Omelette - umxholo wekhalori

I-Omelette yidlakufesi yokuthanda abantu abaninzi emhlabeni jikelele. Wonke umntu uyilungiselela ngendlela yabo: abanye bavele babethe amaqanda ambalwa, abanye bongeza ubisi okanye amanzi kubo, abanye bancedisa isitya kunye anyanisi, utamatisi, ham kunye neminye imikhiqizo. Kukho inamba enkulu yokutshintsha kwesi sidlo, kwaye i-omelette nganye inomxholo wekhalori . Kusuka kweli nqaku uza kufunda malunga nexabiso lentengo yeentlobo eziqhelekileyo zesi saziso sakusasa emaqanda.

Umxholo we-caloric we-omelet

Cinga iindlela ezahlukeneyo zokupheka kwaye, ngokuxhomekeke kubo, umxholo wekharori womveliso wokugqibela uya kutshintsha:

• i-omelet yeklasi evela kumaqanda amabini - 118 kcal nge-100 g;
• i-omelet evela kumaqanda ngobisi - 184 kcal;
• iqanda ngeeshizi - 340 kcal;
• i-omelet nobisi 1% ye-steam - 135 kcal;
• i-omelet kunye neetatayi - 165 kcal.

I-Omelet yondlo inexabiso le-caloric malunga neeyunithi ezili-110 kwaye ibini lamaqanda ahlanjululwe ngaphandle kweezithako eziphekwe kwi-steam.

Ukulungelelanisa, makhe siqwalasele umxholo wekhalori wezithako ezithandwa kakhulu kwi-omelets. Ukubala okuqukethwe kwekhalori yesitya esilungisiwe, yongeza inani elibonisiweyo kwixabiso le-omelet (kunye okanye ngaphandle kobisi):

• iitato-18 kcal nge-100 g;
• ushizi - malunga ne-kcal 300 nge 100 g;
• I-pepper yaseBulgaria - 28 kcal nge-100 g;
• ham - 145 kcal nge 100 g;
• inyama yenkukhu - 219 kcal nge 100 g;
• ubisi 1% - 42 kcal nge 100 g;
• anyanisi - 41 kcal nge 100 g;
• amakhowe - 28 kcal nge 100 g;
• iminquma - 115 kcal nge 100 g.

Ngaloo ndlela, inani leekhalori kwi-omelet ngokuthe ngqo kuxhomekeke kwiimveliso ozisebenzisayo xa upheka. Ukongezelela, inani leoli lichaphazela: kukulungele ukupheka kwi-panamic okanye i-Teflon pan, engadingi ukongezwa kweoli.

Iinzuzo ze-omelet kwasekuseni

Ayikho imfihlo yokuba amaqanda angumgangatho weprotheni olinganiselayo, olungele ukuqala usuku. I-Omelette - isidlo esingenasondlo kuphela, kodwa sinceda, kuba kumaqanda kukho iivithamini A, B1, B6, B9, E ne-D, kunye nezombiwa ezifana nesinyithi kunye nedolophana. Siyabulela kule nto, awukwazi ukuzonwabisa nje kuphela, kodwa ukomeleza umzimba wakho, ukufumana izinto ezibalulekileyo ukususela ekuseni.

Ukongezelela, umntu oqhelekileyo akayidla imifuno kunye neziqhamo, kwaye unokufaka ama-mushroom, imifuno kunye nemifino kwi-omelet, eyenza isitya sibe luncedo ngakumbi kumzimba wonke.

Ukuthetha malunga neenzuzo ze-omelets, kukufanelekile ukukhumbula nokulimaza - ngaphandle kokuba uyipheke isibini, mhlawumbi uloba oku kutya, kwaye olu hlobo lonyango lokushisa lunzima ukuluqonda ngomzimba.

I-Omelette yokunciphisa umzimba

I-Omelette yenye yeendlela zokuncinwa kwekusasa kulabo abafuna ukunciphisa umzimba. Oku kuchazwa ngokucacileyo: i-omelette isondlo kwaye isondlo, iqulethe ezininzi izondlo kwaye ikuvumela ukuba utye kwaye ungakhumbuli ukutya kuze kube semini. Ukongezelela, kulula ukuyilungisa, oko kuthetha ukuba isidlo sasekuseni asiyi kuphuma kwishedyuli.

Makhe siqwalasele ezinye iintlobo zesondlo zokukhula ezincinci, ngokusekelwe kwimigaqo yesondlo esifanelekileyo, apho i-omelet isetyenziselwa isidlo sakusasa.

Option 1

1. Ukutya kwasekuseni: i-omelette kunye nobisi, itiye eluhlaza ngaphandle kweshukela, iqhekeza lesonka.
2. Ukutya: inxalenye yesaladi kwimifuno esitsha, isitya sesobho.
3. Ngomso wamasala: i-apula.
4. Ukutya isidlo: inyama yenkomo ibhaka nge zucchini okanye zucchini.

Option 2

1. Ukutya kwasekuseni: i-omelet kunye neetatatayi, itiye eluhlaza ngaphandle kweshukela, isiqwenga sesonka se-bran.
2. Ukutya: isaladi kwimifuno ebilisiwe (njenge-vinaigrette), isobho semifuno esilula.
3. Ngomso emva kokuhlwa: i-kiwi.
4. Ukutya isidlo: inkukhu, ikhwebu neklabishi.

Option 3

1. Ukutya kwasekuseni: i-omelet ngamakhowe, itiye eluhlaza ngaphandle kweshukela, isiqwenga sesonka se-bran.
2. Ukutya: inxalenye ye-buckwheat kunye nenkomo, itiye ngaphandle kweshukela.
3. Ngentambama yokutya: igrati yegour.
4. Ukudla isidlo: i-squid iyenziwe ngeetayibhile ezibilisiwe.

Ukhetho 4

1. Ukutya kwasekuseni: i-omelette kunye noshizi, itiye eluhlaza ngaphandle kweshukela.
2. Ukutya: ukukhonza isobho-puree, itiye ngaphandle kweshukela.
3. Ngentambama yokutya: ihafu yesende ye-cottage cheese.
4. Ukutya isidlo: iintlanzi eziphekwe ngemifuno.

Ungakulibali ukuba isidlo sakusihlwa kufuneka siphele iiyure ezintathu ngaphambi kokulala, kwaye iziqephu akufanele zibe "ngaphezulu zokutya". Ukutya ngoko, uza kuphinda uvuseleleke kwaye ucebise umzimba kunye nezinto ezincedo.