Crystal Nelson
Nekudya kwembatatisi, zita racho rinotaura zvose: chikamu chikuru chekudya ndiyo mbatatisi. Zvinosanganiswa nezvimwe zvekudya. Asi chikafu chembatatisi chinoshanda uye chinokurudzirwa here?
Chii chinonzi mbatatisi kudya?
Sezvinoratidzwa nezita racho, kudya kwembatatisi kunotarisa pamatato ekuderedza uremu. Inosanganiswa nezvokudya zvakasiyana-siyana zvine utano uye zvakagadzirirwa zvishoma mumafuta. Mbatata ine zvishoma pasi pe70 macalorie pa100 gramu. Iyo fiber yekudya yainayo inovimbisa kuzara nekukurumidza, uye puroteni inoshandiswa zvakanyanya nemuviri. Mukuwedzera, iyo acid-base balance inounzwa mukuenzanisa, iyo ine simba rakanaka pametabolism uye kupisa kwemafuta. Mbatatisi yakabikwa, yakanyoroveswa inoshanda zvakanyanya. Ane starch inopikisa iyo isina kuputsika muura. Izvi zvinoreva kuti chiyero cheshuga muropa hachimbokwira uye muviri unopisa mafuta nekukurumidza. Asi havafaniri kupiswa zvakare.
Ko chirongwa chekudya chekuderedza uremu chinotaridzika sei pakudya kwembatatisi?
Kudya kwembatatisi saka hakufanirwe kugara kupfuura mazuva mashoma. Mukuwedzera, mbatatisi inofanira kusanganiswa nezvimwe zvokudya kuderedza uremu. Urongwa hunogona kutaridzika seizvi, kusanganisira mabikirwo akakodzera chikafu chembatatisi:
1st zuva rekudya mbatatisi
- Mangwanani: berry yogurt
Kugadzirira: Sanganisa 200 g yogati, 150 g mabheri akaomeswa nechando, uye 1 tsp sirasi yemepu. Gurai 2 wholemeal crackers pamusoro. (Inenge 360 kcal) - Zvokudya zvemasikati: turkey steak nemiriwo
Zvisungo zvemunhu mumwe: 1 tsp Italian herbs (yakaomeswa), 2 tsp mafuta omuorivhi, mhiripiri, 2 g turkey steak, 150 diki tsvuku/yellow pepper imwe neimwe, 1 g courgettes, 100 hanyanisi, 1 clove yegariki, 2 g mbatatisi, munyu. , 200 madomasi, 1 g herb quark
Kugadzirira: Sanganisa herbs, mafuta, uye pepper. Marinate nyama mu ⅓ yemafuta emiriwo. Cheka miriwo kuita zvidimbu uye hanyanisi kuita wedges. Pera gariki nembatatisi wobva wazvicheka nepakati. Sakanidza zvinhu zvose nemafuta emiriwo akasara uye mwaka. Zvadaro kubika mu mold muchoto pa 200 degrees for approx. 45 maminitsi. Tendeuka kamwe. Bika tomato kwemaminitsi gumi. Fry the steak mune pani inopisa kwemaminitsi anenge matatu kune rumwe rutivi uye zvakare nguva. Zvakakwana quark izvozvo. (Inenge 10 kcal) - Manheru: Mbatata Bolognese
Kugadzirira: Birai uye peel 250 g mbatatisi. Fry 150 g tartare yemombe mu 1 teaspoon mafuta uye mwaka. Deglaze ne 200 g pizza tomato. Rega zvinhu zvose zvimire kwemaminitsi mashanu. Zvichienderana nekuravira kwako, iyi resipi yekudya mbatatisi inogona kuwedzerwa nemamwe marudzi emiriwo, senge makarotsi, pizi, kana howa. (inenge 400 kcal)
2nd zuva rekudya mbatatisi
- Mangwanani: cream cheese chingwa
Kugadzirira: Paridza 1 tsp butter uye 2 tbsp light cream cheese pazvidimbu zviviri zvechingwa chekudya. Gadzira chingwa nematomatisi uye 30 g cucumber. (Inenge 330 kcal) - Nguva yekudya kwemasikati: Mbatata uye zai ragout
Zvisungo zvemunhu mumwe: 1 g mbatatisi, munyu, zai 300 (saizi L), ½ tsp butter, ½ tsp hupfu, 1 maspupu mukaka, 5 maspuni yemuriwo muto, ½ tsp horseradish (chirongo), mhiripiri, 5 chitubu hanyanisi, 1 karoti. , 1 tsp mafuta, 1 sprig yeparsley
Kugadzirira: Pera mbatatisi, ucheke nepakati, uye ubike mumvura ine munyu kwemaminitsi makumi maviri. Fashaidza zai kwemaminetsi angangoita gumi, sukurudza uye peel. Pisa bhotela, gadzira hupfu uye simbisa mumukaka nemuto uye uuye zvose kumota. Rega zvimbomira kwemaminitsi mashanu. Nyora hafu-yapera ragout nehorseradish, munyu, uye pepper. Cheka miriwo kuita zvidimbu zvidiki. Fry mumafuta kwemaminitsi masere uye wedzera kune imwe sosi. Cheka zai nepakati. Bvisa mbatatisi uye ucheke parsley. kuronga zvose. Zano: Iyi resipi yekudya mbatatisi inowana kubata kwakakosha kana curry yawedzerwa sezvinonhuwira. (Inenge 20 kcal) - Manheru: kugadzirira mbatatisi yakakangwa: Fry 250 g jekete mbatatisi zvimedu, uye 1 shallot mu 1 teaspoon yemafuta. Mwaka 75 g quark, 1 tbsp linseed mafuta. Shumira zvese ne75 g lean ham. (Inenge 460 kcal)
3rd zuva rekudya mbatatisi
- Mangwanani: Vegetable scrambled mazai
Kugadzirira: Mwaka uye whisk 3 mazai. Dice 1 tomato uye 100 g courgettes. Sauté tomato uye zucchini mu 1 tsp mafuta. Wedzera zai uye rega kugadzika. (Inenge 290 kcal) - Nguva yekudya kwemasikati: Salmon pamwe nembatatisi saladi
Zvisungo zvemunhu mumwe: 1 g mbatatisi, ¼ l miriwo yemuriwo, 250 g gaka, 100 g madomasi echerry, 100 tsp saladhi cream, 1 tsp vhiniga, 3 tsp basil pesto, 2 g salmon fillet, munyu, 150 pinch shuga, 1 tsp. muto wemonamu, 1 tsp mafuta, pepper
Kugadzirira: Peel uye cheka mbatatisi, wozobika muto kwemaminitsi makumi maviri uye utonhorere. Cheka gaka nemadomasi kuita zvidimbu zvidiki. Kune saladhi cream, sanganisa 20 teaspoon imwe neimwe yevhiniga uye pesto. Runga hove nemunyu, shuga, uye muto weremoni uye fry mu teaspoon 1 yemafuta kwemaminitsi matatu kune rumwe rutivi. Bvisa mbatatisi, kuchengetedza 1 kikapu chemuto. Sakanidza zvose nemaspuni 3 evhiniga, miriwo, nekrimu, uye mwaka. Shumira uye udimbure pamwe chete nemamwe pesto. (inenge 1 kcal)
• Manheru: mbatatisi uye feta saladi
Kugadzirira: Sanganisa 250 g bhachi mbatatisi, ½ diced avocado, 5 cherry madomasi, uye 40 g feta. Sakanidza ne 1 teaspoon imwe neimwe ye linseed mafuta nevhiniga uye mwaka. Apa ndipo panosangana chikafu chembatatisi uye chikafu cheMediterranean - zvese zvinogona kusanganiswa zvakanaka. (inenge 420 kcal)
