Nsalu Zake Pamatumba Ophulika Nthawi Zina Zimatchedwa Nsalu Zamtengo Wapatali
Ngati simunayambe kuphika ndi mbatata yakufiira (nthawi zina mumatchedwa yamfi yam yam), nthawi yoyamba mutatsegula imodzi yotseguka, zikhoza kukupangitsani kuti muthe. Mkati mwawo ndi wokongola ndi kuwala kwake kofiirira ndi nyama yowutsa mudyo mosiyana kwambiri ndi kunja kwake kofiirira kofiirira.
Kodi Amachokera kuti?
Mbatata zonyezimira, zofiira-lalanje kapena khungu loyera ndi lalanje kapena mnofu woyera, zimachokera ku Colombia ndi kumwera kwa America.
Atapeza zomwe Columbus anapeza, anabweretsa ku Asia, ndipo pachilumbachi cha Okinawa ku Japan panapezeka mitundu yofiira ndi khungu lofiirira.
Masiku ano, amakula kwambiri ku Hawaii ndipo amatumizidwa ku dziko la United States, kumene amadziwika ndi Asiya ndi Latinos.
Kodi Amadya Bwanji?
Mbatata yamatope imakhala yolemera, pafupifupi vinyo wobiriwira koma ndi owopsya komanso owuma kuposa mbatata nthawi zonse.
Pophika, amatenga nthawi yaitali kuposa mbatata nthawi zonse. Zidzatenga mphindi 90 mpaka 2 hours ku 350 F kuti zikhale zokondweretsa.
Kumene Mtundu Wawo Umachokera
Mtundu wakuya wa mbatata wabuluu umachokera ku anthocyanins, yemweyo pigment yomwe imapereka yamatcheri, strawberries, kaloti wofiirira ndi masamba ena mtundu wawo.
Nsomba Zomanga Pamodzi ndi Mitambo Yachizungu
- Mtedza wofiirira wa Okinawan umakula pansi ndipo umakhala ngati mbatata yakumadzulo. Kuchokera panja, mbatata yakuda iyi imawoneka chimodzimodzi koma kudula imodzi yotseguka ndipo mudzadziwa kusiyana kwake. Amapezeka ku North America pa msika wa ku Asia kapena wa China, komanso ngakhale ku magulitsulo ogulira nthawi zonse. Yang'anani iyo mu kugwa ndi chisanu.
- Ku Philippines kapena ubibi (zomwe sizimapezeka ku US) zimakhala ndi mdima wonyezimira, wofiira kwambiri ndipo ndiziyamwa, osati mbatata. Zimamera pamphesa pamwamba pa nthaka. Mbewu imeneyi ndi mbewu yaikulu komanso chakudya chambiri ku Philippines. Amapangidwanso kukhala ufa womwe umagwiritsidwira ntchito mu mafiirasi a ku Philippines (mudzawadziwa mwa mtundu wawo wofiirira).
Purple Sweet Potato Zakudya
Anthocyanins omwe amachititsa kuti zakudya ziziwoneka bwino, amakhalanso ndi thanzi lothandiza-kuthetseratu anthu omwe amadziwika kuti ali ndi khansa, kuteteza chiwindi komanso kuchepetsa kuthamanga kwa magazi. Iwo ali ndi potaziyamu, B6, vitamini C, fiber, ndi antioxidants-mbatata zamasamba ndizozizwitsa zodabwitsa.
Kuphika Ndi Nsapato Zapamwamba
Mbatata zotsekemera ndi zodabwitsa, zophika, kapena zophikidwa pamodzi ndi mbatata zokhazikika.
Zitha kugwiritsidwa ntchito m'njira zambiri zomwe mungagwiritsire ntchito mapuloteni kapena mavitamini oyera, ndipo zotsatira zake zokongola zimaseketsa mbatata yosakaniza, ntchentche, ndi msuzi.
Kuti mugwiritse nawo chakudya chokoma, onani mbatata yophika ndi yamoto wofiira .