Izidlo eziningi zokwelapha zincoma ukufaka inyama esikhundleni senhlanzi, futhi yenza ngokuziwayo. Inhlanzi ingenye yemikhiqizo yokudla ehlonishwa kakhulu: iqukethe inani elikhulu lamaprotheni, i-phosphorus, i-Omega 3 ne-Omega 6 fatty acids kanye nezinye izakhi eziwusizo. Ngesikhathi esifanayo okuqukethwe kwekhalori yenhlanzi kuphansi kakhulu. Lokhu kungenxa yokuthi ngisho nalezo zinhlobo zezinhlanzi esibizwa ngokuthi amafutha (isibonelo, i-trout, i-salmon, i-mackerel) ziqukethe amafutha angama-14 no-19%, kuye ngenkathi. Futhi kuthiwani ngezinhlobo zezinhlanzi ezingezona amafutha (njenge-flounder, bream, halibut)? Okuqukethwe kwamafutha akuwona okungaphezu kuka-3%! Ngaphezu kwalokho, amafutha wezinhlanzi awusizo kakhulu kunenyama, futhi inhlanzi ibanjwe kalula ngumzimba. Thola ukuthi iyiphi inhlanzi engaphansi kwekhalori, futhi okungaphezulu, ungasebenzisa ithebula lekhalori yezinhlanzi nezilwane zasolwandle, kusukela kwikhalori ephansi kunazo zonke kuya ku-caloric kakhulu.
Ithebula lekhalori lezinhlanzi nezilwane zasolwandle
| Igama lezinhlanzi | Inani le-kcal nge-100 g |
|---|---|
| ikhodi | 65 kcal |
| pike perch | 79 kcal |
| pike | 85 kcal |
| sishaya | 88 kcal |
| crucian | 91 kcal |
| inqama | 95 kcal |
| i-herring | I-kcal eyi-100 |
| umbazi | 102 kcal |
| i-carp | 102 kcal |
| u-sprat | 105 kcal |
| i-bream | 105 kcal |
| i-perch | 106 kcal |
| tulka | 109 kcal |
| isimo se-halibut | 112 kcal |
| i-goby | 112 kcal |
| som | 122 kcal |
| i-tuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| Uhlu lwe-Baltic | 128 kcal |
| i-acne | 130 kcal |
| i-sturgeon | 145 kcal |
| i-trout | 148 kcal |
| mackerel | 152 kcal |
| i-sardine | 168 kcal |
| i-salmon | 170 kcal |
| i-salmon ebomvu | 183 kcal |
| i-cod isibindi | 290 kcal |
| Igama lezidakamizwa zasolwandle | Inani le-kcal nge-100 g |
|---|---|
| inyama yomdlavuza | 78 kcal |
| izinkuni | 85 kcal |
| izinhlanzi | 97 kcal |
| i-lobster | 99 kcal |
| izinhlanzi | 103 kcal |
| bamba inyama | 114 kcal |
| squid | 118 kcal |
Ukudla kwezinhlanzi ezinsukwini eziyishumi
Emva kwalezi zindawo ezizuzisayo zezinhlanzi kungaba okungaqondakali ukuthi ungafaki izinhlanzi ekudleni kwakho kwansuku zonke futhi ungabuyiseli inyama ngenhlanzi, okungenani kwezinye ukudla. Ngempela, ngosizo lwezinhlanzi awukwazi ukucebisa umzimba wakho kuphela ngeqoqo eligcwele lamavithamini namaminerali eliqukethe, kodwa futhi ususe isisindo esiningi! Ukudla kwezinhlanzi kuncane kakhulu-khalori, ngosizo lwezinsuku eziyishumi zokudla kwezinhlanzi, isibonelo, ungalahlekelwa isisindo ngo-5 kg. Imenyu ehlongozwayo yenzelwe usuku olulandelayo futhi ihlanganisa inhlanzi nemifino (lokhu kudla kuthiwa yizinhlanzi-zemifino). Zonke ezinye izinsuku zokudla udla ngendlela efanayo. Ukunamathela ekudleni kwenhlanzi, kufanele ulandele ngokuqinile izincomo zokusetshenziswa kwamanzi ngosuku lonke.
Iresiphi yokudla kwezinhlanzi:
- Ngaphambi kwesidlo sasekuseni, uphuza ingilazi yamanzi ngesigaxa selamula.
- Ukuze uthole ukudla kwasekuseni, udinga ukudla amaqanda ama-1 (okuphekwe noma okuthosiwe ngaphandle kwebhotela) kanye nengxenye ye-cottage cheese engenamafutha. Phuza kwasekuseni 400 ml weti elihlaza.
- Ngaphambi kwesidlo sasekuseni sesibili, uphinde uphuze ingilazi yamanzi ngelamula (ukunciphisa umuzwa wendlala), bese udla ama-300 g wezinhlanzi ezinamafutha abilisiwe aphansi nemifino ephekiwe noma ephekwe. Uma upheka inhlanzi, awukwazi ukusebenzisa usawoti, kodwa isitsha esilungisiwe singanakekelwa ngamakhambi omisiwe nezinongo (i-coriander, i-cumin, i-chili, i-basil, i-anyanisi, i-garlic). Ukuze uthole i-dessert, udle izithelo ezithile (ngaphandle kwebhanana).
- Ngaphambi kokudla, phuza ama-500 ml wamanzi ngelamula, bese udla ama-350 g wezinhlanzi eziphekwe (noma ezinye izilwane zasolwandle) kanye nesaladi yemifino eluhlaza: noma yiziphi izinhlobo zeklabishi, i-bell pepper, izaqathe, i-zucchini, ukhukhamba, utamatisi (yonke imifino ngaphandle kwamazambane). Isaladi uthele isipuni sama yogurt angenamafutha bese ufaka imifino (iparsley, dill, basil). Ngemuva kokudla kwasemini, akunconywa ukuba baphuze amahora angu-1.5.
- Ukudla isidlo akufanele kube ngaphambi kuka-18: 00. Ngaphambi kokudla, kufanele uphuze ingilazi yamanzi nge-lemon, bese udla inhlanzi ene-steamed (300 g) nemifino (ngaphandle kwamazambane). Njengoba ukhetha, ungakwazi ukulungiselela inhlanzi umhluzi nemifino, khona-ke ukudla kuzoba okuhlukahlukene futhi kulula ukubekezelela.
- Ngaphambi kokulala kunconywa ukuphuza itiye ekhethekile yokulahlekelwa isisindo, kuzosiza ukuhlanza umzimba nokuqinisa umphumela wokudla. Ukuze wenze itiye elinjalo, kubalulekile ukuxuba ama-100 g amaqabunga e-birch omisiwe, engeza ama-10 g wamaqabunga omisiwe we-sitrobheli, ama-20 g we-elderberry izimpande, 10 g we-cuff nezimbali ze-cornflower, no-20 g we-horsetail (le ngxube igcinwe ngensimbi noma nge-ceramic, izinsimbi eziqinile-zokuvala). Brew 2 wezipuni we-mix for 0.5 amalitha amanzi, ubilise imizuzu emihlanu, bese uqhubeka elinye 10.