Litapole: Li-Carbs tse ntle?

Litaba

• Tlhahlobo bakeng sa

Ha ho tluoa tabeng ea ho ja ka bophelo bo botle, ho thata ho tseba moo litapole li kenang teng. Batho ba bangata, litsebi tsa phepo e nepahetseng li kenyelelitsoe, ba nahana hore u lokela ho li qoba haeba u batla ho lula u le mosesaane. Li phahame holima glycemic index (GI), ho bolelang hore li silehile kapele, ka hona o ka ikutloa o lapile nakoana kamora ho li ja. Empa litapole li na le fiber, vithamine C, le potasiamo-'me spud e bohareng e na le li-calories tse 110 feela. Seo bohle ba lumellanang ka sona: Litapole ke e 'ngoe ea lijo tseo re li ratang haholo-e mong le e mong oa rona o ja lik'hilograma tse 130 ka selemo! Ka lehlohonolo, litapole (li-fries le li-chips ha li kenyeletsoe; masoabi) li ka etsa seneke se khotsofatsang kapa sejana se lehlakoreng. Leqheka ke ho li ja ka tekano le ho li lokisetsa ka tsela e phetseng hantle. Leka lintlha tsena tse 'nè tsa ho fetola litapole hore e be lijo tse jang lijo.

> Shebella likhetho tsa hau Le leng la mabaka a mantlha a hore litapole li nkuoe li nona ke hore re li kenya ka chisi, tranelate e bolila, botoro le gravy (khaba ea botoro feela e eketsa likhalori tse 100 ho spud ea hau). Lijo tse ling tse nang le lik'halori tse tlaase li kenyelletsa li-squirts tse seng kae tsa lero la lemone, salsa, meroho e khaotsoeng, kapa linaoa. Haeba o hloka setlolo se sengata, sebelisa buttermilk kapa ho fafatsa cheddar e bohale kapa Parmesan.

> Haha litapole tse besitsoeng hantle Litapole tsa ho baka li maemong a holimo ho GI ho feta litapole tse khubelu, menoana le li-cream.Empa seo ha se bolele hore o lokela ho ba khaola lijong tsa hau; khetha feela tse nyane mme u sebelise e 'ngoe ea litlolo tse thathamisitsoeng ka holimo. Kapa leka khalori ena e tlase u nke lijo tsa barfood, matlalo a litapole: Ntša litapole tse besitsoeng tsa russet, u siee halofo ea lisenthimithara (boloka litapole tsa litapole bakeng sa sopho e bonolo; bona ka tlase). Tlatsa ka meroho e phehiloeng e setseng le holimo ka chisi e nyane le paprika; pheha ho fihlela cheese e qhibiliha.

> Etsa "sopho" ea hau ea "spud" Ho kopanya litapole le meroho e meng ho ka matlafatsa phepo ea tsona. Sopho ena e etsa lijo tsa mots'eare kapele bakeng sa e le 'ngoe: Beha li-insides ho tsoa litapoleng tsa russet tse besitsoeng ho blender e nang le moro oa meroho o lekaneng ho o koahela. (Se ke oa sebelisa mefuta e meng ea litapole; li tla fetoha sekhomaretsi.) Kenya kopi e le 1 ea sipinake e phehiloeng e phehiloeng kapa broccoli le purée ho fihlela e boreleli (eketsa moro ha ho hlokahala), ebe o chesa setofong kapa microwave. Fafatsa ka letsoai, pepere le chives minced. U ka kopanya li-insides ho tsoa li-russets tse peli ebe u li sebelisa ho etsa likuku tsa ka tsa litapole-broccoli (fumana risepe ho shape.com/healthykitchen).

> Kopa chip Sebakeng sa ho hahola mokotla oa li-chips tsa litapole, seneke matonong a mane a halikiloeng. Preheat ontong ho ea ho 450 ° F ebe u beha lakane ea ho baka ka foil. Khaola litapole ka halofo ka bolelele. Ka bonolo ho apara foil ka oli ea mohloaare, ebe u beha litapole ho eona, u khaole lehlakore. Roast metsotso e mehlano ho isa ho e 10, kapa ho fihlela khauta le fereko; holimo ka letsoai le lenyane la leoatle. Mocheso o phahameng o tla fa litapole tatso e ntle le bokaholimo bo hlabosang.

Tlhahlobo bakeng sa