Ambiri odyetsa zakudya amalimbikitsa kuthetsa mbatata kuchokera ku zakudya kwa iwo omwe amachepetsa kulemera. Mwa ichi pali gawo la njira yanzeru, koma kawirikawiri chiyeso chimenecho sichiri chofunikira konse. Chinthu chachikulu mwa kuchepetsa kulemera ndiko kuonetsetsa kuti chakudya chili chokwanira, ndipo kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito pa tsiku zinali zoposa kudya kwa caloric . Njira iyi yokha imathandiza kuti mafuta ambiri asakhalenso oyenera komanso osapindulitsa.
Caloriki wokhutira mbatata
Amavomerezedwa kuti mbatata ndi chakudya cholemetsa kwambiri. Chowonadi chiri mu izi, chifukwa 100 g ya mankhwalawa ndi 80 kcal, yomwe 2 g ya mapuloteni, 0,4 g ya mafuta ndi 18.1 g wa chakudya. Komabe, poyerekeza ndi zinthu zina zambiri izi sizinthu zambiri, koma zomwe zili m'zakudya zimakhala zazikulu. Kuwonjezera apo, malingana ndi mfundo za zakudya zosiyana, ndiwo zamasamba zowonjezera zimakhala zovuta kukumba kuphatikizapo mapuloteni, zomwe zikutanthauza kuti kugwiritsa ntchito mbatata kuti zokongoletsa sikofunika.
Tiyenera kudziwa kuti mbatata imakhala yovuta kwambiri (yochepa) yamagulu, yomwe imakumbidwa nthawi yayitali, yopereka chitsimikizo cha nthawi zonse. Izi ndizowonjezereka, ndipo ochirikiza chakudya chamtendere amalimbikitsa kuti musachoke pambaliyi, koma muziphatikiza ndi zakudya zopatsa mphamvu kuti musadwale zakudya. Chiwerengero cha mavitamini m'matata ndi okwera kwambiri, choncho ndi bwino kudya ndi saladi, osati masamba obiriwira kapena nsomba zonenepa.
Podziwa kuchuluka kwa chakudya m'matatata, m'pofunika kuchepetsa ntchito yake ndi madzulo, pamene chilengedwe chimachepa. Kudya chakudya, ndi bwino kusankha nyama zonenepa ndi masamba osakhala wowuma, ndi kusiya mbatata kuti idye chakudya chamadzulo ndi chakudya chamadzulo.
Mbatata ndi kulemera kwake
Ngakhale kuti pali ma calories 80 mu mbatata, m'pofunika kuti mugwiritse ntchito mankhwalawa pamene mukudya. Chowonadi ndi chakuti mphamvu yamtengo wapatali ya mbale iliyonse imadalira kwambiri kukonzekera kwake.
Mwachitsanzo, mbatata yophika kapena yophika imakhala ndi mphamvu ya 82 kcal pa 100 g, ndipo ngati yokazinga mu mafuta kapena mafuta, ndiye 200-300 kcal, malingana ndi kuchuluka kwa mafuta omwe amadya. Miphika ya mbatata kapena mafrimu a ku France ali ndi caloriki mtengo wa pafupifupi kcal 500 pa 100 g. Mbatata yamtengo wapatali pa madzi popanda mafuta ndi 60 kcal, mkaka - 90 kcal, komanso mkaka ndi batala - 120 kcal.
Zoonadi, zakudya zonse zolemetsa zimaletsedwa kuphatikizapo zakudya zonse zokazinga ndi zonenepa, koma mbatata yophika kapena yophikidwa moyenera kwa zakudya zopanda zakudya komanso chakudya chokwanira. Taganizirani njira zingapo zomwe zingayenere kuti mukhale ndi zakudya zoyenera .
Njira 1
- Chakudya cham'mawa: mbatata yophika ndi saladi kuchokera ku sauerkraut, wobiriwira tiyi popanda shuga.
- Chakudya: Chakudya cha borscht, chidutswa chimodzi cha mkate wakuda.
- Chakudya cha masana: galasi ya yogurt.
- Chakudya: Nsomba zophikidwa ndi anyezi ndi kaloti, amadyera.
Njira 2
- Chakudya cham'mawa: yokazinga mazira ndi tomato, chikho cha chicory kumwa popanda shuga.
- Chakudya: mbatata zophikidwa, zimagwiritsidwa ntchito ndi bowa ndi amadyera.
- Chakudya cha masana: apulo.
- Chakudya: Mafupa a nkhuku, stewed ndi zukini kapena zukini.
Njira 3
- Chakudya cham'mawa: oatmeal ndi apulo, tiyi karkade popanda shuga.
- Chakudya: kuwala masamba msuzi ndi bowa.
- Chotupitsa: mbatata yophika ndi supuni ya 10% kirimu wowawasa.
- Mgonero: Ng'ombe, wophika ndi kabichi.
Njira 4
- Chakudya cham'mawa: mbatata yosenda pamadzi, galasi lafefir.
- Chakudya: gawo limodzi la supu ya nkhuku ndi chidutswa cha mkate.
- Chotupitsa: theka la mphesa.
- Mgonero: squid kapena shrimp ndi zokongoletsa masamba.
Ndi menyu yokonzedwa bwino, yomwe imalingalira kuchuluka kwa chakudya ndi mapuloteni, kalori yokhudzana ndi mbatata siidzakhala cholepheretsa. Chinthu chachikulu sichigwiritsa ntchito njira zophika zomwe zimapangitsa kuti zakudya zowonongeka zisawonongeke, komanso osasankha mbatata kuti zikhale zokongoletsa ku zophika nyama.