Kwizinto ezininzi zokutya, iingcali zibonisa ukusebenzisa inyama yenkomo ebilisiwe njengeyona nto iphambili yeprotheni, umxholo wekhalori ophantsi kakhulu kunezinye izitya zenyama. Ukuphikisana nayo kunokuphela kwenkomo yenkwenkwezi - kodwa ukupheka kuyindlela efikelelekayo yokupheka.
Umxholo we-caloric yenkomo yenkomo ebilisiwe
Ixabiso lamandla lenkomo lixhomekeke kakhulu kwiindawo zesidumbu esisuswa. Inyaniso kukuba kwiindawo ezahlukeneyo ubuninzi bobunqamlezo obutyebileyo buhluke. Kwaye i-fatter inyama-ephakamileyo ikhalori yayo.
Ngoko, umzekelo, entanyeni kunye nehlombe lamagxa "yizona zilula" zeenkomo, kwaye i-fillet yona manqatha. Isiqulatho sekharikhi yesitya esenziwe ngokufanelekileyo siyahluka kakhulu kuxhomekeke kwindlela eninzi ngayo isidumbu esisetyenziswayo.
Ngokomzekelo, umxholo wekhalori wenkomo oxubileyo ubilisiwe ngowama-175 kcal kuphela kwi-100 g, eyamkelekileyo yokutya komntu onqabileyo. Ngexesha elifanayo kule ndawo kutya 25 pro protein kunye ne-8 gram yeenqatha.
Ukuba ukhethe i-fat part part of the carcass, iikhalori zenkomo ephekiweyo ziya kuba malunga ne-254 kcal nge-100 g, apho iprotheni iphinda ibe ngama-25 amagremu, kwaye amanqatha aphindwe kabili kwi-16 g. ngubani ongafuni ukunciphisa ubunzima.
Ukupheka ngeebhokhwe ebilisiwe
Ukuqwalasela into yokuba iilori zebilori ezibilisiweyo zifanelekileyo malunga naso nasiphi na ukutya okufanelekileyo, kuyafaneleka ukuhlala kwiindlela zokupheka kwezitya zokutya, apho zingasetyenziswa khona.
Isaladi "Sour" (117 kcal nge 100 g)
Izithako:
- yenkomo yembiliso - 200 g;
- ukhukhamba ezikhethiweyo - 200 g;
- i-anyi-bulb - 1 piece;
- Ipepper yaseBulgaria - 1 pc.;
- ijusi lemon - ukunambitha;
- i-oyile yemifino - 1 tsp;
- ityuwa, pepper - ukunambitha.
Ukulungiselela
Inyosi ebilisiwe yinqumle imicu emincinci kunye nefibisi, ifom efana neenkukhamba, anyanisi kunye nepelepele, zibeke zonke iziqulatho kwaye zithulule ngokugqoka kumxube wejisi lemon, ityuwa, i-pepper kunye neoli yemifuno . Oku kukhanya, kodwa isaladi eninzi inokuthi ithathwa njengesitya esisodwa okanye i-snack.
Isaladi "Sharp" (87 kcal nge 100 g)
Izithako:
- inkabi ibilisiwe - 200 g;
- ukhukhamba ezintsha - ii-3 ii-pcs.;
- anyanisi - 1 pc.;
- Iklabishi okanye i-lettuce ishiya - 250 g;
- isisame okanye ioli yeoli - iipunipoli ezi-2;
- i-soy sauce - iipuniwe eziyi-5;
- iviniga irayisi - 1 tsp;
- ushukela - 1 ithisipuni;
- ityuwa, pepper - ukunambitha.
Ukulungiselela
Okokuqala, lungiselela i-marinade kwiviniga, i-soy sauce kunye noshukela, kwaye udibanise ikhukhamba kunye ne-anyanisi kuyo kunye neemicircle. Shiya umxube kwifriji imizuzu eyi-15-20. Okwangoku, faka isaladi okanye iklabishi ye-Peking kwisitya, kwiindawo eziphezulu zenyama yenkomo ebilisiwe, kwaye phezulu ubeka ukhukhamba kunye ne-anyanisi. Isaladi kufuneka ibe ne-peppered, igcwele ioli-kwaye ilungele ukusetshenziswa.