Pa matebulo a anthu ambiri zakudya za mbatata zimatchuka kwambiri: zophika, zophika, zophikidwa, etc., komabe, anthu ochepa amaganiza za khalori.
Ndi ndalama zingati zomwe zimaphika mbatata?
Ngati tikulankhula za mbatata yaiwisi, ma kalori ake sali oposa 80 kcal pa 100 g ya mankhwala, ngakhale kuti pali malingaliro okhudzana ndi zakudya zake zamtundu wapatali, zomwe zowononga chiwerengerocho. Tiyenera kuzindikira kuti zambiri zimadalira mtundu wa kuphika komwe mumakonda komanso zomwe mumazigwiritsa ntchito patebulo. Choncho, molondola, mu mbatata yophika popanda peel muli 85 kcal pa 100 magalamu, ndipo ngati, nthawi zambiri, mbatata mu "yunifolomu", ndiye osapitirira 75 kcal pa 100 g.
Kodi nthawi zonse mumawonjezera zina ku mbatata? Ndiye zokhudzana ndi caloriki zidzakhala motere:
- ndi bowa chakudya chake chidzafika 105 kcal;
- ndi adyo wosweka ndi mafuta a masamba - 125 kcal;
- ndi kuwonjezera kwa batala - 130 kcal;
- mkaka - 100 kcal;
- Ngati mumakonda mafuta ophika, omwe amadziwikanso kuti "ziphuphu," ndiye kuti musamalire m'chiuno mwanu, chifukwa kalori yokhudzana ndi mbaleyi ifika 175 kcal.
Puree kuchokera ku mbatata nthawi ya zakudya
Zakudya zimenezi, zomwe zimakonda kwambiri pakati pa anthu a ku Ulaya ndi North America, zili ndi kalori yomwe siidapitirira mbatata yophika - 85 kcal pa 100 g ya mankhwala. Koma, kachiwiri, ngati inu muwonjezerapo mankhwala aliwonse kwa iwo, inu, motero, simangowonjezera makhalidwe ake, komanso kuwonjezera kufunika kwa zakudya:
- Chinsinsi chophatikizapo kuphwanya mbatata ndi mkaka ndi batala chidzakupatsani caloric mtengo wa 133 kcal.
- Ngati mukuphika mbatata yosenda pamadzi, kuwonjezera mafuta pang'ono a masamba, mutengere kcal 120 kokha.
- Kusamalira chiwerengero chanu, musaiwale kuti asayansi akulangiza kukonza mbale ya mbatata pamadzi, kudzaza ndi mafuta a masamba ndi yaiwisi nkhuku. Pankhaniyi, mudzalandira 130 kcal.
Caloric wophika mbatata mu "yunifolomu"
Izi zinanenedwa pang'ono (75 kcal / 100 g), koma nkhaniyi iyenera kuganiziridwa mwatsatanetsatane. Kotero, mapuloteni omwe ali mmenemo ali mu kuchuluka kwa 10 kcal, Zakudya - 64 kcal, ndi mafuta - kcal 1 kcal. Sikuti mbatata zokometsetsa khungu zimathandiza khungu lawo, komanso zimakhala ndi zakudya zambiri ( folic acid , mavitamini C, B1, B2, B3).