Dave Parker
Mbatata imathera m'mbale za anthu ambiri ngati chakudya chokhazikika. Ndi gawo lofunika kwambiri kukhitchini ndipo amagwiritsidwa ntchito m'njira zosiyanasiyana. Komabe, ambiri sadziwa ngati mbatata ndi yathanzi.
Kodi mbatata yathanzi kapena ndi yopanda thanzi?
Mbatata yophika ndi yotsika kwambiri mu zopatsa mphamvu. Zili ndi ma kilocalories 69 okha pa 100 magalamu. Chifukwa: Mbatata imakhala ndi madzi 80 peresenti. Koma kodi mbatata zathanzi? Ndipo kodi ndiyoyenera kuonda komanso kwa anthu omwe ali ndi vuto la gluten?
Mbatata imakhala ndi 14 peresenti ya chakudya - ambiri mwa iwo ndi wowuma. Akaphikidwa, wowumawo amatembenuzidwa ndipo zimakhala zosavuta kugayidwa. Ichinso ndi chifukwa chake mbatata sayenera kudyedwa zosaphika.
Kodi mbatata yathanzi kapena ndi yopanda thanzi?
Yankho: mbatata ndi wathanzi. Amapereka mapuloteni, ali ndi mafuta ochepa, ndipo ali ndi mavitamini ambiri: 100 magalamu ali ndi 12 mg ya vitamini C. Mulinso mavitamini B1, B2, B5, B6, ndi K. Mbatata imakhalanso ndi zakudya zina monga calcium, magnesium, ndi phosphorous.
Kodi mbatata ndi yabwino kuonda?
Mbatata nthawi zambiri imakhala ndi mbiri yokhala zakudya zonenepa - molakwika. Mbatata yokhayo sikunenepetsa. M'malo mwake: imakhala ndi ulusi wambiri, womwe umatsimikizira kukhutitsidwa kwanthawi yayitali.
Ndipo iwo amene akufuna kuonda sayeneranso kuopa zomwe zili mu mbatata. Zakudya zopanda kanthu zokha, makamaka shuga wa m'mafakitale, zimakupangitsani kukhala wonenepa. Zokonzedwa bwino, mbatata zimatha kukhala maziko a zakudya.
Izi sizikutanthauza, komabe, kuti mbatata sangakhale bomba lenileni la kalori. Koma izi zimachitika kokha ngati muwadya, mwachitsanzo, mu mawonekedwe a fries ndi mbatata saladi ndi mayo ambiri kapena limodzi ndi mafuta mafuta ndi sauces.
Mbatata kwa odwala matenda a gluten
Aliyense amene salola gilateni akhoza kufika mbatata ndi mtendere wamumtima: alibe gilateni choncho ndi njira yodabwitsa ya pasitala.
Onetsetsani kuti mbatata sizikhala m'madzi kwa nthawi yayitali - izi zidzataya zina mwa vitamini C zomwe zili mu tuber.
Kodi mungadye khungu la mbatata?
Mbatata imakhala ndi poizoni wa glycoalkaloids - makamaka solanine. Zowopsazi sizingokhala m'madera obiriwira kapena owonongeka a mbatata, komanso khungu lonse ndi mfundo zophuka.
Glycoalkaloids imatha kuyambitsa kusanza ndi kutsekula m'mimba, koma muyenera kumwa madzi ambiri kuti mukhale ndi zizindikiro zilizonse. Mwachitsanzo, munthu wolemera ma kilogalamu 60 amayenera kudya 600 mpaka 900 magalamu a mbatata yosasenda kuti azindikire zizindikiro - katatu kuchuluka kwa chakudya chokhazikika. Komabe, amayi apakati ndi ana ayenera kupewa kudya mbatata yosasenda.
Zotsatirazi zikugwira ntchito kumadera ang'onoang'ono, obiriwira, kapena owonongeka komanso malo omera pa tuber: ndi bwino kuwadula pamtunda wowolowa manja. Mbatata yotsalayo nthawi zambiri imatha kukonzedwanso mosazengereza. Ngati mawanga ali okulirapo kapena mbatata yonse ndi yobiriwira, ndi bwino kuwataya.
Popeza khungu lili ndi mavitamini ambiri, muyenera kuwiritsa mbatata ndi khungu ndikuchotsa. Mavitamini ambiri amasungidwa ngati mbatata yatenthedwa pang'ono.
Pankhani ya mbatata, samalani ndi chisindikizo cha organic
Mofanana ndi zakudya zonse, zomwezo zimagwiranso ntchito ku mbatata: Aliyense amene amamvetsera chisindikizo cha organic amaonetsetsa kuti katunduyo anapangidwa ndi kukololedwa molamulidwa, organic mikhalidwe choncho alibe zinthu zoipa. Chofunika kwambiri, ndichifukwa chake muyenera kusankha mtundu wa organic. Ndiye mutha kukhala otsimikiza kwambiri kuti mbatata ndi yathanzi.
