvuku uye iwe unogona kuwana ruvara rwebhuruu zvakare. Izvo zvose zvinofanana noutano hwakanaka, asi dzine maitiro akasiyana zvakasiyana naizvozvo zvakakosha kusarudza mbatatisi kubva pane zvauri kugadzirira.
Sarudza mbatatisi dzine unhu hwakasimba, husina kutyora kana kuputika. Zvichengetedze munzvimbo inotonhora, yakaoma uye ine rima. Iwe unogona kuisa firiji yavo asi inoshandisa tambo zvishoma. Mbatata inogona kuchengetwa kwemavhiki mashomanana, asi inogona kukura. Kana izvozvo zvikaitika, ingochera zvinomera kunze kwekubika.
Zvinyorwa zvakawanda zvezvitoro zvinotakura mazai mashedati, mashawi aneha, mazamu akaomeswa uye friji dzeFrance dzaunopisa muvira rako. Tarisa pazvinyorwa zvekudya kuti uone kuti calori inorevei iwe paunotenga zvinhu izvi.
Cooking Methods
Dambudziko guru nemapatatisi nderokuti harina utano hunogona kuvapo kana rakabikwa, richinjwa kuva chips, kana kuti rakazara mumasokisi akaremara, mafuta, kana chesi. Enzanisa nekoriori inoshandiswa kwekushanda kwemazambatari apo ivo vakagadzirira nenzira shoma shoma:
- 1 kapu yemapatari saladi ine 358 makori
- 1 chimiro chakasvibirira cheFrance chikafu chinodarika mazana matatu emakori
- 1 mukombe hash browns ine 470 makori
- 10 Tater Tots ine anenge makori zana makumi mana
- 1 mukombe mashed mbatata inenge 240 makorikori (iyo isina girafu inogona kuwedzera zana kusvika kune mazana maviri emakori)
- 1 ounce mapepati ane mbatori (155 makorikori (asi bhegi rose rinogona kuva nezviuru zvinopfuura 1 000)
Nzira Dzakanaka Dzakagadzirira Mbatata
Izvo zvakanyanya mbatata zvinoramba zvichiva kuva mbato chaiyo, zviri nani kwauri. Zvokubika, zvakabikwa uye zvakabikwa zvinotapira. Heano mamwe mazano:
- Shingaika kubika mbatatisi ne salsa kana broccoli uye shandisai imwechete ye shredded cheese pamusoro.
- Ita hove-yakabikwa 'fries' iyo yakaderera mumafuta uye makoriyori.
- Itai mbatatisi yakashambadza nemafuta asina kuchena emucheka, nonfat mukaka uye chives.
- Mbatatayi yakabikwa mu microwave haina michero ye-acrylamides. Vashandire ivo sezvamunoshumira mbatatayi yakabikwa.
- Edzai yakakangwa mbatata ne oregano kana Rosemary.
- Wedzera zvimedu zvemazamu (nehombodo) kune zvimedu uye zvimedu.
Mbatata Mapepa
Izvi mapepa zvose zvinonaka, zvakaoma kuita, uye kuchengetedza hutano hwakanaka hwembatata:
Sources:
National Institutes of Health, National Cancer Institute. Acrylamide muKudya neCancer.
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu USDA Zvokudya Kuumbwa Databases.