Inhlanzi ngumkhiqizo oyingqayizivele owethulwa ngokwemvelo njengeprotheni elula kalula, engeke iholele esitokisini esiningi. Izinhlobo eziningi zezinhlanzi ziwumthombo omuhle kakhulu we-phosphorus, i-iodine, i-calcium, i-selenium ne-zinc, kanye nama- vithamini B. Okufanelekile ukunciphisa inhlanzi ephansi kakhulu yekhalori - okuthiwa "izinhlobo ezinzima".
Izinhlobo zekhalori ezincane zezinhlanzi
Izinhlobo zezinhlanzi ze-Skinny, okuqukethwe okungenayo amafutha okungadluli ku-4%, kuhlanganisa nabangane abaningi futhi abathandwa yizinhlobonhlobo eziningi. Phakathi kwazo kungabalwa ohlwini olufana ne-cod, i-perch yomfula, i-mullet, i-haddock, i-navaga, i-hake, i-pike, i-vobla, i-pollock, i-pike, i-bream, i-saithe, i-blue whiting, i-flounder. Okuqukethwe kwama-caloric ezinhlanzi ezinjalo kungamayunithi angu 70-90 kuphela ku-100 g yemikhiqizo.
Uma sikhuluma ngokuthi iyiphi inhlanzi ikhalori ephansi kunazo zonke, impendulo iveza ukuthi i-cod. Isikhundla esiphambili siphinde sithathwe yi-pollock, i-pollock ne-blue whiting.
Indlela yokupheka inhlanzi ephansi khalori?
Njengomthetho, inhlanzi ephansi yekhalori iyakulungele ukuthosa, ukubhaka, ukubilisa, ukuhamba. Uma ukhuluma ngezindlela zokudla zokupheka, khona-ke ungashiya konke okufakwe ohlwini, ngaphandle kokufrywa - ukusetshenziswa kwamafutha akumukeleki, futhi uma unquma ukudoba inhlanzi enjalo, khetha i-grill. Noma kunjalo, le nketho kungenzeka ibe yomile. Ukupheka okuphelele - bhaka ku-foil nemifino.
Uma unesihluthulelo sezinhlanzi ezincane-calories, ungakwazi ukuthenga isidlo esiphundu nesiphuzo: ubhake izibopho esitsheni ngaphansi koqweqwe lwe-anyanisi no-10% ukhilimu omuncu. Le ndlela yokupheka yenza inhlanzi ibe lula futhi ithambile.
Ngaphezu kwalokho, izinhlanzi ezinjalo zingabiliswa futhi zenziwe njengendlela yokubandayo, zibeke esitsheni ngaphansi koqweqwe lwezinqathe kanye no-anyanisi abanjwe nge-tomato unamathisele.
Noma ngabe iyiphi indlela yokupheka oyikhethayo, qiniseka ukuthi awusebenzisi amafutha nezinye izithako zekhalori ngenkathi upheka, ukuze ungakhulisi inani lamandla wesidlo esilungisiwe.