Inkukhu yesibindi ingumkhiqizo omuhle kakhulu wokudla. Kunomusa okhethekile kanye nezinqola ezinkulu zezakhi, okuvame ukuntuleka ekudleni komuntu onokulimaza. Inkukhu ye-inkukhu ishintsha kahle kakhulu inyama ephakeme-ikhalori, ingasetshenziswa nge-side side dish noma isetshenziswe njengenye yezithako emaladini.
Okuqukethwe kwe-caloric yenkukhu yesibindi
Sekuyisikhathi eside izazi zezokwelapha zibona lo mkhiqizo njengoba kudingekile kulabo abanobunzima obunzima . Isizathu sokuthi okuqukethwe kwekhalori yenkukhu yenkukhu kuncane - ku-100 g iqukethe cishe ama-130-140 kilojoule. Kulokhu, amaprotheni esesibindi sezinkukhu angaphezu kwamafutha, futhi kulabo abalahlekelwa isisindo kubaluleke kakhulu. Noma kunjalo, lokhu kuhlobene nomkhiqizo ophekiwe, okuqukethwe kwekhalori yenkukhu ebisiwe ephakeme kakhulu, kuncike ekutheni inani lamafutha noma amafutha owenza ngesikhathi sokupheka, futhi ngokwesilinganiso cishe ngamakhilomitha angama-160 kuya kwangu-200 nge-100 g ye-dish. Ukuqukethwe kwekhalori yenkukhu yesibindi, i-steamed, ifana nomkhiqizo ongeziwe - cishe ama-khalori angu-130 nge-100 g.
Izithako zenkukhu yesibindi
Lo mkhiqizo uyisitolo sangempela samavithamini namaminerali.
- Esibindi senkukhu, okuqukethwe kwe-iron kuphezulu. Lesi sici siyingxenye ye-hemoglobin - isakhi esithwala umoya-mpilo. Ngaphandle kwe-oksijeni, amafutha nezinye izakhi azikwazi ukwehlukaniswa, ngakho-ke ukuntuleka kwensimbi kuholela ekudakaleni kwe-metabolism.
- Futhi, isibindi sezinkukhu sinothile kakhulu ku-vitamin A, esinika ukukhanya nokuqina kwezinwele, sithuthukisa isimo sesikhumba, senza izipikili ziqinile futhi zisekela amehlo.
- Lo mkhiqizo ungumthombo we-folic acid noma i-vitamin B9. Kuyadingeka ukuthi ukusebenza okujwayelekile kwemigomo yomzimba nokuzivikela komzimba. Ukuba khona kwe-folic acid kwenza inkukhu yesibindi ibaluleke kakhulu kubesifazane abakhulelwe, ikakhulukazi ezinyathelweni zokuqala, lapho uhlelo lwezinzwa lomntwana lubekiwe.
- Ngaphezu kwe-vitamin B9, isibindi sinamanye amavithamini B alawula ukushintshaniswa kwamaprotheni, amafutha kanye nama-carbohydrate emzimbeni.
- Okuqukethwe kwe-vitamin E. kuphezulu enkukhu yesibindi. Lesi sakhi asisekeli nje kuphela isikhumba nezinwele esimweni esihle, i-antioxidant enamandla namandla okulawula umsebenzi wokuzala.
Inkukhu yesibindi inkulu ngokulahlekelwa isisindo, hhayi kuphela ngoba inenani elincane lamandla. Ukusetshenziswa kwayo njalo kwenza kube lula ukuthuthukisa isimo sesikhumba kanye nomsebenzi wokuzivikela, kanye nokuvimbela ukuthuthukiswa kwe-anemia, okubaluleke kakhulu kulabo abafuna ukulahlekelwa isisindo esiningi futhi bagcine inani elincane. Ngaphezu kwalokho, amakholori ezinkukhu ezinkukhu "azinhle" - eziningi zazo ziqukethe amaprotheni, futhi amaprotheni adingekayo ukuze alahlekelwe isisindo, njengoba ehlukanisa kancane kancane futhi enqamula ukulamba isikhathi eside. Ngaphezu kwalokho, okuqukethwe kwamaprotheni amaningi kwenza inkukhu yesibindi ibe umkhiqizo omuhle kakhulu kubadlali kanye nalabo abaqeqesha njalo ukulahlekelwa amakhilogremu amaningi.
Indlela yokukhetha nokupheka isibindi sezinkukhu?
Ukufingqa, sibona ukuthi isibindi sezinkukhu sinezici ezigcwele ezenza umkhiqizo ube nesifiso sokwenza isisindo. Yiqiniso, konke lokhu kusebenza kuphela enyangeni entsha enomkhuhlane, ephethe iphunga evamile, umbala obomvu obomvu ngaphandle kwemigqa yegazi kanye nesibhakabhaka esibhakabhaka. Uma ufuna ukupheka isibindi esomisiwe, kuyinto efiselekayo ukuyifaka emanzini amancane yemifino, ukuze okuqukethwe kwekhalori yomkhiqizo oqediwe kunganda kakhulu. Isibindi senkukhu sinomthelela futhi sincane, kepha-ke, ukunambitheka kwayo kungase kubonakale kuqondile, ngoba kuqukethe ukufutheka okuncane. Ukuze ususe, kunconywa ukubamba isibindi ebisi ngaphambi kokupheka.