Mbatata nthawizonse imatchedwa mkate wachiwiri, izi ndizo zomwe zimadya chakudya cha anthu ambiri. Maphikidwe zikwizikwi anapangidwa, omwe maziko ake ndiwo masamba otchuka, monga mbatata kwa kukoma kwabwino ndi kupindula komwe kumapereka kwa thupi lathu.
Chakudya cha mbatata
Maonekedwe a masamba awa ali ndi zinthu zofunika kwambiri:
- mavitamini B, C, K, E, PP;
- mchere;
- amino acid;
- zida za chakudya;
- malonda;
- puloteni;
- chomera;
- malasulo, ndi zina zotero.
Chakudya cha mbatata:
- mapuloteni - 2 g;
- mafuta - 0,4 g;
- Zakudya - 18 g.
Zitsulo, makamaka zomwe zimapezeka pakhungu la masambawa, zimapangitsa kuti thupi likhale lopweteka, limathandiza poyeretsa poizoni ndi poizoni. Mbatata imakhala ndi phosphorous ndi potaziyamu, choncho, zimakhala zabwino pamtima, pantchito ya impso, pamtengowo wa madzi, pa ubongo, mphamvu za mitsempha, mafupa ndi mano. Vitamini C , yomwe imapezeka mu 100 g muzu umenewu wa 25 mg, imathandiza kulimbikitsa chitetezo cha mthupi.
Mphamvu ya mbatata, poyerekeza ndi masamba ena, ndi okwera kwambiri ndipo ndi oposa 77 kcal pa 100 g. Chitsime chachikulu cha mphamvu ndizakudya , zomwe zimakhala zowonjezera. Mankhwalawa amachepetsa cholesterol mu chiwindi ndi m'magazi, ndi wothandizira kwambiri omwe amathandiza ndi matenda a m'mimba.
Mapuloteni a mbatata ali ndi theka la ma amino acid omwe alipo kuti athe kugwira bwino ntchito ya thupi lonse.
Pali njira zambiri zomwe mungakonzekeretse muzu wochititsa chidwiwu, mwachitsanzo, mbatata yophika kapena yophika, yomwe, chifukwa cha caloric yake yokhutira ndi zakudya zabwino kwambiri, ndiyo mbale yoyenera kudzaza thupi ndi zakudya zofunika kwambiri.
Zakudya zofunika yophika mbatata:
- mapuloteni - 2 g;
- mafuta - 0,4 g;
- Zakudya - 16,7 g;
- mtengo wa caloric ndi 82 kcal.
Chakudya cha mbatata chophika:
- mapuloteni - 2.2 g;
- mafuta - 0,8 g;
- Zakudya - 17 g;
- Mtengo wa calorific ndi 108 kcal pa 100 g.
Koma mbatata zowonongeka kale ndi zakudya zopatsa thanzi, osakhala ndi makhalidwe abwino, choncho yesetsani kuzigwiritsa ntchito kawirikawiri ngati mukuyesera kukhala oyenera kapena ovutika ndi chimbudzi.
Chakudya cha mbatata yokazinga:
- mapuloteni - 3.5 g;
- mafuta - 10.3 g;
- Zakudya - 24,7 g;
- Mtengo wa calorific ndi 203 kcal pa 100 g.