Keta: osidingayo, iimpawu ezintle facts umdla, zokupheka zokupheka

Enye iintlanzi sixabisekileyo yentsapho salmon chuma. Zixabisekile kuphela zizityebi izondlo. Ngenxa isiqulatho ophantsi calories chuma (osidingayo - 126,4 kcal) yinto mveliso ezisemagqabini ekutyeni, ngaphandle esityeni salmon Njengabantu abadala, kunye nabantwana.

Ukubunjwa chuma salmon

Chum yimveliso proteinaceous, apho umxholo nomongo ilingana enye yesihlanu ubunzima lilonke fish (ubunzima ubuninzi - malunga ne-14 kg).

5% ye asidi yentlanzi okunamafutha acid babumba i-95% livela emanzini, ngoko musa singacebisi Qhotsa chuma. Xa ngembiza yonke osha kwamanzi, neentlanzi ujika owomileyo. Ngendlela efanelekileyo ukulungiselela lo chuma - ukubhaka.

Malunga ne-30% ye-nokwakhiwa chuma salmon accounted for protein, kunye kota - to acid luncedo. Kwakhona eninzi yezimbiwa ezahlukeneyo lecithin.

100 g chuma iqulethe ngamanqatha - 4.8 g cholesterol - 79 g ash - 1.3 g Water - 74,3 g, iiproteins - 19 g.

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

In othe iqulethe iivithamini ezininzi (A, PP, C, D, B neevithamini), iiminerali (fluorine, selenium, ikopolo, manganese, zinc, ayodini, intsimbi).

Osidingayo chuma, njengoko kuphawuliwe, 126,4 kcal.

Iinzuzo tywaleni of chuma salmon

Yintoni na luncedo chuma?

Le ntlanzi lineziphumo eyingenelo kumsebenzi ngokwasemzimbeni nangokwasengqondweni.

metaninu Ngenxa, lo nesalfure equlethe acid acid, nto leyo iba nefuthe entle umsebenzi kwesibindi, kusetyenziso chuma eboniswe ukuphazamiseka depressive.

fish eluncedo abagulayo okanye buthathaka emva kokuba sifo ebantwini, kwakunye abasetyhini abakhulelweyo ngenxa inyama ngokulula ukutya zokutya.

Ezaliswe vitamin E umdlalo chuma imiphumo eyingenelo kwinkqubo zokuzala.

Umxholo aphezulu ivithamin D imveliso inegalelo nokugcinwa kwenkqubo sentliziyo enqanda ukuphazamiseka kweli phecana zesisu.

fish oil kunceda kwi unyango lwezifo kolusu lisetyenziswa kwi cosmetology.

Ngenxa isiqulatho esisityebi chuma izakhamzimba nto immunostimulant obalaseleyo.

ukutya Non-okunesondlo yi chuma (umxholo caloric 100 grams nganye 126 kcal), nto leyo ethetha ukuba le mveliso buyafuneka ukuze abantu menu ukungondleki, abaphethwe ukutyeba, kunye nemeko iinwele, ulusu, amathambo kunye mbono iza kuphucula ngenxa ukwakhiwa iintlanzi, zizityebi iivithamini, acid , nama- izinto macro.

iinyani ezinika umdla malunga othe

Chum salmon basempilweni kuphela kwaye okunencasa, kodwa intlanzi engaqhelekanga kakhulu. Nazi ezinye iinyani ezinika umdla malunga nayo;

• Ukusuka salmon chuma caviar kuthengiswa ezinkulu, maxa wambi abafazi ukulungiselela ubuso iimaski. Ukuba nakuyiphi na imeko esinokwenziwa, kuba amaqanda chuma salmon ityuwa idityaniswe kangangokuba akazange aphulukane yayo nangaphezulu igcinwe.
• Ngexesha anomsindo ingcono odola salmon, njengoko hydrochloride equlethwe kuwo, inqanda neziphumo ezibi yotywala ophezu kwesibindi kunye umzimba uphela.
• Keta uyakwazi ukufumana emlanjeni, leyo owazalwa. Izazinzulu lubonisa ukuba ezi ntlanzi afakwa ingqiqo elungileyo seyiphi.
• Ulusu chuma isetyenziswe for izihlangu lemveliso sitampu ngexesha besasaza iba obukhulu kakhulu kwaye brown.
• Chum zidala kwenzeka kanye ebomini.

Recipes ukusuka chuma nesalmon kunye nomongo osidingayo

chuma egcadiweyo

Intlanzi ndahlamba, wachuba iindawo, wazinqunqa zonke portioned, podsolit kusiqengqela kancinane ngomgubo wengqolowa (ingasetyenziswa umbona, semolina okanye breadcrumbs) agcadwe oli yemifuno. 2 iiPC intsimbi ipepile uyinqunqe ibe ngamacetyana kunye Qhotsa, wayifaka ngesitya intwana yentlanzi, okroqiweyo, ipepile kwaye afefe parsley ezinqunqiweyo.

chuma igcadiweyo - osidingayo 225 kcal.

Keta sibini

Fish ukucoca, ukuhlamba, uyinqunqe ibe steaks, ityuwa ke, afefe yokuhlala yejusi yelamuni, afefe isinongo «Ukuze ulobe 'nokuthumela umkhumbi. Xa sele ukulungele ukuba bahlanganise amaqhekeza sprig evuthayo nedile.

Osidingayo chuma ukuba isibini - 132 kcal.

chuma ebilisiweyo

Fish ekucoceni, ahlambe kakuhle, wonqanyulwa, nindijulele ngamanzi abilayo. Iminqathe kunye itswele ukucoca. Aphosa, nowezojiweyo ngepani kunye iminqathe intlanzi, intloko yonke encinane amatswele, bay amagqabi, 2 erityisi allspice, ipepile emnyama phezu incam ngemela, imali enye yetyuwa (zeziqholo ingathatha ukunambitha). Afefe idile ezinqunqiweyo. Cook de ulungele.

chuma ebilisiweyo - osidingayo 131 kcal.

chuma egcadiweyo

Intlanzi ndahlamba, ukucocwa, usikwe kummango, ukuba balahle amathambo kunye yomqolo, uyinqunqe ibe ngamacetyana. Salt kwemiqhele nepepile, afefe nge-1 tbsp. l. yejusi yelamuni kunye ezibekelwe bucala ukuze iiyure ezi-2 ukuze marination. Sika le mifanekiso ngenani imicu lilingane nenani amaqhekeza yeentlanzi. On iqhekeza ngalinye ngefoyile ye ukumsa iintlanzi phezu - isilayi itumata, afefe 1 tbsp. l. cheese nzima ya, lusongelwe ngefoyile ye-aluminiyam ze indawo kwi ukubhaka amaqhekeza. Ukubhaka kangangesiqingatha seyure.

C. Chum salmon - osidingayo 160 kcal.