Ibhatata, i-superfood ekunceda ukuba unciphise umzimba

Iitapile zokunciphisa umzimba

Iitapile eziswiti yenye yezokutya okungafuneki zilahleke kwi-pantry. Ayibizi, kulula ukuyifumana kuyo nayiphi na ivenkile enkulu kunye ne-greengrocer, inokulungiswa ngeendlela ezininzi ezahlukeneyo kwaye okona kubaluleke kakhulu, kukutya okuphezulu okuzele ziipropati esempilweni impilo. Ngokungathi konke oku akwanelanga, i-sweet potato ikunceda ukuba unciphise umzimba ngendlela enempilo.

Ngaba ukho umntu onikela ngakumbi? Ukuba awukaqinisekanga ngeenzuzo zeebhatata, ngoko siya kukuxelela ukuba kutheni kuthathwa njenge-superfood. Ukongeza, uya kufumana indlela yokubandakanya iitapile kwisidlo sakho kunye nendlela yokuyilungisa ukuze ikuncede unciphise umzimba.

Iitapile eziswiti okanye ibhatata, ukutya okuhle kakhulu

Ukunciphisa umzimba ngendlela enempilo

I-Superfoods zezo, ngenxa yeempawu zazo zondlo, zibonelela ngeenzuzo ezinkulu zempilo ukuba zisetyenziswe rhoqo. Oku kutya kuphucula impilo ngandlela zonke, ukuba ujonge ukuphucula ukhuseleko, ukuba ufuna ukuphucula ubuhle bendalo ngokusebenzisa iiseli zakho okanye ukuba ufuna ukunciphisa umzimba ngendlela enempilo. Nokuba siyintoni na isizathu sakho, kubandakanya i-superfoods kwisidlo sakho sihlala singumbono olungileyo.

Kwimeko yebhatata, ibhatata okanye ibhatata, njengoko yaziwa, kukutya kwentsapho ye-tuber. Ngokunambitheka okumnandi kunye nethenda, i-juicy texture, i-superfood egcwele iimpawu zesondlo. Phakathi kwezinye, isityebi kwi-vitamin A, iqulethe i-antioxidants, ilawula ukuhamba kwamathumbu kwaye iyanelisa kakhulu. Konke oku kukunceda uphucule impilo yakho kwaye unciphise umzimba ngendlela enempilo.

Kuba ibhatata injalo umphelelisi ogqibeleleyo kuso nasiphi na isidlo. I-calorie ephantsi, iyanelisa kwaye imnandi. Fumanisa indlela yokulungisa iitapile ukonwabela oku kutya kugqwesileyo kunye nazo zonke izibonelelo zakho.

Indlela yokupheka i-sweet potato ukunciphisa umzimba

Iinzuzo zetapile

Ukunciphisa umzimba kuyimfuneko ukutya okuhlukahlukeneyo kunye nokulinganisela. Kuphela ke unokunciphisa iikhalori ngaphandle kokubandezeleka kwimiphumo yokungaphumeleli ngenxa yokungabikho kokutya okuthile. Kwelinye icala, ukuzivocavoca umzimba kubalulekile ukulahlekelwa ngamafutha qokelelwe. Ngomxube oqhelekileyo wezemidlalo kunye nokutya okuphantsi kweekhalori, unokunciphisa umzimba ngaphandle komngcipheko wokuphindaphinda.

I-potato yimifuno eneekhalori ezimbalwa kakhulu, ekuvumela ukuba uyidle ngobuninzi ngaphandle kokubonelela nge-caloric intake enkulu. Kwelinye icala, iyahlutha kakhulu, into ekunceda uthobe ukuziva unomdla wokutya impilo yengqondo edla ngokwenzeka xa kutyiwa. Ukongeza, iguquguquka kakhulu kwaye inokuphekwa ngeendlela ezininzi ezahlukeneyo, zonke zisempilweni.

Njengendawo yeefries zaseFransi

Ngokomzekelo, endaweni yeefries zaseFransi. Ukuba une-air fryer, ungabetha iitshiphusi zebhatata ngemizuzu embalwa. Kodwa ukuba oku akunjalo, kufuneka unqumle iitapile zibe ziintonga, njengoko ubuya kwenza ngeetapile. Phalaza ityuwa encinci, ipepper kunye ne-dash yeoli intombi yomnquma. Ngezandla zakho, xuba iintonga zebhatata ukuze usasaze ioli kunye neziqholo kakuhle.

Faka kwi-oven kwiphepha lephepha lesikhumba kwaye ubhake imizuzu eyi-15. Gcina iliso kwi-oven kuba iinkuni zebhatata zenziwe ngokukhawuleza kwaye kubalulekile ukuba bangatshi ngokunjalo. Kwimizuzu embalwa uya kuba nendawo efanelekileyo yeefries zaseFrentshi, ezinempilo, zanelisa ngakumbi kwaye zinencasa emnandi nemnandi. Umncedi ogqibeleleyo wokukhapha iprotheni, ingaba yinkukhu okanye intlanzi.

Yosa kwi-oven

Eyona ndlela yendabuko yokulungisa i-sweet potato yosiwe kwi-oven. I-snack emnandi eya kuzalisa ikhaya lakho ngokungathandabuzekiyo ngephunga elimnandi. Ukulungiswa kwayo kulula ngokwenene. Akunyanzelekanga ukuba uxobule itapile, yihlambe nje kakuhle ukususa ubumdaka. Yomisa ngephepha elifunxayo. Gquba iitapile kwifoyile ye-aluminium kwaye ubeke kwi-oven tray. Bhaka malunga nemizuzu engama-20, utshise nge-toothpick ukuqinisekisa ukuba ithenda kwaye ilungile. Kufuneka nje uvumele ukuba kuphole ukuze ukonwabele ukutya okutyebileyo nokunempilo okuya kukunceda unciphise umzimba.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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