Mbatata inotora nzvimbo inotungamira pakati pemiriwo inofarira yehuwandu hwevanhu vepasi pose. Inosanganiswa mumutsara wezvokudya zvakasiyana-siyana, sezvo inobatanidza zvakanaka nezvimwe zvigadzirwa. Vakawanda vanofarira kuti kushandiswa kwemazambatadzi, kunyanya munguva yekurasikirwa. Kakavhiringidza pamusoro pekuti zvinokwanisika kuisa iyi yemiti mune zvekudya kwavo nguva refu yapfuura, uye nekuda kwekutsvakurudza kwechangobva kuitwa, kuwanikwa kunofadza kwakaitwa.
Zvakanakira mbatata
Masayendisiti eAmerica aratidza kuti nekushandisa kwakakodzera yemiriwo zvishoma zvisingakwanisi kukuvadza mufananidzo wako. Vatsvakurudzi vanopikisa kuti mbatatisi inogona kuva chikonzero chekudya, kana kwete kuisunganidza neproteine zvokudya. Kurasikirwa uremu nekushandiswa kwemazambatayi kunogona kuitika kana uchishandisa nemiriwo uye zvinonhuwira zvakasiyana, sezvo muchiitiko ichi zvinonyatsopindira nemuviri. Pasinei nokuti iyo yemiti yakakwana zvakakwana, nekuda kwekuvapo kwe potassium, mvura yakawanda inodzingwa kubva mumuviri, iyo inobatsira kukura kwekukura. Tichifunga nezvehukuru hwekukosha, iwe uchakwanisa kubvisa nzara kwenguva refu. Uyezve, mbatatisi inobatsira pakurasikirwa nekurema kwekuti inenge yakawanda ye fiber. Mafuta ane simba rakanaka pane basa regumbo rekudya, sezvo vachibvisa kubva mumuviri weganda uye kuora kwezvinhu. Nzira inonyanya kukosha yekuderedza ureho yakabikwa mbatatisi, iyo inorayirwa kuwedzera kuneta.
Kuumbwa kwemazambatata kunosanganisira nhamba huru ye amino acids . Iyo miriwo ine ascorbic acid, inotora chikamu mumatano akawanda mumuviri. Iko mukati mayo phosphorus, iyo inotora chikamu mukudzokorora kwefupa mapfupa. Mbatata yemashizha ine simba rekudzikisa huwandu hwecholesterol muropa.
Nekugadziriswa kwezvokudya zvekudya, zviri nani kushandisa mbatatisi vaduku, sezvo ine ine nhamba yakawanda yevithamini, fiber, minerals uye acids. Kuchengetedza zvinhu zvinobatsira kubika mishonga inokurudzirwa pamwe chete neganda uye pasina kushandisa mafuta.
Iyo kamukira yezvinobatsira mbatata kudya
Pane zvakawanda zvekubika kubika yemiriwo, chinhu chikuru ndechekubatanidza nemiti inobatsira.
Zvisungo:
- pepper yemarudzi akasiyana-siyana - 3 pcs;;
- onion - 2 zvidimbu;
- garlic - 2 misoro;
- vechidiki mbatata - 5 pcs;;
- mafuta omuorivhi - 2 tbsp. makapu;
- gungwa munyu, pepper.
Kugadzirira
Mbatatendi inofanira kunge yakashambidzwa, yakatemwa mumakubhi uye iise muchitoro kusvikira yava nyore. Pepper uye anyanisi zvakatemwa kuita zvidimbu uye zvishoma nyore fry muorivhi nemafuta. Zvadaro sanganai zvose uye mushumire patafura.