Ukolo ogazingiwe: ikhalori 100 igramu ngamunye

Ukolo ogazingiwe - a croup kakolweni durum labetibambile ukwelashwa ukushisa kuqala, bese asha bese wadalula ukuqedela yokuhlanza angawethusi. Kukhona izinhlobo ezintathu ukugaya: anolaka, mncane, mncane kakhulu. Fake kutsho okusanhlamvu ngokuthi koftelik nezinkulu - pilavlik. Ngaphandle efana okusanhlamvu corn okusanhlamvu noma Couscous, kodwa kusadingeka umehluko umsoco.

ukuthandwa

Ezitolo ukolo ogazingiwe esanda kutholakala futhi ngokushesha kwakuqala ukwanda phakathi baseYurophu, ngoba kuyinto kakhulu-kilojoule amaningi futhi umkhiqizo esihlwabusayo. ukolo ogazingiwe caloric ubiliselwe 83 kcal 100 grams ngasinye. Elithile ntandokazi iqolo eminyakeni kunikezwa eMpumalanga Ephakathi.

Ngokwesibonelo, e-Turkey aseyishumi izinhlobo okusanhlamvu. Inzuzo yikhono ngempumelelo esikhundleni irayisi, ibhali noma ukolo ogazingiwe Couscous. Ngo-calories liyobe njengoba low ngangokunokwenzeka. Lapho okusanhlamvu ukupheka musa liphuke, nobhontshisi qinani isimo sabo. Libuye ophelele nenhlanzi izitsha, imifino kanye nenyama, futhi sibonga ukolo ogazingiwe iqolo, kilojoule uphendulela ubuncane. Perfect tinhlobo letehlukene ukugxusha. Ukuze ukudla okushisayo ngokuvamile esetshenziselwa okusanhlamvu indawo futhi emihle ekhethiwe for salads, ukupheka sokwehlukile kyufta noma meatballs.

ukunambitheka

The main lolwehlukanisa okusanhlamvu ukolo ogazingiwe - ikhalori, kuba ongaphakeme ngokwanele, futhi high umsoco. Ngenxa ukunambitheka kwako kanye flavour ukukhanya Nutty, ukudla, kuhlangene ukolo ogazingiwe etholwe eliyingqayizivele futhi ezihlwabusayo kakhulu. A lonke okusanhlamvu inzuzo phezu kwamanye amasiko ukukhulisa cishe kathathu ivolumu umkhiqizo osuphelile. It kuvela ukuthi ekulungiseleleni 100 igramu isisindo owomileyo ube yiziphethu kokuqendwa wokudla ukudla kuyinto 300 amagremu.

isakhiwo

ukolo ogazingiwe Kuyamangalisa lenani eliphakeme uye wholegrain, ukubaluleka caloric 100 g ngalinye sincane kakhulu. Ngenxa sakugcina ukucutshungulwa igobolondo, ecebile izakhi mkhondo, zonke izakhi bahlale iqolo.

100 amagremu okusanhlamvu suhy equkethwe 8 amagremu fibre, 12.5 amagremu amaprotheni, 70 amagremu ama-carbohydrate, amafutha - 1.7 igremu. okuqukethwe caloric 350 kcal.

Phakathi kwesisindo inqubo kufanele ukulungiselela ukolo ogazingiwe, kilojoule amagremu 100 zokusanhlamvu okuphekiwe is, njengoba sekushiwo, 83 kilojoule, ngakho ekudleni kuba umkhiqizo esisemqoka, lapho ungakwazi kalula anelise iphango yakho. Lokhu okwatholakala kuyinto oluthile lokudla kubantu abane ukhuluphele kanye nesifo sikashukela. Kodwa ukusetshenziswa okweqile mkhiqizo abantu kolwelwesi ezingamahlalakhona is hhayi Kunconywa.

izakhiwo awusizo

Ukolo ogazingiwe iwumkhiqizo esihlwabusayo hhayi kuphela, kodwa futhi kakhulu ewusizo ngenxa sebuningini omkhulu amaminerali namavithamini B no E. Krupa esikuthola kalula emzimbeni. Perfect umsebenzi emathunjini inikeza wokuqukethwe lelisetulu fibre okusanhlamvu. Ingabe umkhiqizo ngendlela emangalisayo ewusizo ebukhoneni potassium ukolo ogazingiwe, insimbi, selenium, i-phosphorus, manganese, choline, amavithamini B5, B2, B6, B9, K, RR, futhi liqukethe inani kahle esikhulu ka-folic acid, njengoba okudingwa ngumzimba zesifazane. Ngokwanele ongaphakeme Inkomba glycemic has ukolo ogazingiwe. Calorie okuqukethwe izakhi futhi wenze leli wokudla ayebalulekile ekuphekeni.

Izimo

I contraindication kuphela iyatholakala kulabo bantu gluten eziqukethwe ukolo ogazingiwe, ungakwazi baxabane nomzimba.

Ukolo ogazingiwe Ukudla

Ngo wezokudla Ukudla umbandela eziyisisekelo ukusebenzisa ukolo ogazingiwe ukulungiselela wayo elungile. Emazweni ase-Eastern oluthile lokudla okulungiselelwe usebenzisa esiningi uwoyela noma ibhotela, futhi le ndlela ngokucacile kungahlali yokudla.

indlela ukulungiselela ukolo ogazingiwe kuphela futhi sokunene sifakwe emanzini. Oluthile lokudla kufanele igcwaliswe ngamanzi afudumele kuze ukuvuvukala. isikhathi sifakwe emanzini incike ubukhulu okusanhlamvu. Uma oluthile lokudla fake kutsho, isikhathi sifakwe emanzini obudingekayo esingaphansi ngoba okusanhlamvu indawo.

Ngemva ephelele ukolo ogazingiwe ukuvuvukala ilungele ukuze ungeze salads ukudla. Ukuze ziyahlukahluka imenyu Ukudla, ungakwazi mix cereal ngamakhambi fresh futhi zihambisana amahlamvu ulethisi. Imiphumela iba yinhlanganisela yokukhandleka izitsha yasekuqaleni ngokuphelele futhi wezokudla. Ukuze lolu hlobo ukudla futhi ilungele kuphekwe kwalokho dolma ukolo ogazingiwe. Kuvele inhlanganisela emangalisayo amahlamvu yamagilebhisi nokusanhlamvu uzokwenza ukunambitheka esiyingqayizivele nelesitsha.

Hlobisa Turkish

Okokuqala kubalulekile 4 noma 5 amaminithi Fry vermicelli. Okulandelayo udinga kancane uthele nendebe ukolo ogazingiwe ugovuze kancane. Khona-ke uthele amanzi, engeza '25 utamatisi unama nosawoti ukunambitha. Ingakapheli imizuzu engu-10 on ukushisa low ukuze uhlobise Ngokuzayo ke, bese bevala bese ukuphela imizuzu engaba 10 kuze ukuvuvukala ephelele okusanhlamvu. Ngo parallel, kubalulekile ukuba ubilise nendebe udali uhlanganise wonke izithako ngomumo, engeza imifino 15 amagremu kalamula.

Salad "TABULA"

Ukulungisa edingekayo amafutha omnqumo, ukolo ogazingiwe, anyanisi oluhlaza, utamatisi, parsley, Mint, basil kanye kalamula.

Okokuqala sidinga ukulungisa inani okusanhlamvu okuhle cwilisa kuze ukuvuvukala ephelele, wayesezibeka isidlo ngaphandle kokugeza ezengeziwe. Utamatisi efiselekayo ukhethe izinhlobo obukhulu, kufanele uthathe engajulile cubes ngokwanele. Vele uthathe kanye anyanisi esitsheni ehlukile futhi mix it ngosawoti, parsley oqoshiwe, Mint basil. Engeza kalamula uhlanganise kahle, bese wethula izithako cwilisa amaminithi angu-10. Ngemva kwesikhathi udinga ukwengeza amafutha omnqumo uhlanganise futhi. Okulandelayo, udinga ukuhlanganisa zonke izithako futhi abeke endishini isaladi. Hlobisa nge amacembe Mint futhi mhlawumbe basil. Indishi eqeda kuyadingeka ukubeka ngo efrijini impregnation ephelele, ngemva kwalokho-ke angasindisa etafuleni.

Salad uphelele ukudla ngesikhathi Ukudla, ngoba sihlanganisa okusanhlamvu ezifana ukolo ogazingiwe. amagremu 100 umkhiqizo osuphelile Per kufanele 143 kcal, 2 amagremu amaprotheni, 8 amagremu of fat, 12 amagremu of carbohydrate.

isaladi Elimnandi "TABULA" nge ukunambitheka okukhulu uyobheka ngokuphelele phezu kwetafula kuyoba ngaphezu kakhulu ashisayo.

Isobho nge ukolo ogazingiwe

Leresiphi sikhombisa ngenye indlela ukupheka okusanhlamvu: ukolo ogazingiwe okuphekiwe. Calorie okuqukethwe 100 grams ngasinye kuyoba 85 kcal.

Ngokuba ukulungiswa isidingo: ukolo ogazingiwe - 150 igramu, ingcosana Mint, 3 wezipuni phansi paprika, 150 amagremu udali, onion, 2 wezipuni utamatisi unama, 3 wezipuni amafutha yemifino (kangcono - omnqumo), usawoti kanye izinongo ukunambitha.

Ufaka ama-lentil kwi amanzi, ulethe ku-ngamathumba, bese ufaka ukolo ogazingiwe, paprika kanye nezinongo. Imizuzu 10 imizuzu.

Ngalesi sikhathi kufanele fake usike anyanisi bese gazinga cishe amabili imizuzu kuze brown golden, engeza unamathisele utamatisi kanye isiyaluyalu.

Okulandelayo, hlanganisa anyanisi okuthosiwe nokudla Mint ebhodweni bese ukuphela imizuzu 20 kuze kuphekwe. Ukuze ahlobise, ungasebenzisa amakhambi fresh.

Ukolo ogazingiwe nemifino

Ngokuba ukulungiswa uzodinga: 4 clove sikagalikhi, 1 tsp coriander nekhumini, 450 amagremu utamatisi, isitshalo seqanda 450 amagremu, 1 inkomishi okusanhlamvu ukolo ogazingiwe. Calorie okuqukethwe ngayinye amagremu 100 umkhiqizo osuphelile sincane kakhulu, ngakho kuwukukhetha ekahle kakhulu yokuba abantu ufuna sibalo.

Ukolo ogazingiwe kudingeka uthele amanzi abilayo futhi ake ume imizuzu 15. Ngalesi sikhathi kudingeka usike anyanisi u hlanganise ugarliki, ikhumini, coriander notamatisi, wagqoka umlilo kancane. Kulandelwe ngokwengeza isitshalo seqanda kanye iqolo. Hlanganisa kahle bese uqhubeke ibila imizuzu 20. I isiqedile isidlo fafaza ngamakhambi.

Ngenxa impahla yayo futhi kuzuzise ukunambitheka esiyingqayizivele, ukolo ogazingiwe e inqwaba nabalandeli emhlabeni jikelele. Delicious ukolo ogazingiwe ezihlukahlukene ezinhle Ukudla kwansuku, unezela umzimba omningi amavithamini namaminerali.