Indlela yokudibanisa i-Plantains kwisicwangciso sokutya seSwekile
I-Plantains yintsika enkulu kwiinkcubeko ezininzi zaseTropiki, njengeDominican Republic nePuerto Rico. Zifumaneka nakwamanye amazwe aseAfrika, aseAsia naseNdiya. Ebonakalayo, izityalo zifana neebhanana, kodwa zikhulu ngobukhulu, kunzima ukucoca kunye nokunambitha okuncinci. Ukutya okunomsoco, izityalo zipakisha kwi-punch enkulu. Ziqheleke ngokwemvelo kwi- sodium , eziphezulu kwi-fiber kwaye zizityebi kwi-potassium kunye nevithamini A, C, kunye ne-B6.
I-Plantains ayikwazi ukudliwa eluhlaza kwaye, xa iphekwe, iyakwazi ukulungiswa ngokukhawuleza. Izilwanyana ezinomsila zinambitha, zifana neebhanana (ezi zibomvu zibe zibala okanye ziphuzi ngamacaka amnyama) kanti i-plantains eluhlaza (kufuneka ibe luhlaza kakhulu) zifanane nezilwanyana.
Esinye sezizathu ezithandwa kakhulu kukuba ngenxa yokunyaniseka kwazo kunye nokulula-kungakhathaliseki ukuba yeyiphi inqanaba lokuvutha, izityalo zikulungele ukupheka. Yaye njengebhonasi, ayithengi. UMaria Rodriguez, i-RD, i-CDE, uthi, "Abazali bam babevame ukutya izityalo imihla ngemihla; kwiimakethe zaseSpain ungayifumana iivali ezili-10 njengexabiso elingaphantsi kwidola elilodwa." Kodwa, umbuzo uhleli, ngaba abantu abanesifo sikashukela bangadla i-plantains imihla ngemihla? Ewe, kodwa njengeziqhamo zonke, izityalo ziqukethe i-carbohydrates, oko kuthetha ukuba abantu abanesifo sikashukela bafanele baphathe iindawo zabo .
Yintoni uMxholo weZondlo zePlantain?
Enye indebe ye-plantains ephekiweyo (ngaphandle kwetyuwa okanye amanqatha) okanye enye idijithali ekhulayo iqukethe: ii-khalori eziyi-180-200, i-0.5 g, i-carbohydrates, i-3.5 g i-fiber e-fiber, i-22 g ishukela kunye ne-2 g protein.
Ngenxa yento enomxholo we-carbohydrates, kufuneka uqaphele isabelo sakho, ngaphandle koko i-sugar sugar is spike. Ukuba awuqhelani ngokwenene ne-carbohydrates kunye nokubala kwe-carbohydrates, cinga ngale ndlela - enye inkomishi yeefleta ifana nokutya ii-2.5 zeesonka. Izibini ezimbini ze-plantains zilingana nokutya okungaphezulu kwezi-5 zeesonka.
Ukuba udla izityalo kunye nezinye izilwanyana ezifana nelayisi okanye ubhontshisi, kufuneka uzame ukunciphisa isabelo sakho sawo onke ama-carbohydrate angabi ngaphezu kwe-1/4 yesitya sakho. Nangona kunjalo, usebenzisa zonke i-carbohydrates yakho kwi-plantains, ngoko ulahle ilayisi kunye neembotyi. Okanye mhlawumbi unokwahlula i-1/4 yesitya sakho kunye nerayisi ebomvu kunye ne-plantain exutshwe.
Ngolwazi olungakumbi malunga nendlela yokuqalisa ukubalwa kwe-carbohydrates:
I-Carbohydrate Ukubala - Ngaba Ufanele Uyenze?
4 I-Carbohydrate Ukubala Okuyimfuneko
Imithombo Engummangaliso yeCarbohydrates
Ziziphi iinzuzo zeMpilo zePlantain?
I-Plantains nayo icebile kwiivithamini A, C, B6, ezinokukunceda ukuphucula impilo, ukukhusela umkhuhlane, ukuvelisa i-collagen kwaye inokunciphisa ingozi yesifo senhliziyo. I-plantains isisityebi kwi-fiber, i-carbohydrate engabonakaliyo, eye yahlanganiswa nemilinganiselo enempilo. Ukutya okufanelekileyo kwefayibha kungakunceda ukunciphisa i-cholesterol embi kwaye ulawulwe iishukela zegazi kunye nezibilini.
Iindlela eziphilileyo zokulungiselela ii-Plantains
Indlela olungiselela ngayo i-plantain ibaluleke kakhulu njengokuba udla kangakanani. Kulula ukuxhatsha ukutya okunempilo ngokungongeza amaninzi kunye neeshukela. Xa kunokwenzeka, thintela i-plantains enzulu kwaye ubeke ubilise, i-grill, bhaka, okanye i-steam yakho yezityalo.
"Injongo yokugwema ukuphana xa kuthethwa ityuwa kwaye uzama ukufaka nje ingcambu," usho uMaria. Ukuba ulandela isondlo esisondlo sodium, ungabandakanya ukunambitheka okongeziweyo ngokusebenzisa iziqholo ezinjenge-sinamoni kunye ne-nutmeg "e-sweet" kunye neparsley, i-oregano, i-garlic, i-pepper, i-cumin, i-cayenne pepper ne-turmeric ukuze "ihle."
Ukupheka nge-Plantains
Ukuba ufuna ezintsha, iindlela zokudala ukwenza izityalo ezinomsoco kunye nezondlo zizama ukugaya okanye ukuwabhaka.
Misela izityalo zakho ze-potato ezihlekisayo uze uzikhonze kunye nomdla wakho owenziwe ngophethiweyo okanye ophekiweyo onjengeenkomo zeengulube okanye inkukhu kunye nemifuno enemibala emihle.
'Mofongo' Plantain Mash
Okanye ukuba ufuna ezinye izityalo eziliweyo-bhaka. Le recipe ayikwazi ukuba yinto elula kwaye ibhonasi enkulu uyakusindisa enkulu kwiekori kunye namafutha.
I-oven Baked Sweet Plantains
Imithombo:
ILinus Pauling Institute. Isiko loLwazi lweMicronutrient: iVithamini C. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
ILinus Pauling Institute. Isiko loLwazi lweMicronutrient: iVithamini B6. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/