Yakabikwa mbatata, iyo koriori yehuwandu iyo isiri yakakodzana nezvokudya, inoramba iri imwe yezvokudya zvakanakisisa zvevanhu vakawanda. Avo vasingakwanisi kusiya miromo-kudiridza zvimedu, zvakakosha kuziva kuti zvakanaka sei kudya mbatata yakabikwa, kuitira kuti zvinokuvadza kumufananidzo zvisanyanya.
Icho chakabikwa mbatata here?
Sezvimwe zvezvokudya zvinonaka kwazvo, mbatata yakabikwa zvechokwadi inokuvadza. Kunyorera kumarara kunoparadza zvinoparadza mavitamisi anoshanda uye kutsvaga zvinhu, zvimedu zvembatata zvakagadzirwa nemafuta, izvo dzimwe nguva zvinowedzera calori yehuwandu hwezvokudya zvakagadzirwa. Kuenzanisa, 192 kcal ine mazai anogadzirwa zvakagadzirwa, uye mafuta akazara muFrench fries anokura kusvika mazana mana emakori.
Nekusiyana kwekubika mapeji, simba rinokosha rembatata yakabikwa riri kuchinja. Iyo yakakwirira pane mbatata yakabikwa nemazai uye pane mafuta ndeye 308 uye 250 kcal. Caloric yakabikwa mbatata yakabikwa nemwapi uye kabichi iri pasi - kubva pa12 kusvika ku 150 kcal.
Mangani emakhahydrates muatatata akaomeswa?
Izvo zvine ma carbohydrates mu 100 g yematekate akabikwa ndee 24 g - ichi chimiro chakakwirira. Nhamba yeglycemic yeidyo iyi is 95, iyo inokonzera vane chirwere cheshuga inoreva kusabatwa kwekudya mbatata yakabikwa. Kune avo vari pakudya, ichi chiyero chemakinehydrates chinotyisa zvikuru pamwe chete nemafuta, uye ivo vanosvika 9,5 gramu mumatavi akaomeswa, uye kana usingazvidembi mafuta paunenge uchibika, uye zvakanyanya, sezvo mbatatisi inenge yakanyoroveswa.
Zvokudya izvo zvine mafuta nemafrichydrates panguva imwechete zvinokuvadza zvikuru kune chiyero. carbohydrates inoshandiswa kuva glycogen uye inochengeterwa mukati mechiropa kwezuva nezuva mari inoshandiswa yemuviri, uye mafuta - ane zvishoma (5%) kurasikirwa muhuwandu inowanikwa mumasero akawanda. Nenzira, glycogen yakawanda inogonawo kuva mafuta, asi izvi zvinoda simba guru rekushandisa.
Yakabikwa mbatata uye zvishoma
Kuderedza utoro pane mbatata yakakangwa hazvibviri kuitika kune ani zvake. Zvisinei, kukanganisa zvakakwana kwezvinhu zvako zvaunofarira zvinowanzokonzera kuputsika mune zvekudya uye seti yakaoma zvakashata mapaundi. Ndicho chikonzero vashandi vezvokudya vanorayirwa dzimwe nguva kuti vazvibvumira kuzvidzora. Dzimwe nguva inguva imwe neimwe mavhiki maviri. Kana munhu ari kutevera kudya kwevhiki rese, Svondo anogona kudya chikamu chemazambatane akaomeswa, pamwe chete nemari yakawanda yemashizha ehudhi, cucumber nemamato. Muvhiki inotevera, michina inorambidzwa inofanirawo kubviswa. Kana iwe ukazvibvumira kuti urege kubva pakudya mune iyi mamiriro, hazvizokuvadza chimiro, asi mupfungwa zvekugadziriswa kwehurongwa hwekudya huchava nyore.
Yakabikwa mbatata muyunifomu, kusiyana neyakatengwa, zvinogona kuisa mukudya kwekurasikirwa. Iyi yemiriwo inobatsira zvikuru - ine vitamini C, amino acids, kusanganisira isina kugadziriswa, uyewo mineral components - kunyanya muzamu phosphorus uye potassium.
Kuve mbatata hazvikuvadzi nzira yekurasikirwa, haikwanisi kudyiwa pamwe nenyama, hove uye michero yemukaka. Zvakanakisisa kubatanidza mbatata yakabikwa nemishonga, makomkoni, tomato, kabichi (kunyanya sauerkraut), salted mushroom.
Inosanganisira mbatata yakabikwa uye mune dzimwe kudya. Somuenzaniso, kudya kwezuva rokutanga rekudya
- kwekudya chamangwanani iwe unofanira kudya 2 mbatata yakabikwa muyunifomu, kunwa girasi rekufir;
- kwemazuva masikati - 200 gramu yemapatatisi yakashamba nemafuta emuorivhi, kabichi kana makucheka saladi, akapfekedzwa ne yoghurt yemhuka;
- kudya kwemanheru - saladhi ye 1 mbatata uye 1 mazai, yakasaswa nemuchero wemonamu nemafuta emuorivhi;
- Sezvokudya zvinonaka panguva yezvokudya zvembatata, unogona kudya apuro kana marangi.