I-omelette - okuqukethwe kwekhalori

I-Omelette iyidlakufesi ethanda intandokazi yabantu abaningi emhlabeni jikelele. Wonke umuntu uyayilungiselela ngendlela yakhe: abanye bavele bashaye amaqanda ambalwa, abanye bengeze ubisi noma amanzi kubo, abanye badla isitsha nge anyanisi, utamatisi, ham neminye imikhiqizo. Kukhona inombolo enkulu yokuhluka kwalesi sidlo, futhi i-omelette ngayinye inokuqukethwe kwayo kwekhalori . Kusukela kulesi sihloko uzothola ngokubaluleka kwamandla ezinhlobo ezivame kakhulu zalesi sitsha sakusasa emaqanda.

Okuqukethwe kwe-caloric kwe-omelet

Cabanga ngezindlela ezahlukene zokupheka nokuthi, ngokuya kwabo, okuqukethwe kwekhalori yomkhiqizo wokugcina kuzoshintsha:

• i-omelet yama-classic evela emaqanda amabili - 118 kcal nge-100 g;
• i-omelet amaqanda nobisi - 184 kcal;
• iqanda noshizi - 340 kcal;
• i-omelet nobisi 1% umusi - 135 kcal;
• omelet utamatisi - 165 kcal.

I-Omelet yokudla inexabiso le-caloric lama-unit angama-110 futhi i-pair of amaqanda ahlwithwe ngaphandle kwezithasiselo eziphekwe emotweni.

Ukuze kube lula, ake sicabangele okuqukethwe kwekhalori yezithasiselo ezithandwayo kakhulu ze-omelets. Ukubala okuqukethwe kwekhalori yesidlo esilungisiwe, engeza inombolo ekhonjisiwe ngenani lamandla we-omelet (noma ngaphandle kobisi):

• utamatisi - 18 kcal nge-100 g;
• ushizi - cishe i-kcal 300 nge-100 g;
• I-pepper yesiBulgaria - 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 - i-kcal 41 nge 100 g;
• amakhowe - 28 kcal nge 100 g;
• iminqumo - 115 kcal per 100 g.

Ngakho-ke, inani lamakholori e-omelet ngokuqondile lixhomeke ezingxenyeni ozisebenzisayo uma upheka. Ngaphezu kwalokho, inani lamafutha liyakuthinta: kungcono ukupheka nge-ceramic yesimanje noma i-Teflon pan, engadingi ukwengezwa kwamafutha.

Izinzuzo ze-omelet yekusasa

Akuyona imfihlo ukuthi amaqanda angumkhiqizo weprotheyini olinganiselayo, okulungile ukuqala usuku. I-Omelette - isidlo esinomsoco kuphela, kodwa futhi siyasiza, ngoba emaqanda kunamavithamini A, B1, B6, B9, E noD, kanye namaminerali njengensimbi nomzana. Ngenxa yalokhu, awukwazi nje ukujabulela ukunambitheka okumnandi, kodwa futhi uqinise umzimba wakho, uthole izinto eziningi ezibalulekile kusukela ekuseni.

Ngaphezu kwalokho, umuntu ovamile akadla ukudla imifino nezithelo, futhi ungengeza ama-mushroom, imifino nemifino ku-omelet, okwenza isidlo sibe usizo nakakhulu emzimbeni wonke.

Ekhuluma ngezinzuzo zama-omelets, kufanelekile ukukhumbuza nokulimaza - ngaphandle kokuthi uyipheke umbhangqwana, kungenzeka ukuthi uyayifisa lokhu kudla, kanti lolu hlobo lokuphathwa kwezokushisa lukhuni ukubona umzimba.

I-Omelette yokudla kwesidlo sasekuseni

I-Omelette ingenye yezinketho zasekuseni ezinconywayo kulabo abafuna ukunciphisa umzimba. Lokhu kuchazwa ngokucacile: i-omelette iyinomsoco futhi inomsoco, iqukethe izakhi eziningi futhi ikuvumela ukuba u-toned futhi ungakhumbuli ukudla kuze kube semini. Ngaphezu kwalokho, kulula ukulungiselela, okusho ukuthi ukudla kwasekuseni okunjalo ngeke kuphume ohlelweni.

Ake sicabangele ukuhlukahluka kokudla kokukhula okuncane, ngokusekelwe ezimisweni zokudla okunempilo, lapho i-omelet isetshenziselwa ukudla kwasekuseni.

Inketho 1

1. Ukudla kwasekuseni: i-omelette nobisi, itiye eluhlaza ngaphandle kweshukela, ucezu lwesinkwa se-bran.
2. Usuku lokudla: ingxenye yesaladi emifino ehlanzekile, isitsha sesobho.
3. Isinkwa se-ntambama: i-apula.
4. Isidlo: inyama yenkomo ibhakwa nge-zucchini noma i-zucchini.

Option 2

1. Ukudla kwasekuseni: i-omelet ne-utamatisi, itiye eluhlaza ngaphandle kweshukela, ucezu lwesinkwa se-bran.
2. Usuku lokudla: isaladi kusuka emifino ebilisiwe (njenge-vinaigrette), isobho semifino esilula.
3. Intambama yokudla: i-kiwi.
4. Ukudla kwesidlo: inkukhu, iboshwe neklabishi.

Option 3

1. Ukudla kwasekuseni: i-omelet ngamakhowe, itiye eluhlaza ngaphandle kweshukela, ucezu lwesinkwa se-bran.
2. Usuku lokudla: ingxenye ye-buckwheat nge-yenkomo, itiye ngaphandle noshukela.
3. Intambama yesiphuzo: ingilazi yogurt.
4. Ukudla kwesidlo: ama-squid akhonza namazambane abilisiwe.

Option 4

1. Ukudla kwasekuseni: i-omelette nge ushizi, itiye eluhlaza ngaphandle kokushukela.
2. Usuku lokudla: ukukhonza isobho-puree, itiye ngaphandle ushukela.
3. Intambama yesiphuzo: isigamu sendebe ye-cottage shizi.
4. Isidlo: inhlanzi ebhakawe nemifino.

Ungakhohlwa ukuthi isidlo sakusihlwa kufanele siphele amahora amathathu ngaphambi kokulala, futhi izingxenye akufanele zibe "okuningi" zokudlela. Ukudla kanjalo, uzothola ukuvumelanisa kalula futhi ucebise umzimba ngezinto eziwusizo.