Indlela Yokufaka I-plantains kwisifo sokudla sikashukela
Izitshalo zokudla ziyisisekelo esincane emazweni amaningi ashisayo, njengeDominican Republic nasePuerto Rico. Zitholakala nakwamanye amazwe ase-Afrika, ase-Asia nase-Indian. Ngokubukeka, izitshalo zifana nebhanana, kodwa zikhulu ngobukhulu, kunzima ukucubungula nokunambitheka kancane kancane. Ngokudla, ama-plantains apakisha emgqonyeni omkhulu. Ngokwemvelo ziphansi e- sodium , eziphezulu fiber futhi zicebile nge-potassium namavithamini A, C, no-B6.
Ama-plantains ayikwazi ukudliwa aluhlaza futhi, uma ephekwe, angalungisa amnandi noma ayamnandi. Izitshalo ezivuthiwe zinambitha amnandi, njengebhanana (lezi zinhlamba ezibomvu noma eziphuzi nama-black specks) kanti izitshalo eziluhlaza (kufanele zibe luhlaza okwedlulele) zilalele okufana namazambane.
Esinye sezizathu ezithandwayo kakhulu ngenxa yokuthi zihambisana nokusebenza kahle-kungakhathaliseki ukuthi yisiphi isigaba sokuvuthwa, izitshalo zikulungele ukupheka. Futhi njengebhonasi, ayithengi. UMaria Rodriguez, i-RD, i-CDE, uthi, "Abazali bami babevame ukudla ama-planta nsuku zonke; ezimakethe zaseSpanishi ungathola izitshalo eziyi-10 njengeshibhile njengedola elilodwa." Kodwa, umbuzo uhlala, ingabe abantu abanesifo sikashukela bangadla ama-plantains nsuku zonke? Yebo, kodwa njengezithelo zonke, izitshalo ziqukethe ama-carbohydrates, okusho ukuthi abantu abanesifo sikashukela kufanele baphathe izingxenye zabo .
Yini Okuqukethwe Komsoco We-Plantain?
Enye indebe ye-plantains ephekiwe (ngaphandle kokasawoti noma amafutha) noma isitshalo esisodwa esiphakeme esinesisindo siqukethe: ~ ama-kilojoule angu-180-200, i-0.5 g fat fat, ama-47-50 g we-carbohydrate, i-3.5 g i-fiber yokudla, i-22 g ushukela kanye no-2 g amaprotheni.
Ngenxa yokuthi okuqukethwe kwe-carbohydrate ephakeme, udinga ukuqapha isabelo sakho, ngaphandle kwalokho ama-sugars akho egazi azoba ne-spike. Uma ungajwayelene nama-carbohydrates kanye nokubala kwe-carbohydrate, cabanga ngalendlela ngaleyo ndlela - enye indebe yezitshalo ifana nokudla ama-2.5 tincetu zesinkwa. Izimboni ezimbili zezitshalo zilingana nokudla okungaphezulu kuka-5 tincetu zesinkwa.
Uma udla izitshalo nezinye izilwane ezinjengelayisi noma ubhontshisi, kufanele uzame ukunciphisa isabelo sakho sawo wonke ama-carbohydrate angabi ngaphezu kwe-1/4 yeplate yakho. Kodwa-ke, uma usebenzisa wonke ama-carbohydrates wakho kuma-plantains, bese ulahlekelwa irayisi nobhontshisi. Noma mhlawumbe ungahlukanisa i-1/4 yeplate yakho nelayisi elibomvu ne-plantain exutshwe.
Ukuze uthole olunye ulwazi mayelana nokuthi ungaqala kanjani ukubala kwama-carbohydrate:
I-Carbohydrate Ukubala - Kufanele Uyenze?
4 I-Carbohydrate Ukubala Okudingekayo
Imithombo Emangalisayo Yama-carbohydrate
Yiziphi Izinzuzo Zempilo Zama-Plantains?
I-plantains nayo icebile amavithamini A, C, B6, angasiza ekukhuthazeni impilo, ukukhukhumeza, ukukhiqiza i-collagen futhi inganciphisa ingozi yesifo senhliziyo. Ama-Plantains abuye aphethwe i-fibre, i-carbohydrate engena-indigestible, eye yahlotshaniswa nezisindo ezinempilo. Ukwanela okwanele kokudla kwefayibha kungasiza ekunciphiseni i-cholesterol embi bese ulawula ushukela wegazi namathumbu.
Izindlela Ezempilo Zokulungisa Amaprotheni
Indlela oyilungisa ngayo isitshalo kubaluleke kakhulu njengokudla okungakanani. Kulula ukubhubhisa ukudla okunempilo ngokungeza amafutha amaningi noshukela. Uma kunokwenzeka, gwema ama-plantains ajulile futhi esikhundleni sokubilisa, u-grill, ubhake, noma uthathe izitshalo zakho.
"Hlela ukugwema ukuphana uma kuziwa kasawoti bese uzama ukungeza nje ingcosana," kusho uMaria. Uma ulandela ukudla okunomkhawulo we-sodium, ungafaka ukunambitheka okungeziwe ngokusebenzisa izinongo ezifana nesinamoni ne-nutmeg for "okumnandi" ne-parsley, i-oregano, i-garlic, i-pepper emnyama, i-cumin, i-pepper cayenne kanye ne-turmeric ukuze "ibe mnandi."
Ukupheka nge-Plantains
Uma ubheka izindlela ezintsha zokudala izitshalo ezinomsoco nezomsoco zama ukugcoba noma ukubhaka.
Hlanganisa ama-plantains akho ukuze uhlambele ama-potato ehlekisayo bese uwakhonza eceleni kwenyama oyikhonzile eboshwe noma ebhakabhaka efana ne-cock chops noma inkukhu kanye nemifino enemibala emihle.
'Mofongo' Plantain Mash
Noma uma ufuna enye yezitshalo zokuthosiwe-bhaka. Le recipe ayikwazi ukulula futhi ibhonasi enkulu uzongena omkhulu kuma-calories namafutha.
I-Oven Baked Plantains Sweet
Imithombo:
I-Linus Pauling Institute. I-Micronutrient Information Centre: I-Vitamin C. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
I-Linus Pauling Institute. Isikhungo Sokwaziswa Esikhipha Amakhemikhali: I-Vitamin B6. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/