Enye indlela yokulahlekelwa isisindo ukulawula okuqukethwe kwekhalori yokudla kwansuku zonke futhi uyigcine ngaphakathi kwe-1200 kcal. Kodwa-ke, kubalulekile ukuthi umzimba awutholi ukuntuleka kwezakhi eziwusizo ukuthi usebenze ngokugcwele. Ngenxa yalesi sizathu, ngesikhathi sezinsizakufa ezilahlekelwa isisindo baqondiswa ukuthi bafake ekudleni kwabo kwezinhlanzi nsuku zonke. Izitsha zezinhlanzi zisiza ukugcwalisa umzimba ngezakhi, amafutha acids, amavithamini namaminerali.
Enye yezinhlanzi ezibaluleke kakhulu ekusetshenzisweni kwabantu yi-mackerel. Nakuba le nhlanzi iyinhlobonhlobo enamafutha, okuqukethwe kwekhalori ye-mackerel kusezingeni elivamile lokujwayelekile. E-mackerel ebanjwe ekwindla, amafutha angaba cishe ingxenye yesithathu yezinhlanzi. Kodwa-ke, zitholwa kalula ngomzimba, futhi amafutha acids aphulukisa umzimba, ahlanza izitsha ze- cholesterol futhi akwazi ukubonakala kwezinwele, izipikili nesikhumba.
Ukuqukethwe kwekhalori ye-mackerel
Okuqukethwe kwe-caloric ye-mackerel kunqunywa indawo yokuhlala yezinhlanzi kanye nesikhathi esithathwa ngayo. Ngakho-ke, i-mackerel yamanzi asenyakatho iyoba ne-caloric encane kunezinhlanzi ezihlala ezifudumele ze-oceanic. Ngokuqondene nesikhathi sokubamba, i-mackerel enamafutha kakhulu iba ekwindla, futhi ngokufanayo nama-calories amaningi. Okuqukethwe kwe-caloric yama-mackerel fresh nge-100 g kuhluka kusuka ku-150 kuya ku-200 kcal.
Ngaphezu kwalokho, okuqukethwe kwekhalori yenhlanzi kuncike endleleni yokulungiselela kwayo. Ukwanda ngenxa yokwelashwa kokushisa kanye nokwengezwa kwezithako ezihlukahlukene, isibonelo, amafutha.
Ukuqukethwe kwekhalori ye-mackerel, kuye ngokuthi indlela yokulungiselela:
- I-steam mackerel ibhekwa njengendlela ephansi kakhulu yokupheka. Lesi sidlo iqukethe amakhilomitha angu-160 kuphela. Phakathi nokudla, i-steam mackerel izosiza ukugcina impilo nokugcwalisa umzimba.
- Okuqukethwe kwekhalori ye- mackerel ebhaka kuhhavini kungama-kilojoule angu-170-190. Bhaka inhlanzi emikhondweni ekhethekile emanzini ayo, ngaphandle kokwengeza ukudlala kanye namafutha.
- Okuqukethwe kwekhaloriki yama- mackerel abilisiwe kungamayunithi angu-200. Izinhlanzi ezibilisiwe, ezibhaka nasezinyosi zingangena ekudleni kwansuku zonke ngokudla. Lolu hlobo lwezinhlanzi zokupheka kuphela luyakwandisa inani layo le-caloric.
- I-mackerel ekhanda ngomswakama ngumkhiqizo ozithandayo wabantu abaningi. Eqinisweni, indlela yesimanje yokubhema ayikho. Okubizwa okuthiwa ukubhema kwenziwa ngezinhlanzi ezinoshukela esikhwameni esikhethekile. Ngenxa yalokho, i-mackerel ithola ukunambitheka nokubukeka, isici semikhiqizo ebhemayo. Okuqukethwe kwe-caloric yenhlanzi enjalo kuncane-cishe i-kcal 220. Kodwa-ke, ama-reagents amakhemikhali angabaza ukusiza komkhiqizo onjalo.
- Okuqukethwe kwe-caloric yama- mackerel okuthosiwe kungama-kilojoule angu-240-260. Ngaphezu kokuqukethwe okuphezulu kwekhalori, lo mkhiqizo uphethe umthwalo esiswini nesibindi, ukuvimbela umzimba ukuba uhlanzwe ngokugcwele nokuphumula ngesikhathi sokudla.
- I-Mackerel yamafutha iqukethe
ngokwayo i-280 kcal, i-seasonings ehlukahlukene kanye namafutha amaningi. Ngakho-ke, i-mackerel ephekwe ngale ndlela ayifanele ukudla ngesikhathi sokudla. - Okuqukethwe kwe-caloric yama- mackerel anosawoti kuncike ku-brine lapho kuhlanganiswe khona nobude bokuhlala kule brine. Izingxenye ezingeziwe zafakwa kwi-brine, ama-calories amaningi ama-mackerel azoba. I-mackerel encane eyolisiwe, efakwe kwisisombululo esimisiwe salori, iyoba nekhalori elincane nje kuphela. Ukuqukethwe kwekhalori ephakathi kwama- mackerel anosawoti ngamayunithi angu-220.
- Ukuqukethwe kwekhalori yama- mackerel ashisayo atshisayo kungamayunithi angaphezu kuka-300. Ngakho-ke, inhlanzi, ephekwe ngale ndlela, akuyona umkhiqizo omuhle kakhulu wokudla ngesikhathi sokudla.