John Myers
[lwptoc]
Mbatata, zomwe zimadziwikanso kuti batata, zimakumbukira kusakaniza kwa dzungu, karoti, ndi mbatata chifukwa cha mawu ake okoma pang'ono komanso kusasinthasintha kwa ufa wophika komanso wophikidwa bwino. Sikuti amangothandiza m'kamwa ndi m'maso, komanso amadzaza ndi zinthu zamtengo wapatali. Chifukwa machubuwa ali ndi carotenoids yambiri monga beta-carotene, yomwe imasandulika kukhala vitamini A m'thupi. Makhalidwe a antioxidants, roughage, ndi minerals monga zinki, potaziyamu, ndi calcium nawonso ndi ochititsa chidwi. Ngakhale mbatata imakhala ndi zopatsa mphamvu zambiri kuposa dzina lake, mbatata, imapangitsa kuti shuga m'magazi achuluke pang'onopang'ono komanso pang'ono. Mwanjira iyi, simudzatopa mukatha kudya, koma kukhuta kumakhala kwa nthawi yayitali.
Mbatata, yomwe ili m'banja la mphepo, imakhala ndi dzina lokha ndi maonekedwe a bulbous ofanana ndi mbatata kuchokera ku banja la nightshade - osatchula kutchuka. Zakudya zokazinga za mbatata tsopano ndizodziwika kwambiri monga momwe zimapangidwira kuchokera ku mbatata. Koma tuber ya lalanje ili ndi zambiri zomwe zimaperekedwa muzophikira, chifukwa zimatha kukonzekera ndi kusangalala m'njira zosiyanasiyana. Ndikoyenera kuyesa! Ndi njira zosavuta, kukonzekera mbatata ndikofulumira komanso kosavuta, kaya mukufuna kuphika mumphika, poto mwachangu, kapena kuphika mu uvuni.
Kukonzekera mbatata: zinthu zofunika kwambiri mwachidule
Pali njira zambiri zokonzekera ma tubers a lalanje ndi cholembera chokoma komanso mawonekedwe ake osakhwima, ena omwe ndi osavuta komanso okoma kuposa ena. Kaya mukufuna kusangalala ndi ndiwo zamasamba zosaphika, kuziwiritsa, kuziwotcha kapena kuziphika, mutha kugwiritsa ntchito peeler ya mbatata kapena kugwiritsa ntchito mbatata zomwe zamera zomwe zatsukidwa ndikutsukidwa bwino. Peel amadyedwa, koma zotsalira za mankhwala ophera tizilombo zimatha kulowa pansi pakhungu.
Kodi mungadye mbatata mutavala zikopa?
Zikopa za mbatata zimadyedwa, ndipo kuzisiya zitha kukhala zopindulitsa ku thanzi lanu. Chifukwa mkati ndi pansi pake muli mavitamini ndi zinthu zachiwiri za zomera monga carotenoids ndi Quiapo. Zotsirizirazi zimanenedwa kukhala ndi chiyambukiro chopindulitsa ndi chisonkhezero chabwino pa kuthamanga kwa magazi, shuga wa m’magazi, ndi mlingo wa kolesterolini. Komabe, zotsalira za mankhwala ophera tizilombo zimatha kulowanso pansi pakhungu. Pokonzekera mbatata, muyenera kugwiritsa ntchito peeler ya masamba kapena masamba omwe amabzalidwa organic omwe mumatsuka ndikutsuka bwino.
Konzani mbatata: Njirazi zilipo
Wiritsani mbatata
Kutengera ndi kukula kwake, mbatata zomwe zasiyidwa zimafunikira nthawi yophika ya mphindi 10 mpaka 20. Ngati mukufuna kuti ma tubers okoma aziphika mwachangu ndikutha patebulo kapena mbale mwachangu ngati mbale yambali, mbatata yosenda, kapena supu, dulani ma cubes apakati. Izi zimawonjezeredwa mumphika pamodzi ndi madzi ndi mchere wambiri ndikuphika kwa mphindi zitatu kapena zisanu. Mukangotha kuboola masamba ndi mphanda kapena mpeni, zatha.
Konzani mbatata mu microwave
Ngati mukufuna kuti ikhale yofulumira komanso yosavuta, kukonzekera mu microwave ndikoyenera. Zomwe muyenera kuchita ndikukulunga mbatatayo mu chopukutira chakukhitchini chonyowa kapena kuyiyika mu mbale yotetezedwa ndi microwave ndi madzi pang'ono ndikuphika ndi mphamvu zonse kwa mphindi khumi. Onjezani batala ndi mchere ndipo mwatha.
Kuphika mbatata mu uvuni
Ngakhale kukonzekera mu uvuni si sayansi ya rocket ndipo kumapereka mwayi wosangalatsa. Nanga bwanji, mwachitsanzo, ma wedges a mbatata ochokera m'malata? Kuti muchite izi, tenthetsani uvuni mpaka 200 digiri Celsius kapena 180 digiri Celsius convection, dulani mbatata mumizere yofanana, ikani ndi pepala lakukhitchini ndikuyendetsa ndi maolivi pang'ono, mchere, tsabola, ndi zonunkhira zomwe mungasankhe. . Kenaka falitsani masambawo mofanana pa pepala lophika ndikuyika mu chubu kwa mphindi 20 mpaka 30.
Mofanana ndi mbatata yophikidwa, mbatata ikhoza kukonzedwanso yonse, kenaka kudula pakati, ndikudzazidwa ndi zinthu zosiyanasiyana monga batala, tchizi, quark ya zitsamba, kapena mitundu yonse ya masamba. Kuti muchite izi, choyamba, yambani tuber ndi mphanda ndikuyika mu uvuni kwa mphindi 40 mpaka 60 pa madigiri 200 Celsius (oven convection 180 digiri Celsius). Ndiwothamanga kwambiri ndi chovala cha aluminiyamu chojambula. Mbatata ndi zabwino kwambiri pa gratins ndi casseroles. Nthawi zambiri amaphikidwa kale, mkati mwake amaphwanyidwa kukhala puree, ndikuyika mu nkhungu ndi masamba kapena nyama.
Mwachangu mbatata
Kuti muwonjezere zokazinga komanso zokoma, fumbitsani mbatata, dulani m'mizere yopapatiza, ndi chimanga musanalowe mu mafuta otentha. Pambuyo pa mphindi zisanu kapena zisanu ndi zitatu mu fryer kapena mumphika, crispy fries ndi okonzeka. Langizo: Kuwonjezera pa mchere ndi tsabola, zokometsera monga sinamoni ndi chili zimagwirizana nazo. Zachikale monga ketchup ndi mayonesi komanso sauces amphamvu ndi zokometsera monga guacamole kapena aioli ndi oyenera kuviika.
Kuwotcha ndi grill mbatata
Fungo labwino lokazinga limapangidwa mu poto kapena pa grill, zomwe mbatata zimachita bwino. Pa mtundu wa dzimbiri, mutha kusiya tuber yonse kapena kuidula m'magawo pafupifupi sentimita imodzi ndikuyatsa ndi mafuta a azitona, zitsamba, ndi zonunkhira molingana ndi kukoma. Pewani magawo a mbatata, mutembenuzire mosamala mpaka atakhala ofewa mkati ndi bwino bulauni kunja - momwemonso pokonzekera Chinsinsi mu poto.
