Amakholomu Amazambane, amaHash Brown, namaFries Fries
Amazambane asezingeni eliphezulu ku-isitashi ngakho-ke baye bahlakulela idumela elibi ngenxa yokuthandwa kwezidlo ezisezingeni eliphansi kanye nezidlo ze-Paleolithic . Kodwa, ama-carbohydrate awawona omubi empilweni yakho uma nje ubukela izingxenye zakho. Amazambane angaba yingxenye yokudla okunempilo futhi uma ufaka izikhumba, ziwumthombo omuhle we-fiber ne-vitamin C.
Amaqiniso Okudla
| Amaqiniso we-Potato Nutrition Food | |
|---|---|
| Usayizi Wokukhonza 1 I-Potato Ephakathi Ne-Peel | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 159 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.22g | 0% |
| I-Satatated Fat 0.1g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 17mg | 1% |
| Potassium 919mg | 20% |
| Ama-carbohydrate 36g | 28% |
| I-Fiber Diet 4g | 15% |
| Ama-Sugars 2g | |
| Amaphrotheni 4g | |
| I-Vitamin A 0% · I-Vitamin C 22% | |
| I-calcium 3% · I-Iron 10% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Omunye amazambane amazambane ungumthombo omuhle kokubili i-vitamin C ne-potassium futhi unamakholori angaphansi kuka-160. Nakuba amazambane aphezulu kuma-carbohydrate avela ku-isitashi, aphansi kakhulu ushukela, amafutha, ne-sodium.
Izinzuzo zezeMpilo
Amazambane aphezulu e-potassium, esebenza ngokumelene ne-sodium ukusiza ukulawula ukucindezeleka kwegazi nokulingana kwamanzi. Kubuye kubalulekile ekusebenzeni okujwayelekile kwemisipha nomsebenzi wesisindo. I-Vitamin C iyadingeka ekusebenzeni okujwayelekile kwamasosha omzimba, ukugaya igazi kanye nezicubu ezinamandla ezihlangene nezindonga zamanzi.
Imibuzo evamile
Ingabe isitashi samazambane asibi kimi?
Kuyiqiniso ukuthi amazambane aphezulu e-starch, okuyilapho iningi lama-khalori livela khona. Into nge isitashi ukuthi yindlela yokugcina ushukela kanye nomzimba wakho omuhle ekugayeni futhi uyayithatha. Uma udla ipuleti eligcwele amazambane ngaphandle kokunye okunye, ungase ubone umthelela omkhulu emazingeni ashukela egazini. Kodwa-ke, ngisho ukuthi, akudli lutho kodwa i-plate enkulu yamazambane ukuze kudle ukudla kubonakala kuyinqaba.
Njengoba nje kungaba yisimanga nje kuphela ukudla isinkwa sokudla.
Ungakwazi ukulwa nalokhu ushukela wegazi ogijima ngokukhonza amazambane akho njengengxenye yokudla okulinganiselayo. Njengomunye ucezu lwe-saumoni namazambane ahlutshiwe kanye nohlangothi lwamabhontshisi aluhlaza. Ukwengezwa kwamaprotheni okuvela ku-saumoni kanye ne-fiber okuvela kubhontshisi obuluhlaza kunciphisa ukugaya nokumunwa kwesitashi.
Akuzona amazambane aphezulu khalori?
Cha, hhayi ngempela. Enye yamazambane e-plain aphakathi kwamakholori angu-150 kuya ku-160. Amakhilogremu angaphezu kwezilwane avela ezindleleni ezidlalayo abathengi abahlukumeza izinto ezimbi, mhlawumbe ngokuzifakela ngokujulile (wazi: amafrimu aseFrance noma amazambane) noma ukuwafihla ngaphansi kwama-globs of ushizi noma i-gravy.
Uma ubukele isisindo sakho, kudingeka uqaphele lokho okufaka amazambane akho. I-toppings engcono ifaka i-salsa, i-veggies eluhlaza, noma ukunciphisa ukhilimu omuncu omuncu.
Ingabe amazambane aqukethe i-acrylamide futhi akuyona leyo eyingozi?
I-Acrylamide iyisisindo esinobuthi esakhiwa ekudleni okwe-starchy uma kusetshenzwa noma kuphekwe emazingeni okushisa aphezulu. Ithinta amazambane nezinye ukudla okune-starchy. I-Acrylamide iboniswe ukuthi ibangele umdlavuza emzilwaneni webhu, kodwa asazi ukuthi amazinga e-acrylamide evelayo ayingozi kubantu. Isibalo se-acrylamide ongayithola kusuka kumazambane singaphansi kakhulu kunani elitadwa emilenzeni yebhu.
Ukubhaka nokubhaka amazambane kumazinga aphezulu okushisa kungabangela i-acrylamide kakhulu, kodwa lawo mazinga anganciphisa uma amazambane abilisiwe kuqala noma aphathwe izixazululo ze- antioxidant .
Futhi kuthiwani nge-solanine, ingabe lokho kubi?
Amazambane ayingxenye yomndeni wakwaNightshade wemifino, kanye no-utamatisi, ama-eggplants nezinye izitshalo ezimbalwa.
Izindwangu ziqukethe amanani amancane okuthiwa i-solanine. Abanye abantu bathi bakhulisa ubuhlungu bezinhlobo ze-arthritis uma bedla amazambane nezinye izitshalo ze-Nightshade. Kodwa, ucwaningo alutholanga ukuxhumana okukhulu phakathi kobuhlungu be-arthritis ye-rheumatoid ne-solanine.
Ngokuningi, i-Solanine inobuthi, kepha inani le-solanine ongayithola kusuka kumazambane alanele ukugulisa ngaphandle kokuthi udle amazambane aluhlaza noma amahlumela angakhula avela kumazambane ahlale ehlala isikhathi eside kakhulu. Ungadli amazambane aluhlaza-uphonsa ngaphandle. Bajabulela ukunambitheka nokubi nakancane.
Ukuthatha nokugcina
Uzothola amazambane ahlanzekile esigabeni sokukhiqiza esitolo.
Izinhlobo ezivame kakhulu amazambane amhlophe, aphuzi kanye abomvu futhi ungase uthole ama-blue nawo. Zonke zifana nokudla okunomsoco, kepha zinezindlela ezihlukile kakhulu ngakho kubalulekile ukukhetha amazambane ngokusekelwe ukuthi uzilungiselela kanjani.
Khetha amazambane anokuthungwa okuqinile, kungekho ukusikeka noma ukuchithwa. Zigcine endaweni epholile, eyomile neyomnyama. Ungakwazi ukuwafaka esiqandisini kodwa ushintsha iphutha kancane. Amazambane angagcinwa amasonto ambalwa, kodwa angase ahlume. Uma lokho kwenzeka, vele usika amahlumela ngaphambi kokupheka.
Izitolo eziningi zokudla ziphethe amazambane asemashedeni, ama-brown, ama-amazambane afriziwe namafriji aseFrance owashisayo kuhhavini yakho. Bheka amalebula okudla ukuze uhlole ikhalori elibala uma uthenga lezi zinto.
Izindlela Zokupheka
Inkinga enkulu ngamazambane ukuthi angabe engaphila uma ebosiwe, aphenduke ama-chips, noma ahlangene namasoso anezinyosi, ibhotela, noma ushizi. Qhathanisa nekhalori elibala ukukhonza okulodwa kwamazambane lapho bekulungele ngezindlela ezincane ezinempilo:
- 1 indebe amazambane isaladi ine 358 kilojoule
- I-oda eliphakathi elincane lamafrimu aseFrance anama-khalori angaphezu kuka-300
- 1 inkomishi ye-hash browns ine-470 kilojoule
- Ama-Tot Tots anama-khalori angu-180
- 1 inkomishi amazambane ahlambulukile anama-khalori angama-240 (angenayo i-gravy engakwazi ukwengeza ama-calories angaphezu kuka-100 kuya kwangu-200)
- I-ounce yama-chips amazambane anama-kilojoule angu-155 (kodwa isikhwama sonke singaba namakholori angaphezu kuka-1 000)
Izindlela Ezempilo Zokulungisa Amazambane
Ukusondelana kwamazambane kuhlala ekubeni amazambane wangempela, kungcono kuwe. Amazambane abhakabisiwe, abusiwe futhi abilisiwe angcono kakhulu. Nazi ezinye imibono:
- Khonza amazambane abhakabhaka nge-salsa noma i-broccoli bese ufafaza cishe u-ounce ushizi owodwa phezulu.
- Yenza 'amafriji' ase-oven aphezu kwamafutha nama-khalori.
- Yenza amazambane ahlambulukile nge ukhilimu omuncu omncane ophansi, ubisi lwe-nonfat ne-chives.
- Amazambane aphekwe ku-microwave awaqukethe i-acrylamides. Bakhonze njengoba nje uzobe ukhonza amazambane aphekwe ngamahhavini.
- Zama amazambane abusiwe nge-oregano noma i-Rosemary.
- Engeza tincetu zamazambane (ngezikhumba) ukuya ezinosweni nezitshalo.
Amazambane Ungadliwa
Lezi zokupheka zonke zinambitheka, kulula ukwenza, futhi zigcina ubuhle obuhle bamazambane:
Imithombo:
Izikhungo Zempilo Zesizwe, iNational Cancer Institute. I-Acrylamide ku-Food and Cancer.
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. USDA Ukuhlanganiswa kokudla okwakhiwe.