Litapole tse monate: Linnete tsa phepo e nepahetseng

Li-calories tse Litapole Tse Ntle le Bophelo ba Bona Melemo

Le hoja litapole le tsona e le tsa lelapa la tuber, li fapane le litapole tse tšoeu, tse peli tse nang le phepo e nepahetseng le ka ponahalo. Ha e bapisoa le litapole tse tšoeu, litapole li tlase ka tlaase ho chate ea li-glycemic, e bolelang hore li atisa ho phahamisa tsoekere ea mali ka nako e khutšoanyane. Li boetse li na le lik'hilojule tse nyenyane le lik'habohaedreite 'me li na le vithamine A e eketsehileng le fiber ho feta litapole tse tšoeu.

Litapole tse monate li na le limatlafatsi tse ngata, li phuthela ka livithamine le liminerale tse ngata. Li boetse li ruile lik'habohaedreite. Ka hona, haeba u batla ho shebella lijo tsa hau ea lik'habohaedreite, ke khopolo e ntle ho tseba ho bala likarbohaedrate ka tsela e nepahetseng litapole.

Litapole tse lekaneng li na le lik'hilojule tse 112 le ligrama tse 26 tsa lik'habohaedreite (e lekanang le likarolo tse peli tsa bohobe). Litapole tse monate li boetse li na le lisebelisoa tse ngata, li phunyeletsa hoo e batlang e le karolo ea 15 lekholong. Tšebeletso e 'ngoe e na le hoo e batlang e le makhetlo a mararo ho khothalletsoa letsatsi le leng le le leng ho vithamine ea A, e hohelang ka UI 18,443 ka litapole tse lekaneng.

Melemo ea Bophelo ea Litapole Tse Monate

Litapole tse monate ke mohloli o motle haholo oa mofuta oa vithamine A. Semela ea vithamine A ke vithamine ea bohlokoa e nang le mafura a bohlokoa haholo ho boloka bophelo ba mahlo 'me ke ea bohlokoa bakeng sa ho itšireletsa mafung. Vithamine A e boetse e bohlokoa ho nts'etsopele ea lisele.

Litapole tse monate li boetse ke mohloli o motle oa li-carotenoids, lutein le beta carotene, hammoho le vithamine ea C, eo antioxidant ea eona e amang ho ka thusa ho thibela lisele tsa rona ho senya.

Ho phaella moo, lutein le beta carotene ke tsa bohlokoa bakeng sa bophelo ba mahlo. Litapole tse monate ke mohloli o motle oa manganese, hammoho le vithamine B6 le potasiamo, le mohloli o motle oa koporo le fiber. Li-phytonutrients li tsoekere li boetse li fumanoe li e-na le lintho tse khahlanong le ho ruruha.

Lipotso Tse Tloaelehileng ka Litapole Tse Monate

Ho na le lik'hilojule tse kae tse monate tsa litapole?

Litapole tse nang le litapole tse nang le litapole li na le hoo e batlang e le lik'hilojule tse tšoeu litapole French fries. Phapang ke hore litapole li na le vithamine ea A feta litapole tse tšoeu 'me li na le letšoao le tlase la glycemic, e leng se bolelang hore ba ka' na ba phahamisa tsoekere ea mali ka tekanyo e fokolang. E 'ngoe ea li-ounce tse tharo e nang le litapole, e na le lik'hilojule tse ka bang 160, 8 g ea mafura, le ligrama tse 23 tsa lik'habohaedreite. Hopola, hore taelo e lehlakoreng ea fate ea litapole tafoleng ea lireschorente e hlahisa lik'hilojule tse ka bang 350-450, mafura a 20, le 50 dikgerama tsa lik'habohaedreite.

Ho na le lik'hilojule tse kae ka 'na?

Senoelo se seng sa merara e tala se na le lik'hilojule tse 158, athe senoelo se seng sa litapole tse tala se na le lik'hilojule tse ka bang 114. Ka lebaka leo, linate li na le lik'hilojule tse fetang 44 ho feta litapole tse nang le karolo e lekanang.

Ho Nata le ho Boloka Litapole Tse Monate

Litapole tse monate li monate ho feta li-yam, empa li ka sebelisoa ka tsela e sa tšoaneng.

Li kena mefuteng e 'meli: e nang le sebopeho se omileng sa mealy (se tsejoang e le bonaito), litapole tse tšoeu kapa tsa Cuba, le tse ling tse na le nama e lerootho ea lamunu le ea mongobo' me e phahame ka tsoekere. Mofuta ona o tsejoa e le litapole tse khubelu tse khubelu. Mefuta eo ka bobeli e na le matlalo a teteaneng a nang le mmala, ho tloha ka lesela le khanyang le ho khubelu.

Khetha litapole tse boima le tse tiileng ka letlalo le hloekileng le mahlo a seng makae. Qoba litapole tse hlahisitseng, libaka tse bonolo, tse phunyeletsang kapa tse khaola likhahla.

U ka boela ua reka litapole tse tsoekere tse nang le liphaephe, tseo ka tloaelo li fumanoang ka moriana oa spiced kapa oa tsoekere. Ho isa tekanyong e fumanehang, khetha mefuta e mengata e sa tsoekere hobane e na le tsoekere e nyane le lik'habohaedreite.

Qetellong, reka litapole tse batselitsoeng haeba u sa li sebelise hang-hang. Etsa mouoane feela kapa u ba rute bakeng sa sejana se lekaneng le se nang le limatlafatsi. Ka tloaelo, lijo tse nang le serame li ka 'na tsa qetella li le kahare ho feta selemo. Sheba letsatsi le lekaneng la ho reka bakeng sa boitsebiso bo eketsehileng.

U se ke ua boloka litapole tse tala ka sehatsetsing. Ho e-na le hoo, li boloke sebakeng se lefifi pakeng tsa 50-65 likhato tsa Fahrenheit. Litapole tse ngata li tla nka khoeli ka tsela ena, tse ling tse telele. U se ke ua hlatsoa litapole ho fihlela li se li loketse ho sebelisoa.

Mokhoa o Molemo oa ho Lokisetsa Litapole Tse Monate

Kenya litapole tse monate lenaneong la hau la lijo bakeng sa mohloli oa tlhaho oa lik'habohaedreite tse nang le vithamine le fiber. Litapole tse monate li ka phehiloe, li koahetsoe, li halikiloe, li halikiloe, li shapuoa, li hloekisitsoe, 'me li fried. Li ka sebeletsa e le sejana se lehlakoreng kapa li lahleloa ka lisaleng, lili, li-muffin tse tletseng liprotheine le bohobe. E etsa hore li monate kapa li monate ka ho sebelisa sinamone le nutmeg ho ba latsoa.

Ho boloka nako, u ka 'na ua "pheha" litapole tsa hau tse monate ka microwave habonolo. Letlalo le ke ke la e-ba joaloka crispy, empa e ntse e tla ba monate.

Haeba o otla litapole tsa hau kapa o otla litapole tsa hao, tlohela lijo tse kang tranelate e boima, lero la lamunu, ebe u eketsa rosemary le Parmesan ho e-na le hoo e le hore u se ke ua utloahala.

Etsa litšeho "litapole tse monate French Fry" ka ontong ka ho li baka ka mocheso o phahameng le litlama tse ling le linoko.

Li-Recipe le Litapole Tse Monate

Leka ho sebelisa litapole bakeng sa lijo tsa hoseng, motšehare, kapa lijo tsa motšehare. Ke sejo se bonolo, se theko e tlaase le se rarahaneng se ka kenyelletsanoang ho moralo oa phepo hantle.

• Potato e ntle ea Falafel
• Litapole tse monate tsa litapole le Ginger-Honey Honey Almond Butter
• Kale le Lentile li Nkile Litapole Tse Monate
• Slawlaw ea Sweet Potato le Red Cabbage

Lentsoe le Tsoang ho

Litapole tse monate ke phepo e nepahetseng le e monate ea lijo tseo ho leng bonolo ho li lokisetsa le ho li fumana selemo se seng le se seng. Haeba o batla mohloli o mong le o mong oa tlhaho oa lik'habohaedreite tsa boleng bo nang le gluten ntle le phepo e nepahetseng, joale pheha le litapole. Bake, grill, phala, chesa kapa o phehe, empa joaloka lijo tsohle o hopole ho boloka likarolo tsa hau li laoloa.

> Mehloli:

> Failla ML, Thakkar SK le Kim JY. In vitro mokhoa oa ho phela habonolo oa beta-carotene ka litapole tse monate tsa orange (ipomoea batatas, Lam.). J Agricultural Lijo tsa Chem . 2009 Nov 25; 57 (22): 10922-7. 2009.

> Harvard Health Publications. Glycemic index le mocheso oa glycemic oa lijo tse 100+.

> Linus Pauling Institute. Micronutrients for Health.http: //lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 687-689.

> Ditshebeletso tsa USDA tsa Nutrition ea Standard Reference 28.