Inkukhu yenkukhu ingabizwa ngokuthi yingxenye ebaluleke kakhulu yenkukhu yenkukhu. Iqukethe ukwakheka okuwusizo okucebile, ngenxa yokuthi kuyakwazisa kakhulu futhi kunconywa ukuthi kusetshenziswe wonke amaqembu abantu.
Nakuba abanye abalandeli bokudla kwemifino bathi umzimba wethu awudingi inyama nokuthi iphrotheni edingekayo ingatholakala ekudleni kwezitshalo, izifundo eziningi zisho okuphambene. Ama-proteine asetshala ayenakho ukuhluka okuhlukile kweprotheyini yesilwane. Ngakho-ke, ukudla okutshala imifino akusiyo indawo egcwele yemikhiqizo yezilwane. Indlela enhle kulabo abafuna ukudla kahle futhi badle ukudla okunamafutha amancane yisifuba senkukhu.
Mangaki ama-kcal asezinsini zekhukhu?
I-caloric okuqukethwe kwebele lezinkukhu iphansi futhi ihlelwe ngu-113 kcal nge-100 g yemikhiqizo engcolile. Uma uthatha njengesisekelo, i-caloric yansuku zonke ephakanyisiwe yokudla ukudla, ingxenye yesifuba sezinkukhu i-5.6% kuphela yamakhilomitha ayizigidi. Lokhu okuqukethwe kwe-caloric, kanye nokwakhiwa okuwusizo, kudonsela ukunakekelwa kwabaningi bokudla. Ukubukeka kokudla okudliwayo kusanda kushintsha kakhulu, futhi isifuba sezinkukhu seyisivakashi esivamile ematafuleni okudla. Ukusetshenziswa kwalo ngokulinganisela ngesikhathi sokudla kusiza ukugwema amaprotheni indlala futhi kugcwalise umzimba ngamavithamini namaminerali abalulekile.
Iningi lamakholori encelweni yenkukhu useprotheni. Ama-protein athatha cishe u-84% wazo zonke i-khalori.
Okuqukethwe kwekhalori yesikhumba sekhukhu abilisiwe
Ngenxa yokuqukethwe kwekhalori ephansi, okuqukethwe okuncane kakhulu kwe-fat kanye nokwakheka okuwusizo, inyama yezinkukhu iyingxenye yeqembu lemikhiqizo yokudla. Kodwa-ke, lapho kusetshenzwa ukwelashwa kokushisa ikhalori yokudla kwenkukhu inyama iyanda. Ukwengeza, ukuthuthukisa ukunambitheka kwenyama yenkukhu emhlophe, ukudlala kanye nezinye izithako kwanezelwa, okukhulisa kakhulu inani layo le-caloric.
Uma inyama yenkukhu isetshenziselwa ukudla, khona-ke indlela engcono kakhulu yokuyilungisa iyobe ishisa. Ubisi olubilisiwe luhlanganiswe kahle nemifino futhi lunenani lama-caloric cishe amayunithi angu-137.
Okuqukethwe kwekhalori yebele yenkukhu ebhaka
Ibele lezinkukhu lokubhaka lisiza ukugcina zonke izinto eziwusizo ezicebileyo. Kungcono ukubhaka inyama enamafutha, bese kungadingeki ukwengeze amafutha engeziwe. Uma kungenjalo isingeniso sengezwe esidlweni, okuqukethwe kwe-caloric kwesifuba kuzohlala kufana - 113 kcal. Kodwa-ke, ngokuvamile ngesikhathi sokubhaka ukudla, usawoti, ugarlic, ibhotela nezinye izithako zengezwa. Izithako ezengeziwe zandisa okuqukethwe kwekhalori yomkhiqizo oqediwe kuya ku-150 kcal.
Abalobi bezinye zokupheka baneluleka ukwehlisa isifuba ngaphambi kokubhaka amahora ambalwa ku-brine. Kulesi simo, ukukhuphuka kokuqukethwe kwekhalori kuzoxhomeka kohlobo nokuhlushwa kwe-brine.
Okuqukethwe kwekhalori yebele yenkukhu ephumayo
Isifuba esiphakeme sokubhema akufanele sibe nezinxenye ngaphandle kosawoti. Ukwengezwa kwezikhathi zokuphumula kungaba uphawu lokuthi izinto zokusetshenziswa azihambanga.
Isifuba sekhwalithi esiphezulu esimweni sokubhema ngumkhiqizo odlayo ngokomzimba, ngoba uqukethe cishe u-184 kcal ngemali engu-100 yemkhiqizo.
Amakholomu webele enkukhu
Ukupheka amanzi okukhunjulwa kwamathumba ezinkukhu, imifino kanye nokuphuza ukudlala. Njengoba okuqukethwe kwe - caloric yezingxenye ezengeziwe kuncane kakhulu kunokuqukethwe kwekhalori yenyama yenkukhu, kutholakala okutholakala nge-calorie encishisiwe yokuqukethwe. I-100 g yesifuba se-chicken braised iqukethe cishe i-kcal 93. Ngesikhathi esifanayo, akukho amafutha engeziwe engeziwe angeziwe. Amathunjana enkukhu kumele athwale ngamanzi amancane.