Kuwongolera mbatata
Ngati mbatata imakula popanda mankhwala, ndiye pali kuchuluka kwa tizilombo toyambitsa matenda, mavitamini ndi zinthu zofunika ku thupi:
- Mu sitima ya mbatata, zakudya zambiri, zomwe zimakhala ndi zakudya zabwino, zimakhala ndi mapuloteni ambiri, mofanana ndi tirigu, koma mbatata zilibe mafuta.
- Pali vitamini C wambiri mu mbatata, zoona zake n'zakuti zimapezeka pakhungu. Mudzadabwa, koma mu 150 gm tuber, ili ndi theka la vitamini C, yomwe imayenera tsiku lililonse.
- Vitamini C yemweyo imalola thupi kutenga chitsulo, chomwe chiri mu tuber.
- Mu mbatata pali mavitamini a gulu B1, B3, B6, mineral zinthu monga magnesium ndi phosphorous, komanso vitamini K.
- Mu mbatata "mu yunifolomu" pali potaziyamu wochuluka, imakhala yowerengeka ndi kabichi ya broccoli kapena ndi nthochi. Kuwonjezera apo, potaziyamu imalimbitsa nkhawa zathu zankhondo, kutetezera kusakwiya, ndikumapangitsa ntchito ya minofu.
Mbatata ndi mankhwala
Ngakhale zothandiza, munthu ayenera kusamala za chizoloŵezi cha mbatata; imatenga poizoni onse omwe ali m'nthaka, m'madzi, komanso kuchokera ku feteleza omwe amaperekedwa. Komanso, mbatata idzatenga zinthu zoipa ngakhale kuchokera mlengalenga. Choopsa chachikulu ndi chakuti n'zosatheka kudziwa kukoma kwa khadi ndi mankhwala ambiri.
Pali nsonga zambiri, komabe zothandiza, komwe kulimbikitsidwa kuti muzigwiritsa ntchito mbatata ndi peel, musalowe kuti musunge zinthu zonse zopindulitsa ndi mavitamini, koma pazimenezi muyenera kukhala otsimikiza kuti ndizoyera. Ndikofunika kudziwa kuti poizoni amasungidwa mochulukira khungu, theka lina liri mkati ndipo likhoza kusungidwa poika chiwalo. Ngati nthawi zambiri mumaphika zakudya zomwe zimagwiritsa ntchito mbatata "chophimba", kumbukirani kuti alangizi sangadziwe za izo, kapena ndi mankhwala oyeretsa kuchokera kudziko loyesedwa ndi chilengedwe choyera. Koma m'nthawi yathu ino izi zimachokera ku malingaliro, ngakhale kukula kwaokha m'madera akumidzi, ndipo feteleza amagwiritsidwa ntchito. Zonsezi zikusonyeza kuti ngati mukukonzekera mwana wa mbatata, ndiye kuti mukuyenera kukonza.
Mbatata yoyamba ya mwana
Ngati mutayamba kudyetsa mbatata, osati kale kuposa miyezi 8, chifukwa Chida cha m'mimba ndi chovuta ndipo ndi bwino kuyembekezera kuti nayonso mphamvu ifike. Pofuna kudyetsa zaka zosakwana zaka zisanu ndikulimbikitsidwa kugula mbatata yosenda, ndipo ngati mukuphika, muyenera kusamalira mankhwala osatsutsidwa omwe akukololedwa m'munda wanu.
Kuonjezerapo, muyenera kukonzekera bwino mbatata yosenda, ngakhale pali poizoni, kenaka muzipaka mankhwalawa. Kuti muchite izi, yambani kusamba khadi, kenaka muyeretseni ndipo patatha pafupifupi ola limodzi muyenera kulowetsedwa mu chipinda. Kenaka tsitsani mbatata ndi madzi otentha ndipo wiritsani madzi, pambuyo pake muyenera kutero, nthawi zina zimalimbikitsa kubwereza izi. Ndipo mwachitatu mbatata muyenera kuphika mpaka mapeto. Mwachidziwikire, pambuyo pa chithandizo chotero, mbatata sadzakhala yopanda kanthu, ngakhale wowuma kuchokera pamenepo adzapitirira mavitamini ambiri. Komabe, mwinamwake, ndibwino kuzisiya izo kuposa kudyetsa mwanayo ndi mankhwala.
Tsopano, thupi likamaphunzira kutenga mbatata yosakaniza, n'zotheka kuwonjezera zakudya zowonjezera masamba, mwachitsanzo, zukini, kolifulawa ndi broccoli. Mu zaka 2-3 mwanayo ayenera kale kukhala ndi chakudya chamadzulo, ie. idyani msuzi wa masamba, wopangidwa ndi mitundu 4-5 ya ndiwo zamasamba, mbatata ndilololedwa, koma ndi zosankha zoyesera zomwe zafotokozedwa pamwambapa. Zakudya za mbatata, zomwe zili mbatata zingaperekedwe kwa mwana mpaka 4 pa sabata. Ngati mukukonzekera mbatata yosenda, ndibwino kugwiritsa ntchito mkaka, kuchepetsedwa ndi madzi 1: 1, koma osati kawiri pa sabata. Ndi bwino kuyang'anitsitsa mayina a kindergartens, onani momwe mbale zimagwiritsidwira ntchito ndi mbatata, monga malamulo, m'minda yomwe amawona zakudyazo.
Muyenera kudziwa kuti mbatata sayenera kupatsidwa kwa mwana tsiku lililonse. Ngati ndi funso la zakudya zamasamba, ndiye kuti ndi bwino kumvetsera zamasamba, zobiriwira, ndi mazira a Brussels, broccoli, ndi mbatata monga zowonjezera.
Momwe mungasungire bwino khadi
- Mbatata iyenera kusungidwa mosiyana ndi masamba ena kuti tisawonongeke.
- Mukasunga mbatata, ndiye kuti ndalama zonse siziyenera kutsukidwa, mwinamwake zidzasweka.
- Komanso, n'kosatheka kusunga mbatata m'firiji, kutentha kwabwino mpaka 6 ° C, kutentha kutentha mbatata sizodzikongoletsa mwachibadwa.
- Nsomba zazikuluzikulu za mbatata ziyenera kusungidwa mumdima, kuti zisamere ndi kukula msipu, mwinamwake solanine, poizoni, amapezeka mu mbatata. Ngati mbatata zakula kale, m'pofunika kuyeretsa zowonjezera, ndipo ndibwino kuti ana asapereke.
- Mbatata zomwe zafika kumapeto, ngakhale yosungirako bwino, zili ndi poizoni, kotero yesetsani kupereka mbatata yakale mochepa.
Ndani akuletsedwa khadi
Mbatata sizowononga, zikhoza kuyambitsa chifuwa cha mwana. Mwachitsanzo, ngati mwana ali ndi zovuta zowopsa, ndiye kuti amawonekera pa mbatata. Ngati mukuyamba kufotokoza mbatata ku chakudya cha mwana wanu, tsatirani lamulo la kukula pang'onopang'ono chakudya. Kamodzi pa masabata awiri, pamene mukufunikira kutsatira khalidweli, mbatata imayenera kutumikiridwa m'mawa, pamene mwanayo akumva bwino komanso kumapeto kwa chakudya.
Ngati muwona kuti mwanayo sadziwa khadilo, pali zowonongeka kapena thupi limakana, ndiye muyenera kuchotsa mbatata ku zakudya. Zomwezo zingakhale zogwirizana ndi zomwe akatswiri apeza, ngati pali fermentation yosauka.
Mtengo wa caloric
Poyerekeza ndi masamba ena, mbatata ndi caloriki, 100 KG imakhala ndi 80 Kcal, ndi zukini 23, mu beet 42. Koma pazinthu zina zokometsera, mbatata idzakhala ya calorie yochepa kwambiri kuyambira mu mpunga 323 Kcal, mu buckwheat 326, chirichonse, kukhudza, mochuluka.
Pa calorie mbatata, zifukwa zosiyanasiyana ndizofunika apa:
- nthawi yosungirako. Mbatata yaing'ono ndi mafuta ocheperako katatu kusiyana ndi wakale;
- kuphika kumathandizanso, kokazinga amakhala ndi makilogalamu 3 kuposa owiritsa;
- kukonzekera mbatata. Monga tazitchula kale mbatata amafunika kutsukidwa ndi kuthiridwa, pamene wowuma ndi odzola adzatsukidwa ndipo zidzakhala zosavuta, koma mavitamini adzachokanso.
Chodya ndi mbatata
Mbatata ndi yabwino ndi nyama, nsomba kapena nkhuku, ndipo nyama ya ana imathandizidwa bwino ngati cutlets kapena meatballs. Sikoyenera kuti mwanayo achite yamat ndi mbatata pamodzi ndi kuthandizidwa kuti atseke, apo ayi padzakhala mafuta ochepa kwambiri. Ngati msuzi woyamba udatsanulidwa, komanso pa tsamba lachiwiri. Ndibwino kwambiri kutumikira mbatata ndi masamba ndi masamba. Kawirikawiri, chakudya cha ana chiyenera kukhala ndi mafuta ochepa momwe angathere. Phikani puree mkaka, womwe umasambitsidwa 1: 1 ndi madzi.
About chips ndi mbatata
Palibe chifukwa cholankhulira pano, ndipo chips ndi mafrimu a French ndi owopsa ngakhale kwa wamkulu, ndipo sangaperekedwe kwa ana awo nkomwe. Musati musonyeze kuti mutha kuyesa iwo, ngati simungathe kuwaletsa ndi nkhondo, kupatula ngati simukudya nokha pa mwanayo. Kuti mumvetsetse, ndizomveka kufotokoza kwa mwanayo kuti chakudya choyipa, ndipo amene adya adzakhala akudwala. Pezani tsatanetsatane wa zoopsa za chips ndi chinenero chofikira, dziwitsani mwanayo.
Njira zophikira mbatata ndi zopindulitsa
Mbatata yophika
- Mavitamini ambiri adzasungidwa ngati mbatata yophika ndi madzi otsika.
- Mbatata ayenera kuphikidwa pansi pa chivindikiro ndi pamoto wawung'ono.
- Pophika, muyenera kutsanulira madzi otentha, nthawi yophika idzachepa ndipo mavitamini adzatsala.
- Musatuluke mbatata yophika m'madzi, yikani.
- Musamweke mbatata kwa masiku angapo, mavitamini ochokera mmenemo mwamsanga, kuphika kwa nthawi imodzi.
- Mkaka wa mbatata yosenda ayenera kuyamba kutenthedwa. amapezeka mkaka wozizira, mbatata kapena mbatata yakuda.
- Ngati mukuphika msuzi, ndiye kuti muyenera kuika mbatata, madziwo ataphika ndi msuzi mu 10-15 mphindi, adzaphika mofulumira, koma sadzaphika.
Mbatata zophika
- Mbatata zimaphika mu peel, choncho mumakhala ndi mbatata yoyera komanso yoyesedwa, monga lamulo, ndi mbatata zanu.
- Muyenera kudziwa kuti ndi njira iyi, pafupifupi vitamini C yonse imatayika, chifukwa ili mu peel, koma mavitamini otsala ndi zinthu zatsalira.
- Mukhoza kuphika mbatata m'njira ziwiri. 1) Dulani ndi kuyika khungu, musawonjezere madzi kapena mchere; 2) kuphika kokha kwa mphindi 20 pa kutentha kwakukulu kwa 140-150 ° C.
- Pofuna kusunga zinthu zopindulitsa ndi vitamini C, mukhoza kukulunga mbatata mu vinyo wosasa.
- Nyerere ili ndi mbuyo, ngati wina sakusangalala nayo, ndiye kuti mukhoza kugwiritsa ntchito zonunkhira, zonunkhira kapena zitsamba zomwe zimatsanulidwa kapena kuziika pamwamba pa mbatata.
Mbatata yokazinga
Kwa mwana, iyi ndi mbale yosayenera kwambiri. Mbatata, yophika motere, ndi yopanda phindu, ndipo ndivulaza kwambiri, ndi bwino kugwiritsa ntchito njira yosiyana.