Zvakanakira Baroa Potato

Zvemukati

• Bhenefiti yebarato mbatatisi
• Ruzivo rwehutano
• Mashandisiro ekushandisa baroa mbatatisi kurasikirwa uremu
• Mashandisiro ekushandisa baroa mbatatisi kuti uwane mhasuru
• Mafomu ekugadzirira uye mabikirwo
• 1. Baroa muto wembatatisi
• 2. Matehwe embatatisi

Iyo baroa mbatatisi, inozivikanwawo se mandioquinha kana mbatatisi yeparsley, ndiyo tuber sosi yemakabohydrate uye tambo, zvichibatsira mukugadzirwa kwesimba mumasero uye kubatsira mukushanda kwetumbu.

Iyi mbatatisi zvakare ine hupfumi hweB uye C mavitamini, pamwe nezvicherwa zvakaita secalcium, iron nephosphorus uye, nekuda kwekuti ine hupfumi hwezvakudya, inopa hutano hwakasiyana.

Bhenefiti yebarato mbatatisi

Iyi tuber inogona kuverengerwa muzvose zviri zviviri zvekudya kuti uwane mhasuru uye kurasikirwa nehuremu, zvakakosha kusiyanisa huwandu hwadyiwa uye nemadhishi edivi. Iwo mabhenefiti makuru ebaroa mbatatisi ndeaya:

• Ipa simba kumuviri, sezvo iri sosi yakanaka kwazvo yemakabhohaidhiretsi;
• Kurwisa kupatira, sezvo yakafuma mu fiber, ichivandudza hutano hwematumbo;
• Kuvandudza immune system, nekuti yakafuma mu zinc, vhitamini C uye B mavitamini, zvinovaka muviri izvo zvakakosha kusimudzira kudzivirira kweiyo muviri;
• Dzivirira kukwegura usati wakurumidza uye nekuvandudza hutano hweganda, nekuti ine huwandu hwakawanda hwevhitamini C, antioxidant ine simba iyo inofarira kupora kweganda uye kugadzirwa kwecollagen;
• Natsiridza hutano hwemwoyo, sezvo yakafuma muvhitamini B3, iyo inobatsira kudzikisa cholesterol uye triglyceride mazinga, ichideredza njodzi yehosha yemoyo. Uye zvakare, zvinobatsirawo kuzorodza tsinga dzeropa uye nekuvandudza kutenderera, sezvo iine zvicherwa, senge magnesium uye potasium;
• Chengetedza mapfupa uye mazino ane hutano, sezvo yakafuma mu phosphorus uye calcium, zvinovaka muviri zvakakosha kudzivirira zvirwere zvakaita se osteoporosis uye osteopenia;
• Kukurudzira mhasuru kukura, sezvo yakafuma mune makabhohaidhiretsi, zvinovimbisa simba rekuita kudzidziswa. Uye zvakare, yakafuma mu calcium uye magnesium, zvicherwa zvinovandudza simba uye mhasuru kudzvinyirira, zvichifarira hypertrophy.

Baroa mbatatisi ane mashoma macalorie kutapira mbatatisi uye huwandu hwakaenzana hwefibre, ichiita sarudzo huru yekuenzanisa menyu yekudya yekudzora uremu kana mhasuru kuwana.

Ruzivo rwehutano

Iyi tafura inotevera ine ruzivo rwehutano kune zana magiramu emaparsnip mbatatisi:

Mashandisiro ekushandisa baroa mbatatisi kurasikirwa uremu

Kuti uderedze huremu, unofanirwa kutora anokwana masendimita makumi masere kusvika zana eparsnip yekudya kwemasikati kana kudya kwemanheru, zvirinani kubikwa kana kubikwa muchoto, uye pasina kuwedzera zvimwe zvinyorwa zvehydrohydrate senge mupunga, pasita kana farofa. Nezvo, chikafu chichava chakaderera mumahydrohydrate, zvichibatsira nekudzikira uremu.

Pamusoro pemufarinya, iwe unofanirwa kuwedzera mugove wakanaka wenyama, huku kana hove, inova iyo sosi yeproteni, uye saladhi yemuriwo ine maorivhi, izvo zvinokurudzira kuwedzera kuguta.

Mashandisiro ekushandisa baroa mbatatisi kuti uwane mhasuru

Vanhu vanoda kuwedzera tsandanyama uye kuwedzera huremu vanogona kushandisa huwandu hwakawanda hweparsnip, mukuwedzera pakukwanisa kuwedzera mamwe manyowani emakhahydrates muchikafu chakafanana, senge mupunga, pasta uye farofa.

Kudya uku kunofanirawo kunge kune huwandu hwakanaka hweprotein, inova nyama, huku nehove, uye saradhi ine maorivhi. Mune pre-Workout, unogona kushandisa iyo parsnip nemazai akaomeswa kana chizi, ichiperekedzwa nemuchero 1 kana yogati yechisikigo, semuenzaniso.

Mafomu ekugadzirira uye mabikirwo

Iyo mandioquinha inogona kudyiwa yakabikwa, yakakangwa, yakagochwa muchoto kana muchimiro che puree, mukuwedzera pakukwanisa kuwedzerwa mumuto uye kubikwa kwehove kana nyama. Kana uchiibika, iwe unofanirwa kuchengeta peel uye uchingoibvisa chete mushure mekubika, seiyi nzira, mamineral akawanda uye mavitamini haana kurasikirwa mumvura yekubika.

Mafrimu eFrance anofanirwa kudzivirirwa mukurema kwekudya, uye mbatatisi dzakabikwa dziri sarudzo iri nani. Iyo puree sarudzo inofanirwa zvakare kushandiswa zvakanyanya neavo vanoda kuwedzera huremu, sezvo kuwedzerwa kwemukaka uye ruomba mukugadzirira kweiyo puree kunoita kuti chikafu chiwedzere caloric.

Mimwe mapapiro ane baroa mbatata ndeaya:

1. Baroa muto wembatatisi

Zvisungo:

• 500 g makirogiramu eparsnip mbatatisi;
• 500 g karoti;
• 1 ari pakati peeiii;
• 3 mavhavha egariki;
• 120 ml yemafuta emuorivhi;
• 500 g akachekwa zamu rehuku;
• 1 litre yemvura;
• 1 tablespoon yemafuta emuorivhi;
• munyu, mhiripiri uye green hwema kuravira.

Kugadzirira modhi:

Mune yekumanikidza yekubika, songa gariki uye hanyanisi mumafuta emuorivhi. Kana wasungwa, wedzera huku, karoti uye mandioquinha, uye sunga zvakare. Wedzera munyu, mhiripiri uye hwema hwegirinhi, uye bika kwemaminitsi gumi mushure mekumanikidzwa.

Kana iwe uchida muto uri muchimiro chekirimu, bika huku yacho zvakasiyana uye pwanya mbanje yemufarinya necarrot usati wasanganisa nehuku.

2. Matehwe embatatisi

Puree zvigadzirwa:

• 1/2 kg yemazamu akabikwa;
• 1/2 kg yemazamu akabikwa;
• 1/2 svikiro diced anyanisi;
• 2 tablespoons yetira;
• 200 g yekirimu yakasviba;
• 1 mukombe wemukaka tii;
• Munyu uye mhiripiri nhema kuravira;
• 50 g ye grated parmesan yekusasa.

Kuzadza Ingredients:

• 3 tablespoons emafuta emuorivhi;
• 3 yakapwanyika kana akachekwa gariki clove;
• 1/2 kg yevhu nyama;
• 5 matomatisi akachekwa;
• 1/2 mukombe wedomasi muto;
• Munyu uye mhiripiri nhema kuravira;
• 4 maspuni akachekwa parsley.

Kugadzirira modhi
Kune yakachena, pusha mandioquinha uye mbatatisi uchiri kupisa nejuicer. Sungai hanyanisi zvishoma muhotela, wedzera mbatatisi nezvimwe zvinoshandiswa, uchirega musanganiswa uchibika kwemaminitsi matatu kusvika mashanu.

Zvekuzadza, sunga gariki mumafuta uye wobva wawedzera nyama uye songa kusvika waoma uye wakasununguka. Wedzerai tomato nemadomasi muto uye mwaka nemunyu uye mhiripiri kuti munzwe., Kubika kusvikira muto wakakora. Wedzera munyu uye parsley.

Kuti uungane, girosa girazi ndiro ine bhotoro uye uparadzire hafu yeiyo puree, wobva wawedzera iyo yekuzadza uye, pakupedzisira, vhara neimwe hafu yeiyo puree. Fukidza chizi pamusoro woisa muovheni yakapetwa kare pa200 ºC kwemaminitsi makumi maviri.

Ziva zvakare zvakanakira matapiri.