Izibonelelo zeBaroa Potato

Umxholo

• Izibonelelo zebhatata
• Ulwazi ngesondlo
• Uyisebenzisa njani ibatata ye-baroa ukunciphisa umzimba
• Uyisebenzisa njani ibhatata ye-baroa ukufumana ubunzima bemisipha
• Iifom zokulungiselela kunye neeresiphi
• 1. Isobho seebhatata
• 2. Izikhumba zeetapile

Iibhatata, eyaziwa ngokuba yi-mandioquinha okanye iitapile zeparsley, ngumthombo wesifo se-carbohydrate kunye nemicu, encedisa kwimveliso yamandla kwiiseli nasekuncedeni ekusebenzeni kwamathumbu.

Le patato ikwacebile nge-B kunye no-C iivithamini, kunye neeminerali ezinje ngecalcium, i-iron kunye ne-phosphorus kwaye, ngenxa yokuba ityebile kwizakhamzimba, ibonelela ngezibonelelo zempilo ezininzi.

Izibonelelo zebhatata

Esi tuber singabandakanywa kuzo zombini izidlo zokufumana ubunzima bemisipha kunye nokwehla kobunzima, kubalulekile ukwahluka kwinani elisetyenzisiweyo kunye nezitya ezisecaleni. Izibonelelo eziphambili zebhatata ye-baroa zezi:

• Nika amandla emzimbeni, njengoko ingumthombo obalaseleyo weecarbohydrate;
• Ukulwa nokuqunjelwa, kuba ityebile kwifayibha, iphucula impilo yamathumbu;
• Ukuphucula amajoni omzimba, kuba ityebile kwi-zinc, ivithamin C kunye no-B iivithamini, izondlo ezibalulekileyo ekukhuthazeni ukukhuselwa komzimba;
• Thintela ukwaluphala ngaphambi kwexesha kunye nokuphucula impilo yolusu, kuba iqulethe inani eliphezulu le-vitamin C, i-antioxidant enamandla ethanda ukuphilisa ulusu kunye nemveliso ye-collagen;
• Ukuphucula impilo yentliziyo, njengoko ityebile ku-vitamin B3, enceda ukuthoba amanqanaba e-cholesterol kunye ne-triglyceride, ukunciphisa umngcipheko wesifo sentliziyo. Ukongeza, iyanceda ukukhulula imithambo yegazi kunye nokuphucula ukujikeleza, njengoko inezimbiwa, ezinje ngemagniziyam kunye nepotassium;
• Gcina amathambo namazinyo esempilweni, njengoko ityebile kwi-phosphorus ne-calcium, izakha mzimba ezibalulekileyo zokuthintela izifo ezifana ne-osteoporosis kunye ne-osteopenia;
• Ukukhuthaza ukukhula kwemisipha, njengoko ityebile kwiicarbohydrate, eziqinisekisa amandla okwenza uqeqesho. Ukongeza, ityebile nge-calcium kunye nemagniziyam, iiminerali eziphucula amandla kunye nokuncipha kwezihlunu, zithanda i-hypertrophy.

Iitapile ze-Baroa zineekhalori ezimbalwa kuneebhatata kunye nenani elifanayo lefayibha, isenza ukhetho olukhulu lokulinganisa imenyu yokutya ukunciphisa umzimba okanye ukuzuza kwemisipha.

Ulwazi ngesondlo

Le theyibhile ilandelayo iqulethe ulwazi lwesondlo kwiigram ezili-100 zeetapile zetapinip:

Uyisebenzisa njani ibatata ye-baroa ukunciphisa umzimba

Ukwehlisa umzimba, kuya kufuneka utye ubuninzi be-80 ukuya kwi-100 g yeparsnip yesidlo sasemini okanye isidlo sangokuhlwa, ekukhethwa ukuba ubhake okanye ubhake ehovini, kwaye ngaphandle kokongeza eminye imithombo yeecarbohydrate enje ngelayisi, ipasta okanye ifarofa. Ngale nto, isidlo siya kuba sezantsi kwii-carbohydrate, sinceda ukunciphisa umzimba.

Ukongeza kwi-cassava, kuya kufuneka wongeze isahlulo esilungileyo senyama, inkukhu okanye intlanzi, esingumthombo weprotein yesitya, kunye nesaladi yemifuno ngeoyile yomnquma, eya kukhuthaza ukwanda kokuhlutha.

Uyisebenzisa njani ibhatata ye-baroa ukufumana ubunzima bemisipha

Abantu abafuna ukufumana ubunzima bemisipha kunye nokuzuza ubunzima banokutya izixa ezikhulu zeparsnip, ukongeza ekubeni nakho ukongeza eminye imithombo yeecarbohydrate kwisidlo esinye, njengerayisi, ipasta kunye nefarofa.

Isidlo kufuneka siqulathe isixa esifanelekileyo seprotein, eyinyama, inkukhu kunye nentlanzi, kunye nesaladi eneoyile yomnquma. Kwimisebenzi yangaphambi kokuzilolonga, ungasebenzisa iparsnip ngamaqanda othosiweyo okanye itshizi, ekhatshwa ziziqhamo ezi-1 okanye iyogathi yendalo, umzekelo.

Iifom zokulungiselela kunye neeresiphi

I-mandioquinha ingatyiwa iphekiwe, ifryi, yosiwe ehovini okanye ngohlobo lwe-puree, ukongeza ekubeni nakho ukongezwa kwisuphu kunye nokupheka kwentlanzi okanye inyama. Xa uyipheka, kuya kufuneka ugcine uxobule kwaye uyisuse kuphela emva kokupheka, ngale ndlela, uninzi lwezimbiwa kunye neevithamini azilahlekanga emanzini okupheka.

Iifries zaseFransi kufuneka zithintelwe ekudleni kokunciphisa umzimba, kunye neetapile ezibhakiweyo zibe lukhetho olungcono. Inketho ye-puree kufuneka isetyenziswe ngakumbi ngabo bafuna ukutyeba, njengoko ukongezwa kobisi kunye nebhotolo ekulungiseleleni i-puree kwenza isidlo sibe nekhalori ngakumbi.

Ezinye iiresiphi ezineebhatata ze-baroa zezi:

1. Isobho seebhatata

Izithako:

• 500 g kg yeetapile zeparsnip;
• 500 g yomnqathe;
• 1 itswele eliphakathi;
• Iigloves ezi-3 zegalikhi;
• I-120 ml yeoyile yomnquma;
• I-500 g yebele yenkukhu ecoliweyo;
• Ilitha enye yamanzi;
• 1 icephe yeoyile yomnquma;
• ityuwa, ipepile kunye nephunga eliluhlaza ukungcamla.

Imo yokulungiselela:

Kwisipheki soxinzelelo, susa igalikhi kunye netswele kwioyile ye-olive. Xa umdaka, yongeza inkukhu, iminqathe kunye ne-mandioquinha, kwaye uphinde usarhe. Yongeza ityuwa, ipepile kunye nephunga eliluhlaza, kwaye upheke malunga nemizuzu eli-10 emva kokufumana uxinzelelo.

Ukuba ufuna isobho ngohlobo lwekhrimu, pheka inkukhu ngokwahlukeneyo kwaye usike isitshixo secassava kunye nomnqathe ngaphambi kokuxubana nenkukhu.

2. Izikhumba zeetapile

Izithako zePuree:

• I-1/2 kg yeetapile ezibilisiweyo;
• I-1/2 kg yeetapile ezibhakiweyo;
• I-1/2 ye-anyanisi edibeneyo;
• Iipuniwe ezi-2 zebhotela;
• 200 g ukhilimu omuncu;
• 1 indebe yeti yobisi;
• Ityuwa kunye nepepile emnyama ukunambitha;
• I-50 g ye-parmesan egayiweyo yokufafaza.

Ukuzaliswa kwezithako:

• Iipuniwe ezi-3 zeoyile yomnquma;
• Ii-clove ezi-3 ezicoliweyo okanye ezinqunqiweyo;
• 1/2 kg yenyama yomhlaba;
• 5 iitumato ezinqunqiweyo;
• I-1/2 indebe ye-tomato sauce;
• Ityuwa kunye nepepile emnyama ukunambitha;
• Iipuniwe ezi-4 ze-parsley ecoliweyo.

Imowudi yokulungiselela
Kwi-puree, cofa i-mandioquinha kunye neetapile ngelixa ushushu ngejusi. Saute i-anyanisi kancinci kwibhotolo, yongeza iitapile kunye nezinye izinto, uvumele umxube upheke malunga nemizuzu emi-3 ukuya kwemi-5.

Ukuzalisa, susa igalikhi kwioyile kwaye wongeze inyama kwaye uyiqhekeze de yomile kwaye ivuleke. Yongeza i-tomato kunye ne-tomato sauce kunye nexesha kunye neetyuwa kunye nepepper ukuze uzonambitha., Ukupheka kude kube yincindi yesosi. Yongeza ityuwa neparsley.

Ukuqokelela, gcoba isitya seglasi ngebhotolo kwaye usasaze isiqingatha se-puree, emva koko ungeze ukuzaliswa kwaye, ekugqibeleni, ugqume esinye isiqingatha se-puree. Fafaza itshizi ngaphezulu uyibeke kwi-oveni ebeshushu ngaphambili ngama-200ºC malunga nemizuzu engama-20.

Zazi kananjalo izibonelelo zeetapile.