Tiyeni kuwerengetsa angati zopatsa mphamvu ndi mu chifuwa nkhuku

Amene sakonda nkhuku: yokazinga, kukazinga, steamed, zophikidwa ndi masamba! Kuchokera enumeration mbale awa, ambiri a inu mwina kale "unaturuka salivating." Koma connoisseurs woona wa nkhuku mukudziwa kuti zokoma kwambiri nkhuku - m'mawere. Ndi N'zosadabwitsa izi wofatsa, mwamtheradi mafuta woyera nyama ndi maziko zakudya zambiri dietetic zakudya kuthandiza kupeza kokoma, muchisiye pogwiritsa owonjezera. Ife timakhulupirira mu mawu a malonjezo amenewo ndi ochepa a ife timaganiza za izo - ndipo kodi ambiri zopatsa mphamvu mu chifuwa nkhuku? Ndipo mmene muyenera kukhala okonzeka kukhala kwenikweni zakudya ndi thanzi?

Kodi zopatsa mphamvu zambiri mu nkhuku m'mawere atsopano

Choncho, tiyeni kuwerengera ndi kudziwa zili caloric wa byproduct wa. magalamu 100 a nkhuku m'mawere nyama (skinless) lili chakudya - magalamu 0,02, mapuloteni - magalamu 21,8, mafuta - 3.2 gram. Kudziwa magawo awa, tingadziwire okhutira caloric la mankhwala. Ndi okwanira chulukitsani mlingo wa mafuta ndi 9 (kuti ndi mmene zopatsa mphamvu zambiri lili galamu imodzi ya mafuta), ndi mapuloteni ndi chakudya kwa 4 kcal. Kupanga kuwerengetsera zofunika timapeza zotsatirazi: nkhani mafuta kwa 28,8 kcal, ndi mapuloteni - 87,2 kcal. Tsopano ndife okonzeka kuyankha funso lokhudza zopatsa mphamvu angati mu chifuwa nkhuku. Kuwonjezera chiwerengero cha zopatsa mphamvu komanso kuti mafuta ndi mapuloteni (chakudya kodi kuganizira, chifukwa iwo ali ochepa kwambiri), ndipo timalandira kuti fillet nkhuku m'mawere si unachitikira chithandizo chilichonse kutentha ndi lilibe zina zowonjezera mu mawonekedwe a mafuta, salt, zokometsera, mafuta, pafupifupi 116 kcal. Choncho mapeto - kwenikweni otsika-kalori, zakudya mankhwala, mwangwiro yabwino ntchito mu zakudya kuti kuwonda!

Matumba a chifuwa nkhuku kwa banja

Kodi mukuganiza kuti aliyense mbale otsika-kalori akhoza kuphikidwa ndi chifuwa nkhuku? Chinthu choyamba chimene chimabwera m'maganizo, choncho ndi kuphika mankhwala kwa banja. Chicken chifuwa mu kukatentha awiri yophika zapamwamba. Wokwanira wake chisanadze zilowerere mu msuzi wokonzeka ku kefir, zitsamba ndi mchere. Pambuyo ola limodzi Okhazikikamo, nyama amakhala wachifundo ndi zofewa. Tsopano tili kuti athe mawere obtech (kuziika pa Grill ndi). Nthawiyi, dayisi mbatata, belu tsabola, phwetekere. Masamba ndi mchere, kuwonjezera kirimu (n'zotheka, koma si zofunika mayonesi). Kupanga ang'ambe thupilo mu bere mpaka "matumba" kuti ndi kuyamba masamba. Ikani onse chozizwa ichi kwa mphamvu awiri kukatentha ndi kuphika mpaka yophika (Mph 25-30.). Ndipo mfundo: amene akufuna madzi onse kuchokera masamba ndi yazifuwa si anatuluka, aliyense chifuwa akhoza atakulungidwa mu zojambulazo ndi kuphika mu izo. Only mu nkhani iyi m'pofunika kuganizira kuti nthawi kuphika zingawonjezere ndi mphindi 10-15.

Ofuna angati zopatsa mphamvu ndi mu nkhuku m'mawere ndi masamba, steamed, kuti pafupifupi calorie osachepera ndi wofanana 164 kcal pa magalamu zana la mbale yotsirizidwa.

Wophikidwa nkhuku m'mawere "Parmesan"

"Chicken Parmesan" - mbale ophweka koma chokoma. Kuti inu weniweni anaphika nkhuku m'mawere "Parmesan", muyenera kusakaniza youma ndi "chonyowa" zosakaniza mu muli awiri osiyana. Mu mbale wina kusakaniza Dijon mpiru, madzi apulo, 2 anadutsa chesnokodavku adyo cloves ndi awiri ndi supuni anasungunuka batala. osakaniza ayenera kuzimitsa mtanda kwa zikondamoyo. Chiwerengero cha mpiru ndi madzi ndi mwachindunji akusonyeza chifukwa apa nkhani kukoma. Zilowerere msuzi Mphindi 30 yazifuwa. Ndipo panopa mu mbale wina, kuphatikiza za zana magalamu a grated Parmesan tchizi, 50 g wa amondi wosweka, mchere, tsabola, Basil ndi watsopano mikate yoyera, wosweka mu nyenyeswa. Ndiye zonse ndi losavuta: kuviika marinated mabere mu chisakanizo cha zosakaniza youma, kukulunga iwo mu zojambulazo ndi kulitumiza ilo mu uvuni kwa theka la ola.

Amalitchula Chinsinsi zakudya zovuta, koma, ngati tiyesa kuwerengera mmene zopatsa mphamvu zambiri mu nkhuku m'mawere "Parmesan", ife chithunzi mu osiyanasiyana pafupifupi 185 - 220 kcal. N'chifukwa chiyani mwachindunji yeniyeni? Chifukwa cha okhutira caloric ya chakudya kwakukulukulu zimadalira kuchuluka kwa mafuta, mtedza ndi mkate, inu ntchito kukonzekera.

Izo ndi zokoma ndi wathanzi kwambiri mbale zopangidwa woyera nyama nkhuku, mukhoza kumachita nokha mu nthawi zovuta kudya pang'ono!