Isuphu yeentlanzi yenye yezona ndlela zokupheka zakudala esinazo namhlanje. I-recipe egcinwe iinkulungwane, kodwa ngeli xesha siya kuyenza iphantsi kweekhalori ukwenzela ukuba sonke sithathe ngaphandle kokwesaba ukufumana ubunzima. Eyona nto ilungileyo malunga nale recipe yesobho sentlanzi kukuba siya kukwazi ukubuyisela zonke iiminerali esiphulukene nazo ngexesha loqeqesho.
Xa kuziwa ekwenzeni iiresiphi ezisempilweni, kukho iindawo ezininzi ekufuneka zihlale zihlangatyezwana nazo, njengetyuwa encinci, izithako ezitsha, ukutshintsha iswekile ngohlobo oluthile lwesweetener esempilweni, ukunqanda ukuqhotsa, kusoloko usebenzisa ioyile enyulu enyulu kwaye uyazi eyona ndlela ilungileyo zigcine efrijini.
Enye into ebalulekileyo kukwazi ukuba zeziphi izithako ezahlukeneyo ezibonelela ngazo, kwaye ngokusekelwe kuloo nto sinokuyigqiba iresiphi ukufumana izondlo ezininzi. Ngokomzekelo, yongeza i-Parmesan endaweni yolunye ushizi, kuba yintshizi eneprotheni eninzi, malunga ne-36 grams nge-100 grams yemveliso.
Kulo lonke eli nqaku siza kubona ukuba kutheni iresiphi yethu inempilo kwaye kutheni inomdla kakhulu ukuba nayo isidlo sakusihlwa okanye isidlo sasemini emva koqeqesho. Ukuba yintlanzi, idinga amanyathelo athile okugcinwa efrijini, ewe, akukho ngaphezu kweeyure ze-48.
isempilweni kakhulu
Iresiphi yesobho yentlanzi yendabuko ifikelela kwi-350 kilocalories, ngelixa le recipe esiyishiya ekupheleni kwesicatshulwa, ine-205 kilocalories kuphela. Sikhethe i-whiteing kunye ne-clams njengezona zithako eziphambili, kodwa kukho ezinye iindlela zokupheka ezibandakanya iiprawns, i-octopus, i-mussels, i-monkfish, i-dogfish, i-sardines, i-tuna emhlophe, njl.
Intlanzi nganye ibonelela ngezondlo zayo kwaye siza kubona oko kwicandelo elilandelayo. Ngoku siza kugxila kwizithako zale recipe kwaye siyabonga ukuba sinesobho sentlanzi enempilo kakhulu.
Siye saphelisa inkitha yezithako ezivela kwiresiphi yemveli yentlanzi i-sipa, njengeitapile, ezinceda ukujiya isobho, ayiqulathanga irayisi emhlophe okanye i-noodles, akukho mgubo okanye naluphi na uhlobo lwesonka ukusinceda sityebe isobho.
Ezinye iindlela
Kwi-recipe yethu kukho kuphela izinto ezingokwemvelo, ezingabizi kwaye kulula ukufumana izithako, kuba xa sidala iiresiphi sihlala sigcina ezi zakhiwo engqondweni. Ngokufanayo, sizama ukubenza baphile ngokusemandleni kwaye siphephe izithako ezongezelelweyo.
Njengoko sichazile kwicandelo langaphambili, kwiresiphi yethu akuyi kuba nomgubo, irayisi okanye iitapile, ekubeni injongo yethu ayiyikuqiniswa isobho, kodwa ukudala umhluzi omnandi, onempilo ogcwele iivithamini kunye neemaminerali. Eya kukhatshwa yi-whiteing kunye ne-clams esinokuyidla kunye nomhluzi.
Sikhethe i-whiting kunye neeclams kuba kukutya okutyebileyo kwiprotheyini, kunamafutha aphantsi kunye neevithamini ezininzi kunye neeminerali. Njengoko besesitshilo ngaphambili, sinokukhetha phantse naluphi na uhlobo lwentlanzi okanye i-shellfish. Ukuba sifuna iprotheni eninzi, sinokuyihobisa nge-anchovies, okanye sidle i-anchovies kunye netamatato kunye neoli njengesiqalo. Enye intlanzi ephezulu yeeprotheni yi-salmon, nayo i-pomfret, i-horse mackerel, i-tuna emhlophe, ityhuna, i-anchovy, i-sea bream, i-mackerel, njl.
Isizisela ntoni?
Le sophu yeentlanzi isinika inani elingapheliyo lezondlo zomzimba wethu. Phakathi kwazo zonke sifuna ukugxininisa amaxabiso okunesondlo okumhlophe njenge: 16,68 grams zeprotheyini nge-100 grams ye-whiting; 0 grams zecarbohydrates; 56,80 mg cholesterol; I-73,90 kilocalories kunye ne-0,80 grams yamanqatha.
Ngokuphathelele iivithamini kunye neeminerali ze-whiting, sinazo ivithamin A, B1, B2, B3, B5, B9, B12, D, E kunye ne-K. Amaminerali yi-sodium, i-phosphorus, i-magnesium, i-calcium, i-iodine, isinyithi kunye ne-zinc.
Kwelinye icala, iiclams, eziyenye isithako esiphambili sale suphu yeentlanzi, nazo zinesondlo esinomdla kakhulu. Rhoqo kwi-100 grams yeclams sineekhalori ezingama-48; 40 mg cholesterol; 1,61 grams amafutha; I-0 carbohydrates kunye ne-10,7 grams yeprotheni.
Xa kuziwa kwiivithamini zeclam, sinevithamini B, ngakumbi i-B9 (i-folic acid) kunye ne-B12. Iiminerali zihluke kakhulu njengentsimbi, i-zinc, i-potassium, i-calcium, ithusi, i-iodine kunye ne-magnesium.
Iqhinga lesuphu egqibeleleyo
Isobho, ngoko kunye nomhluzi kuya kwanela ukuba le recipe ilungele, kodwa njengoko siza kubona ekuphuhlisweni kwayo, ekugqibeleni sipheka yonke into kunye kwaye xa siyikhonza siya kuba namaqhuma kunye nemifuno kunye neentlanzi. . Kungenxa yoko le nto Ngaphambi kokufaka iiclams kwi-cooker, sinokusila umphumo.
Ngokwenza oku, endaweni yesuphu okanye umhluzi, siya kufumana ukuthungwa okulinganayo, kodwa kuthe kratya. I-sprinkler iya kuxhomekeka ngokwenene kwisixa somhluzi esiwubeka kwiglasi ye-blender. Sinokubetha ngokuthe ngqo embizeni, xa sikwinqanaba lokugqibela, ngaphambi nje kokongeza iiclams.
indlela yokuyigcina
Ukugcina ukutya okwenziwa ekhaya kulula, kodwa kule meko asikucebisi ukwenza izabelo ezininzi. Nge-recipe yethu sinezitya ezi-4, ngoko ke ukuba singumntu omnye kuphela, ubuninzi kufuneka buncitshiswe ngesiqingatha ukwenzela ukuba izitya ezi-2 ziphume.
Ngale ndlela sinciphisa ukuchithwa kokutya kwaye asinyanzelwa ukuba sitye into enye yonke imihla. Ukuba kunjalo silandela iresiphi njengoko kunjalo, kwaye siyabona ukuba sine-1, i-2 okanye naziphi na izitya ezisele, ngoko lixesha lokusebenzisa iingcebiso zethu ezilungileyo.
Sincoma ukubeka into eseleyo, xa kubanda, kwi-tupperware yeglasi enesiciko esingangeni moya. Masikhumbule ukuba intlanzi kwaye ixesha layo lobomi lifutshane kakhulu, nokuba liphekwe kakuhle kwaye iya kuhlala kuphela malunga neeyure ezingama-48.
Kufuneka sivale isivalo kakuhle ukuze kungabikho ukungcola kwangaphandle. Ukongezelela, sincoma ukukhonza kwi-tupperware kuphela into esiza kuyidla, ekubeni ukufudumala nokupholisa kwakhona kwifriji kuya kuba nzima kakhulu.
Masingalibali ukusebenzisa izixhobo ezicocekileyo, akuncedi ukucoca ngokukhawuleza ngendwangu okanye i-napkin, kuba inokuquka iibhaktheriya ezivela ezandleni zethu okanye kwezinye ukutya. Oko kuya kungcolisa isuphu yeentlanzi kwaye ubomi bayo buya kuba bufutshane kakhulu.
