Kodi mbatata zowoneka bwino sizinali choncho? Komabe, zili bwino.
Mbatata ya mbatata ndi gwero lalikulu la Vitamini. Makamaka, mbatata zili ndi Vitamini C ndi Vitamini A. Zambiri mwa mavitamini omwe amathandiza kulimbikitsa chitetezo cha mthupi ndipo nthawi zambiri nthawi yothandizira kutiteteza kuti tisadwale. Mbatata ya mbatata imayambanso kupezeka manganese ndi Vitamini B6. Mbatata zokoma, ngakhale zofanana ndi yamtambo, sizili zofanana ndi masamba.
Ngakhale mazira ndi abwino kwa ife (ali ndi zakudya zofananako pamasitepe ofanana) ndi osiyana kwambiri ndi mbatata ndipo amakhala ndi zosiyana pang'ono. Lucky kwa inu, ndapanga chipangizochi pogwiritsira ntchito mazira ndi mbatata ndipo zakhala zofanana. Pofuna kupanga mapulani, ndalemba izi ndikugwiritsa ntchito mbatata.
Kuyika apa, kopangidwa ndi nyama yankhumba, bowa , ndi avocado zingawoneke ngati kuphatikiza kwachilendo. Zokometsera zazitsulo zonse, komabe, zimapangitsanso chakudya chambiri chophika chophika chophika. Kuphatikiza ndi kugwiritsa ntchito zonunkhira ndi mchere wochepa wa izo, iwe uziiwala kuti uli pa Paleo.
Chimene Mufuna
- 2 mbatata zazikulu
- 1/2 pironi, odulidwa muzingwe
- 1 lalikulu avocado, khungu limachotsedwa ndi zipatso zophika
- 1/2 chikho bowa
- 1 clove adyo, minced
Momwe Mungapangire Izo
Sakanizani uvuni mpaka madigiri 400 Fahrenheit.
Manga mbatata pamapepala. Pamene ng'anjo ikuyambitsirana, ikani mu uvuni ndikuphika kwa mphindi pafupifupi 45 kapena mpaka mpweya ukakhudze mphanda.
Padakali pano, tenthe mafuta pang'ono (kusankha) mu skillet-size-size skillet. Ikani adyo, bowa, ndi nyama yankhumba mkati mwa skillet. Sauteé mpaka nyama yankhumba ndi crispy ndipo bowa ndi adyo ndi zachifundo.
Musati muwotche. Onjezerani mchere kwa zowonjezera zowonjezera, osati kuposa uzitsine. Pamene zosakaniza zophikidwa, chotsani kutentha.
Pamene mbatata ndizochotsa kuchotsa ku uvuni ndikulola kuzizira. Pamene mbatata imakhala yozizira kwambiri, chotsani zojambulazo ndi kudula kumbali imodzi yokha pokhapokha 1/4 kudzera mu mbatata. Izi ndikutsegulira zoyika.
Sungani zina mwa mbatata ndi malo mu skillet ndi bacon, bowa, ndi adyo. Sakanizani kufikira palimodzi. Sungani zowonongeka mofanana mu mbatata iliyonse. Pamwamba ndi mapuloteni odulidwa ndi kusangalala!
ZOTHANDIZA: Nthawi zambiri ndimagwiritsira ntchito anyezi m'malo mwa bowa makamaka chifukwa ndisavuta kupitiriza. Ngati palinso kuphatikiza kophatikizana, kuyesa kudzaza mbatata ndi Fajita kusakaniza ku Chinsinsi cha Fajita Salad. Izi zimapangitsanso chakudya cha Paleo mwamsanga komanso chokoma.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 977 |
| Mafuta Onse | 62 g |
| Mafuta okhuta | 18 g |
| Mafuta Osatchulidwa | 30 g |
| Cholesterol | 124 mg |
| Sodium | 2,033 mg |
| Zakudya | 57 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 52 g |