Shandisai swaps yezvokudya kuti muite zvinodikanwa pasi makorikiti mazamu
Apo dieters anofunga nezvezvokudya zvekudzivisa, mbatata yakasvibirira inowanzowanikwa kumusoro kwerwendo. Asi ndiani anoda kurasa ganda rakanaka, rinotapira mazai emapatata akarova-kunyanya paChirongwa cheKutenda kana mune dzimwe mabiko emabiko ezororo? Ichokwadi kuti mbatata ine mukurumbira wakaipa pakati pe dieters. Asi zvinokwanisika kudya mbatata yakasvibiswa yakasvibiswa uye uchiri kunamatira kune kudya kwako kwekurasikirwa.
Maorikiti muMasitera Mashedheni
| Mashed Potato Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe (210 g) | |
| Per Serving | % Daily Value * |
| Makorori 237 | |
| Maorikiti anobva kuFat 80 | |
| Total Fat 8.9g | 14% |
| Saturated Fat 4.4g | 22% |
| Polyunsaturated Fat 0.3g | |
| Monounsaturated Fat 1.8g | |
| Cholesterol 23mg | 8% |
| Sodium 666mg | 28% |
| Potassium 600.6mg | 17% |
| Carbohydrates 35.2g | 12% |
| Dietary Fiber 3.1g | 13% |
| Sugars 3g | |
| Protein 3.9g | |
| Vitamini A 5% · Vitamin C 21% | |
| Calcium 5% · Iron 3% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Ko mbatata yakasvibiswa ine utano here? Mbatata haisi yezvakaipa kwauri kana uri kuedza kuderedza uremu. Mbatatisi inowanzoperera mumafuta uye yakasimwa mu potassium uye mavitamini C. Zvechokwadi, mbatatisi inowedzera, saka vanhu vari kutevera kudya kwecarb-zvishoma vanogona kudzivisa. Asi kana uri kuverenga makori, mbatatisi haisi chisarudzo chakaipa.
Pano chete mazana zana emakirori mumatata. Asi uhu hwemazamu ako hunogona kusiyana, naizvozvo kana iwe usingafungi, iyo calorie count inogona kuwedzera.
Rimwe mbatata yakasvibirira inenge yakaenzana nehombodo yako. Iyo mbatata yakabikwa yaunowana paimba yepamusoro inogona kuva 2-3 nguva iyo yakakura.
Kana uchida kuchengetedza mbatata pahote yako paunenge uchirasika, iwe unogona kuzviita. Uye mbatata yakasvibiswa yakanaka, zvakare, chero bedzi iwe uchingwarira nezvemazana ekugadzirwa uye nzira yekugadzirira.
Nzira Yokuchengetedza Mashedati Akabatwa Noutano
Kunyange zvazvo mbatata yakajeka yakaderera mumakirori, mbatata yakasvibiswa haisi nguva dzose ine utano. Chimiro chekugadzirwa kwemasitata yakasvibiswa chinogona kuva nema 237 makoriki kana kupfuura apo iyo yakagadzirirwa nehutu uye mukaka wose. Vamwe vatori vanogadzirira kunyange mbatata yakasvikwa nere cream cream, iyo inotungamirira mafuta uye calori yakareba. Uye kana iwe uchikwira mbatatisi yako nejira , ipapo kudya kwako kwose kunogona kudarika mazana mashanu emakori.
Kana iwe uchidya muresitorendi, funga kuti mbatata yakasvibiswa inogadzirwa nemafuta akakwirira uye akakwirira makoriyamu, kunze kwekutaura zvimwe zvakasarudzwa pamenyu. Mafuta akakwirira zvigadzirwa zvinogadzira mbatatisi zviri nani. Pane kudaro, ronga hove yakabikwa yakasanganiswa uye isare nemunyu uye pepper (shandisa foloko yako) kuti uchengetedze calorie kuverenga mukutonga.
Asi kana iwe uchidya pamba, edza kugadzira hutano hwakanaka hwemazambamate akarova asina mafuta mashoma. Kune zvishoma zvishandiso zvakasiyana zvakasiyana siyana zvaunogona kushandisa kuderedza makoriro uye kuita kuti mbatata yako yakasviba ive yakasimba.
- Bvisa cauliflower nemapatata kuti uwane ruzivo rwebumbiro nemashira mashoma
- Whipira mbatatisi neGreek yogurt kana pasi-fat-fat sour cream kuti uwane unhu hwakanaka
- Wedzerai chikwama chekudya kuti uwane kugadzirwa kwakanaka paunenge uchinge uchinge uchinge uri pamba
- Wedzera zvisikwa zvekuita segarlic, paprika kana marashiro marashiro evhadhi yekugadzira kupa mazamu ako masheda mamwe zest.
- Shandisa mafuta emuorivhi panzvimbo yehutema kune mazamu akaoma. (Cherechedza: iyo kalori inenge ichiri yakakwirira asi boroti inobva kune mafuta akazara uye maorivhi ndiyo yakanaka yakanaka yemafuta inonzi inoratidzika mafuta.)
- Shandisa bhotela yemafuta panzvimbo yehuturu hwekunaka
- Shandisa mukaka wakaora mafuta panzvimbo yekamuti kuti urove mbatata
- Edzai garlic recipe mashed mbato yekudya uye ine tambo yakawanda
Utano Hwakanaka Hupamata Mapepa
Iwe unogona kuita mapirazi ane mashizha, asire, anonaka mashedha ayo achagutsa zvido zvako uye kuchengeta mhuri yako iine hutano.
Usatya kutseuka kubva kumararamiro emitambo yemhuri. Shandisa imwe yeiyo mapepa echeka-calori mashed mbatata, garlic mbatata, uye huriotiflower mashed itsva, itsva mutsva unoratidzika.
Pakupedzisira, yeuka kuti kutonga chikamu kunokosha. Kushanda kamwechete kwembatata yakashambadza ndeye kapu imwe chete. Zviri nyore kushumira zvinopfuura izvozvo apo iwe unozvikandira muhote yako. Tora kechimwe chiduku chekushandira uye edza kuti usadzokera shure kwemaminitsi mashoma. Chengetedza makorikori ako echapeni uye iwe waistline uchakutendai.