Healthy Ukudla: amaprotheni kangakanani e inkukhu webele?

Inkukhu webele - emangalisayo umkhiqizo wezokudla, lapho ungase ukwazi ukupheka ezihlukahlukene izitsha. Iqukethe amafutha kancane kakhulu uma kuqhathaniswa imilenze, amaphiko kanye nezinye izingxenye edliwayo yale izinyoni, kuyilapho kokuba cishe ukunambitheka efanayo. Labo are on ukudla noma abafuna yokucebisa ekudleni kwakho nge ezengeziwe amaprotheni isilwane, inkukhu webele esifanelana kangcono. Steamed noma eyosiwe noma kubhakwe kuhlanganiswe nanoma imifino, kuyoba inkambo ephelele esiyinhloko kwasemini noma ukukhonza dinner egcwele. Mayelana kangakanani amaprotheni e inkukhu webele, kanye namandla futhi umsoco ukuthi umkhiqizo, uzofunda kusukela kulesi sihloko. Ukudla lokhu inyama, uthola izakhi ngokwanele nge okungenani amafutha. Ingabe akukhona lokho okufunayo?

Imininingwane yokudla okunempilo

Inkukhu webele - kungcono kilojoule 110 kuphela ngayinye amagremu 100 umkhiqizo, kulesi simo fat uthola 11 kuphela kcal (mayelana 1.2 g fat 100 g inyama ngalinye), kanye amaprotheni kuwo kakhulu ngendlela 23 amagremu! Njengoba sazi ukuthi umzimba ngosuku idinga mayelana 80 amagremu lento ukudla okubalulekile, kungenzeka ukubala ukuthi kuyokusiza ukuqinisekisa 300 amagremu komkhiqizo okukhulunywa (ngaphandle esikhunjeni nasemathanjeni). Ukwazi amaprotheni kangakanani e inkukhu webele, umsubathi abantu abadinga ukudla nge wokuqukethwe eliphezulu amaprotheni, noma ehlezi ekudleni ezifanele, ungakwazi ukubala lemali edingekayo of ukusetshenziswa of inyama ngosuku.

Ukupheka okumnandi izitsha zokudla inkukhu webele

Nsuku zonke, udle inyama okuphekwe pretty isidina, ngakho ngezinye izikhathi ziyahlukahluka imenyu yakho bese upheka inkukhu cream sauce. Kulokhu, inyama ayinayo Fry. Indishi ibhalwe izigaba ezimbili: eyokuqala webele ngamathumba, bese uthele ukhilimu sauce sikadali. Ngokuba ukulungiswa uzodinga:

• lonke webele nezibopho noma nquma (alinganiselwa ku-300 g);
• 100 ml 10% amafutha ukhilimu omuncu;
• 1 ikhanda elincane onion;
• izinongo - usawoti, amahlamvu bay, emnyama (ukunambitha).

Okokuqala udinga Bilisa inyama. Ukuyibeka kule, amanzi abandayo kancane usawoti, ufake ungene ipuleti bese upheka 15 - 20 imizuzu. Musa overcook - kulesi simo, isifuba kumelwe yome nokhahlo. Ngemva awuhlahlele ezincane, basakaze ebhodweni ehlukile, uthele ukhilimu, unezela pre-cut futhi ethosiwe ukuba ukukhanya segolide umbala anyanisi, inkathi zonke izinongo - usawoti, emnyama kanye bay leaf - futhi isiyaluyalu. Ngalesosikhathi thela amanzi (kufanele amboze imikhiqizo mayelana 2/3) futhi uhlelwe sikadali imizuzu engu-15 emlilweni ophansi. Lapho iningi ketshezi amathumba kude, isidlo usulungile. Kungaba udliwe wedwa, noma ngisho kangcono wakhonza dish side of imifino, steamed noma nge zemifino isaladi ukukhanya. Ukuba ulwazi mayelana amaprotheni kangakanani e inkukhu webele, kulula ukubala ukuthi lokhu isidlo izokunikela 70 amagremu into eyigugu, okungukuthi cishe inkambiso nsuku zonke. Yilokho elula ngakho, esihlwabusayo futhi unempilo.

isaladi Festive inkukhu webele

Ngoba zonke ezihlukahlukene zokupheka ukudla kusuka kulolu inyama okunomsoco kufanele uyinaka isaladi. ukulungiselela Its ilula futhi kulula, futhi kunambitheka sikhulu kangangokuthi wayengenawo amahloni isicelo futhi etafuleni samaholide. Lungiselela:

• 500 g nezibopho okuphekiwe (mayelana nendlela ukupheka inyama, ukufunda kule iresiphi odlule);
• 50 g ziyadliwa elicwengisiswe;
• 1 clove elincane nesweli;
• ukhilimu ekuzaliseni;
• izinongo - usawoti kanye pepper.

Futhi inqubo akuthathi imizuzu 10 - webele abilisiwe uthathe yizicucu amancane noma laminate ohlabayo ku le micu. Nuts ugaye e grinder ikhofi noma ngommese. Engeza inyama. ukudlula Garlic ngokusebenzisa cindezela, bese uthumela ku isaladi, bese yonke inhlama uthele ukhilimu omuncu. Hlanganisa usawoti kanye pepper ukunambitha. Salad imifino engase aklonyeliswe - dill oqoshiwe, anyanisi oluhlaza noma parsley. Ukwazi amaprotheni kangakanani e inkukhu webele (mayelana 23 g ngalinye 100 g umkhiqizo eseqedile), bese ake abale umsoco ukudla. Ngokusekelwe yokuthi libe linye isaladi - mayelana 150 amagremu, is ujabule wadla, uthola 34,5 amagremu amathathu amaprotheni okumsulwa. Qinisekisa ukuthi usebenzisa lezi (noma ezinye, ezifana nezethu) zokupheka ukujabulisa abathandekayo, hhayi kuphela esiphundu, kodwa futhi ukudla okunomsoco kakhulu.

Manje uyazi ukuthi eziningi ewusizo angakunika nomndeni wakho a webele inkukhu. amaprotheni kangakanani! Futhi ukuntuleka sekuyaphela kilojoule (iqhathaniswa nezinye izinhlobo inyama), kanye ezihlukahlukene ezimnandi. It nakanjani kufanele baqaphele labo obakhathalelayo ukudla okunempilo ngoba wonke umndeni.