Mbatata: mungaphike bwanji mbatata? Kanema
Aliyense amazolowera kugwiritsa ntchito mbatata ngati chakudya cham'mbali pamaphunziro akulu, ndikuwonjezera ku saladi kapena supu. Koma chodabwitsa chotani nanga kwa ambiri ndi mtundu wa mbatata wotchedwa sweet potato. Kodi kuphika muzu masamba ndi mmene zingakhale zothandiza?
Momwe mungaphike mbatata
Dziko lakwawo la mbatata ndi South America - kunali komweko komwe kudayamba kulimidwa zaka 500 zapitazo. Chochititsa chidwi n'chakuti masamba a mizu sangakhale oyera, monga mbatata wamba, komanso pinki ndi lalanje.
Ubwino wa mbatata
Zachilendo muzu masamba samangokhalira kukoma koyambirira. Mwa zina, mbatata imathandiza kwambiri pathupi. Choyamba, mbatata imakhala ndi ma antioxidants ambiri, omwe angathandize kulimbikitsa chitetezo cha mthupi komanso kukhala ndi zotsatira zabwino pa thupi lanu. Chachiwiri, mbatata zimachepetsa cholesterol. Izi ndizofunikira, chifukwa chakuti zinthu zambiri zomwe munthu wamakono amagwiritsa ntchito, m'malo mwake, zimayambitsa kuwonjezeka. Mizu yotsekemera imalimbikitsidwa kuti ikhale m'zakudya za amayi apakati, chifukwa ndi gwero la folic acid.
Kutengera ndi mtundu wake, zipatso za mbatata zimagawidwa kukhala chakudya, masamba ndi mchere. Zakale zimakhala zamadzi komanso zotsekemera kwambiri, monga masamba a mizu yoyera. Yellow kapena lalanje ndi okoma kale, ndi masamba. Ndipo pinki ndi yokoma kwambiri ndipo imatengedwa ngati mchere.
Chofunikira kwambiri chomwe mbatata ili nacho ndikutha kuwongolera mphamvu pakuchepetsa thupi. Mbatata ndi omwe amapereka chakudya cham'mimba chomwe chimapatsa thupi mphamvu komanso kukhuta, komanso, masamba a muzu amathandizira kagayidwe kachakudya ndikufulumizitsa kagayidwe.
Kuphika zachilendo muzu masamba sikovuta. Zakudya zosiyanasiyana zimatha kupangidwa kuchokera pamenepo, kuphatikiza zokometsera. Njira yosavuta ndi puree. Muyenera kuphika mofanana monga mwachizolowezi, kuchokera ku mbatata yosakanizidwa. Mutha kuwonjezera shuga, sinamoni kapena vanila ku mbale yomalizidwa. Puree yachilendo yotereyi idzakondweretsa ana.
Tchipisi za mbatata zotsekemera zimatha kupangidwa kuchokera ku mbatata, zomwe zimakhala zathanzi komanso zokoma kuposa zomwe zagulidwa. Muzu wa masamba amadulidwa mu magawo woonda ndikuyika pa pepala lopaka mafuta, kenako amatumizidwa ku uvuni mpaka wachifundo.
Tchipisi zokonzeka zitha kuwaza ndi shuga wothira kapena kuwakonzera msuzi pogaya zipatso, kirimu wowawasa ndi shuga mu blender.
Mukhozanso kupanga supu kapena casserole kuchokera ku mbatata. Mbatata zimayenda bwino ndi zakudya monga nkhuku, chimanga, chinanazi, uchi, ndi ginger. Zakudya zodziwika bwino zidzawala ndi mitundu yatsopano ndikukondwera ndi kukoma kokongola komanso koyambirira.