Uma sikhuluma ngokuqukethwe kwekhalori yenhlanzi, kubalulekile ukucabangela kokubili ukuhluka kwayo, izimo zayo ezikhulayo, nendlela yokulungiselela - kuphela ngokubheka yonke lezi zici kungenziwa inkomba ngokuqondile. Ukudla njalo izilwane zasolwandle, unikeza umzimba wakho izakhi eziningi, futhi ngesikhathi esifanayo kuncishiswe okuqukethwe okuphelele kwekhalori yokudla kwansuku zonke.
Izinhlanzi ezinamafutha aphansi kanye nokudla
Cabanga ngalezo zinhlobonhlobo zezinhlanzi nezilwane zasolwandle, okuqukethwe kwekhalori okuyiyona ephansi kakhulu - engaphansi kuka-100 kcal nge-100 g yomkhiqizo. Zilungele ukudla okunomsoco ngokunciphisa isisindo:
- i-pollock;
- i-burbot;
- i-pike perch;
- ikhodi;
- i-hake;
- i-pike;
- imfucuza;
- i-krill;
- imisipha;
- i-crabs;
- i-horse mackerel;
- i-tuna.
Izitsha ezivela kulezi zilwane zasolwandle zihle kakhulu etafuleni lakho nsuku zonke. Kubalulekile ukucabangela ukuthi izinhlanzi zokupheka ngamafutha ziyokwandisa okuqukethwe kwekhalori ye-dish ngokulinganiselwa kwama-kcal angu-30 kuwo wonke ama-100 g, ngakho-ke kunconywa ukupheka ngaphandle kwalo: ubilise, ubhake, uphejiwe noma uboshwe.
Okuqukethwe kwe-caloric yenhlanzi ebhemayo
Kuzo zonke izinhlobonhlobo zezinhlanzi ezamukelwa ukubhema, ukudla okudliwayo kufanele kuphela i-horse mackerel (94 kcal) ne-cod (115 kcal). Iningi leminye imikhakha iphezulu yamandla futhi ayihambisani nokudla okuphansi kwekhalori.
Kufanele kuqaphele ukuthi noma yimiphi imikhiqizo yokubhema kunzima ukugaya, futhi unikezwe ukuthi ezimweni zanamuhla, amakhemikhali ahlukahlukene asetshenziselwa ukubhema, ngokudla okunempilo imikhiqizo enjalo inconywa ukuthi ingabanjwanga.
Okuqukethwe kwe-caloric yenhlanzi ku-batter
Inhlanzi enhle emgqumeni ogqamile we-inhlama - umkhiqizo awukona ukuthi uyidla lokudla. Yiqiniso, okuningi kuxhomeke enhlotsheni yezinhlanzi, kodwa noma ngabe ukhetha i-tilapia elula, isitsha siyobe sisahle kakhulu-ikhalori - 168 kcal nge-100 g. Yiqiniso, lokhu akufani kakhulu uma kuqhathaniswa nezinye izitsha, kepha ekudleni, akuthosiwe isidlo asikho okuhle. Ngaphezu kwalokho, inhlanganisela yamafutha, ama-carbohydrate namaprotheni ngesikhathi esifanayo - ukuvivinywa okunzima kwesisu.
Ithebula le-caloric yezinhlanzi
Amatafula amathathu angezansi akhombisa ukubunjwa nokuqukethwe kwekhalori kwezinhlobo zezinhlanzi ezithandwa kakhulu kumalungiselelo ahlukahlukene kanye nokubaluleka kwamaqanda. Ukuqondiswa ngolwazi olunembile, uzohlale wazi ukuthi kunomsoco kanjani lokhu noma lokho kudla.
Ungakhohlwa ukuthi isibalo siyindlela evamile - zingaki ama-khalori ezinhlanzi ngo-100 g. Kodwa, njengomthetho. Ingxenye evamile yenhlanzi umuntu ngamunye isuka ku-150 kuya kuma-250 g, ngakho-ke udinga ukubala okuqukethwe kwekhalori yesigaba ngaphezu kwalokho.
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