Maoriki muTapatata uye Utano Hwayo Mafaro
Kunyange zvazvo mbatatata uyewo ndeyemhuri yehutera, ivo vakasiyana nemavatendi machena, zvose zvirikudya uye zvinoonekwa. Sezvakaenzaniswa nemucheka mutsvuku, mbatata yakaderera pasi payo glycemic index chati, zvinoreva kuti vanowanzosimudza shuga yeropa pakuderera. Izvo zvinewo zvishoma makoriki uye makhabhohydrate uye zvine mavitamini A akawanda uye fiber kupfuura mbatera mhlophe.
Nyorera mbatata yakakosha-izere yezvibereko, kuisa muvhithamini akawanda nemaminerari. Vanewo vapfumi mumakhahydrates. Nokudaro, kana uri kutarisa kuti uone kudya kwako kwegluidhydrate, iyo pfungwa yakanaka yekukwanisa kuverenga zvakakwana ma carbohydrates muitapatata.
| Sweet Potato Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukati (2 "dia, 5" refu, yakasviba) (130 g) | |
| Per Serving | % Daily Value * |
| Majiro 112 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.1g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 72mg | 2% |
| Potassium 438mg | 9% |
| Carbohydrates 26.2g | 10% |
| Dietary Fiber 3.9g | 15% |
| Zvokudya 5.4g | |
| Puroteni 2g | |
| Vitamini A 270% · Vitamin C 25% | |
| Calcium 2% · Iron 4% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe mbatata yakasvibirira inosvika 112 makoriki uye 26 gramu yemakrohydrate (yakaenzana nehafu yezvimedu zvechingwa). Zvitapira zvinotapirawo zvine fiber, zvinoputika mukati ma15 muzana mune imwe sendimi yakakura. Rimwe kushanda rinowanzotora katatu zuva rega rega rinotenderwa kuti riwane vitamini A, rinoputika mune anenge 18 443 IU mune imwe mbatanidzwa yakakura.
Utano Hune Zvibereko zvePatapatata
Zvitapira zvinotapira ndezvakanaka zvemavara emavhithamini A. Vitamini A inobatsira mavitamini anogadzikana anokosha mukuchengetedza utano hwemaziso uye inokosha mukudzivirira muviri. Vitamin A inokoshawo mune sero kukura.
Zvokudya zvinotapira zvinokonzerwawo necarotenoids, lutein uye beta carotene, uyewo vitamini C, iyo inopikisa antioxidant inogona kubatsira kuchengetedza masero edu kuti asakanganiswa.
Mukuwedzera, lutein uye beta carotene zvakakosha nokuda kwehutano hwemaziso. Nyorera mbatatisi yakanaka yakanaka yemanganese, uyewo vitamini B6 uye potassium, uye nzvimbo yakanaka yemhangura, uye fiber. Zvinyorwa zvinotapira muitamate zvakare zvakawanikwa kuti zvine anti-inflammatory properties.
Mibvunzo Inowanzoenderana Nezvinotapira Zvakanaka
Mangani emakoriori ari muhari yakabatanidzwa?
Miti yakatapira yakabikwa inenge yakaenzana nemamorikori akachena semapatata French fries. Misiyano ndeyokuti mbatata inowedzera mavitamini A kupfuura mavhenekera machena uye vane gorosi yezasi gorcemic index, zvinoreva kuti vanokwanisa kuwedzera sutu reropa pane zvishoma nezvishoma. Imwe matatu-ounce inoshandiswa mbatatata, inenge inenge 160 makorikori, 8 g emafuta, uye 23 gramu yemakrohydrate. Ramba uri mupfungwa, kuti rutivi rwemazamu inotapira muresitorendi rinobereka anenge 350-450 makori, 20 gramu mafuta, uye 50 gramu yemakrohydrate.
Iko makoriji mangani ari muyam?
Imwe kapu yemavukisi yakasviba inenge inenge 158 makorikori, asi imwe kapu yematekhata anotapira ane inenge 114 makoriyori. Nokudaro, mazamu ane makumi mana makumi mana emakoriyumu kupfuura mbatata zvakagadzikana.
Kusarudza nekuchengetedza Mambatata Yakanaka
Nyorera mbatata inotapira kupfuura yam, asi inogona kushandiswa zvakasiyana.
Dzinouya mumhando mbiri: imwe ine yakaoma mealy texture (inozivikanwa seonaito), mutsvuku kana mbatata yeCuban, uye imwe inenge yakasvibirira yemarangi uye nyama ine mvere uye yakakwirira mune shuga. Iko rudzi urwu runozivikanwa sehutamu mutsvuku. Mhando mbiri idzi dzine mazamu akareba anowanikwa muvaravara, kubva pachiedza chechiedza kusvika ku-brownish tsvuku.
Sarudza mbatatisi inorema uye yakasimba neganda rakachena uye maziso mashoma. Dzivisa mbatatisi dzakasimuka, dzakanyorova mavara, dzakaputika, kana kuderedza mitsetse.
Iwe unogonawo kutenga kusvibiswa mbatatata dzakaputika, izvo zvinowanzowanikwa mune tsvina kana sukari muto. Kusvika pamwero uripo, sarudza maruva asina kunyorerwa nokuti ane chekari shoma uye makhahydrates.
Pakupedzisira, kutenga mbatata yakanyanyisa kana iwe usingashandisi pakarepo. Itai kuti mhepo iende kana kuti iende kune imwe nzvimbo yakanakisisa uye inovaka muviri yakasvibira. Kazhinji, kudya kwechando kunogona kugara mufiriji kwegore. Tarisa zuva rakanakisisa rekutenga kune mamwe mashoko.
Usachengetedza mbatata yakasvibirira mufiriji. Pane kudaro, uachengete panzvimbo yerima pakati pe50-65 degrees Fahrenheit. Kazhinji mbatata ichagara mwedzi nenzira iyi, yakareba. Usashamba mbatatisi kusvikira vagadzirira kushandiswa.
Nzira Dzakanaka Dzakagadzira Mbatata Yakanaka
Wedzera mbatatisi kune chirongwa chako chekudya kwe vitamini uye fiber yakawanda, gluten-isina chitubu chezvakakineti. Zvokudya zvinotapira zvinogona kubikwa, zvakabikwa, zvakakangwa, zvakabikwa, zvakaputirwa, zvakachena, uye, zvishoma nezvishoma, zvakabikwa. Vanogona kushanda senhengo yechipfuva kana kuti kukandwa mumasadhi, chili, mapurotini-packed muffins, uye chingwa. Itai kuti zvive zvishongo kana zvishoma zvinotapira nekushandisa sinamoni uye nutmeg kuti zvive nyore.
Kuti uchengetedze nguva, iwe unogona nyore nyore "kubika" mbatata yako mu microwave. Ganda harizove rakasviba, asi richiri kunakidza.
Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.
Ita kuseka "sweet potato French fry" muchoto nekubika iyo yakanyanya kupisa nemamwe maruva nemafuta.
Recipes With Sweet Potatoes
Edza kushandisa mbatata kwekudya chamangwanani, masikati, kana kudya. Izvo zviri nyore, zvisingadhuri uye zvishandiso zvakasiyana-siyana zvinogona kuiswa muurongwa hwekudya hwakanaka.
- Sweet Potato Falafel
- Sweet Potato Toast NeGinger-Honey Almond Butter
- Kale neLentil Stuffed Sweet Potato
- Sweet Potato uye Red Cabbage Slawlaw
Shoko Rinobva
Sweet mbatatisi zvokudya zvinovaka uye zvinonaka zvekudya izvo zviri nyore kugadzirira uye zvinowanikwa gore rose. Kana iwe uri kutsvaga zvose-zvisikwa zvekugadzirwa kwekhabhohydrate iyo inonzi gluten isingasunungurwi uye yakasviba-izere yezvokudya, zvino itai kubika neitapatata. Bika, grill, saga, gorosi, kana kubika, asi sezvokudya zvose yeuka kuchengeta zvikamu zvako zvakarongedzwa.
> Sources:
> Failla ML, Thakkar SK uye Kim JY. In vitro bioaccessibility ya beta-carotene muhuta inotapira fleshed (Ipomoea batatas, Lam.). J Agric Zvokudya Chem . 2009 Nha. 25; 57 (22): 10922-7. 2009.
> Harvard Health Publications. Glycemic index uye glycemic load ye 100+ foods.
> Linus Pauling Institute. Micronutrients for Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 687-689.
> USDA National Nutrition Database ye Standard Reference 28.