Nhapitapi mbatata: ungabika sei mbatatisi? Vhidhiyo
Wese munhu akajaira kutsika tsika kushandisa mbatatisi sedivi dhishi kune makuru makosi, achiwedzera iwo kumasaladi kana masobho. Asi chakashamisa vazhinji rudzi rwembatatisi inonzi sweet potato. Nzira yekubika sei iyi midzi miriwo uye ingabatsira sei?
Maitiro ekubika matapiri
Iyo nyika yekumavirira mbatatari iSouth America - yaive ipapo iyo yakatanga kurimwa makore mazana mashanu apfuura. Sezvineiwo, mudzi wemuriwo unogona kunge usiri chena chete, kunge mbatatisi yakajairwa, asiwo pingi uye orenji.
Kubatsira kwetapatata
Iyi midzi isina kujairika yemuriwo haina kungova nekuravira kwepakutanga. Pakati pezvimwe zvinhu, mbatatisi inobatsira zvikuru kumuviri. Chekutanga, mbatatisi dzakapfuma mune antioxidants, izvo zvinogona kubatsira kuwedzera immune system yako uye zvakare kuve nemhedzisiro yakanaka pamufananidzo wako. Chechipiri, mbatatisi inoderedza cholesterol. Izvi zvakakosha, zvichipiwa kuti zvizhinji zvezvigadzirwa izvo munhu wemazuva ano anoshandisa, pane zvinopesana, zvinokonzera kuwedzera. Iyo inotapira midzi yemiriwo inokurudzirwa kuti ibatanidzwe mukudya kwevakadzi vane pamuviri, sezvo iri sosi ye folic acid.
Zvichienderana neruvara, michero yetapatata yakakamurwa kuita furawa, muriwo uye dhizeti. Iwo ekutanga ane mvura uye anotapira zvishoma, senge machena midzi miriwo. Yero kana orenji yatotapira, ndeyemuriwo. Uye pinki ndiyo inotapira uye inoonekwa senge dhizeti.
Chinhu chakakosha chinonyanya kushandiswa chine mbatatisi iyi kugona kushandura zvine simba simba rekudzikira. Mbatatisi mutengesi wemakhahydrates akaomarara anopa muviri simba uye pfungwa yekuzara, uyezve, mudzi wemiriwo unovandudza kugaya uye unomhanyisa metabolism.
Kubika iyi isina kujairika midzi miriwo haina kuoma. Midziyo yakawanda yakasiyana inogona kugadzirwa kubva pairi, kusanganisira madhiri. Sarudzo yakapusa is puree. Iwe unofanirwa kuibika nenzira imwechete senguva dzose, kubva kumatatata asina kutapira. Iwe unogona kuwedzera shuga, sinamoni kana vanilla kune yakapedzwa dhishi. Yakachena isina kujairika yakachena inonyatso kufadza vana.
Mbatatisi machipisi inogona kugadzirwa kubva kumatapiri, ayo ane hutano hwakanaka uye anonaka kupfuura anotengwa. Midzi yemuriwo inotemwa kuita zvidimbu zvidiki uye ndokuwariswa pabepa rakazorwa mafuta, ndokuzotumirwa kuchoto kusvika nyoro.
Zvigadzirwa zvakagadzirwa zvinogona kusaswa neshuga yeupfu kana kugadzirira muto kwavari nekukuya ma berries, mukrimu wakasviba uye shuga mu blender
Iwe unogona zvakare kugadzira muto kana casserole kubva kune mbatatisi. Mbatatisi inofamba zvakanaka nezvikafu zvakadai sehuku, chibage, chinanazi, huchi, uye ginger. Dzakajairwa ndiro dzichapenya nemavara matsva uye dzinofarira nekunakirwa uye kwekutanga kuravira.