Iifatata ezifihliweyo - umxholo wekhalori

I-Puree evela kwiitatayi yisitya esaziwayo. Kuyafaneleka ukutya kokusana, kunye nokutya okunomsoco, kunye nabantu abanezifo zesisu kunye nezifo zamathumbu. Umxholo weCaloric wamazambane ahlambulukileyo kuxhomekeke kwizithako ezifakwe kwi-composition yayo, umzekelo, ibhotela kunye nobisi. Iifatata ezifihliweyo ziya kunceda umzimba, ekubeni ngaphezu kwendlela enomdla kulula kakhulu ukugaya. Esi sidlo sihlanganiswe ngokufanelekileyo kunye nemifuno ehlukahlukeneyo, njengeipinashi okanye i-artichoke yaseJerusalem. Ukongezelela, i-puree evela kwiitatayi ayinakubangela ukuba i-reaction response. Ukuphikisana kuphela ngumntu ngamnye.

Umxholo weCaloric weetayibheji ezicotyiweyo, ukubunjwa kwawo kunye nezondlo

Iipatates ziyisiseko sezambatho ezityiweyo, kunye nomxholo wekhalori wesitya sokugqibela kuxhomekeke kwiimveliso ezongezelelweyo ezifakwe kwi-recipe yayo. Ngaloo ndlela, umxholo wekhalori weebhatate ezifihliweyo unokulungiswa ngokuzimeleyo. Zingaphi iikhalori kwiipatate ezihlambulukileyo eziphekwe emanzini ngaphandle kokongeza izithako ezongezelelweyo? I-100 gram ye-akhawunti yomsebenzi ogqityiweyo i-kcal 63 kuphela. Isitya esinjalo ngaphandle kokungabaza singabandakanywa kwisondlo. Kubonakala ukuba iiitatata ezihlambulukileyo ziqulethe iikhalori ezimbalwa kunamazambane ezenziwe ngokungafani.

Ulwakhiwo olusisiseko lwezambatyi i-carbohydrates kunye nesitashi. Kwakhona, umkhiqizo ucebile kwi-vitamin A no-C kunye ne-microelements, ngakumbi: i-potassium, i-calcium, i-sodium, i-magnesium ne-phosphorus.

Ukusebenzisa amazambane ahlambulukileyo, umzimba uqala ukuziva uzizalisekile, kwaye ezo zinto ziyingxenye yazo, zithintela kakuhle imeko yamathambo, amazinyo kunye nomsebenzi wengqondo. Ukulimala kwiitatata ezigciniweyo kungasetyenziselwa kuphela izithako ezongezelelweyo. Umzekelo, i-oyile yezinga eliphezulu, i-spreadar or margarine.

Umxholo weCaloric weebhatate ezifihliweyo kwiindlela zokupheka ezahlukeneyo

Iifatata kufuneka zicocwe ngekrele elikhethekileyo lokucoca imifuno. Bangakwazi ukususa umgca obunqabileyo lwepeel, ekubeni ngokuthe ngqo ngaphantsi kweyona nto inkulu kakhulu yezinto ezincedo. Kwiifatata ezifudisiweyo, i-mbatata iluhlaza phakathi. Kwiintlobo ezinjalo, isitashi esiningi kwaye ubilise bhetele. Iifatata kufuneka zinqunywe, kodwa zingabi zigqithise kakhulu kwaye zinciphise ngamanzi abilayo. Kulokulandelelana kwezenzo eziya kulondoloza inani elikhulu lezondlo. Emva koko, faka iityuwa ukutyiwa kunye nokupheka imizuzu engama-15 okanye engama-20, de kube yilungile, kuxhomekeke kwimihlobo yezambatho, ngelixa ubeka iphoyinti ngokukhawuleza. Xa usika ngeqayi, iifatata ezigqityiweyo kufuneka ziwahlukane. Ukuba kugqitywa ukulungiselela amazambane ahlambulukileyo emanzini, ngoko ke inxalenye yelwelo elaliphekwe ngayo amazambane kufuneka ixutywe ngokwahlukileyo, kwaye kamva ifakwe kwi-puree, eyibuyisela kwiimeko ezifunekayo. Emva koko, iifatata kufuneka zichotshwe kwaye zitshiswe, ngokukhawuleza zongeze umhluzi owenziwe ngaphambili. Ungasebenzisi i-blender kunye nomxube xa upheka amazambane ahlambulukileyo. Ayikwazi ukuphuma ngokufanayo. Umxholo wekhalori we-puree enjalo ngu-63 kcal. Kubantu abanamathele kwizidlo ezithile, i-puree inokupheka kuphela emanzini.

Esikhundleni se-potato umhluzi, unokongeza ubisi kwi-puree. Umxholo wekhalori weetayibhetshi ezidibeneyo ngobisi ngaphandle kokongeza ioli kuya kuba malunga ne-90 kcal nge 100 g yemveliso. Awukwazi ukufaka ubisi obandayo kwi-puree. Oku kuya kuphazamisa intle kunye nombala wesitya.

Umxholo weCaloric wamazambane ahlambulukileyo ngeoli yemifino i-82 kcal. Ioli ehlumayo kule ngxaki inokuthi ithathe indawo yesikhokhelo. Kuyo unako ukutshiza i-anyanisi uze uyifake kwiifatata ezifihliweyo xa isidlo silungile. Umxholo weCaloric wamazambane ahlambulukileyo kwi-bhotela iya kuba malunga ne-120 kcal.