Mbatata nthawi zambiri amatchedwa "mkate wachiwiri". Amatenga malo achiwiri pafupipafupi kuti adye m'dziko lathu mutatha kudya zakudya (ufa wokwanira - 250 magalamu a mbatata tsiku ndi tsiku ku Russia). Mbali yosangalatsa ya malowa ndi kuti mbatata sangathe kukhala chisa. Mbatata imasiyana ndipo imakhala yamtundu wambiri mu caloriki - mu 100 g - 83 kcal. Ndipo izi ndi ziwiri, ndipo nthawi zina katatu kuposa zamasamba, choncho, mbatata ziyenera kukhala zochepa kwa iwo omwe ali olemera kwambiri komanso odwala matenda a shuga (popeza mbatata imakhala yochuluka kwambiri, yomwe imakhala yogawidwa ndi maselo a shuga mphamvu zambiri).
Ndibwino kukumbukira kuti kwambiri mavitamini ndi kufufuza zinthu mu mbatata ndi nyengo yophukira, mwamsanga atakumbidwa kuchokera pansi, ndi achinyamata mbatata, mosasamala nyengo. Ngati mbatata imasungidwa kwa nthawi yayitali, ndiye kuti mavitamini amachepetsa kwambiri (mwachitsanzo, mavitamini C omwe ali mu mbatata yaying'ono ndi katatu kuposa ya mbatata yosungidwa kwa miyezi ingapo).
Kuphika mbatata popanda peel kumataya 50% ya vitamini C, ndipo ngati mukuphika limodzi ndi peel - ndiye kuti kutaya kwake kudzangokhala 20-30%. Komabe, ndibwino kuti zophika mbatata zatsukidwa musanaphike. Ngati yophika "yunifolomu", yomwe idakhazikitsidwa ndi asayansi a ku America, poizoni solonine yomwe ili mu pepala la mbatata ikhoza kudutsa mu mankhwalawa, omwe nthawi zina amayamba chifukwa cha matenda a m'mimba ndi kumutu.
Zakudya zochepa za vitamini C, potassium ndi zina zamchere zimayika mukatentha mbatata mu uvuni mu yunifolomu. Kuwonjezera pamenepo, mbatata zophika ndizosavuta kukumba kusiyana ndi yophika.
Kuti muchoke mavitamini ambiri, phytoncides ndi zinthu zina zomwe zimagwira ntchito mu tubers, yeretsani ndi kupukuta mbatata musanaphike (kugwiritsa ntchito mpeni kapena chitsulo chofewa lero). Chotsani mbale zitsulo popanda eamel kapena zopweteka zake. Musatuluke mbatata yaitali kwambiri m'madzi. Komanso musati mudzaze ma tubers musanawamweke madzi ozizira, ndi bwino kuika mbatata nthawi yomweyo m'madzi otentha (motero kuchepetsa vitamini C kawiri), kuti poto ikhale yodzaza, mwamsanga kubweretsera kuwira kutentha, ndiyeno wiritsani pazing'ono ndi chivindikiro chatsekedwa. Osakaniza mbatata nthawi zambiri kuti asamayanjane ndi mpweya, komanso pamwambapo ndi madzi, ngakhale yophika (kuphatikizapo mpweya umene umapangitsa mavitamini C kuti uwonongeke).
Kuphika kwa nthawi yayitali, makamaka ndi kutentha kwakukulu, kumayambitsa imfa yaikulu ya ascorbic acid. Mu mbatata yokazinga ndi yophika, imasungidwa mochepa kusiyana ndi yophika (pafupifupi 50%, vitamini C womwewo umatsimikiziridwa mwatsopano wophikidwa ndi malamulo onse ophika, msuzi wa mbatata).
Pofuna kupukuta mbatata, gwiritsani ntchito matabwa a tolkushka koposa zitsulo, chifukwa ngati mutagwirizana ndi chitsulo, vitamini C imatha.
Mwamwayi, vitamini C imasungidwa bwino muzakonzedwa bwino. Kotero, mwachitsanzo, mu maola 4-6 osungiramo msuzi wa mbatata mkati mwake sakhalabe ascorbic acid. Yesetsani kuzidya nthawi yomweyo, popanda kusiya tsiku lotsatira.
Ndi malangizo ena pang'ono.
Ngati mukufuna kupititsa kuphika kwa mbatata, ikani supuni imodzi ya margarine m'madzi otentha. Firimuyi inapangidwa pamwamba, imayambitsa zolimba, kuteteza nthunzi kuti isatuluke kunja ndikupanga zotsatira za chivundikiro china.
Kuti yophika mbatata tastier, kuika 2-3 cloves wa wosweka adyo ndi 1-2 Bay masamba kapena angapo nthambi ndi katsabola greenery mu madzi panthawi kuphika.
Ataphika mbatata yosakanizidwa, amayiwa nthawi zambiri amatsanulira msuzi. Komabe, izi siziyenera kuchitika ngati mutagwiritsa ntchito mankhwala abwino omwe mulibe, mwachitsanzo, kuchuluka kwa nitrates. Zoona zake n'zakuti zoposa 20% zamchere wa mchere ndi zakudya zina zimadutsa mumsuzi, choncho ndibwino kuti musadutse, koma muzigwiritsa ntchito kuphika mbale zina. Mwachitsanzo, ikhoza kuphika pasitala kapena mpunga, zomwe mukuphika zidzapindulitsidwa ndi mavitamini kuchokera ku mbatata msuzi.
Kudya zakudya, komanso kugwiritsa ntchito mankhwala, makamaka, sankhani mapepala okhaokha opanda zizindikiro za matenda ndi kuvunda.
Ngati mutasunga mbatata m'chipinda chodetsedwa pamtunda wa mpweya wa madigiri 5-7, ndiye kuti mavitamini ake amasungidwa bwino. Pa kutentha kwapafupi pafupi ndi zero ndipo makamaka pansi pa zero, pali kuwonjezeka kwa shuga mu tubers mpaka 9% ndipo iwo amakhala ndi kukoma kokoma. Komabe, kusintha kwa kukoma sikukugwirizana ndi kuchepa kwa thanzi lake. Ngati mbatata zoterezi zimagwira masiku angapo kutentha, ndiye kuti zimasintha njira zakuthambo. Zotsatira zake, shuga zomwe zili mu tubers ndizochibadwa ndipo kukoma kwake kumakhala koyenera.
Sungani mbatata mumabokosi okhala ndi makoma ozungulira. Akanikeni pamapiringidzo, kotero kuti mpweya umalowe kuchokera pansipa. Ndi bwino kutsanulira tubers ndi osweka masamba a phiri phulusa (10 makilogalamu a mbatata, 30 g masamba). Iwo athandiza kuupulumutsa ku chiwonongeko ndi kulowa mkati mwa tizilombo toyambitsa matenda.
Pambuyo pa February-March, gwiritsani ntchito yabwino kwambiri yosungidwa tubers. Ngati zimamera, zimakhala zobiriwira kapena zimayamba kuvunda, ndi bwino kusiya mbatata, chifukwa zimaphatikizapo kuchuluka kwa ng'ombe yamphongo yowopsa yomwe ili ndi poizoni thupi la munthu.