Yintoni iintlanzi kakhulu esezantsi-fat?

Kwiinzame ukufumana imvisiswano ubabalo, abafazi kuphela, kodwa abantu namhlanje usebenzisa kwizidlo ukudla ukutya. Umntu ufuna ukuba ifomu yakhe imilinganiselo. Umntu kufuneka bathobele ukutya ngenxa yezizathu zonyango. Enoba lwalunjani, amaxesha amaninzi ephantsi-fat intlanzi ngokuqinisekileyo zibandakanyiwe ekutyeni. Eli nqaku uya nje intetho yakhe. Kwakhona ujonga zokupheka embalwa izitya kuye. Baya kuya kusinceda ukuba senze ukutya yokutya ayiloncedo kuphela kodwa okumnandi kakhulu.

Ziziphi iingenelo?

Yeyiphi intlanzi i ephantsi osidingayo, yaye kutheni oko kunjalo zokudla mba? Iinzuzo ngokutya kwaselwandle wonke umntu uyazi namhlanje. Ngapha koko, intlanzi phantse-30% iqulethe iiprotheni ophezulu-grade kubalulekile. fatty Polyunsaturated kukho kwakhona emzimbeni wethu imveliso leyo. Kunye iiseli bethu bayeke nje khona ngaphandle kwezi izinto.

Nditsho iintlanzi ephantsi-fat iqulethe imali eyaneleyo vitamin D, apho kukho kusoloko kukho imfuneko umntu ngamnye. Kaloku ke, uncedo ukuqina wemveliso yinto yokuba kubhaliwe zifunxe ngokukhawuleza izihlandlo eziliqela kwaye ngaphezu naluphi na uhlobo lwenyama.

Yintoni ukujonga xa ukhetha kwaselwandle?

Kakade ke, into yokuqala xa ukhetha nayiphi na ukutya ukutsalela ingqalelo umhla saso. Lo mthetho ayifuni izimvo ezongezelelweyo. Kodwa kuthekani ukuba sifanele ukuba sazi ukuba intlanzi yeyona esezantsi-fat? Iimveliso Dietetic akusoloko ilebhile imixholo amanqatha, iiproteins kunye carbohydrate.

Umzekelo, iintlobo ezininzi iintlanzi ziyakwazi Akothusi ukufumanisa ukuba umzimba izakhi ngakumbi ke ngaphezu iinkukhu kunye nemfuyo. Ngoko ke, ngaphambi kokuba uye kwi ukutya, kufuneka wenze elisezantsi-osidingayo ekudleni. Ngale ndlela siza kuyenza.

Eyona ephantsi-fat iintlanzi zolwandle - a pollack, flounder, cod, mullet. Kwakhona sithenge ngokukhuselekileyo makrorusa kunye tuna. Benawo ukukholwa cod nesafron, horse mackerel, ice kunye trout rock. Zonke ezi ntlobo zidweliswe ibe akukho kcal ngaphezu kwama-90 100 g kwamafutha ngamnye ngendlela halibut kancinci (104 kcal). Kodwa kwakhona libhekisela uhlobo iimveliso zokutya.

angenawo

Phakathi abemi amatsha kwakhona eninzi yezilwanyana umdla kuthi. Kakhulu low-osidingayo iintlanzi - a tench (40 kcal). It uhlala amachibi kunye nemilambo kwi kummandla Russian Federation.

Zokudla kwakhona inyama hake peled, Pike, zakhele, Intlanzi, zakhele, zeCARP kunye catfish. Xa iimveliso "ukukhanya" ziquka izitya ukusuka zeCARP kunye muskuna. Ikhitshi mihla zizityebi iiresiphi eziya ukupheka okunencasa kwi esityeni elifanayo yokudla naluphi na uhlobo yeentlanzi. Ngethamsanqa, njengoko sele sibonile, intsilelo kwi ukhetho esinayo.

Kubalulekile ukuphawula ukuba kukho kwakhona iintlobo zifuduka. Ezi ziquka lengca, bream, Intlanzi, chuma nesalmon kunye nezinye abameli kwizikhewu lwaselwandle emlanjeni. Kunokuba ixesha elide ukuthetha ukufaneleka zonke ezi ntlobo zeentlanzi, ukuchaza, kodwa lixesha ukudlulela ukuqwalasela ezinye zokupheka zabo.

nokupheka Pollock

Abanye abantu bakholelwa le mveliso owomileyo. Injalo loo nto: Bird Pollock postnovata eziliqela. Kukho abo besifazane abangakholwayo kwaphela iintlanzi pollack, ufanelwe ingqalelo. Kodwa bambalwa abantu bazi ukuba kule Uhlobo ixabiso eliphezulu kakhulu lesondlo inyama. Kwaye ukuze sifumane ukutya okunencasa, kudingeka nje ukuba bazilungiselele kakuhle, kuthathelwa ingqalelo zonke bokuqonda.

izithako:

• Umtya - 750 g
• 3-4 amacephe oli yemifuno.
• A nomgubo omncinane.
• Izinongo (ityuwa, ipepile).
• Lemon.

Masiqalise nesibakala sokuba thina sogawula le umtya alityatye ezinkulu. Sisebenzisa ubulawu zethu ngenkululeko yonke intlama yejusi yelamuni polem kwaye uyithumele efrijini imizuzu 30-45. Makhe nathi xesha ukulungisa sauce. Ngokuba kuye, kufuneka ezi mveliso zilandelayo:

• Amakhowa (amakhowa) - 400 g
• Iibhalbhu mullion eziliqela.
• Iminqathe.
• Eyetomatyo paste - ezi 2.
• YeTyuwa.

Kuqala ke usike imifuno uqhotse kubo olova ngumnquma. Emva kokungena makhowa imibengo. Ukongeza tomato, imizuzu imizuzu eli-10-15.

Lifikile ixesha lokuba uqhotse Pollock ezivela macala omabini. Qinisekisa ukuba kwesikhoko iye browned. Fish malixhelwe ngokukhawuleza. Sinikeza iinyama kongezwe sauce.

Iresiphi icefish

Sinikezela ukuba wazosa neminqiwu nge khaphetshu. Kwakhona, sisebenzisa sauce mushroom. Kufuneka izithako zilandelayo:

• Ikhaphetshu - 1 kg.
• Anyanisi.
• Amakhowa - 200 g
• Ibhotolo - ezi 2.
• cream Sour - 150 g
• Umtya - 500 g
• Izinongo.

Ukuze alungiselele Qhotsa ukutya imifuno ngeoli kunye nobulawu. Beka khaphetshu ngendlela ogqityiweyo. Ukuba kubekwa phezu amaqhekeza iintlanzi. Elilandelayo lilele zomngundo. Konke oku kugalela cream ezimuncu kwaye uyithumele kwi-oveni. Esityeni ujika okunencasa kakhulu! Ngapha koko,, kunye neentlanzi ezityebileyo ephantsi-onengxeba kufuneka okuphekiweyo nomphefumlo.

Iresiphi of IDE

Fish ehlala emanzini aphilileyo eRashiya, ngoko bengafumani akuyi kuba nzima. Kule ntlanzi ezininzi amathambo ezincinane. Ngenxa yoko, oku amaninzi isetyenziselwa lokulungisa inyama okuthambile kwi burger okanye meatballs. Kodwa namhlanje siza kufunda indlela ndenzele yonke.

Phambi kokuthumela eziko ukulungisa IDE isidumbu. Kakuhle zilutshabalalise ityuwa nepepile. kwisisu amane izele amatswele. On top of umzimba ukuba anamanxeba anzulu kunye isitshetshe ngentonga amakhonkco zabo lemon. Macala onke iintlanzi ngesisa kuthungwa ngayo cream emuncu kunye itswele walitshiza, bujikelwe alumuniyam eliqinileyo.

nqanawa isitya eziko iyure kangangesiqingatha. Kumaqondo obushushu asezantsi, oko kunokuba khona ukuba ungandithuthumbisi nangaphezulu. Xa inkqubo sipheka yejusi yelamuni inyibilikise amathambo encinane iintlanzi. Kwaye le mbiza iza kukuvuyela ukuzama. Mkhonzeni intlanzi kunye iitapile ebilisiweyo kuyacetyiswa. Esi sidlo Kulula ukuba alungiselele, kodwa nokuba uhombise itafile yeholide!

endaweni yesiphelo

Ukususela nqaku, siye safumanisa ukuba nkqu kakhulu ephantsi-osidingayo intlanzi kunye umthengisi nentlanzi ezi zizinto ezibaluleke kakhulu ukuba imizimba yethu. ngokuqinisekileyo kufuneka Its ukungena ezityiwa ngamnye. Kukwabalulekile ukuqaphela ukuba kwiimeko ezininzi, abantu abafuna ukulandela idayethi umthambo, badla abasweli protein kunye neevithamini. Ngoko ke, kufuneka uthathelwe ingqalelo ngenxa yokudla. Best zonke, ukuba kuya kuba oyingcali ofanelekileyo. Nguye kuphela okwaziyo ukuthatha ingqalelo zonke iimfuno zomntu ngamnye. Ngapha koko, lo mba kufuneka ukuba kuyiwe ngobulumko ukuze kakubi impilo. Indlela echanekileyo ukupheka imveliso yokutya ukubenza nje walibaleka!