Mbatata imakhala malo otsogolera pakati pa ndiwo zamasamba omwe amakonda kwambiri a anthu ambiri padziko lapansi. Zimaphatikizidwanso muzakudya zosiyanasiyana, chifukwa zimagwirizana bwino ndi zinthu zina. Ambiri amasangalala ndi momwe mbatata imagwiritsire ntchito, makamaka panthawi ya kuchepa. Kusagwirizana pazomwe kuli kotheka kuika masamba awa mu zakudya zawo kalekale, ndipo chifukwa cha kafukufuku waposachedwapa, kupeza kochititsa chidwi kunapangidwa.
Phindu la mbatata
Asayansi ku America atsimikizira kuti kugwiritsa ntchito masamba osagwiritsa ntchito bwino sikungathe kuvulaza munthu wanu. Ochita kafukufuku amanena kuti mbatata ingakhale maziko a zakudya, ngati kuti sizilumikizana ndi zakudya zamapuloteni. Kutaya thupi ndi kugwiritsa ntchito mbatata ndi kotheka pogwiritsa ntchito ndiwo zamasamba ndi zonunkhira zosiyanasiyana, popeza pakadali pano zimaphatikizidwa ndi thupi. Ngakhale kuti masamba ali ndi caloric yokwanira, chifukwa cha potaziyamu, madzi owonjezera amachotsedwa m'thupi, zomwe zimapangitsa kuti thupi liwonongeke. Poganizira mphamvu yamtengo wapatali, mudzatha kuthetsa njala kwa nthawi yaitali. Komanso, mbatata imathandiza kuti thupi likhale lolemera chifukwa chakuti lili ndi zida zambiri. Nkhumba zimakhudza kwambiri ntchito ya kapangidwe ka zakudya, pamene amachotsa ku thupi ndi kuwonongeka kwa mankhwala. Njira yothandiza kwambiri yochepetsera ndi mbatata yophika, yomwe ikulimbikitsidwa kuti mukhale wonenepa kwambiri.
Zomwe zimapangidwa ndi mbatata zimaphatikizapo kuchuluka kwa amino acid . Zomera zimakhala ndi ascorbic acid, zomwe zimachita mbali zambiri mu thupi. Muli phosphorous, yomwe imathandizira kusintha kwa mafupa. Mtedza wa mbatata umatha kuchepetsa mlingo wa kolesterolini m'chiwindi.
Pofuna kukonza zakudya zowonjezera, ndi bwino kugwiritsa ntchito mbatata yaing'ono, popeza ili ndi mavitamini ambiri, zitsulo zamchere, mchere ndi zidulo. Kusunga zinthu zothandiza kuphika masamba kumalimbikitsidwa pamodzi ndi khungu komanso popanda mafuta.
Chinsinsi cha mbale yothandiza mbatata
Pali chophika chophika cha masambawa, chinthu chachikulu ndichochiphatikiza ndi mankhwala othandiza.
Zosakaniza:
- tsabola wa mitundu yosiyanasiyana - ma PC 3;
- anyezi - zidutswa ziwiri;
- adyo - 2 mitu;
- achinyamata mbatata - ma PC 5;
- mafuta a azitona - 2 tbsp. makuni;
- nyanja yamchere, tsabola.
Kukonzekera
Mbatata iyenera kutsukidwa bwino, kudutswa mu cubes ndikuyika mu steamer mpaka ikhale yofewa. Tsabola ndi anyezi azidulidwa n'kupanga komanso mopanda mwachangu mafuta ndi adyo. Kenaka sakanizani chirichonse ndikuchigwiritsa ntchito patebulo.