Izidlo ezininzi zokwelapha zincoma ukuthatha inyama ngentlanzi, kwaye yenza ngokuziwayo. Intlanzi ngenye yeemveliso ezidumileyo: iqulethe iprotheni eninzi, i-phosphorus, i-Omega 3 kunye ne-Omega 6 i-fatty acids kunye nezinye izinto ezincedo. Ngexesha elifanayo umxholo wekhalori weentlanzi uphantsi kakhulu. Oku kubangelwa kukuba le ntlobo yeentlanzi esibizwa ngokuba yi-fat (umzekelo, i-trout, i-salmon, i-mackerel) iqulethe phakathi kwe-14 ne-19% ye-fat, kuxhomekeke kwangexesha. Kuthiwani malunga neentlobo zeentlanzi ezingezona zintlanzi (njenge-flounder, bream, halibut)? I-fat content ngaphakathi kwayo ayikho ngaphezu kwe-3%! Ukongezelela, ioli yeentlanzi ibaluleke kakhulu kunokuba yinyama, nentlanzi ilula ngokugqithiswa ngumzimba. Qinisekisa ukuba yiyiphi intlanzi i-caloric encinci, kwaye ngaphezulu, ungasebenzisa itafile yekhalori yeentlanzi kunye nokutya kwezilwanyana zaselwandle, ukusuka kwikhalori ephantsi ukuya kweyona caloric.
Umxholo wekhalori yeetlanzi neentlanzi zaselwandle
| Igama leentlanzi | Ubungakanani bekcal nge 100 g |
|---|---|
| cod | 65 kcal |
| ipakeki | 79 kcal |
| pike | 85 kcal |
| ukugqithisa | 88 kcal |
| umtyholi | 91 kcal |
| inkunzi yemvu | 95 kcal |
| ukhula | 100 kcal |
| umchweli | 102 kcal |
| i-carp | 102 kcal |
| sprat | 105 kcal |
| i-bream | 105 kcal |
| ikhonkwane | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| som | 122 kcal |
| ityhuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| I-Hertic herring | 128 kcal |
| intsimbi | 130 kcal |
| sturgeon | 145 kcal |
| inkathazo | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| salmon | 170 kcal |
| salmon e pinki | 183 kcal |
| isibindi sesibindi | 290 kcal |
| Igama lezilwanyana zaselwandle | Ubungakanani bekcal nge 100 g |
|---|---|
| inyama yomhlaza | 78 kcal |
| intonga | 85 kcal |
| imfucu | 97 kcal |
| lobster | 99 kcal |
| iimbasa | 103 kcal |
| ukukhwela inyama | 114 kcal |
| squid | 118 kcal |
Ukutya kweentlanzi iintsuku ezilishumi
Emva kwezi ntlobo zentlanzi zingenangalisa ukuba ungabandakanyi iintlanzi ekudleni kwakho kwansuku zonke kwaye ungathathi indawo yintlanzi, ubuncinane kwizidlo ezithile. Emva kwakho konke, ngoncedo lweentlanzi awukwazi nje ukucebisa umzimba wakho ngokusetyenzwa ngokugcweleyo kwamavithamini kunye neemaminerali eziqulethekileyo, kodwa kwakhona ukulahla ubunzima obunzima! Ukutya kweentlanzi kuphantsi kweekhalori, ngoncedo lweentsuku zentlanzi zemihla ngemihla, umzekelo, unokuhlaziya ubunzima ngo-5 kg. Imenyu ekhethiweyo yenzelwe usuku olu-1 kwaye iquka intlanzi kunye nemifuno (oku kutya kukubizwa ngokuba yi-fish-vegetable). Zonke ezinye iintsuku zokutya udla ngendlela efanayo. Ukuhambelana nokutya kweentlanzi, kufuneka ulandele ngokungqongqo iziphakamiso zokusetyenziswa kwamanzi ngosuku.
Iresiphi yokutya kweentlanzi:
- Ngaphambi kwesidlo sakusasa, usela isilazi samanzi ngeqhekeza lemon.
- Ukutya kwasekuseni, kufuneka udle 1 iqanda (eliphekiweyo okanye elibiwe ngaphandle kwebhotile) kunye nenxalenye ye-cottage cheese engenamafutha. Phuza isidlo sakusihlwa 400 ml weti eluhlaza.
- Ngaphambi kwesidlo sasekuseni sesibini, uphinde uphuze iiglasi zamanzi kunye nemon (ukunciphisa ukuvalelwa kwindlala), uze udle 300 g weentlanzi ezincinci eziphekiweyo ngeentlanzi ezinokutsha okanye eziphekwe. Xa upheka intlanzi, awukwazi ukusebenzisa ityuwa, kodwa isitya esilungisiweyo singasondliwa ngemifuno eyomileyo kunye nemisonco (i-coriander, i-cumin, i-chili, i-basil, i-anyanisi, i-garlic). Ukutya kwidyert, yidle isithelo (ngaphandle kwamabhanana).
- Ngaphambi kokutya, siphuze i-500 ml yamanzi nge-lemon, uze udle i-350 g yeentlanzi ezibhakiweyo (okanye ezinye iiflanzi) kunye nesaladi yemifuno eluhlaza: nayiphi na iindidi zeklabishi, intsimbi ye-pepper, izaqathe, i-zucchini, iikomkom, iitato (yonke imifuno ngaphandle kweetatate). Isaladi uthele ipoyiji ye-yogurt engenamafutha kwaye ungeze imifino (parsley, dill, basil). Emva kokuhlwa kwasemini, akukhuthazwa ukuba aphuze iiyure eziyi-1.5.
- Ukutya isidlo akufanele kube ngaphaya kwe-18: 00. Ngaphambi kokutya, kufuneka uphuze iglasi yamanzi nge-lemon, uze udle intlanzi (300 g) kunye nemifuno (ngaphandle kwamazambane). Njengendlela yokukhetha, unokulungiselela umhluzi weentlanzi kunye nemifuno, ngoko kutya kuya kuba yinto ehlukeneyo kwaye kulula ukunyamezela.
- Ngaphambi kokulala, kucetyiswa ukuba uphuze i-tea ekhethekileyo yokulahleka kwesisindo, kuya kunceda ukuhlambulula umzimba kunye nokuqinisa umphumo wokutya. Ukuze wenze loo teyi, kubalulekile ukudibanisa i-100 g yamaqabunga e-birch omisiwe, engeza ama-10 g weqabunga elomileyo le-strawberries, 20 g ye-rootberry root, 10 g ye-cuff kunye neentyantyambo ze-cornflower kunye ne-20 g ye-horsetail (lo mxube ugcinwe ngesinyithi okanye nge-ceramic, izitya zokuvala). Brew 2 spoons of the mix for 0.5 liters of water, ubilise imizuzu emihlanu, uze ubambe enye i-10.