Aliyense amadziwa za mbatata zothandiza kuyambira ali mwana. Pafupifupi 23 peresenti ya masentimita ake ndi chakudya, mapuloteni (ndipo amatanthauza apamwamba) - 2%, ndipo mafuta ndi ochepa - 0,4%. Mbatata imodzi yowonjezera ili ndi 570 mg ya potaziyamu, 52 mg ya phosphorous, komanso imakhala ndi magnesium, calcium ndi iron. Ndipo mavitamini C, B, D, K, E, carotene, organic acids ndi folic acid amapanga mbatata ndicho chofunika kwambiri pa zakudya zathu. Mavitamini ochulukawa amathandiza kuchotsa madzi ochulukirapo, omwe amachepetsa edema ndikuwonjezera kuchuluka kwa madzi. Mbatata musayese m'mimba tsamba, koma m'malo mwake, yesetsani ntchito yake. Methionine ndi choline, otsogolera mafuta amtundu wa mafuta, amathandiza kuchepetsa mafuta a kolesterolini ndi kuonjezera kupanga mavitamini othandiza m'matumbo.
Ndiye bwanji osagwiritsa ntchito zida zonsezi zothandiza mbatata kuti mupindule ndi chiwerengero chanu osati kupanga mbatata maziko a zakudya?
Matenda atatu a mbatata
Ngati mukufunikira kukwera mwamsanga zovala zanu zomwe mumazikonda, mungathe kulangiza masewera awa: kwa kadzutsa mukamwa 250 ml mkaka, kuti mudye, muzikonzekeretsa mbatata yosakaniza kuchokera ku mbatata zitatu zosapanga popanda mchere ndi mafuta. Kudya, idyani saladi ya mbatata ziwiri, dzira yophika ndi kukhudzana kwa mafuta a masamba (kumbukirani, popanda mchere!). Kudya njirayi kwa masiku atatu, mutha kuchotsa 2 kg olemera kwambiri.
Masabata a masiku asanu ndi awiri
Njirayi yapangidwa kwa sabata imodzi ndipo imalonjeza kulemera kwa makilogalamu asanu. Tanthauzo la zakudya izi ndi losavuta ndipo zimakhala kuti mkati mwa sabata mudzadya mbatata yophika yokha mu yunifolomu. Tsiku lililonse mukhoza kudya makilogalamu 1, kugawiranso chakudya chambiri momwe mukufunira. Mbatata sungakhoze kuthiridwa mchere, chifukwa ndi chakudya ichi, madzi ochuluka amachotsedwa ku thupi. Koma zitsamba zina ndi zonunkhira zingathe kuwonjezeredwa ku mbatata, zomwe zimapangitsa kukoma kwake kukhala kosiyana kwambiri.
Ngati zakudya za mbatata zikuwoneka zovuta kwa inu, m'mawa mungadye chidutswa cha mkate wogawanika ndi mafuta osakaniza, ndipo nthawi yamasana muzipatsa masamba atsopano kwa mbatata. Koma kulemera kwake sikungakhale kofunika kwambiri.
Mukhozanso kuyesa zakudya za mbatata ndi mkate ndi mbatata. Kuti muchite izi, muyeso yoyamba, onjezani magalamu 500 a kabichi tsiku ndi mbatata, ndipo muzidya kwa sabata. Ndipo chachiwiri - pa chakudya chilichonse ndi mbatata kudya chidutswa cha mkate rye.
Kefir ndi mbatata zakudya
Zakudyazi ndi zosiyana kwambiri ndi zomwe zapitazo. Kuonjezera apo, zimakhala zowonjezera, koma zikuwerengedwanso masiku asanu ndi awiri. Tanthauzo lake ndi kuti zakudya zambiri zomwe mumadya m'mawa, chifukwa cha chakudya chamadzulo, mumamwa kokha kapu ya yogamu. Ndi zakudya za mbatata zomwe ziri ndi ndemanga zabwino kwambiri. Kefir ndi mbatata zakudya ndi zabwino kwa iwo amene akufuna kuyeretsa thupi la poizoni, chifukwa, potsatira chakudya ichi, muyenera kumwa madzi ochulukirapo.
Tsiku limodzi
Kwa kadzutsa, mumadya mbatata yosakaniza ndi batala (koma opanda mchere) ndikumwa madzi ndi madzi amchere.
Chakudya chimakhala ndi supu ndi ng'ombe msuzi ndi mbatata dumplings. Chakudya chimatsukidwa pansi ndi galasi la madzi a mchere.
Pa chakudya chamadzulo, imwani kapu ya mafuta opanda yogu.
Tsiku 2
Chakudya cham'mawa chimakhala ndi mbatata zophikidwa ndi masamba ndi mchere.
Kwa chakudya chamadzulo, mungadye saladi ya mbatata mu yunifolomu ndikumwa ndi nkhuku. Mukatha kudya, imwani madzi amchere.
Chakudya ndi galasi lafefir.
3 tsiku
Chakudya cham'mawa, mumadya vareniki ndi mbatata, zokometsera kirimu wowawasa, ndikutsuka ndi madzi amchere.
Kudya - supu ndi mbatata ndi mpunga. Atatha kudya - madzi.
Kudya chakudya, kefir kachiwiri.
Tsiku 4
Chakudya cham'mawa chimakhala ndi mbatata yophika ndi mchere wamchere.
Chakudya chamasana, idyani supu ndi mbatata ndi pasitala ndi salaka ndi salasi.
Pamadyerero, imwani mafuta ochepa.
Tsiku lachisanu
Mukudya cham'mawa ndi zikondamoyo za mbatata ndi saladi ya tomato.
Chakudya chamasana, idyani supu ya nkhuku ndi mbatata ndi saladi ya ndiwo zamasamba.
Chakudya chimakhala ndi mafuta ochepa.
Tsiku lachisanu ndi chimodzi
Chakudya cham'mawa, mumadya mbatata zophikidwa ndi ndiwo zamasamba, owazidwa ndi tchizi pamwamba, otsukidwa ndi madzi.
Chakudya chimaphatikizapo madzi owongolera ndi amchere.
Kudya chakudya - kefir.
Tsiku 7
Chakudya inu mumaphika mbatata ndi nyemba, zokhala ndi batala. Tsiku lonse madzi ambiri.
Kudya, mungathe kupeza mbatata yosakaniza ndi bowa, ndi saladi ya masamba.
Kudya - galasi la mafuta-wopanda yogurt.
Idyani mbatata ndi kuchepetsa kulemera pa thanzi!