Healthy Eating: protein Yimalini webele inkukhu?

Chicken ibele - emangalisayo imveliso yokutya, ungakwazi ukupheka iintlobo izitya kuyo. Iqulethe fat encinane kakhulu xa kuthelekiswa imilenze, amaphiko kunye nezinye iindawo edliwayo iintaka, nakubeni phantse ukunambitheka efanayo. Abo umzimba okanye abafuna yokucebisa otya yakho protein silwanyana ezongezelelweyo, chicken ibele efanelana. Iyabiliswa okanye nomvuzo okanye zosiwe imifuno, bekuya kuba indlela egqibeleleyo ezingundoqo sasemini okanye ukukhonza isidlo ngokupheleleyo. Malunga enkulu njani kwiproteni webele inkuku, kwakunye namandla kunye nexabiso lesondlo loo mveliso, uya kufunda kweli nqaku. , Ukudla le nyama ufumana izondlo elaneleyo ubuncinane ngamanqatha. Ngaba loo nto ufuna?

Ulwazi Nutritional

Chicken ibele - ukuba calories 110 kuphela 100 grams lwemveliso nganye, kule meko yezityebileyo ufumana 11 kuphela kcal (malunga 1.2 g namanqatha 100 g inyama nganye), kunye neprothini kuyo kangangoko 23 grams kulo! Sisazi ukuba umzimba imini udinga 80 iigrem le nto ezixabisekileyo ukutya, kunokwenzeka ukuba ukubala ukuba kuya kukunceda ukuba ukuqinisekisa 300 grams imveliso ekuthethwa (ngaphandle isikhumba kunye namathambo). Ukwazi protein kangakanani na chicken amabele, abadlali kunye nabantu abafuna ukutya ezinomthamo eliphezulu protein, okanye ehleli ekutyeni efanelekileyo, Ungabala imali efunekayo yokusebenzisa inyama ngosuku.

Ukupheka esimnandi izitya zokutya webele yenkuku

Yonke imihla, badle inyama kuyinto uyadika, ukuze maxa wambi ingahluka imenyu yakho bapheke inkukhu xa cream sauce. Kulo mzekelo, inyama akunyanzelekanga ukuba uqhotse. Esityeni sikulungele ngokwezigaba ezibini: kukuqulungana kwethumba webele kuqala, uze emva koko ugalele cream nesosi kunye isityu. Kuba kulungiselelwa uya kudinga oku kulandelayo:

• neminqiwu amabele yonke okanye chopha (malunga nama-300 g);
• 100 ml ka-10% fat cream bayaxabana;
• 1 intloko anyanisi amancinci;
• ubulawu - ityuwa, amagqabi bay, ipepile emnyama (ukunambitha).

Okokuqala kufuneka ukuba imbiza ibile nenyama. Ukuze wayibeka oku, amanzi abandayo kancinci ityuwa, ufakwe kwipleyiti uze upheke 15 - imizuzu engama-20. Musa overcook - kulo mzekelo, incum ndiwatshise kunye ngqwabalala. Emva kokuba alityatye amancinci, alaqhenqetha ngembiza eyahlukileyo, baluphose cream, waqhuba pre-cut agcadwe ukuya amatswele ukukhanya umbala segolide, ixesha kunye nobulawu bonke - ityuwa, ipepile emnyama kunye bay leaf - ulwe. Emva koko ugalele amanzi (kufuneka ukuquka iimveliso malunga 2/3) kwaye kulindeleke ukuba siti ukuba imizuzu eli-15 ubushushu medium on. Xa uninzi ulwelo amathumba kude, esityeni ulungele. Kokuba kudliwe yedwa, okanye wakhonza ngcono kunye isidlo ecaleni imifuno, iyabiliswa okanye isaladi yemifuno ukukhanya. Ukuba ulwazi malunga protein indlela webele inkuku, kulula ukubala ukuba le mbiza iza kukunika-70 iigrem into enexabiso, oko kukuthi phantse eqhelekileyo mihla le. Loo nto ilula kakhulu, okunencasa kunye nempilo.

isaladi leeholide zehlobo webele yenkuku

Ngokuba zonke iintlobo zokupheka ukutya kule inyama okunesondlo kufuneka sinikele ingqalelo ngokukhethekileyo isaladi. ukulungiselela yayo ilula kwaye kulula, kwaye ingcamla mkhulu kangangokuba anyizange ibe nazintloni isicelo kunye itafile zehlobo. Zilungiselele:

• 500 g wazihlanganisa okuphekiweyo (malunga nendlela ukupheka inyama, funda kwi iresiphi yangaphambili);
• 50 g Anut ethe shinyi;
• 1 clove encinane begalikhi;
• cream ukuze ligcwalise;
• izinongo - ityuwa nepepile.

Kwaye kwinkqubo uthatha imizuzu eli-10 - incum ebilisiweyo iziqwenga amancinci okanye laminate sokurhuqa kwi imicu. Neenkozo zepistasi usile kwindawo grinder yekofu okanye ngemela. Yongeza inyama. Igalikhi kucanda kumaphephandaba, uze uthumele isaladi, uze emva koko intlama iphela baluphose cream ubumuncu. Xuba ityuwa nepepile ukuba incasa. kwamabala isaladi unako zinokuhonjiswa - idile zinqunqwe, itswele eliluhlaza okanye parsley. Ukwazi protein kangakanani webele chicken (23 g ngalinye 100 g kwemveliso ugqibile), kwaye ke makhe ubala ixabiso lesondlo ukutya. Ngokusekelwe kwinto yokuba enye inxalenye isaladi - malunga 150 grams, esidla sovuyo ngayo, ufumana 34,5 iigrem protein ecocekileyo. Qiniseka ukusebenzisa ezi (okanye omnye, ezifana zethu) iiresiphi ukukholisa abantu esibathandayo, hayi emnandi kuphela, kodwa ukutya okunesondlo kakhulu.

Ngoku uyazi indlela kakhulu luncedo nga kuwunika wena kunye nenzala yakho ibele inkuku. protein kangakanani! Kunye nokunqongophala phantse epheleleyo calories (xa kuthelekiswa nezinye iindidi inyama), kunye neentlobo emnandi. Oku nakanjani kufanele baqaphele abo abakukhathaleleyo ukutya okunempilo ukuze yonke intsapho.