Mmene Mungaphatikizire Plantains ku Chilombo Chakudya cha Shuga
Mitengo yamakono ndi yofunika kwambiri m'madera ambiri otentha, monga Dominican Republic ndi Puerto Rico. Amapezanso m'madera ena a ku Africa, Asia, ndi Indian. Mu maonekedwe, zomera zimakhala ngati nthochi, koma ndi zazikulu kukula, zovuta kuzizira ndi kulawa zosakoma. Chakudya choyenera, zomera zimanyamula phokoso lalikulu. Iwo mwachibadwa amakhala otsika kwambiri mu sodium , amtundu wambiri komanso ali ndi potassium ndi mavitamini A, C, ndi B6.
Zakudya zam'mimba sizingadye zofiira ndipo, zikaphika, zimatha kukhala zokoma kapena zokoma. Zomera zokongola zimadya zokoma, monga nthochi (izi ndi zofiirira kapena zachikasu ndi zofiira zakuda) pamene zomera zobiriwira (ziyenera kukhala zobiriwira) zimafanana ndi mbatata.
Chimodzi mwa zifukwa zomwe zimatchuka kwambiri ndi chifukwa cha kusinthasintha kwawo komanso mosavuta-mosasamala kanthu za nyengo yotani, zomera zimakonzedwa kuti ziphike. Ndipo monga bonasi, iwo ndi otchipa. Maria Rodriguez, RD, CDE, akuti, "Makolo anga ankakonda kudya zomera tsiku ndi tsiku; m'misika ya ku Puerto Rico mumatha kupeza minda 10 yokhala mtengo wotsika mtengo kuposa dola imodzi." Koma, funsoli lidalipobe, kodi anthu omwe ali ndi shuga angadye zomera tsiku ndi tsiku? Inde, koma monga zipatso zonse, zomera zimakhala ndi chakudya, zomwe zikutanthauza kuti anthu omwe ali ndi shuga ayenera kuyang'anira magawo awo .
Kodi Chakudya Chakudya cha Plantain ndi chiyani?
Chikho chimodzi cha masamba ophika (osaphatikizidwa mchere kapena mafuta) kapena sing'anga imodzi yaying'ono yobiriwira ili ndi: ~ 180-200 makilogalamu, 0,5 g mafuta onse, 47-50 g chakudya, 3.5 g zakudya zowonjezera, 22 g shuga ndi 2 g mapuloteni.
Chifukwa cha zokhutira zamagazidwe, muyenera kufufuza gawo lanu, mwinamwake sopo lanu la magazi lidzatuluka. Ngati simukudziwa bwino makapu ndi kuwerengera makapu, ganizirani motere - kapu imodzi ya plantains ili ngati kudya magawo 2.5 a mkate. Mitengo iwiri ya plantains ndi yofanana ndi kudya zidutswa zisanu za mkate.
Ngati mukudya zomera zokhala ndi mpunga kapena nyemba, muyenera kuyesetsa kuchepetsa gawo lanu la magawo onse osapitirira kuposa 1/4 ya mbale yanu. Koma, ngati mumagwiritsa ntchito makapu anu onse pa plantains, ndiye mutaya mpunga ndi nyemba. Kapena mungathe kugawanika 1/4 ya mbale yanu ndi mpunga wofiira ndi zomera zosakaniza.
Kuti mumve zambiri zokhudza momwe mungayambire kuwerengera makapu:
Zakudya Zamadzimadzi - Kodi Muyenera Kuzichita?
4 Zakudya Zamadzimadzi Kuwerengera Zofunika
Kodi Thandizo Labwino la Plantains ndi chiyani?
Plantains ali ndi mavitamini A, C, B6, omwe angathandize kulimbitsa thanzi, kuteteza chitetezo chokwanira, kupanga collagen ndipo amachepetsa chiopsezo cha matenda a mtima. Plantains imakhalanso ndi mitsempha yambiri, yomwe imagwiritsidwa ntchito ndi zolemera zowononga. Zakudya zowonjezera zowonjezera zingathandizenso kuchepetsa cholesterol choipa ndikuyang'anira shuga ndi matumbo a magazi.
Njira Zabwino Zokonzekera Plantains
Momwe mumakonzekera chomera ndi chofunika kwambiri monga momwe mumadyera. Ndi zophweka kuwononga chakudya chopatsa thanzi mwa kuwonjezera mafuta ambiri ndi shuga. Ngati n'kotheka, peĊµani masamba obirira kwambiri ndipo m'malo mwake wiritsani, kuphika, kuphika, kapena kutentha masamba anu.
"Pewani kupewa mowolowa manja pa mchere ndikuyesera kuwonjezera zowonjezera," adatero Maria. Ngati mukutsatira chakudya chokhachokha, mungathe kuwonjezera zokometsera pogwiritsa ntchito zonunkhira monga sinamoni ndi zakudya zokoma monga "zotsekemera" ndi parsley, oregano, adyo, tsabola wakuda, chitowe, tsabola wa cayenne ndi phokoso chifukwa cha "zokoma."
Maphikidwe ndi Plantains
Ngati mukuyang'ana njira zatsopano zogwirira ntchito zopangira zokoma ndi zowonjezera zimayesera kumanga kapena kuphika.
Sungani mbeu zanu za mbatata kuti muzitumikire pamodzi ndi nyama yomwe mumaikonda kapena yophika monga nkhuku za nkhumba kapena nkhuku komanso masamba ena okongola.
'Mofongo' Plantain Mash
Kapena ngati mukufuna njira ina yopangira mbewu zokazinga-kuphika. Chinsinsichi sichitha kukhala chophweka komanso bonasi yaikulu ndiyomwe mungapulumutse kwambiri pa zakudya ndi mafuta.
Zakudya Zophika Zakuvuni Zanu
Zotsatira:
Linus Pauling Institute. Malo Odziwitsa Zachilengedwe: Vitamini C. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
Linus Pauling Institute. Chipangizo Chodziwitsa Zachilengedwe: Vitamini B6. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/