Kodi zopatsa mphamvu mu masamba mphodza ambiri? Pistou: calorie ndi ubwino

Healthy kudya - si kosangalatsa. Friable phala, steamed masamba, yophika mu awiri nyama kukatentha - ndi chifukwa inu kupeza tebulo yowala zosiyanasiyana. Today tikufuna kulankhula za zopatsa mphamvu angati mu masamba ragout. n'chiyani chinakuchititsani kuganizira mbale? Chifukwa chokoma, zotsika mtengo komanso mofulumira kukonzekera. Ngati mulibe anthu kapena masamba ena, zilibe kanthu. Omasuka kusintha kwa ena ndi chifukwa ndi mbale latsopano limene ayi wolephera koyambirira kukoma.

Kukonzekera mawerengedwe

Ngati inu n'kudziphatika kwa chakudya, okhutira caloric chakudya ndi chizindikiro zofunika kwambiri. Pa nthawi yomweyo kwambiri kothandiza njira - steamed masamba. Mukhoza nthawi iliyonse tsiku kupereka gawo lalikulu la chakudya zokoma mopanda mantha chifukwa m'chiuno mwake. Kodi zopatsa mphamvu zambiri ndi ragout masamba, lero tikambirana mwatsatanetsatane, kotero inu mukhoza kusankha njira yabwino kwambiri.

tingachipeze powerenga mphodza

Kodi kutsogolera maphikidwe chifukwa cha kusintha kwa zigawo mokwanira kwambiri zimatengera chifukwa komaliza. Choncho bwino sangathe kuyankha funso, zopatsa mphamvu angati mu masamba ragout. Iwo masamu pamaziko a zigawo zikuluzikulu za mbale yomalizidwa 100 ga ali n'komwe osati calorie yaiwisi masamba, komanso njira yokonza. Ngakhale yophika ndi mchere, iwo pang'ono "ankawonjezereka".

Mu Chinsinsi tingachipeze powerenga ntchito zukini, biringanya, anyezi ndi tomato. Pamene osakaniza oterowo n'kosavuta zopatsa mphamvu angati mu masamba ragout. 100 ga mlandu 25 kcal, ndiko kuti, ngakhale inu Musalole gawo lalikulu la usiku, mulimonse, izo sikungawononge chithunzi chanu.

kutenga Sankhapo

Ndithudi, zakudya mtengo wa zakudya zimadalira kwenikweni pa pempho. Kodi zopatsa mphamvu zambiri mu masamba mphodza popanda nyama, inu mosavuta kuwerengera apangidwe pamodzi onse zosakaniza. Ife kupereka kanjedza pafupifupi tsiku limene ndi kale zotheka kuti tinkapeza tanthauzo lake. 100 ga biringanya 24 kcal, woyera kabichi amapereka 28 kcal, burokoli - 33, nandolo - 73. sikwashi ndi filler abwino, chifukwa zikuphatikizapo 27 okha kcal. tsabola wokoma lili zopatsa mphamvu 25, kaloti - 22, ndi anyezi ndi tomato - mpaka 17. Sungani mphika lonse zamasamba - ndipo inu mukakhala pafupi 2.5 makilogalamu ya mphodza zokoma. Kalori mbale nthawi yomweyo kudzakhala 800 okha kcal. Pakuti yense 100 ga kwa 36 kcal.

Kaya mukufuna steamed masamba? Anthu ambiri amakonda sauté anyezi, kaloti ndi zosakaniza zina kulawa mbale ngakhale m'tsogolo. Koma ndiye tiyenera kuwonjezera mafuta mpendadzuwa, okhutira caloric ndi 900 kcal pa 100 ga Chifukwa, mbale amasandulika "ankawonjezereka", motero gawo adzakhala ndi kudula pang'ono.

Zikuphatikizapo burokoli Chinsinsi

dietitians onse amalangiza ntchito masamba wapadera monga Nthawi zambiri. Lili zambiri zazikulu ndi micronutrients, bwino chimbudzi, ndi pa chakudya ndi wothandizira singasiyanitsidwe. Chinthu ndi burokoli, komanso nkhuku m'mawere ali zopatsa mphamvu negative. Kodi zikutanthauza chiyani? Ndipo chakuti 100 ga mankhwala thupi 20 amalandira kcal n'kunyeketsa mu chimbudzi cha pafupifupi 40 kilocalories. Kuti mawu amenewa wotchuka ndi "kudya ndi kukula woonda". Koma pafupifupi mphodza ndi nyama kulankhula pang'ono, pamene yosanthula options garnirnye.

Tikupereka ndi zokoma, thanzi ndi wokhutiritsa Chinsinsi ali wangwiro monga mbali mbale nkhomaliro ndi chakudya m'malo. Tengani nyemba wobiriwira ndi burokoli, anyezi ndi kolifulawa ndi masamba mafuta. Masamba tikulimbikitsidwa kuti bulauni pang'ono n'kukaziika mu skillet kwambiri. Tiyeni kuwerengetsa angati zopatsa mphamvu ndi mu masamba mphodza ndi burokoli. Malinga mlingo wa Kukuwotcha, ndi yeniyeni kuchuluka kwa mafuta okhutira caloric pa 100 ga zimasiyanasiyana 40 mpaka 118 Kcal.

Ragout wa zukini

Ngati mukufuna yosavuta njira zokongoletsa, mukhoza kuganiza kuti munapeza kale izo. Ndi angati zopatsa mphamvu mu masamba mphodza popanda nyama ndi mafuta, ndi kale zosatheka kuwerengetsa molondola. maziko A akutengedwa zukini, iwo amayeretsedwa ku khungu, ndipo kenako stewed ndi tomato, biringanya, anyezi, kaloti ndi zonunkhira. Ndi bwino yosayenera poto cholinga wandiweyani mipanda, kuvala moto pang'onopang'ono. Kuphika nthawi - 40 Mphindi. Kalori atamaliza kudya ndi 25 kcal pa 100 ga Ndi abwino kwa zakudya zakudya ndi matenda.

Mphodza ndi mbatata

Pa dzanja limodzi, mbale ali ndi kukoma wolemera, koma ena - zopatsa mphamvu pafupifupi kawiri monga ambiri. 100 ga ndi 60 zopatsa mphamvu, ndi ichi, pakalibe mafuta. Koma mwamsanga osabwereranso kumeneko mpaka zitanyowetsa mwachitsanzo, akhoza kugwiritsidwa ntchito ngati mbale osiyana nkhomaliro kapena chakudya.

Kukonzekera chofunika kutenga kabichi ndi mbatata, anyezi ndi kaloti, phwetekere phala ndi mchere. Mu Frying poto kuwonjezera anyezi woyamba ndi kuwonjezera dontho la mafuta kupereka mtundu golide. Tsopano kuika zosakaniza onse otsala, madzi ndi kuphika mpaka wachifundo. Ngati mukufuna angati zopatsa mphamvu ndi mu masamba mphodza ndi buluu pang'ono, ife adzayankha inu mosavuta. Izi zidalira pa kupezeka kwa mbatata. Ndi izo zili caloric limatuluka 60 100 ga, kunachotsedwa - motero, amagwa 30 kcal.

Mphodza nkhuku

Munthu aliyense wagwirizana kukhala chakudya popanda nyama. Kupeza kukondera pakati mbale zakudya ndi mokwanira, inu mukhoza kuwonjezera kwa Chinsinsi tingachipeze powerenga pa chifuwa nkhuku. Ndi zokoma, atsimikize ndi zothandiza kwambiri. Kodi zopatsa mphamvu zambiri mu mphodza masamba ndi nkhuku? Ngati ntchito ya m'mawere mbale likukhalira zosavuta - 50 kcal pa 100 ga miyendo ndi mapiko kuwonjezera pang'ono. Pamenepo, izo zidalira pa inu. Kuthetsa - ndi zambiri njira zakudya ndi Frying kumawonjezera chiwerengero cha zopatsa mphamvu.

Kukonzekera mu multivarka

Ndipo ngati inu mutayang'ana pa izo, mbale ali okonzeka wokha, popanda kutenga mbali yanu? N'zosavuta kuchita, kuti amuchotse chotero khitchini mthandizi monga multivarka. Mukhoza anagona mu m'mawa onse zosakaniza, kuyatsa nthawi powerengetsera kuchedwa - ndipo adzakonza kudza chakudya chanu.

Kuti akonze mphodza ayenera kudula anyezi ndi nkhuku, onse mopepuka yokazinga mu poto. Tsopano kufalitsa nyama multivarku, kuwonjezera pa kaloti ndi zukini, kabichi ndi mbatata, zokometsera ndi pang'ono phwetekere phala. chakudya wokonzeka adzakhala pa mode "Kuthetsa". Kudzatenga mphindi 30. ndi mungasangalale chakudya chokoma. Kodi zopatsa mphamvu zambiri mu ndiwo zamasamba mphodza ndi nkhuku multivarka? Kuonjezera mbatata, inu kupeza chakudya wokhutiritsa kuti lili 100 kcal pa 100 ga Kuchotsa kukhuthala pophika akhoza kukhala pafupi theka kuchepetsa nkhomaliro kapena chakudya.

m'malo mapeto

Masamba mphodza - ndi zothandiza kwambiri, yosavuta ndi chokoma mbale. Iwo adzakonda aliyense m'banja lanu. Malinga cholinga, mukhoza paokha kusintha calorie wokonzeka chakudya. Komabe, mu Mulimonsemo, adzakhala otsika. Izi zikutanthauza kuti masamba mphodza akhale pa desiki wanu monga Nthawi zambiri.