Kuongorora Kudya Kwembatatisi: Kunoshanda Here Kuonda?

Zvemukati

• Chii Chinonzi Chikafu Chemazamu?
• Mitemo Yekudya Kwembatatisi
• Inogona Kubatsira Iwe Kuderedza uremu?
• Zvimwe Zvakanakira
• Zvinogona Kuderera
• Yakanyanya Kudzvinyirira
• Inoshaya Mapuroteni, Mafuta, uye Zvimwe Zvakakosha Nutrients
• Iwe Unogona Kurasikirwa Musuru
• Iwe Unogona Kudzoka Kudzoka Kurema
• Zvekudya Kudya
• Zvikafu zvekudzivirira
• Mharidzo Menyu
• Zuva 1
• Zuva 2
• Zuva 3
• Icho Chinokosha
• Nzira Yokudhonza Mbatatisi

Hutano hweHurongwa hweKudya: 1.08 kunze kwe5

Chikafu chembatatisi - kana kubatirira mbatatisi - idzo yenguva pfupi yemafashoni idzo dzinovimbisa kukurumidza kuonda.

Kunyangwe paine misiyano mizhinji, vhezheni yechisikigo inoti inokubatsira kurasikirwa kusvika paunzi pondo (0.45 kg) pazuva nekusadya chero chinhu asi mbatatisi isina kujeka.

Zvinonyatso kuzivikanwa kuti mbatatisi sosi huru yezvinhu zvinovaka muviri, asi unogona kushamisika kana kuidya kunogona kukubatsira kuti uderedze huremu.

Ichi chinyorwa chinoongorora zvayakanakira nezvayakaipira kudya mbatatisi uye kana ichikwanisa kukubatsira kuonda.

dhayeti yekuongorora mamaki

• Chikamu chakazara: 1.08
• Kuonda: 1.0
• Kudya zvine hutano: 0.0
• Kugadzikana: 2.0
• Muviri wese hutano: 0.0
• Hutano hutano: 2.5
• Uchapupu hwakavakirwa: 1.0

ZVINOKOSHA ZVINOKOSHA: Chikafu chembatatisi chinotora mazuva matatu kusvika mashanu uye chinongokutendera iwe kuti udye mbatatisi isina kujeka. Zvinogona kukubatsira kuti uderedze huremu asi zvinonyanya kudzvinyirira, kushaya zvimwe zvinovaka muviri, uye zvinogona kutungamira kune zvisina kunaka maitiro ekudya.

Chii Chinonzi Chikafu Chemazamu?

Chikafu chakakurumbira chembatatiri chinoti chinobatsira iwe kurasikirwa kusvika pondo imwe chete (0.45 kg) pazuva nekusadya chero chinhu asi pachena spuds kwemazuva matatu kusvika mashanu.

Pfungwa iyi yakadzokera kumashure muna 1849 asi yakave yakakurumbira zvakare naTim Steele, uyo akaburitsa "Potato Kubira: Kuonda Kwekureruka" muna 2016.

Mubhuku rake, Steele anoti mbatatisi ndiyo “mapiritsi ekudya akanakisa kupfuura mamwe ese akambogadzirwa.” Iye anoti vanosimbisa immune system yako, kugadzirisa hutumbo hutano, uye nekupa zvakawanda zvinovaka muviri kukuchengetedza iwe simba uchirasikirwa nehuremu.

Vamwe vakatora chikafu ichi kunyanyisa - zvichisimudzira mukurumbira.

Mumwe muenzaniso ndiPenn Jillette, n'anga iyo yakaburitsa "Presto !: Maitiro Andaita Pamusoro Pama pondo zana Anonyangarika.” Kudya kwaJillette kwaisanganisira kana chinhu asi mbatatisi dzisina kujeka kwemavhiki maviri ekutanga, panguva yaakadonhedza mapaundi gumi nemasere.

Kunyangwe vazhinji vachitaura kuti chikafu chakavabatsira kudzikira huremu hwakakosha, hapana zvidzidzo zvesainzi zvinotsigira izvi zvirevo.

Pfupiso

Chikafu chembatatisi chikafu chinoshamisira chinovimbisa kurasikirwa nekukurumidza nekudya chero chinhu asi mbatatisi kwemazuva matatu kusvika mashanu. Izvi zvirevo hazvina kuratidzwa nesainzi.

Mitemo Yekudya Kwembatatisi

Chikafu chembatatisi chinouya nemirayiridzo mishoma. Kunyangwe paine misiyano yakati wandei, Tim Steele anotsanangura mitemo minomwe yakakosha mubhuku rake:

• Mutemo 1. Idya mbatatisi isina kujeka, yakabikwa kwemazuva matatu kusvika mashanu.
• Mutemo 2. Semutemo wakajairwa, idya 2-5 pondo (0.9-2.3 kg) yematatata zuva rega rega.
• Mutemo 3. Usadya chero chimwe chikafu, kusanganisira zvinwiwa uye zvinwiwa, senge ketchup, ruomba, muto wakasviba, uye chizi.
• Mutemo 4. Munyu wakanaka kana iwe uchifanira kudaro, asi edza kuzvidzivirira.
• Mutemo 5. Paunenge uine nyota, inwa chete mvura, isina chai, kana kofi nhema.
• Mutemo 6. Kurovedza muviri kwakakura hakukurudzirwe. Pane kudaro, namatira kune yakapusa kurovedza muviri uye kufamba.
• Mutemo 7. Tora mishonga yako yenguva dzose sekurairwa nachiremba wako, asi rega kushandisa chero chisina kunyoreswa chekudya chinowedzera.

Mune shanduro yaSteele yezvokudya, chete mbatata chena inobvumirwa. Dzimwe sarudzo dzinosanganisira White Russet, Yukon Goridhe, uye mbatatisi tsvuku.

Mimwe misiyano yechikafu ichi inorerutsa.

Semuenzaniso, mbatatisi inobvumidzwa pane iyo Spud Fit Dambudziko - kwakakurumbira kusiyanisa kwekudya kwakagadzirwa naAndrew Taylor. Mune iyi vhezheni, mashoma mahebhu, zvinonhuwira, uye mafuturu asina mafuta anobvumidzwawo.

Ramba uchifunga kuti nzira yekubika ine basa. Zvigadzirwa zvembatatisi zvakabikwa kana zvakanyanyisa, zvakadai seFrench fries kana mbatatisi machipisi hazvisi pane menyu.

Pfupiso

Kune mirau minomwe yakakosha kune chikafu chembatatisi maererano naTim Steele, asi mutemo mukuru kusadya chero chinhu asi mbatatisi dzakajeka kwemazuva matatu kusvika mashanu.

Inogona Kubatsira Iwe Kuderedza uremu?

Zvidzidzo pane zvekudya zvembatatisi chaizvo hazviwanikwe, asi zvinogona kukubatsira kuti uderedze huremu nekuda kwekuti yakaderera kwazvo mumacalorie.

Kutsvagurudza kunoratidza kuti kudya kunodzivirira macalorie kunogona kutungamira pakurasikirwa nehuremu - sekureba sekunge iwe uchikwanisa kutevedzera iwo (,).

Kunyangwe 2-5 mapaundi (0.9-2.3 kgs) embatatisi zuva rega rega ichiita senge yakawandisa, inongoita chete 530-1,300 macalorie - mashoma kwazvo kupfuura avhareji yekudya kwemazuva ese evakuru ().

Sezvineiwo, matapiri ane mukomboni proteinase inhibitor 2 iyo inogona kubatsira kudzikisa nzara nekudzora kugaya.

Imwe ongororo yakawana kuti mbeva dzakarapwa nekomboni iyi dzakadya chikafu chakadzikira uye dzakarasikirwa nehuremu hwakawanda zvichienzaniswa nemakonzo asina kurapwa. Nekudaro, mhedzisiro iyi haisati yadzidzwa muvanhu (,).

Kunyangwe chikafu chembatatisi chingave chinoshanda kwenguva pfupi-kurasikirwa uremu, haisi mhinduro yenguva refu. Mbatatisi ine hutano, asi haina zvese zvinovaka muviri zvaunoda kuti uve nehutano hwakanaka.

Uyezve, zvakanyanya-zvakaderera-macalor diets akaratidzirwa kunonoka metabolism uye kudzikisa mhasuru. Zvakare, iwe unogona kuwana huremu kumashure kana iwe uchidzoka kune zvaunowanzoita kudya (,,).

Pfupiso

Chikafu chembatatisi chingangokonzeresa huremu hwepfupi-pfupi, sezvo iri shoma kwazvo mumacalorie. Mbatatisi zvakare ine mukomboni unogona kudzikisa nzara, kunyangwe kutsvagisa kushoma.

Zvimwe Zvakanakira

Kunyangwe paine zvikonzero zvakawanda zvekushoropodza chikafu chembatatisi, ine zvimwe zvingangobatsira.

• Mbatatisi ine hutano hwakanyanya. Mbatatisi sosi yakanakisa yemavhitamini akawanda uye mamineral, senge vhitamini C, potasium, folate, uye iron ().
• Hazvina kuoma. Kunyangwe ichirambidza, chikafu chembatatisi chiri nyore kunzwisisa. Ingodya mapatata akajeka kwemazuva matatu kusvika mashanu.
• Inotengeka. Mbatatisi ndechimwe chezvikafu zvakachipa zviripo, zvichiita kuti chikafu ichi chisadhura.
• Yakakwirira mu fiber. Zvidzidzo zvinoratidza kuti kudya kwepamusoro-fiber kunosimudzira hutano hwematumbo uye kunogona kutora chikamu mukudzivirira kufutisa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga (,,,).

Kunyangwe paine mabhenefiti aya, mbatatisi haipe zvinovaka muviri zvese zvaunoda - hapana chikafu chimwe chete chinogona. Semuenzaniso, mbatatisi inoshaya vhitamini B12, calcium, uye zinc - izvo zvese zvakakosha kuhutano ().

Kuteedzera chikafu chakaringana chinosanganisira michero nemiriwo zvakasiyana siyana, zviyo zvakazara, mafuta ane hutano, uye mapuroteni akaonda zviri nani kune hutano hwako uye zvinokurudzira kuonda kwehuremu.

Pfupiso

Chikafu chembatatisi chine mabhenefiti anogona sezvo ari akakwirira muzvakawanda zvinovaka muviri, kusanganisira fiber. Zviri zvakare nyore kunzwisisa uye zvine mutengo.

Zvinogona Kuderera

Kune akakosha ekudzikira pakuvimba nembatatisi seyako chete sosi yekudya.

Yakanyanya Kudzvinyirira

Chikafu chembatatisi chingave chimwe chezvikafu zvakanyanya kudzvinyirira kunze uko.

Izvi zvinoita kuti zvive zvakaoma kwazvo kutevera. Kunyanya pamusoro pazvo, rudzi urwu rwekudya kwakasimba kunogona kukutungamira iwe kukudziridza hukama husina hutano nechikafu.

Muchokwadi, kudzvinyirira kudya inzira yekusagadzikana kudya kunotungamira kune mamwe maitiro asina hutano, senge kudya zvakanyanya (,,).

Zvakare, mamwe maitiro anodzvinyirira anokurudzirwa pane chikafu ichi - kusanganisira kusvetuka chikafu nekutsanya. Izvi zvakanyanya kudikanwa, sezvo chikafu chatove chakadzikira mumacalorie.

Zvinotyisa, munyori we "Potato Hack: Kuonda Kwekureruka Yakareruka" anotopa zano kuti ma dieters anofanirwa "kudzidza kugamuchira nzara uye kungopa kana iwe uchifanira."

Inoshaya Mapuroteni, Mafuta, uye Zvimwe Zvakakosha Nutrients

Mbatatisi inogona pasina mubvunzo kuve chinhu chinovaka muviri cheyese yakaenzana kudya. Nekudaro, ivo havakwanisi kusangana nezvako zvese zvinovaka muviri zvinodiwa.

Ivo vanoshaya maviri makuru zvinovaka muviri - protein uye mafuta. Imwe mbatatisi iri pakati nepakati inopa chete magiramu mana eprotein uye pasina mafuta ().

Kunyangwe mbatatisi dzakakwira mune mamwe mavhitaminzi uye zvicherwa - senge potasium, vhitamini C, uye iron - iwo akadzika mune mamwe akati wandei, kusanganisira calcium, vhitamini A, uye mamwe mavitamini B ().

Sezvo chikafu chembatatisi chiri kungofanirwa kuteverwa kwemazuva matatu kusvika mashanu, hazviite kuti uve nekushomeka kwehutano.

Zvakadaro, iwe unogona kuzviisa panjodzi yekushomeka kwevakawanda kwehutano kana ukasarudza kutevedzera dhayeti kwenguva yakareba kana mune kazhinji mabhaweti ().

Iwe Unogona Kurasikirwa Musuru

Kudya kwechinyakare senge chikafu chembatatisi kunozivikanwa nekuti vanovimbisa kukurumidza kuonda. Nekudaro, kurasikirwa kwemhasuru kunowanzo kuperekedza kurasikirwa kwemafuta paunenge uchidya - kunyanya kana macalorie akaderedzwa zvakanyanya.

Semuenzaniso, kumwe kuongorora kwakawana kuti 18% yehuremu hwakarasikirwa nevatori vechikamu pane yakanyanya-yakaderera-koriori chikafu ine chete mazana mashanu macalorie pazuva raive kubva kuonda muviri mashoma ().

Mukuenzanisa, avo vari pane yakaderera-koriori chikafu vane 1,250 macalorie pazuva chete vakarasikirwa 8% yehuremu kubva kuonda muviri uremu ().

Zvidzidzo zvinoratidza kuti kudya mapuroteni ekuwedzera kunogona kubatsira kudzikisa kurasikirwa kwemhasuru panguva yekudzivirirwa kwekoriori, asi chikafu chembatatisi hachina chemhando yepamusoro yeprotein sosi (,).

Iwe Unogona Kudzoka Kudzoka Kurema

Paunenge uchitevera yakaderera-koriori chikafu - senge mbatatisi chikafu - muviri wako unogona kuchinjika nekudzora pasi ayo metabolism uye kupisa mashoma macalorie ().

Zvidzidzo zvinoratidza kuti kudzikira uku kunogona kuramba kuripo kwemakore mazhinji - kunyangwe yakareba mushure mekupedza kudya kwakadzora koriori ().

Izvi zvinodaidzwa kuti "adaptive thermogenesis" uye zvinogona kuita kuti kuchengetedza uremu kuve kwakanyanya kuomarara kwenguva refu. Muchokwadi, ndicho chikonzero chikuru nei vaongorori vanofungidzira kuti pamusoro pe80% yea dieters anodzokera kuhuremu hwavo hwepakutanga nekufamba kwenguva ().

Pfupiso

Sezvo ichinyanya kuvharira, chikafu chembatatisi chinogona kutungamira kuhukama husina hutano nechikafu, kurasikirwa kwemhasuru, kushomeka kwehutano, uye huremu hunowanikwa nekufamba kwenguva.

Zvekudya Kudya

Kunyangwe mbatatisi chiri chega chikafu chinobvumidzwa pane chikafu chembatatisi, dzinogona kugadzirirwa munzira dzakasiyana siyana, kusanganisira:

• mbatata yakabikwa
• mbatatisi yakabikwa
• yakabikwa mbatatisi
• mbatata mbishi
• hovhoni-yakabikwa, isina-mafuta hash browns
• hovhoni-yakabikwa, isina-oiri pamba isina fries
• hovhoni-yakabikwa, isina mafuta maFrench fries

Munyu ndiyo yega yekudyiwa inobvumidzwa pane yakasarudzika vhezheni yechikafu. Nekudaro, kumwe kusiana kunotendera zvinonhuwira uye zvisina-mafuta macondiments

Pamusoro pezvo, vamwe vanodyisa vanoshandisa huku kana muto wemuriwo kugadzira mbatatisi yakashambadza kana kusanganisa mbatatisi pachena.

Kune zvinwiwa, iwe unorayirwa kunamatira kumvura, isina chai, uye kofi nhema

Pfupiso

Plain, machena mbatatisi inobvumidzwa pane yekudya mbatatisi uye inogona kuve yakagadzirirwa nenzira dzakasiyana dzakasiyana. Namatira kumvura, isina chai, uye kofi nhema kana uine nyota.

Zvikafu zvekudzivirira

Rondedzero yezvikafu zvekudzivirira pane yekudya mbatatisi haina magumo, sezvo ichitadzisa chero chinhu kunze kwemapatatisi.

Dzimwe mhando dzembatatisi dzinofanira kudzivirirwa zvakare - kunyanya chero chinhu chakabikwa mumafuta kana kunyanya kugadziriswa. Heano mienzaniso yezvikafu zvembatatisi uye zvigadzirwa zvekudzivirira:

• mbatatisi
• yam
• machipisi
• tater tots
• hash browns
• machipisi

Kunze kwekunge iwe uri kutora chikamu muSpud Fit Challenge kana kumwe kusiyanisa kwekureruka kwechikafu, zvinongova pachena, mbatatisi chena dzinobvumidzwa.

Izvi zvinoreva kuti hapana mbatatisi, yamu, mafuta ekubikisa, toppings, zvinwiwa, kana zvinonhuwira. Munyu unosarudzika asi unofanirwa kushandiswa zvishoma.

Pfupiso

Zvese zvekudya kunze kwemapatatisi zvinofanirwa kudzivirirwa pane chikafu chembatatisi, kunze kwemunyu, uyo unofanirwa kushandiswa zvine mwero.

Mharidzo Menyu

Heano matatu-mazuva esampuro yekudya chirongwa chinoteedzera iyo mirairo yekudya kwembatatisi.

Zuva 1

Iyi sampuro chirongwa chekudya chezuva 1 chine mapfumbamwe mbatatisi iri pakati nepakati (3 mapaundi kana 1.4 kg) uye inopa angangoita 780 macalorie ().

• Kudya kwemangwanani: 2 mbatatisi yakabikwa nekapu yekofi nhema
• Snack: 1 mbatata yakabikwa, yakashanda inotonhora
• Kwekudya kwemasikati: 2 mbatatisi yakabikwa, yakapihwa mashed
• Snack: 1 mbatata mbishi, yakatswa
• Kudya kwemanheru: Ovheni-yakabikwa, isina-mafuta maFrench mafrizi ane dash yemunyu

Zuva 2

Iyi sampuro yekudya yezuva rechipiri inoshandisa gumi nembiri mbichana mbichana (4 mapaundi kana 1.8 kgs) uye inopa angangoita 1,050 macalorie ().

• Kudya kwemangwanani: yakabikwa hash browns nekapu yekofi nhema
• Snack: 2 mbatatisi yakabikwa, yakashanda inotonhora
• Kwekudya kwemasikati: 2 mbatatisi yakanyoroveswa yakarungwa nepini yemunyu
• Snack: 2 mbatatisi yakabikwa, yakashanda inotonhora
• Kudya kwemanheru: 2 isina mbatatisi yakabikwa

Zuva 3

Iyi muyenzaniso chirongwa chekudya chezuva rechitatu inoshandisa gumi nembiri-mbatatisi iri pakati (5 mapaundi kana 2.3 kgs) uye inopa angangoita 1,300 macalorie ().

• Kudya kwemangwanani: yakabikwa kumba fries nekapu yeti chai
• Snack: 3 mbatatisi yakabikwa, yakashanda inotonhora
• Kwekudya kwemasikati: 3 mbatata yakabikwa
• Snack: 3 mbatatisi yakabikwa, yakashanda inotonhora
• Kudya kwemanheru: 3 inotapira mbatatisi ine dash yemunyu

Pfupiso

Iyi sampuro chirongwa chekudya chinoshandisa 9-15 mbatatisi iri pakati nepakati pazuva. Izvi zvinogona kufashaidzwa, kupisirwa nyama, kubikwa kana kudyiwa mbishi uye zvinopa macalorie 780-1,300 zuva nezuva.

Icho Chinokosha

Pane chikafu chembatatisi, iwe unongodya chete mbatatisi kwemazuva matatu kusvika mashanu. Zvinonzi zvinobatsira kurasikirwa uremu, kudzorera ura hutano, uye kuwedzera hutachiona.

Kunyangwe zvingakubatsire kurasikirwa nehuremu, haisati yadzidzwa, inodzvinyirira zvakanyanya, haina zvimwe zvinovaka muviri, uye inogona kutungamira kune zvisina kunaka maitiro ekudya.

Chikafu chembatatisi haisi sarudzo yakanaka kune hutano, hunogadzikana hwekudzikira uremu.

Nzira Yokudhonza Mbatatisi