I-Potato enhle: Amaqiniso okudla

Amakholori Amazambane Anomsoco Nezidingo Zempilo Yabo

Nakuba amazambane nawo angabomndeni we-tuber, ahlukile kunamazambane amhlophe, kokubili okunomsoco nokubukeka. Uma kuqhathaniswa namazambane omhlophe, amazinga amazambane aphansi ngaphansi kweshadi le-glycemic index, okusho ukuthi bathambekele ekuphakamiseni ushukela wegazi kancane kancane. Futhi aqukethe amakholori amancane ne-carbohydrate futhi aqukethe ngaphezulu i-vitamin A kanye ne-fibre kunezambatho ezimhlophe.

Amazambane amazambane agcwele ama-nutrients, apakisha ngamavithamini amaningi namaminerali. Futhi zicebile ama-carbohydrate. Ngakho-ke, uma ubheka ukuqapha ukudla kwakho kwe-carbohydrate, kuwumqondo omuhle ukwazi ukubala ngokunembile ama-carbohydrate emazambane.

Omunye amazambane amazambane aphakathi kwama-kilojoule angu-112 kanye nama-gramu angama-26 we-carbohydrate (okulingana nezingcezu ezimbili zesinkwa). Amazambane ama-sweet aphinde aphethwe i-fibre, ahlasele ngamaphesenti angaba ngu-15 ngesilinganiso esisodwa. Enye yokukhonza iqukethe izikhathi eziphindwe kathathu ukuphakanyiswa kwevithamini A nsuku zonke, ukugwedla cishe ngo-18 443 IU kwelinye lamazambane angaphakathi.

Izinzuzo zezempilo zezambatho zamazambane

Amazambane ama-sweet is a umthombo omuhle kakhulu wesitshalo sevithamini A. I-Vitamin A iyinvithamini ebalulekile ye-fat ecubayo ebaluleke kakhulu ekulondolozeni impilo ye-eye futhi ibalulekile ekusebenzeni komzimba. I-Vitamin A nayo ibalulekile ekuthuthukiseni iseli.

Amazambane amazambane nawo angumthombo omuhle we-carotenoids, i-lutein ne-beta carotene, kanye ne-vitamin C, ethinta i-antioxidant engasiza ukuvikela amangqamuzana ethu emonakalweni.

Ngaphezu kwalokho, i-lutein ne-beta carotene zibalulekile empilweni ye-eye. Amazambane amazambane angumthombo omuhle we-manganese, kanye ne-vitamin B6 ne-potassium, nomthombo omuhle wethusi, kanye ne-fiber. Ama-phytonutrients ama-sweet potate nawo atholakale anezindawo zokulwa nokuvuvukala.

Imibuzo Ejwayelekile Mayelana Nezambatho Zamnandi

Mangakhi amakhilogremu angama-sweet potato amafries?

Amazambane ama-sweet fries aqukethe ngesilinganiso esifanayo sama-kilojoule njengama-potato omhlophe eFrance. Umehluko wukuthi amazambane anamavithamini A ngaphezulu kunamazambane omhlophe futhi ane-index ephansi ye-glycemic, okusho ukuthi kungenzeka ukuthi iphakamise ushukela wegazi ngesilinganiso esincane. Omunye ama-ounce amathathu okhonza amazambane, aqukethe cishe ama-khalori angu-160, ama-8 g wamafutha, nama-gramu angu-23 we-carbohydrate. Khumbula, ukuthi umyalelo ohlangothini wama-sweet potato amafriji endaweni yokudlela ephathelene ne-350-450 kilojoule, ama-gram angu-20, nama-gramu angu-50 we-carbohydrate.

Mangakhi amakhilogremu ase-yam?

Enye indebe yama-raw akhiqizi anezingqikithi ezingaba ngu-158, kanti enye indebe yamazambane amaqanda anamaqanda ayi-114. Ngakho-ke, amamu aqukethe cishe ama-calories angu-44 kunamazambane ama-sweet for isabelo esilinganayo.

Ukuthatha nokugcina ama-Potate Amazambane

Amazambane ama-sweet amnandi kunama-yam, kodwa angasetshenziswa ngokungafani.

Ziza ezinhlobonhlobo ezimbili: enye enomzimba owomile we-mealy (owaziwa ngokuthi i-bonaito), omhlophe noma ama-potato amaCuba, nomunye onomnyama omnyama nolunamazinyo futhi ophakeme ushukela. Lolu hlobo luyaziwa ngokuthi ama-potato abomvu obomvu. Zombili izinhlobo zinezikhumba ezincane ezihamba ngombala, kusukela emanzini okukhanya kuya kobomvu.

Khetha amazambane anzima futhi aqinile ngesikhumba esihlanzekile futhi amehlo ambalwa. Gwema amazambane anamahlumela, izindawo ezithambile, ukuchoboza, noma ukusika imiphetho.

Ungaphinda uthenge amazambane amazambane aphephile, avame ukutholakala ku-sauce esiphundu noma eshukela. Ngezinga elitholakalayo, khetha izinhlobonhlobo ezingenasiphundu ngoba iqukethe ushukela omncane ne-carbohydrate.

Okokugcina, uthenge amazambane amaqanda afriziwe uma ungawasebenzisi ngaso leso sikhathi. Veza nje noma uwasonge ukuze uthole ukudla okulula futhi okunomsoco wesokudla. Ngokuvamile, ukudla okufriziwe kungagcina efrijini cishe ngonyaka. Hlola usuku lokuthenga olungcono kakhulu ngolwazi oluthe xaxa.

Ungalondolozi amazambane amaqanda eluhlaza esiqandisini. Esikhundleni salokho, uzigcine endaweni emnyama phakathi kuka-50-65 degrees Fahrenheit. Iningi lamazambane lizohlala cishe ngenyanga ngale ndlela, isikhathi eside. Ungabe ugeza amazambane uze ulungele ukusetshenziselwa.

Izindlela Ezempilo Zokulungisa Amazambane Anomnandi

Engeza amazambane amahle kuhlelo lwakho lokudla ukuze uthole umthombo wemvelo we-carbohydrate otholakala nge-vitamin nefiber, engenalo gluten. Amazambane amazambane angabiliswa, aphekwe, agwetshwe, agwetshiwe, ahlwithwe, ahlanzeke, futhi, ngancani, athosiwe. Bangakwazi ukukhonza njenge-dish side noma baphonswe emasaladi, i-chili, ama-muffin aphethwe amaprotheni, nezinkwa. Yenza kube okubabayo noma okumnandi ngokusebenzisa isinamoni ne-nutmeg ukuze ubathande.

Ukuze ulondoloze isikhathi, ungakwazi 'ukubhaka' kalula amazambane akho ku-microwave. Isikhumba ngeke sibe njenge-crispy, kodwa sizobe sesiphundu.

Uma ugoqa noma ushaya amazambane akho, weqa izithako njengekhrimu enzima, ujusi we-orange, futhi wengeze i-rosemary ne-Parmesan esikhundleni salokho okungahambi kahle.

Yenza umhlekisayo "amazambane ama-French fry" ehhavini ngokubhaka ngokushisa okukhulu ngamanye amakhambi nezinongo.

Ukupheka Ngezambatho Zamnandi

Zama ukusebenzisa amazambane ukudla kwasekuseni, kwasemini, noma ngesidlo sakusihlwa. Ziyisithako esilula, esingabizi futhi esiphathekayo esingangena ohlelweni lokudla okunempilo.

• I-Sweet Potato Falafel
• I-sweet Potato Toast ne-Ginger-Honey i-Almond Butter
• I-Kale ne-Lentil eqoshiwe ama-Potato amnandi
• I-Sweet Potato ne-Red Cabbage Umthetho

Izwi elivela

Amazambane ama-sweet isisindo sokudla okunomsoco futhi esiphundu esilula ukulungiselela futhi sitholakale unyaka wonke. Uma ufuna umthombo wonke wemvelo we-carbohydrate yekhwalithi engenayo i-gluten mahhala futhi egcwele ukudla okunomsoco, bese uthola ukupheka namazambane. Bhaka, i-grill, i-mash, ugaye noma ubilise, kodwa njengakho konke ukudla kukhumbula ukugcina izingxenye zakho zilawulwa.

> Imithombo:

> Failla ML, Thakkar SK noKim JY. Ukuphila kwe-in vitro kwe-beta-carotene emafutheni ama-sweet fleshed (i-Ipomoea batatas, i-Lam.). J Agricultural Food Chem . 2009 Nov 25; 57 (22): 10922-7. 2009.

> Harvard Health Publications. Inkomba ye-glycemic kanye nomthwalo we-glycemic wokudla okungu-100+.

> I-Linus Pauling Institute. Ama-Micronutrients for Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 687-689.

> I-USDA Idatha Yezokudla Kwezwe Kazwelonke Yezingqinamba Ezijwayelekile 28.