Zakudya zabwino za mbatata

Zakudya zabwino za mbatata

Ichi ndi chakudya chopangidwira iwo omwe amafunika kupanga zakudya kuti achepetse thupi chifukwa onenepa kwambiri komanso amakonda mafatata. Mutha kutero kwa sabata limodzi, zingakuthandizeni kuti muchepetse makilogalamu awiri. Tsopano, muyenera kukhala ndi thanzi labwino kuti mugwiritse ntchito.

Ngati mwatsimikiza mtima kukwaniritsa ndondomekoyi, muyenera kumwa madzi okwanira 2 malita tsiku lililonse mosasamala kanthu za zomwe mumadya mukamadya, imwani makomedwe anu ndi zotsekemera komanso muzidya mchere ndi mafuta pang'ono a mpendadzuwa. Mutha kuphika mbatata mu uvuni kapena kuwiritsa.

Menyu ya tsiku ndi tsiku

  • Chakudya cham'mawa: 1 kulowetsedwa kwanu (khofi kapena tiyi) ndi kapu yamadzi a zipatso za zipatso.
  • Pakati pa m'mawa: 1 kulowetsedwa kwanu (khofi kapena tiyi) ndi mabisiketi awiri a chinangwa.
  • Chakudya chamasana: 1 chikho cha msuzi wowala, kuchuluka komwe mukufuna mbatata ndi chipatso chimodzi chomwe mungakonde.
  • Madzulo masana: 1 kulowetsedwa komwe mwasankha (khofi kapena tiyi) ndi ma cookie awiri amphesa.
  • Zosakaniza: 1 kulowetsedwa kwanu (khofi kapena tiyi) ndi 1 yogurt yamafuta ochepa.
  • Kudya: 1 chikho cha msuzi wowala, kuchuluka komwe mukufuna mbatata ndi chipatso chimodzi chomwe mungasankhe.

Pansipa mupeza mndandanda wazakudya za mbatata sabata yonse.

Chifukwa chiyani mbatata ndi yabwino kuwonda?

mbatata

Choonadi ndi chimenecho Mbatata ndi yabwino kuti muchepetse kunenepa koposa zonse, kutaya mimba. Limodzi mwa madera omwe nthawi zambiri amatidera nkhawa kwambiri ndipo nthawi zina kumakhala kovuta kutsika. Mbatata idzakhala yothandizana naye kwambiri chifukwa imakhala ndi chilinganizo chachikulu. Izi zimatipangitsa kukhala okhuta potenga zochepa. Kugaya kumachedwa pang'onopang'ono, chifukwa chake kumva kuti takhuta, tidzazindikiranso pakapita nthawi.

Kumbali inayi, ndi gwero labwino kwambiri la ma antioxidants komanso ndi otsika glycemic index. Chowonadi ndi chakuti mbatata zokhala ndi index iyi ndizotsika kwambiri kuposa mbatata. Chifukwa chake nthawi zonse amakhala mnzake wabwino. Liti tikufuna kuondaTimafunikira kuchuluka kwa shuga wamagazi kuti tikhale oyenera, chifukwa mbatata itichitira izi. Komanso ndi chakudya chochepa kwambiri chokhala ndi madzi ambiri, chomwe chimapangitsa kugaya bwino kwambiri.

Katemera wa mbatata 

Chifukwa cha kuchuluka kwake kwa ma carotenes, okhala ndi mphamvu ya antioxidant, amatipangitsa kukhala chimodzi mwazofunikira pakudya kwathu. Monga tikudziwira, mbatata ili ndi mapuloteni achilengedwe osagonjetseka. Komanso ndi kuti ilinso ndi fiber yambiri, nthawi yomweyo yomwe imapangidwa mchere monga calcium, magnesium, kapena potaziyamu, osayiwala vitamini C. Pa magalamu 100 aliwonse a mbatata, amatuluka m'thupi pafupifupi 30 ml ya vitamini komanso vitamini E. Koma imaperekanso potaziyamu 480 mg, 0,9 mg wachitsulo, magalamu atatu a fiber komanso zochepa kuposa 3 zopatsa mphamvu.

Sitingathe kuiwala, popeza tanena mavitamini, omwe alinso ndi B1, B2, B5 ndi B6.

Ndi ma kilogalamu angati omwe amatayika ndi chakudya cha mbatata?

Chinsinsi ndi mbatata

Chowonadi ndichakuti ndi zakudya zazifupi. Sitiyenera kupitilizidwa munthawi yake, chifukwa monga tikudziwira, muyenera kudya mosamala nthawi zonse. Ndibwino kuti muchepetse thupi nthawi yomweyo ngati pamimba. Mutha ku ichite kwa masiku pafupifupi asanu kapena asanu ndi limodzi makamaka. Malingana ngati thanzi lanu ndilabwino. Nthawi imeneyo mutha kutaya ma kilogalamu awiri. Koma ndizowona kuti thupi lirilonse ndi losiyana kotheratu ndipo padzakhala anthu omwe atha kuchepa kwambiri.

Zakudya zabwino za mbatata

Lolemba

  • Chakudya cham'mawa: Galasi la madzi a mbatata ndi malalanje awiri
  • Pakati pa m'mawa: magalamu 30 a mkate wonse wa tirigu wokhala ndi yogurt wosakanizidwa
  • Chakudya chamasana: Mbatata yophika (kuchuluka komwe mukufuna) ndi mbale ya letesi ndi phwetekere
  • Masana: Kulowetsedwa ndi makeke awiri athunthu
  • Chakudya chamadzulo: Mbatata yophika ndi kirimu wonyezimira komanso chipatso cha mchere.

Lachiwiri

  • Chakudya cham'mawa: Galasi la msuzi wa mbatata, dzira lowira kwambiri, ndi chipatso
  • Pakati pa m'mawa: magalamu 30 a mkate wonse wa tirigu ndi magalamu 50 a tchizi wonyezimira
  • Chakudya: Msuzi wa mbatata wosakaniza ndi supuni ya mkaka wosalala ndi magalamu 100 a mawere a nkhuku wowotedwa ndi masamba
  • Pakati pa madzulo. Kulowetsedwa ndi magalamu 30 a nyemba zonse zokhala ndi yogurt wothira
  • Chakudya chamadzulo: Mbatata yophika ndi saladi ndi chipatso

Lachitatu

  • Chakudya cham'mawa: Khofi yekhayekha kapena wopanda mkaka, magalamu 30 a mkate wathunthu wa tirigu ndi magawo atatu a nkhuku kapena nkhuku
  • Pakati pa m'mawa: magalamu 50 a tchizi wonyezimira ndi zipatso ziwiri
  • Chakudya: Tchipisi tophika tophika tophika tating'onoting'ono tokhala ndi ma microwaved okhala ndi magalamu 125 a nsomba ndi mbale ya saladi.
  • Masana: Msuzi wa mbatata wokoma ndi yogurt wosakanizika
  • Chakudya chamadzulo: Mbatata ya puree yokhala ndi mbale yopanda msuzi komanso chipatso cha mchere.

Lachinayi

  • Chakudya cham'mawa: Kulowetsedwa kwa mbatata kapena madzi okhala ndi magawo 5 a Turkey kapena nkhuku ndi chipatso
  • Pakati pa m'mawa: magalamu 30 a nyemba zonse ndi mkaka wosakira
  • Chakudya: Mbatata yophika ndi saladi
  • Masana: 30 magalamu a mkate wonse wa tirigu ndi 0% tchizi
  • Chakudya chamadzulo: Mbatata puree, 150 magalamu a nsomba ndi yogurt wachilengedwe.

Lachisanu

  • Chakudya cham'mawa: Kulowetsedwa ndi ma cookie awiri
  • Pakati pa m'mawa: zipatso ziwiri
  • Chakudya: Mbatata yophika yokhala ndi mazira awiri owira ndi chipatso chimodzi
  • Masana: 30 magalamu a mkate wathunthu wa tirigu ndi Turkey
  • Kudya: Saladi, mbatata puree ndi yogurt wachilengedwe

Kodi mungasinthe mbatata m'malo mwa mbatata?

Zakudya zabwino za mbatata

Ngakhale funsoli ndilofala kwambiri, chowonadi ndichakuti yankho lake ndi losavuta kuposa momwe timaganizira. Monga mbatata ndi mbatata ndizofanana. Ndiye kuti, mayina awiri a tuber yomweyo. Koma ndizowona kuti m'malo aliwonse amatha kudziwika ndi m'modzi wa iwo, zomwe nthawi zambiri zimabweretsa chisokonezo. Tiyenera kunena kuti mbatata kapena mbatata imadziwikanso ndi dzina loti mbatata kapena mbatata.

Chowonadi ndichakuti ngakhale nthawi zonse chimakhala chakudya chofanana, timapanga kusiyana kwake pakati pake. Popeza ili ndi mitundu yambiri ndipo izi zapangitsa kuti mayinawo asiyanenso. Chimodzi mwazosiyanazo chidzakhala mu utoto zamkati zonse ndi khungu. Popeza mitundu yokhala ndi khungu lofiira ndi yomwe timatcha mbatata, pomwe yomwe ili ndi khungu lowala amatchedwa mbatata. Chifukwa chake, pamene tikufuna kukambirana za mbatata kapena mbatata mu zakudya zathu, tiyenera kudziwa kuti tidzakhala tikukhala ndi umunthu womwewo, mikhalidwe ndi zabwino zake.


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  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
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  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.

  1.   eugenius anati

    Ngati ndikhala ndi msuzi wolimba, 4 toast ndi makapu awiri a khofi patsiku, ndikufa ndi njala ndiye chifukwa chake sindingadye zakudya kuti ndichepetse thupi

  2.   från anati

    Zimandipangitsa kuseka zakudya izi zomwe mumayika kuti muchepetse kunamizira anthu. Simumayika mapuloteni aliwonse ndi hydrate yomwe mumayika mumayiyika mgonero pomwe ndi pomwe mumakhala wonenepa ... osanenapo zakudya zochepa zomwe mumadya ... chinthu chokhacho chomwe mungapeze ndi izi Chakudya ndikutaya madzi ndi infusions, kutaya minofu ndi zomanga thupi pang'ono ndikudya mafuta mwa kuyika hydrate pachakudya pomwe mumayenera kukhala pachakudya cham'mawa kuti mukhale ndi mphamvu tsiku lonse. Akunena kale kuti aliyense ndi katswiri wazakudya ndipo chifukwa cha izi amawononga thupi lathu komanso thanzi lathu

  3.   Inna salazar anati

    Chabwino. … Sindikuganiza kuti sinditha kudya nyama sabata iliyonse koma woyimba adadya izi ndipo zidayenda bwino kwambiri

  4.   Fabio Calderón anati

    Zowona kuti mbatata ndi zopatsa thanzi koma muyenera kuziphatikiza ndi mapuloteni, kuti nkhawa isakupangitseni kupusa kenako mumafuna kudya njovu yonse ... Osadya izi sizomwe zimapanga mapuloteni zilibe ntchito ... Zonsezi kuti ziwonjezere minofu ndikuchepetsa mafuta amthupi
    ...