Enye indlela yokulahleka isisindo kukulawula umthamo wekhalori wokutya kwansuku zonke kwaye uyigcine ngaphakathi kwe-1200 kcal. Nangona kunjalo, kubalulekile ukuba umzimba awunakho ukusilela kwezondlo ezikunceda ukuba usebenze ngokupheleleyo. Ngenxa yalesi sizathu, ngexesha lokulahleka kwezilwanyana ezilahlekileyo zikwacetyiswa ukuba zibandakanye ekudleni kwazo zonke iintsuku. Izitya zentlanzi zinceda ukuzalisa umzimba kunye nezondlo, i-acids acids, iivithamini kunye neemaminerali.
Enye yezona ntlanzi zibaluleke kakhulu zokusetyenziswa kwabantu yi-mackerel. Nangona le ntlanzi iyinxalenye ekhohlakeleyo, i-calorie content ye-mackerel iphakathi kwendawo eqhelekileyo. Kwi-mackerel ebanjwe ekwindla, amafutha anokuphendula malunga neyesithathu yentlanzi. Nangona kunjalo, kulula ukuxhamla umzimba, kunye namafutha acids aphilise umzimba, acoce iinqwelo ze- cholesterol kwaye aphucule ukubonakala kweenwele, izipikili kunye nesikhumba.
Umxholo wekhalori we-mackerel
Umxholo weCaloric we-mackerel uzimisele ngokuhlala kwintlanzi kunye nexesha elibanjwe kuyo. Ngaloo ndlela, i-mackerel yamanzi asemntla iya kuba nekhalori engaphantsi kuneentlanzi ezihlala kwiindawo ezifudumele ze-ocean. Ngokuphathelele ixesha lokubamba, i-mackerel enamafutha amaninzi iya kuba ngekwindla, kunye neekhalori ezifanayo. Umxholo weCaloric we-mackerel entsha kwi-100 g uhluka ukusuka kwi-150 kuya ku-200 kcal.
Ukongezelela, i-calorie content yeentlanzi ixhomekeke kwindlela yokulungiselela kwayo. Iyakwanda ngenxa yonyango lokunyusa kunye nokudibanisa izithako ezahlukeneyo, umzekelo, ioli.
Umxholo wekhalori we-mackerel, kuxhomekeke kwindlela yokulungiselela:
- I-steam mackerel ithathwa njengeyona calori ephantsi kakhulu yokupheka. Esi sidlo siqukethe kuphela iikhalori eziyi-160. Ngexesha lokutya, i-steam mackerel iya kunceda ukugcina impilo kwaye igcwalise umzimba.
- Umxholo weCaloric we- mackerel ebhakawa kwi-oven ingama-khilomitha angama-170-190. Bhaka inhlanzi kwindawo ekhethiweyo yomkhono kwiphunga layo, ngaphandle kokuncedisa ixesha kunye neoli.
- Umxholo weCaloric we- mackerel abilisiwe ngamayunithi angama-200. Ientlanzi ezibilisiwe, ezibhaka kunye neentlanzi zingangena ekudleni kwansuku zonke ngokutya. Olu hlobo lweentlanzi lokupheka luye lwandise kancinci ixabiso le-caloric.
- I-mackerel enokutsha yomshushu ngumkhiqizo oyintandokazi kubantu abaninzi. Enyanisweni, indlela yokuhlaziya ayikho. Oku kuthiwa ukutshaya kwenziwa yintlanzi ye-salting kwisisombululo esisodwa. Ngenxa yoko, i-mackerel ithola intsingiselo nokubonakala, uphawu lweemveliso zokutshaya. Umxholo we-caloric weentlanzi ezinjalo ziphantsi-malunga ne-kcal 220. Nangona kunjalo, ama-chemical reaction agxininisa ukusetyenziswa kwalo mveliso.
- Umxholo weCaloric we -mackerel othosiweyo ungama-calories angama-240-260. Ukongeza kwi-caloric content, le mveliso ithwala umthwalo kwisisu nasesibindi, ukukhusela umzimba ukuba uhlambuluke ngokupheleleyo kwaye uphumle ngexesha lokutya.
- Mackerel kwioli iqulethe
ngokwayo i-280 kcal, i-seasonings eyahlukeneyo kunye nenani eliphakamileyo leoli. Ngoko ke, i-mackerel ephekwe ngale ndlela ayifanelekanga ukutya ngexesha lokutya. - Umxholo wekhalori we- mackerel usawoti uxhomekeke kwi-brine apho igxiliwe kunye nobude bokuhlala kulo mzimbeni. Ezinye izinto zongezwa kwi-brine, iikhalori ezingaphezulu i-mackerel iya kuba. I-mackerel encinci yelityu, ehlanjwe kwisisombululo esinezinga eliqhelekileyo, iya kuba yincinane khalori. Umlinganiselo wekhalori we- mackerel usawoti unamacandelo angama-220.
- Isiqulatho sekhalori ye-mackerel eshushu eshushu iyamacandelo angama-300. Ngoko ke, intlanzi, ephekwe ngale ndlela, ayiyona into efanelekileyo yokutya ngexesha lokutya.