Keta: ikhalori, izici enhle amaqiniso ezithakazelisayo, ukupheka zokupheka

Omunye izinhlanzi eyigugu kunawo wonke emkhayeni salmon chum. Kuwusizo hhayi kuphela ocebile ngezakhi. Ngenxa okuqukethwe eliphansi chum kilojoule (ikhalori - 126,4 kcal) kuba umkhiqizo esihle kakhulu ekudleni, ngaphandle isidlo salmon Njengabantu abadala, nezingane.

Ukwakheka chum salmon

Chum iwumkhiqizo proteinaceous, lapho okuqukethwe ketshezi ilingana cishe ingxenye eyodwa kweziyisihlanu isisindo ingqikithi zezinhlanzi (isisindo esiphezulu - mayelana 14 kg).

5% we acid izinhlanzi okunamafutha acid akha asele 95% livela amanzi, ngakho musa batusa chum gazinga. Lapho ukuthosa yonke ehwamukile amanzi, nezinhlanzi uphendulela ezomile. Indlela enhle ukuba silungiselele chum - ukubhaka.

Mayelana 30% of the ukwakheka chum salmon zaba amaprotheni, lengxenye yesine - ukuba ewusizo amino acid. Futhi-ke okuqukethwe okusezingeni eliphezulu amaminerali ehlukahlukene lecithin.

100 g chum iqukethe amafutha - 4.8 g cholesterol - 79 g umlotha - 1.3 g amanzi - 74,3 g, amaprotheni - 19 g.

100 g chum babe calcium - 20 mg sodium - 60 mg Magnesium - 30 mg, a chlorine - 165 mg, phosphorus - 200 mg potassium - 335 mg.

Ngo Othe iqukethe amavithamini amaningi (A, PP, C, D, amavithamini B), amaminerali (sasekhaya, selenium, ithusi, manganese, zinc, i-iodine yensimbi).

Calorie chum, njengoba kuphawuliwe, 126,4 kcal.

Izinzuzo kanye efanele ibe kuhlu lokuhlukumezeka ka chum salmon

Kuyini iwusizo chum?

Le nhlanzi has imiphumela ezuzisayo kumsebenzi ngokomzimba nangokwengqondo.

metaninu Ngenxa, nesibabule equkethe acid acid, okuyinto kunomphumela omuhle umsebenzi sesibindi, ukuze ukusetshenziswa chum kuboniswe iziyaluyalu sokucindezeleka.

inhlanzi Iwusizo ogulayo noma zibe buthaka emva izifo kubantu, kanye nabesifazane abakhulelwe ngenxa inyama kalula digestible wezokudla.

Egcwele vitamin E umdlalo chum imiphumela ezuzisayo ohlelweni zokuzala.

Okuqukethwe okusezingeni eliphezulu vitamin D umkhiqizo kunomthelela nokugcinwa esimiso senhliziyo nemithambo yegazi kanye enqanda iziyaluyalu pheshana emathunjini.

uwoyela Fish kusiza ekwelapheni izifo zesikhumba futhi sisetshenziswa kabanzi e Cosmetology.

Ngenxa okuqukethwe ocebile chum izakhi kuyinto immunostimulant kakhulu.

ukudla Non-nutritive kuyinto chum (okuqukethwe kwama-kilojoule 100 grams ngasinye kuyinto 126 kcal), okusho ukuthi umkhiqizo lubaluleke abantu imenyu wezokudla, uhlushwa ukukhuluphala, futhi isimo izinwele, isikhumba, amathambo kanye umbono kuyothuthuka ngenxa yokwakheka inhlanzi, unothile ngamavithamini, amino acid , micro-elementi Macro.

Amaqiniso ethakazelisayo le Othe

Chum salmon akuzona kuphela unempilo futhi ezihlwabusayo, kodwa futhi izinhlanzi engavamile kakhulu. Nazi amanye amaqiniso athakazelisayo ngakho:

• Kusukela nezibiliboco chum salmon edayiswa nezitolo ezinkulu, abesifazane ngezinye izikhathi ukulungiselela face buso. Ukuthi kunoma yisiphi isimo angeke kwenziwe, ngoba amaqanda chum salmon usawoti sengezwe ukuze akazange alahlekelwe isethulo yayo futhi eside agcinwe.
• Phakathi anomsindo kungcono oda salmon, njengoba thiamine okumunyethwe kuwo, zivikela imiphumela emibi utshwala kwesibindi kanye umzimba wonke.
• Keta uyakwazi ukuthola emfuleni, okuyinto wazalwa. Ososayensi basikisela ukuthi lezi zinhlanzi benawo elihle lokuhogela.
• Skin chum esetshenziselwa yokukhiqiza izicathulo isikhumbuzo njengoba ngesikhathi zidala kuba obukhulu kakhulu nonsundu.
• Chum zidala livela kanye ekuphileni kwabo.

Ungadliwa kusukela chum salmon nokuqukethwe kwabo ikhalori

chum agazingiwe

Le nhlanzi wageza, ehlutshiwe, uthathe izingcezu portioned, podsolit kancane Roll ufulawa kakolweni (ummbila ingasetshenziswa, semolina noma breadcrumbs) futhi ethosiwe emafutheni zemifino. 2 PC bell pepper uthathe tincetu kanye gazinga, wafaka isidlo ucezu izinhlanzi, okuthosiwe pepper ufafaze parsley oqoshiwe.

chum agazingiwe - ikhalori 225 kcal.

Keta ambalwa

Fish ukuhlanza, geza, uthathe steaks, usawoti le, ufafaze kalamula amakota, ufafaze isithokelo «Ukuze ukudoba" bese uthumela ku umkhumbi. Lapho usukulungele abeke izingcezu sprig esishisayo dill.

Calorie chum ngombhangqwana - 132 kcal.

chum abilisiwe

Fish ukuhlanza, ukugeza kahle, usike futhi aphonse amanzi abilayo. Izaqathe kanye anyanisi ukuhlanza. Phonsani e pan ne izaqathe inhlanzi, lonke ikhanda elincane u-anyanisi, bay leaf, 2 uphizi allspice, emnyama phezu tip of ngommese, esilinganayo usawoti (spice kungathatha ukunambitha). Fafaza dill oqoshiwe. Pheka kuze ngomumo.

chum abilisiwe - ikhalori 131 kcal.

chum okugazingiwe

Le nhlanzi wageza, sihlanza usike kanye ugema, ukuqeda amathambo nomgogodla, uthathe tincetu. Salt le nezibopho kanye pepper, ufafaze 1 tbsp. l. kalamula ubeke eceleni amahora ama-2 marination. Sika ucwecwe ngenani emapheshana ilingana nenani izingcezu inhlanzi. On ucezu ucwecwe ukubeka izinhlanzi phezulu ngalinye - nocezu utamatisi, ufafaze 1 tbsp. l. yashizi ushizi kanzima, zihambisana aluminium ucwecwe futhi indawo kwi baking izingcezu. Bhaka for isigamu sehora.

Chum salmon nezitini - ikhalori 160 kcal.