Hutano hunobatsira hwembatatisi uye maitiro ekudya

Zvemukati

• Hutano mabhenefiti
• Kuumbwa kwehutano hwembatatisi
• Maitiro ekudya
• 1. Mbatatisi ine huku
• 2. Zvimiti zvinotapira
• 3. Mbatatisi machipisi
• 4. Sweet cookies
• 5. Chizi chechizi nematapiri
• 6. Brownie mbambaira

Mbatatisi itubhu inopa simba kumuviri nekuda kwezvakange zvine makabhohaidhireti, pamusoro pekuve nepfuma mufibre, mavitamini uye zvicherwa, zvinovimbisa mabhenefiti akati wandei ehutano.

Pamusoro pezvo, mbatatisi dzakapfuma muma antioxidants, akadai se beta-carotene, flavonoids uye phenolic compounds, zvichibatsira kuchengetedza maseru emuviri kubva pamhedzisiro yemahara radicals, ichiita imwe nzira ine hutano kune echiratata matapiri. Mbatatisi dzinowanzo kuve neruvara rweorenji, zvisinei hazvo zvine mamwe marudzi, anogona kunge ari machena, machena kana epepuru.

Hutano mabhenefiti

Mimwe mibairo yetapitatata ndeiyi:

• Inodzivirira kukwegura kusati kwasvika, inovandudza ganda uye hutano hwekuona, sezvo yakafuma muvhitamini C uye beta-carotenes, ayo anoshandurwa mumuviri kuita vhitamini A uye antioxidants, ayo anochengetedza maseru emuviri kubva kune akasununguka radicals;
• Inochengetedza hutano hwemukati, nekuti yakafuma nefibre, inomutsa ura, iine mabhenefiti kune vanhu vane kupatirwa;
• Inobatsira kugadzirisa metabolism, nekuti iyo sosi huru yemavitamini B, ayo anoita se coenzymes mune dzakawanda metabolism maitiro;
• Dai kudzikisira njodzi yekuvandudza mamwe marudzi ekenza, senge mapapu nemuromo, sezvo iine flavonoids uye mamwe ma antioxidants;
• Inosimbisa immune system uye inofarira kurapwa, sezvo iine vhitamini A, C uye antioxidants;
• Inofarira kuwedzera kwemhasuru, sezvo ichipa simba rinodiwa pakudzidziswa;
• Inosimudzira hutano hwemwoyo, nekuda kwekuti yakapfuma mu fiber uye antioxidants, zvichibatsira kudzikisa mwero weLDL, inozivikanwawo seyakaipa cholesterol.

Uye zvakare, nekuda kweiyo fiber yemukati, kudyiwa kwetapatata kunokonzera kuti shuga yeropa ikwire zvishoma nezvishoma uye inowedzera kunzwa kwesatiety, iyo inogona kudyiwa mune diki nevanhu vane chirwere cheshuga uye vari kudya uremu.

Kuumbwa kwehutano hwembatatisi

Iyi tafura inotevera inoratidza kuumbwa kwehutano hwembatatari yega yega magiramu zana echikafu ichi:

Mbatatisi ine akafanana neyakafanana neyacon mbatatisi. Dzidza zvakawanda nezve yacon mbatatisi.

Maitiro ekudya

Mbatatisi inogona kudyiwa kana kusvuurwa uye inogona kugadzirwa muchoto, yakagochwa, yakabikwa kana kukangwa. Uye zvakare, iyi tuber inogona kudyiwa yakakangwa, zvisinei iyi sarudzo haina hutano zvakanyanya.

Mbatatisi inogona zvakare kuverengerwa mukudya kukuru kwemazuva ayo kudzidziswa kwakanyanya kwaitwa, uye kunogona kuperekedzwa nemiriwo uye chikafu chine maprotein uye mashoma mumafuta, senge huku kana turkey, zai kana hove, sezvazvinogona kudaro kufarira kuwana mhasuru.

Panyaya yeavo vane chirwere cheshuga, kunwiwa kwetapatata kunofanirwa kunge kuri muzvikamu zvidiki uye, zvirinani, zvakabikwa, seiyi nzira yavo glycemic index haina kukwirira zvakanyanya.

Dzimwe sarudzo dzakanaka dzekumwa mbatatisi ndeidzi:

1. Mbatatisi ine huku

Zvinoshandiswa

• 1 huku yehuku;
• 2 mbatatisi;
• Waini chena;
• Bay mashizha;
• 1/2 ndimu;
• Oregano, munyu uye mhiripiri kuravira.

Kugadzirira modhi

Mwaka iyo huku newaini, bay leaf, ndimu uye oregano. Roast mbatatisi muchoto yakaputirwa nealuminium pepi kwemaminitsi makumi matatu. Grill iyo chicken fillet. Perekedzana nesaladi yered kabichi, mhiripiri, madomasi uye arugula, mwaka nemafuta emuorivhi nevhiniga.

2. Zvimiti zvinotapira

Zvinoshandiswa

• 2 epakati mayuniti ematapiri;
• 1 tablespoon mafuta omuorivhi;
• 1 rosemary bazi;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Cheka mbatatisi, uine kana usina peel, muzvidimbu zvakatetepa uye nekupararira muchimiro chakakomberedzwa nemapepa echinyorwa, kuitira kuti zvidimbu zviparadzaniswe kubva kune imwe neimwe.

Isa muhovhoni yakapetwa kare pa180ºC kweinosvika makumi maviri kusvika makumi matatu min kana kusvika mbatatisi iri yegoridhe uye nekrisimasi, ichiwedzera mafuta omuorivhi, munyu, rosemary uye mhiripiri kumagumo kusvika kumwaka, kana semiti yemunyu chete.

3. Mbatatisi machipisi

Zvinoshandiswa

• 2 svikiro mbatatisi;
• Maorivhi kana mafuta ekokonati;
• Rosemary, oregano kana yakanaka mahebhu, munyu uye mhiripiri kuravira.

Kugadzirira modhi

Bvisa svuura mbatatisi, cheka kuita zvidimbu zvakatetepa uye woisa patray nepepa rechinyorwa. Isa mamwe maorivhi kana coconut mafuta uye mwaka kuravira.

Isa machipisi muvheni yependi yakapetwa pa200ºC kwemaminitsi gumi kusvika gumi nemashanu. Dzorera machipisi uye uende kwemimwe maminetsi gumi kana kusvika vasvinudzwa. Nguva yeovheni inogona kusiyana zvichienderana nehupamhi hwechip.

4. Sweet cookies

Zvinoshandiswa

• 2 makapu ematota anotapira uye akasvinwa;
• 1 kapu yeshuga tsvuku;
• 2 makapu eupfu chena hwegorosi;
• 2 makapu eupfu hwakakwana hwegorosi;
• 2 tablespoons yemargarine;
• Munyu kuravira.

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa kusvikira vaita yunifomu bundu risinganamatire pamaoko ako. Teedzera macustomer kana emazino emakuki uye upararire mune yakazorwa chimiro, kuti ivo vaparadzane kubva kune mumwe nemumwe. Bika muhovhoni yepakati yakatangira kusvika 180ºC kusvika ndarama.

5. Chizi chechizi nematapiri

Zvinoshandiswa

• 100 g yehapatata yakabikwa;
• 1 zai;
• 2 tablespoons emvura;
• 1 tablespoon yemamwe maorivhi emhandara emafuta;
• 100 g ye ricotta;
• 1 tablespoon ye whey protein upfu husina kunaka;
• 1 kapu yeupfu hwakasviba;
• ½ mukombe wezvinonhuwira zvinotapira.

Kugadzirira modhi

Isa mbatatisi, zai, mvura, mafuta uye ricotta mu blender uye sanganisa kusvikira musanganiswa wakafanana wawanikwa. Zvadaro, shandura iyo mundiro uye uwedzere zvakasara zvinoshandiswa, zvichikurudzira zvakanaka. Isa zvese mufiriji kwemaminitsi gumi nemashanu kusvikira bundu ranyatsosimba.

Gadzira mabhora nehupfu uye woisa pakabheka pepa rakakweshwa nemafuta. Bika pa160ºC kwemaminitsi gumi nemashanu kana kusvika goridhe.

6. Brownie mbambaira

Zvinoshandiswa

• 2 makapu ematapiri akabikwa;
• 1 kapu yemvura;
• 4 mashupuni ehupfu hwecocoa kana bhinzi yemhashu;
• 1 kapu ye 70% chokoreti yakatemwa;
• 4 mashupuni eupfu hwehupfu hwevhenavhi kana huchi;
• 2 mukombe weupfu weamondi, oatmeal kana furawa yemupunga;
• 4 mazai;
• 1 teaspoon yehupfu yekubheka.

Kugadzirira modhi

Pheka mbatatisi, bvisa peel uye chengetedza. Muchidimbu, rova ​​mazai kusvikira apera muhukuru uye wobva wawedzera izvo zvasara zvinoshandiswa, zvichikurudzira zvakanaka. Iwe unogona kushandisa processor, blender kana musanganisi. tora kubika mupani yakazorwa mafuta kwemaminitsi makumi maviri nemashanu muovheni yepakati.

Onawo maitiro ekugadzira uye mashandisiro eupfu hwembatatisi kuti uwane mhasuru.