Ndi ndalama zingati mu mbatata yokazinga?

M'kati mwathu, mbatata amatchedwa mkate wachiwiri, chifukwa ulipo mu zakudya pafupifupi tsiku lililonse. Zimakonzedwa mosiyana kapena kuwonjezera pa mbale zina, supu, mchere, zomwe zimagwiritsidwa ntchito ngati kudzazidwa kwa pie ndi vareniki.

Komabe, odyetserako zakudya amaika mbatata monga zosakwanira mbale kwa iwo amene akufuna kuchotsa kulemera kolemera. Pofotokozera zakudya zambiri zalembedwa kuti mutha kudya masamba, kupatula mbatata. Ndipo ngati osowa zakudya samalemekeza mbatata yophika, ndiye munganene chiyani za mbatata yokazinga, yomwe ili ndi calorie yaikulu kwambiri.

Ubwino ndi kuwonongeka kwa mbatata yokazinga

Chofunika kwambiri cha mbatata yokazinga ndi chakuti ndi kosavuta kukonzekera ndi kudya kokoma. Kuwathandiza alendo omwe sali kuyembekezera ndi chinachake chokoma ndi chophweka - mukhoza kuthamanga mbatata, ndi kuyika pickles kunyumba. Idzakhala yokhutiritsa, yofulumira komanso yotsika mtengo.

Zina mwazofunikira za mbatata yokazinga ndizopangidwa ndi mavitamini ndi mchere: carotene, vitamini C, D ndi vitamini B gulu, phosphorous, calcium, magnesium, bromine, zinki, chitsulo. Koma chofunika kwambiri ndi potaziyamu, chomwe chimapezeka kwambiri mu mbatata. Mukhoza kupeza mlingo wa potaziyamu ngati mutadya hafu ya kilogalamu ya mbatata. Mcherewu ndiwothandiza kuti thupi lonse lizigwira bwino ntchito, limakhala ndi madzi okwanira, limatulutsa kutupa komanso sizilumikiza zotsalira za asidi.

Kuwonjezera pamenepo, mbatata ili ndi pectin, zothandiza ma asidi ndi mitsempha, zomwe zimapangitsa kuti chimbudzi chikhale bwino komanso zimathandiza kuyeretsa thupi. 2% ya mbatata ndi mapuloteni, omwe ali ndi amino acid ofunika kwambiri thupi.

Kuti timvetsetse mbatata yowonongeka, tiyenera kuyesa chinthu china chomwe chilipo. Ndi za wowuma. Zimapanga 15 mpaka 20% za kulemera kwa mbatata. Ndipo, oyambirira mitundu ya masamba wowuma ndi osachepera mmbuyo mwake.

Mtedza uli ndi katundu wambiri wopindulitsa kwa thupi: umathandiza kutenga chitetezo chamthupi ndi kupanga zinthu zamagetsi, zomwe zimathandiza polimbana ndi zotupa ndi ma tizilombo toyambitsa matenda, zimachotsa madzi ochulukirapo, zimatengera mphamvu zambiri. Kugwiritsa ntchito mbatata moyenera, zomwe zimapangidwira zimakhudza thanzi la thupi pokhapokha.

Komabe, pamodzi ndi zowonjezera za wowuma wa mbatata amakhala ndi zazikulu: zimapangitsa kuti pakhale magetsi osadziwika ngati mafuta.

Ndi makilogalamu angati omwe ali mu mbatata yokazinga?

Funsolo ndiloti, makilogalamu angati mu mbatata yokazinga, amasangalatsa anthu ambiri osati pachabe. Pambuyo pake, ngakhale ponyenga, zikhoza kuganiza kuti kuphatikizapo kuchulukitsa kwa mafuta ndi masamba a zamasamba kudzatsogolera kuzithunzi zapamwamba za caloric zomwe zilipo.

Mbatata yaiwisi imakhala ndi caloric yokhutira: pafupifupi magawo 80. Ndi otentha ndi kuphika masamba, chiwerengerochi chimasiyanasiyana pang'ono. Komabe, pamene mukuwotcha chipatsochi, mkhalidwewo ndi wosiyana. Kuti mupeze chakudya chokoma, muyenera kuwonjezera mafuta ambiri poto. Kodi kcal ikhoza kukhala mbatata yokazinga, zimadalira kuchuluka kwa mafuta ndi nthawi yokonzekera mankhwalawa. Ndi ma mbatata okazinga osakanizidwa adzakhala ndi 280 mpaka 320 kcal. Izi ndizochuluka. Ngati pafupifupi kutumikira kumakhala ndi 250 g ya mbatata, ndiye kalori yokhudzana ndi gawo ili idzakhala pafupifupi ma unit 750.

Inde, makilogalamu ambiri otero angasokoneze chiwerengerocho. Choncho, pokhala ndi chilakolako chofuna kudya mbatata yokazinga, ndi bwino kuti musanadye chakudya chamadzulo, pamene thupi likhazikitsidwa kuti likhale logwira ntchito ndipo likhoza kupatsa zakudyazo, osati kuziyika pambali.