Healthy Kudya: mapuroteni sei zvikuru muna huku zamu?

Chicken zamu - inoshamisa Mishonga chigadzirwa, paunogona kubika zvakasiyana-siyana zvokudya. Rine zviduku mafuta zvichienzaniswa makumbo, mapapiro uye dzimwe dzinodyiwa zvikamu shiri, apo kuva rinenge chete kuravira. Vaya vari kudya kana uchida kuvandudza zvaunodya zvimwe mhuka mapuroteni, huku zamu zvinonyatsoenderana zvakanakisisa. Steamed kana grilled kana zvakabikwa miriwo, zvingava Vakakwana chikuru kosi kuti kwemasikati kana kushanda zvizere chisvusvuro. About sei zvakawanda puroteni iri huku zamu, uyewo simba uye muviri kukosha kuti chigadzirwa, uchadzidza kubva ino. Kudya uku nyama, iwe kuwana zvinovaka muviri zvakakwana ane zvishoma mafuta. Ko kuti zvaunoda?

muviri Information

Chicken zamu - zviri 110 chete macalorie por 100 magiramu zvibereko, muchiitiko ichi mafuta unokwanisa kcal (anenge 1,2 d mafuta pa 100 g nyama) 11 chete, uye puroteni mairi zvakawanda 23 magiramu! Yandakapiwa muviri zuva inoda vanenge 80 magiramu zvinokosha dzichikosheswa ichi, zvinokwanisika kuverenga kuti richakubatsira nechokwadi 300 magiramu zvibereko mune mubvunzo (pasina ganda uye mapfupa). Kuziva mapuroteni zvakadini mune huku zamu, vatambi uye vanhu vanoda zvokudya rurefu mapuroteni kugutsikana, kana agere dzakakodzera zvokudya, anogona ngaaverenge inodiwa huwandu kudyiwa nyama pazuva.

Cooking zvinonaka Mishonga madhishi yehuku zamu

Zuva nezuva, kuzvidya yakabikwa nyama akanaka hakunakidzi, saka dzimwe nguva unogona anosiyana Muterere wako uye kubika huku iri ruomba mumuto. Panyaya iyi, nyama haina kuti Fry. The dhishi rinogadzirirwa mumatanho maviri: zamu pamota wokutanga, uye ipapo dira Cream muto uye nyemba. Nokuti gadziriro uchada:

• zamu yose pemidengerero kana Chop (vanenge 300 g);
• 100 ml 10% mafuta anovava ruomba;
• 1 duku hanyanisi musoro;
• zvinonhuhwira - munyu, Bay mashizha, mutema mhiripiri (yokuravira).

First unofanira kuvidza nyama. Kuti akaiisa chando, zvishoma munyu mvura iyi, akaisa padenga mundiro uye kubika 15 - 20 maminitsi. Regai overcook - mune iyi, chityu uchaomesa uye hasha. Pataipedza gura duku, vakapararira ari oga muhari, kudururira ruomba, VaGumbo pre-chekawo uye zvakakanyiwa namafuta kuti chiedza yendarama ruvara hanyanisi, mwaka nezvinonhuwira zvose - munyu, vatema mhiripiri uye Bay shizha - uye kurunga. Zvadaro kudururira mvura (inofanira kufukidza zvinhu pamusoro 2/3) uye akaisa kuti uchingozvidya kwemaminitsi 15 pazuva unosvikirwa kupisa. Kana dzakawanda mvura mamota kure, mundiro zvagadzirwa. Inogona kudyiwa oga, kana kunyange akashanda nani ane divi nezvokudya zvomuriwo, steamed kana nechiedza muriwo Salad. Tinazvo ruzivo pamusoro mapuroteni sei zvakawanda huku zamu, zviri nyore kuti kuverenga kuti dhishi ichi achakupa 70 magiramu ane pfuma inokosha, kuti ndiye anenge zuva zvaigara. Ndizvo saka nyore, zvinonaka uye utano.

Mutambo Salad yehuku zamu

Nokuti zvose zvakasiyana-siyana zvokudya Quick kubva ichi nyama zvinovaka muviri vanofanira kubhadhara Cherechedzai saradhi. gadziriro yayo nyore uye nyore, uye kutongoravira kwazvo kuti akanga asinganyari kushandisa uye kuti mutambo tafura. Gadzirira:

• 500 g yakabikwa pemidengerero (sei kubika nyama, verenga muzvirevo resipi);
• 50 g yakanatswa walnuts;
• 1 clove duku negariki;
• ruomba nokuti zvinodiwa;
• zvinonhuwira - munyu mhiripiri uye.

Uye muitiro haatori maminitsi 10 - yakabikwa zamu gurwa zvidiki kana laminate wakawondereiko kudai mazuva ose pamusoro fibers. Nuts muchikuya ari kofi mukuyi kana nebanga. Wedzera nyama. Garlic nepakati pechaunga, tumai munhu Salad, uye ipapo mukanyiwa wose yokudira anovava cream. Sanganisa munyu mhiripiri uye kuti kuravidza. Salad hanyanisi zvinogona yakashongedzwa - wakatemerwa dhiri, girini sehanyanisi kana parsley. Kuziva mapuroteni zvakadini mune huku zamu (anenge 23 g pa 100 g apedza chigadzirwa), uye ipapo ngationei ngaaverenge muviri kukosha chikafu. Zvichienderana ndechokuti chikamu Salad - vanenge 150 magiramu, ari kufara anoridya, masvika 34,5 magiramu yakaisvonaka mapuroteni. Iva nechokwadi kuti kushandisa izvi (kana zvimwe, akafanana needu) Quick kufadza vadiwa, kwete rinonaka chete, asiwo zvinovaka muviri chaizvo chikafu.

Zvino munoziva kuti chaizvo anobatsira anogona kukupa nemhuri yako huku zamu. How zvikuru mapuroteni! Uye zvinenge zvakakwana kushaya macalorie (ichienzaniswa nedzimwe mhando nyama), pamwe siyana dzinofadza. Chaizvoizvo vanofanira kucherechedza vaya hanya muviri kuti mhuri yose.