Mbatata yokazinga, kalori yomwe imakhala yosagwirizana kwambiri ndi zakudya, imakhalabe imodzi mwazokonda kwambiri za anthu ambiri. Anthu omwe sangathe kusiya magawo odzitsa mkamwa, ndi bwino kudziwa momwe angadye mbatata yokazinga, kuti zovulazazo zisakhale zochepa.
Kodi ndi mbatata yokazinga?
Mofanana ndi zakudya zambiri zokoma, mbatata yokazinga ndizowononga. Kuwotchera kuphulika kofiira kumapha pafupifupi mavitamini onse othandiza ndi kufufuza zinthu, magawo a mbatata amakhala odzaza ndi mafuta, omwe nthawi zina amawonjezera kalori wophika chakudya. Poyerekeza, 192 kcal ili ndi mbatata yokometsetsa yokha, ndipo mafuta odzaza mu Fries amakula mpaka ma calories 400.
Ndi maphikidwe osiyanasiyana osiyana, mphamvu yamtengo wa mbatata yokazinga imasintha. Pamwamba pa mbatata yokazinga ndi mazira ndi mafuta ndi 308 ndi 250 kcal. Caloric wophika mbatata ndi bowa ndi kabichi pansipa - kuchokera 125 mpaka 150 kcal.
Ndi zakudya zingati mu mbatata yokazinga?
Zakudya zam'madzi mu 100 g wa mbatata yokazinga ndi 24 g - ichi ndi chiwerengero chokwanira. Mndandanda wa zakudyazi ndi 95, omwe akudwala matenda a shuga amaletsa kudya mbatata yokazinga. Kwa anthu omwe amadya chakudya, chakudyachi ndi choopsa kwambiri kuphatikizapo mafuta, ndipo amakhala ndi mavitamini 9.5 mu mbatata yokazinga, ndipo ngati simukudandaula batala mukakophika, ndiye kuti mbatata imayika.
Zakudya zomwe zili ndi mafuta ndi zakudya nthawi imodzi zimakhala zovulaza kwambiri. Zakudya zimayambitsa glycogen ndipo zimasungidwa m'chiwindi chifukwa cha mphamvu za tsiku ndi tsiku zamagetsi, ndipo mafuta - osachepera (5%) yotaya voliyumu amaikidwa m'maselo ambiri. Mwa njira, glycogen yochuluka ingakhalenso mafuta, koma izi zidzafuna ndalama zambiri.
Mbatata yokazinga ndi kuchepa
Kutaya mafuta pa mbatata yokazinga sikungatheke kwa wina aliyense. Komabe, kukana kwathunthu mbale zomwe mumazikonda nthawi zambiri kumabweretsa kuwonongeka kwa zakudya komanso seti ya mapaundi ovuta kwambiri. Ndicho chifukwa chake osowa zakudya akulangizidwa nthawi zina kuti adzilole okha kupepesa. Nthawi zina zimakhala masabata awiri. Ngati munthu wakhala akudya chakudya sabata lirilonse, Lamlungu akhoza kudya mbatata yokazinga, pamodzi ndi kuchuluka kwa saladi wobiriwira, nkhaka ndi phwetekere. Mu sabata yotsatira, katundu woletsedwa ayenera kuchotsedwanso. Ngati mukulolera kuti musapatsidwe zakudya zowonongeka, sichivulaza chiwerengerocho, koma m'maganizo mwathu chiletso cha zakudya zakudya chidzakhala chosavuta.
Mbatata yophika mu yunifolomu, mosiyana ndi yokazinga, ndizotheka kukhala ndi zakudya zowonongeka. Mbewu iyi imathandiza kwambiri - ili ndi vitamini C, amino acid, kuphatikizapo zosasunthika, komanso mineral zigawozikulu - makamaka mbatata phosphorous ndi potaziyamu.
Mbatata sizimapweteketsa phindu la kuchepetsa thupi, sizingadye ndi nyama, nsomba ndi mkaka. Ndi bwino kuphatikiza mbatata yophika ndi zitsamba, nkhaka, tomato, kabichi (makamaka sauerkraut), mchere wamchere.
Zina ndi mbatata zophika komanso zakudya zina. Mwachitsanzo, chakudya cha tsiku loyamba la zakudya
- pa kadzutsa muyenera kudya mbatata 2 yophika mu yunifolomu, kumwa kapu ya kefir;
- chakudya chamadzulo - 200 magalamu a mbatata yosakaniza ndi mafuta, kabichi kapena nkhaka saladi, atavala yoghurt yachilengedwe;
- chakudya chamadzulo - saladi ya mbatata 1 ndi dzira limodzi, owazidwa ndi mandimu ndi mafuta;
- Monga chotupitsa pa zakudya za mbatata, mukhoza kudya apulo kapena lalanje.