Ake sibale ukuthi mangaki amakhalori encelweni yenkukhu

Ubani ongawuthandi inkukhu: othosiwe, osiwe, ogwayiwe, ophekwe ngemifino! Kusukela kuhlu lwalezi zitsha, abaningi bakho kakade "kakade". Kodwa abachwepheshe beqiniso yenkukhu bayazi ukuthi inhle kakhulu kunazo zonke enkukhu isifuba. Akuyona into emangalisa ukuthi le ithenda, inyama emhlophe egcwele emhlophe iyisisekelo sezitsha eziningi zokudla nezondlo ezisiza ukuthola isithombe esihle, ukuqeda amakhilogremu engeziwe. Sithatha amazwi ethu kulezo zithembiso, futhi bambalwa bethu bacabanga ngakho-empeleni, bangaki amakhilogrekhi asebelezini lekhukhu? Futhi kufanele kuphekwe kanjani ukuba ukudla okudla ngempela?

Mangaki amakhilogremu encwabeni entsha yenkukhu

Ngakho-ke, ake sibone futhi sinqume okuqukethwe kwekhalori yalokhu umkhiqizo. Ngama gramu angu-100 encelisa inkukhu (ngaphandle kwesikhumba) iqukethe ama-carbohydrate - 0.02 amagremu, ama-protein - 21.8 amagremu, amanoni - 3.2 amagremu. Ukwazi lezi zimingcele, singakwazi ukunquma okuqukethwe kwekhalori kulo mkhiqizo. Ukuze wenze lokhu, kwanele ukwandisa inani lamafutha ngo-9 (inani elifanayo lamakhalori aqukethe igramu elilodwa lamafutha), kanye namaprotheni nama-carbohydrate ngo-4 kcal. Njengoba senze izibalo ezidingekayo, sithola lokhu okulandelayo: ama-fat akhawunti angu-28.8 kcal, kanye nama-protein angu-87.2 kcal. Manje sesikulungele ukuphendula umbuzo ophakanyisiwe mayelana namakhilogremu amangaki encelweni yenkukhu. Ukwengeza inani lama-khalori ngamafutha namaprotheni (asiwacabangi ama-carbohydrates, ngoba kunambalwa kakhulu kuwo), futhi sithola lokho kuhlombe lwezinkukhu, olungazange lwenzeke ukwelashwa okushisa futhi aluqukethe izithasiselo ezengeziwe ngendlela yamafutha, Amasila, ama-seasoning, amafutha, angaba ngu-116 kcal. Ngakho isiphetho - lokhu kuyi-calorile ephansi kakhulu, umkhiqizo wokudla, okufanelekile ukuyisebenzisa ekudleni lapho ulahlekelwa isisindo!

Izinkukhu zezinkukhu zebele ezincane

Ucabanga ukuthi yiziphi izitsha ezincane zekhalori ezingenziwa ezincelweni zenkukhu? Into yokuqala efika engqondweni ukupheka lo mkhiqizo kumbhangqwana. Isifuba sezinkukhu ku-boiler kabili silungiswe kalula. Kwanele ukuyibeka ngaphambi kosizi olusuka ku-kefir, amakhambi aphunga kanye nosawoti. Ngemva kokuhlala ihora elikuyo, inyama izoba ithenda futhi ithambile. Manje sidinga ukuvumela amabele ukuba agijime (uwabeke ku-grate). Okwamanje, uthathe cubes amazambane, bell pepper, utamatisi. Engeza usawoti emifino, engeza ukhilimu (unga, kodwa imayonnaise engathandeki). Yenza ukusika emabeleni ukuze uthole "amaphakheji", owenza ngemifino. Beka konke lokhu okuyisimangaliso emandleni okuqhuma futhi upheke uze ulungele (25-30 min.). Futhi elinye iphuzu: labo abafuna lonke ijusi kusuka imifino nezinkukhu izinkukhu hhayi ukugeleza, bangagcina isifuba ngasinye in foil bese upheka kuyo. Kuphela kulesi simo kubalulekile ukucabangela ukuthi isikhathi sokupheka sizokwanda ngamaminithi angu-10-15.

Labo abanesithakazelo ukuthi bangaki ama-khalori encelweni yenkukhu nemifino ephekwe ngabashadikazi, bathi okuqukethwe kwe-caloric cishe kulinganiselwe futhi kulingana no-164 kcal ngamagremu ayikhulu okudla okulungiselelwe.

Ibele lezinkukhu eliphekwe iParmesan

"Inkukhu Parmesan" isidlo esilula kodwa esihlwabusayo kakhulu. Ukuze uthole isifuba sangempela senkukhu eliphekwe "i-Parmesan", kuyadingeka ukuxuba izithako ezomile kanye "ezimanzi" ngokwahlukene ezitsheni ezimbili. Ngesitsha esisodwa, gubha isinaphi lwesinaphi, nge-apula juice, 2 i-garlic clove edlula i-garlic, kanye nezipuni ezimbalwa zebhotela. Ingxube kufanele ifane njengenhlama yama-pancake. Ubuningi besardadi nejusi abukhonjiswa ngokuqondile, ngoba kuyindaba yokunambitheka. Gcoba kule sauce imizuzu engu-30 yenkukhu yamabele. Ngesikhathi esifanayo, kwelinye isitsha, xuba ama gramu ayi-grams ka-Parmesan, ama-gramu angu-50 ama-alimondi achotshoziwe, usawoti, pepper, basil nesinkwa esimhlophe esimhlophe siphunduka sibe yimvuthu. Ngaphezu kwalokho konke kulula: gcoba amabele asolwandle ngokuhlanganiswa kwezithako ezomile, uwafake emaphoyiseni bese uwathumela kuhhavini ngesigamu sehora.

Ukubiza lokhu iresiphi ukudla okunzima kakhulu kunzima, kepha nokho, uma sizama ukubala ukuthi zingaki amakhilogrekhi enkanjeni yenkukhu "i-Parmesan", sithola isibalo esilinganiselwa ku-185 kuya ku-220 kcal. Kungani singacacisi ngokuqondile? Ngenxa yokuthi okuqukethwe kwekhalori yalesi sidlo kuzoxhomeka ngokulingana nenani lebhotela, amantongomane nesinkwa owawujwayele ukukwenza.

Nazi izitsha ezinomsoco futhi eziwusizo kakhulu ezivela emhlophe inyama yenkukhu ongakwazi ukuzibamba ngezikhathi ezinzima zokudla!