I-Alaska pollock ifakwe ohlwini lwemikhiqizo ethandwayo kakhulu, engeyona nje eyiphundu, kodwa futhi iyasiza. Ngokupheka okulungile, ungalungisa isidlo esiphundu kakhulu, esizokwanelisa ngisho nezinkukhu ezidinga kakhulu. Kubantu abaqapha isisindo sabo bese behamba ngokucophelela ekukhetheni kokudla, kubalulekile ukwazi ulwazi mayelana namakhalori enhlanzi ye-pollock, kanye nomphumela wayo kulo mfanekiso. Manje sizozama ukwanelisa ilukuluku lakho futhi sigcizelele zonke izici ezibalulekile zalesi sihloko.
Okuqukethwe kwekhalori ye-pollock nezinzuzo zayo eziphilayo
Naphezu kwentengo encane, i-Alaska pollock ezakhiweni zayo cishe ayikho ngaphansi kwezinto ezibizayo. Ukubunjwa kwale nhlanzi kufaka inani elikhulu lamaprotheni ne-iodine, okulula futhi okugcwele emzimbeni. I-Alaska pollock ngumkhiqizo ongaba khona ekudleni , njengomntwana, njengomuntu omdala, nomuntu osekhulile. Ukuze ulondoloze amavithamini amaningi, izakhi ezincane nezincane, kunconywa ukupheka inhlanzi ukuze umbhangqwana noma ubilise. Ukuqukethwe kwekhalori ye-pollock ingama-kcal ayi-70 nge-100 g. Amanoni akulo kuphela ayi-0.7 g, okusho ukuthi ingafakwa ngokuphepha ekudleni uma ulahlekelwa isisindo. Kumele futhi kubhekane nokuba khona kwamafutha e-omega-3 e-polyunsaturated okwanele, okusiza ukunciphisa izinga "cholesterol" elibi egazini. Njengoba inani le-energy lixhomeke ekunakekisweni kokushisa, okuqukethwe kwekhalori ye-pollock ephekiwe yi-kcal 80 nge-100 g. Kubalulekile ukukhumbula ukuthi konke kufanele kube ukulinganisa, ngakho-ke inhlanzi kufanele idliwe ngobuningi ukuze kungabangeli umphumela ohlukile futhi ungalimazi umzimba.
Alaska Pollock
Inhlanzi ngumkhiqizo omuhle osiza ukulahlekelwa isisindo. Inzuzo enkulu ekuqhathaniseni, isibonelo, ngeprotein yamanoni, yilokho inhlanzi isondelene ngokuphelele nomzimba. Ukunqoba izinhlanzi nokuqukethwe kwamavithamini, amaminerali nezinye izinto ezidingekayo kubantu, ikakhulukazi ngezikhathi zesisindo sokulahlekelwa. Kusele ukuthi uthole ukuthi zingaki ama-calorie ezinhlanzi ezithosiwe ze-pollock nokuthi ngabe kungenzeka yini ukuba uzidle izitsha ezifanayo ngokudla. Kulesi simo, inani lamandla elingu-84.5 kcal ngalinye lingama-100 g, kepha okuqukethwe kwamanoni omkhiqizo kuyanda, okusho ukuthi kuyothinta kakhulu inani. Kungcono ukucima, ubilise, upheke uphethiwe noma ugcozwe.
Namuhla, ochwepheshe baye bahlakulela ukudla kwezinhlanzi, okungenzeka kwenziwe nge-pollock. Kungcono ukunamathela ekudleni okunjalo ebusika. Ungakwazi ukuzakhela imenyu ngokuzimela, ucabange imithetho enjalo:
- Ivunyelwe ukudla izinhlanzi zasolwandle, amaqanda, imikhiqizo yobisi kanye nezithelo. Ngokuqondene nemifino, phakathi kwabo, i-zucchini, izaqathe, i-beet, noma yikuphi iklabishi, pepper, ukhukhamba kanye nemifino evunyelwe.
- I-side side dish iwukuba i-pollock - ilayisi elibomvu.
- Kunconywa ukuthi unqabe usawoti, ungashintshwa nge-soy sauce.
- Kuvunyelwe ukudla iwayini elibomvu, kodwa hhayi ngaphezu kwe-100 ml ngosuku.
Ungakhohlwa ngokulinganisela kwamanzi. Nsuku zonke kufanele uphuze okungenani amalitha ayi-1.5.
Ukudla ku-pollack kungasetshenziswa kusukela ezinsukwini ezintathu ukuya emavikini amabili. Imenyu ingabheka into enjengale:
- Ukudla kwasekuseni: iqanda elibilisiwe, i-fat cottage shizi kanye ne-yogurt, kanye netiye elihlaza . Kunconywa ukuba udle i-ascorbic acid.
- Isidlo sasekuseni sesibili: 180 g we-pollock futhi emva kwemizuzu engu-15. i-orange. Ngaphambi kokudla, phuza itiye elihlaza.
- Usuku lokudla: 250 g we-pollock abilisiwe kanye nokukhishwa kwesaladi yemifino, okufanele igcwale i-yogurt enamafutha aphansi. Ngemuva kwamahora ambalwa, uphuze amanzi.
- Isidlo: imenyu ifana nesidlo sakusihlwa, kodwa ungayifakelela nge-rice encane. Ngaphambi kokulala udinga ukuphuza itiye elihlaza.