Tafura inotapira yetapiri: ndeyei uye kuti ungashandise sei

Zvemukati

• Ungazviita sei kumba
• Maitiro ekudya
• Pancake Recipe neRinotapira Mafurawa
• Vitamin ine Sweet Potato Hupfu

Hupfu hwembatatisi, unonzi hupfu hwembatatisi, inogona kushandiswa seyakaderera kusvika pakati glycemic index kabohydrate sosi, zvinoreva kuti inozotorwa zvishoma nezvishoma neura, kuchengetedza simba remuviri kwenguva yakareba pasina kukonzera kuwedzera mukugadzirwa kwemafuta kana ropa shuga spikes.

Kunge mbatatisi, hupfu hunosimbisa chikafu nekurerutsa uye kukurudzira nyama kuwanda. Hupfu hunotapira hunogona kuwedzerwa kumabikirwo akadai sepakeke, masmoothies, chingwa uye makeke

Zvakanakira kushandisa hupfu uhwu ndeizvi:

1. Kubudirira kukuru, nekuti kushandisa hupfu panzvimbo pembatatisi kunochengetedza nguva yekubika mukicheni;
2. Hukuru mukana wekushandisa mune dzakasiyana nzira dzekubika, senge mavitamini, broths uye mapancake;
3. Yakakwirira caloric kusangana muupfu, zvichirerutsa kuwedzera kwemacalorie mune chikafu kune avo vanoda kuwedzera uremu uye mhasuru;
4. Nyore kutakura uye ishandise kubasa kana sekutanga-kurovedza muviri kujimu;
5. Inovandudza hutumbo hwekufamba;
6. Inovandudza hutano hweganda, bvudzi nemeso, sezvo iri yakapfuma mu beta-carotene, ine simba antioxidant.

Hupfu hwembatatisi hunogona kugadzirwa kumba kana kutengwa zvakagadzirwa muzvitoro zvinopa zvigadzirwa zvinovaka muviri uye zvinowedzera zvekudya. Onawo zvakanakira matapiri.

Ungazviita sei kumba

Kugadzira hupfu hwembatatisi kumba, unofanirwa:

• 1 kg yetaputi
• 1 grater
• 1 hombe chimiro
• blender

Kugadzirira modhi:

Shamba mbatatisi mushe uye gira mudhiraina hombe, kuti iite zvidimbu zvakafanana nembatatisi yemashanga, asi yakakura. Paradzira mbatatisi dzakakangwa zvakanaka muchimiro, kuti dzirege kuunganidzwa, uye kuendesa kune yakadzika preheated hovhoni, ingangoita 150 kusvika 160ºC, kusvikira mbatatisi dzanyatsoomeswa, dzakasununguka uye dzakatsemuka. Ipapo, mbatatisi dzakaomeswa dzinofanirwa kuzorwa mu blender, zvishoma nezvishoma, kudzamara dzava hupfu hwehupfu, uhwo hunofanirwa kuchengetwa mune yakachena girazi chirongo chine muvharo, kunyanya mufiriji. Imwe neimwe 1 kg yetapatata inoburitsa inenge 250g yeupfu.

Maitiro ekudya

Uturu hwembatatisi hunogona kuwedzerwa mu pre- kana post-Workout mavitamini, ichiwedzera kukosha kwesimba kwekuzunguzika. Inogona zvakare kusanganiswa nehumwe hupfu muchingwa, pasita, keke uye mapakeji mapakeji, zvichiita kuti zvive zvakanaka kushandisa hupfu hwembatatari inosvika kusvika pa20% yehuremu hwese hwehupfu muresipi.

Dzimwe nzira dzekuishandisa dzinosanganisira kudya nyama yemombe kana nyama yehuku, kuwedzera mabhora enyama, uye kuita muto uye muto.

Pancake Recipe neRinotapira Mafurawa

Zvisungo:

• 1 tablespoon mbatata yeupfu
• 1 zai
• 2 mashupuni emukaka

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa neforogo kana fouet. Preheat the skillet nemafuta mashoma kana oiri uye wodurura mukanyiwa, uchitendeuka zvakanyatsobika kubheka mativi ese. Zadza sezvaunoda.

Vitamin ine Sweet Potato Hupfu

Zvisungo:

• 250 ml yemukaka
• 1 bhanana
• 1 scoop ye whey protein
• 1 tablespoon mbatata yeupfu
• 1 tablespoon nzungu ruomba
• Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender nekumwa.

Ona mamwe mabikirwo e6 mapuroteni-akapfuma zvidyiwa kuti awedzere mhasuru.