Mbatata: Yakanaka Carbs?

Zvemukati

• Ongororo ye

Kana zvasvika pakudya zvine hutano, zvakaoma kuziva kuti mbatatisi inopinda papi. Vanhu vazhinji, nyanzvi dzezvekudya dzichisanganisira, vanofunga kuti unofanira kudzidzivisa kana uchida kugara mutete. Ivo vakakwira pane glycemic index (GI), zvinoreva kuti vanogayiwa nekukurumidza, saka unogona kunzwa nzara nguva pfupi uchinge waadya. Asi mbatatisi dzakapfuma mu fiber, vhitamini C, uye potasium-uye yepakati spud ine 110 chete macalorie. Zvinobvumirwa nemunhu wese pazviri: Mbatatisi ndechimwe chezvatinoda zvekudya zvekunyaradza-mumwe nemumwe wedu anodya mapaundi zana neanai pagore! Sezvineiwo, mbatatisi (fries uye machipisi zvisingabatanidzwe; ndine urombo) anogona kugadzira snack inogutsa kana side dish. Chinonyengera kudzidya zvine mwero uye kudzigadzirira nenzira ine utano. Edza aya matipi mana ekushandura mbatatisi muzvikafu zvine chikafu.

> Tarisa ma toppings ako Chimwe chezvikonzero zvinonyanya kuita kuti mbatatisi ionekwe seyakakora ndeyekuti tinoaisa nechizi, sour cream, butter, uye gravy (chipunu chete chebhota chinowedzera zana macalories kune spud yako). Mimwe yakaderera-koriori toppings inosanganisira mashoma masiketi ejimu remoni, salsa, miriwo yakagurwa, kana bhinzi. Kana iwe uchida kamuki kashoma, shandisa buttermilk kana kumwaya kweiyo shredded yakapinza cheddar kana Parmesan.

> Gadzira mbatatisi yakabikwa zvirinani Kubheka mbatatisi kwakakwirira pane iyo GI pane yakatsvuka mbatatisi, zvigunwe, uye makirimu.Asi izvi hazvireve kuti iwe unofanirwa kuvabvisa pane zvaunodya; ingosarudza zvidiki uye shandisa imwe yezvinyorwa zvakanyorwa pamusoro apa. Kana edza iri rakaderera-koriori tora pane barfood inodiwa, hombodo dzembatatisi: Bvisa mbatatisi yakabikwa, uchisiya inenge hafu-inch rim (chengetedza mbatatari yemukati yesobho rakapfava; ona pazasi). Zadzai nemimwe yakasara yakabikwa miriwo uye kumusoro necheki chizi uye paprika; gadzira kusvikira cheese yanyunguduka.

> Ita spud yako "souper" Kusanganisa mbatatisi nemimwe miriwo kunogona kukwidziridza hutano hwavo. Iyi soup inogadzira kudya kwemasikati nekukurumidza kweimwe: Isa iyo insides kubva kune yakabikwa russet mbatatisi mu blender ine yakakwana miriwo muto wekuvhara. . Fukidza munyu, pepper, uye minced chives. Iwe unogona zvakare kuputira iyo insides kubva kumaviri maRussia uye uishandise kugadzira yangu mbatatisi-broccoli keke (tsvaga iyo recipe pa shape.com/healthykitchen).

> Dzorera chip Pane kubvarura bhegi remachipisi embatatisi, dya tumwe tuminwe ina twakagochwa. Preheat oven kusvika 450 ° F uye gadzira pepa rekubikira nefoiri. Cheka mbatatisi muhafu urefu. Zvinyoro zvipfekedze foil nemafuta emuorivhi, woisa mbatatisi pairi, cheka rutivi pasi. Roast kwemaminitsi mashanu kusvika gumi, kana kusvika goridhe neforogo-nyoro; kumusoro negungwa diki munyu. Iyo tembiricha yakakwira ichapa iyo mbatatisi iyo inonaka flavour uye yakasviba pamusoro.

Ongororo ye