Nzira Yokubatanidza Plantain muDhiyabhorosi Yezvokudya
Plantains inokosha mumitambo yakawanda yekutonhora, yakadai seDominican Republic nePuerto Rico. Inowanikwawo kune dzimwe dzeAfrica, Asia, uye Indian cuisines. Mukuonekwa, michero yakafanana nebhanana, asi inokura muhukuru, zvakaoma kuvhara uye kunwa zvishoma kutapira. Zvokudya zvinovaka muviri, mbeu dzinotakura muhombe huru. Zvinowanzoperera mune sodium , yakakura mufiber uye yakazara mu potassium uye mavitamini A, C, uye B6.
Plantains haigoni kudyiwa yakajeka uye, kana yakabikwa, inogona kugadzirirwa inonaka kana inonaka. Mbeu dzakasvibira dzinonaka kunotapira, semabhanana (aya mavara ane ruvara kana mavara machena nemashizha madema) asi michero yemavara (inofanira kuva yakadiwi) inonaka zvakafanana nemazamu.
Chimwe chezvikonzero zvavanonyanya kufarirwa ndezvekushanda kwavo uye kushandura-zvisinei pasinei nheyo yekubwinya, mbeu dzakagadzirira kugadzirirwa. Uye sebhonasi, hazvina mari. Maria Rodriguez, RD, CDE, anoti, "Vabereki vangu vaigara vachidya miriwo zuva rega rega; mumisika yeSpain iwe unowanzowana michero 10 yebhasiki imwe chete." Asi, mubvunzo unoramba uripo, vanhu vane chirwere cheshuga vanogona kudya plantains zuva nezuva here? Hongu, asi sezvibereko zvose, michero ine makhahydrates, izvo zvinoreva kuti vanhu vane chirwere cheshuga vanofanira kutarisira zvikamu zvavo .
Ndezvipi Zvokudya Zvokudya zvePlantain?
Imwe kapu yemashizha akabikwa (pasina kuwedzerwa munyu kana mafuta) kana imwe miriwo yakasvibirira yemiti yakasviba inosanganisira: ~ 180-200 makoriori, 0.5 g mafuta ose, 47-50 g gorohydrates, 3.5 g yefiber, 22 g shuga uye 2 g mapuroteni.
Nemhaka yehuwandu hwekakodhidhi yehuwandu, unofanirwa kutarisa chikamu chako, zvisinei kuti ushuga weropa hwako huchaputika. Kana iwe usinganyatsozivikanwi nemakrohydrates uye ma carbohydrate kuverenga, funga nezvazvo nenzira iyi - imwe kapu yemasitini yakafanana nekudya zvikamu zviviri zvechingwa. Zvisungo zviviri zvezvirimwa ndizvo zvakaenzana nekudya zvinopfuura 5 zvimedu zvechingwa.
Kana iwe uri kudya miti yakakura nemimwe nheyo yakadai seirimu kana nyemba, iwe unofanira kuedza kupedza chikamu chako chega-carbohydrates kwete kupfuura 1/4 yeplate yako. Kana, zvakadaro, iwe unoshandisa ma carbohydrates ako pane miti, saka unoshaya mucheri uye nyemba. Kana kuti zvimwe unogona kuparadzanisa 1/4 yeplate yako nejisi tsvuku uye plantain yakavhenganiswa.
Kuti uwane mamwe mashoko pamusoro pekuti ungatanga sei mahydrohydrate kuverenga:
Carbohydrate Kuverenga - Unofanira Kuzviita Here?
4 Carbohydrate Kuverenga Zvinodiwa
Kushamisika Mitsva yeKarhydrates
Ndeapi Health Benefits of Plantains?
Plantains inowedzera mavitamini A, C, B6, ayo anogona kubatsira kukurudzira utano hwemaziso, kukudzivirira hutachiona, kubudisa collagen uye kunogona kuderedza ngozi yehutano hwehutano. Plantains inowedzerawo mune fiber, iyo yegearidhyrate inegege, iyo yakabatanidzwa nehutano hwakanaka. Kunyatsokwana fiber kudya kunogonawo kubatsira kuderedza zvakashata cholesterol uye kutonga ropa yehutu nemarumbo.
Nzira Dzakanaka Yokugadzirira Plantains
Iwe unogadzira mushonga unokosha zvakadini sekuwanda kwaunodya. Zviri nyore kuparadza zvokudya zvine utano nekuwedzera mazana akawanda uye shuga. Kana zvichibvira, dzivisa zvakadzika frying plantains uye panzvimbo pese sveta, grill, kubika, kana kuisa miti yako.
"Ita kuti usava nerupo kana zvasvika kune munyu uye edza kuwedzera kungoita chete," anodaro Maria. Kana iwe uri kutevera kudya kwegadiyamu, iwe unogona kuwedzera zvinonhuwira nekushandisa zvinonhuwira seminamoni uye nutmeg ye "sweet" uye parsley, oregano, garlic, pepper, mutezi, kumini, pepper ya cayenne uye "mbira" nokuda kwe "kufara."
Recipes with Plantains
Kana iwe uri kutsvaga mutsva, nzira dzekusika dzekuita zvikafu zvinonaka uye zvine utano zvinoedza mashing kana kubika.
Gadzira mbeu yako ye "mashed mbatata" mock-up uye ushumire pamwe chete nenyama yako yakakangwa yakakangwa kana yakabikwa yakakodzwa seyogorosi yezvokudya kana huku uye mamwe mimwe michero yakaisvonaka.
'Mofongo' Plantain Mash
Kana kana iwe uchitsvaga imwe nzira yemichero yakakangwa-kubika iyo. Iyi recipe haigone kuve iri nyore uye bhonasi yakakura iwe uchachengetedza huru pane makori nemafuta.
Oven Baked Sweet Plantains
Sources:
Linus Pauling Institute. Micronutrient Information Center: Vitamini C. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
Linus Pauling Institute. Micronutrient Information Center: Vitamin B6. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/