Indlela yokwenza izingane zithande izinhlanzi?

Izinhlanzi, ezibalulekile ekukhuleni kwezingane

Ezinye izakhamzimba zikhona ezinhlanzini kuphela: i-phosphorus (ewusizo ekuthuthukiseni ingqondo yengane) futhiiodine (ngamahomoni). Futhi iqukethe amaprotheni ekhwalithi enhle namafutha amancane, ngaphandle kwe-salmon, sardines kanye ne-herring. Lezi zisaletha okuhle lipids futhi amavithamini A no-D. Ekugcineni, inhlanzi iqukethe izakhi ezibalulekile ezifana vitamin B12 futhi ukulandelela izakhi namaminerali (insimbi, ithusi, isulfure ne-magnesium).

Izidingo zezinhlanzi eminyakeni yobudala ngayinye

Kusukela ezinyangeni ezingu-6-7. Inhlanzi, njengenyama namaqanda, yethulwa ngesikhathi sokuhlukahluka kokudla, ngokuvamile ngemva kokwethula umntwana kuma-puree emifino kanye nama-compotes ezithelo. Khetha izibopho zezinhlanzi ezimhlophe. Ngokuya ngezindlela zakho zezimali, khetha i-julienne, i-cod, i-sea bass noma i-hake. Ehlangothini lokupheka, khetha ama-papillotes, u-steamed, futhi uxutshwe njalo. Mnikeze izinhlanzi nemifino ngokwehlukana ukuze amfundise ngezinongo, kodwa futhi ngoba abancane abathandi izingxube. Futhi-ke, qaphela imiphetho! Ubuningi obuseceleni: phakathi kwezinyanga eziyisi-6 neziyisi-8, ingane encane idinga u-10 g wamaprotheni ngosuku (amathisipuni amabili), phakathi kwezinyanga eziyi-2 neziyi-9, ama-12 g naphakathi konyaka owodwa no-20, 1 g.

Izidingo zezinhlanzi zezingane: Izincomo ze-ANSES

I-ANSES (I-National Agency for Food, Environmental and Occupational Health Safety) itusa ukuthi izingane ezincane ezingaphansi kwezinyanga ezingu-30 ubudala zithathe izinyathelo zokuphepha ezikhethekile:

Isibonelo, ukugwema, njengesinyathelo sokuzivikela, ukudla izinhlanzi ezingcoliswe kakhulu njengoshaka, amalambu, i-swordfish, i-marlin (eduze ne-swordfish) kanye nama-sikis (izinhlobonhlobo zoshaka). Futhi, weluleka ukunciphisa ukusetshenziswa kwezinhlanzi okungenzeka zingcoliswe kakhulu zibe ama-60 g ngesonto ezinganeni ezingaphansi kwezinyanga ezingama-30.

Kusukela eminyakeni emi-2 kuya kwemi-3. Bala 30 g (6 amathisipuni) kabili ngesonto. Khetha i-steam ukuze ulondoloze ukunambitheka kwezibopho, zibe yizicucu ezincane noma ezixutshwe. Zipheke, isibonelo, ku-brandade namazambane kanye nezaqathe, ku-foil ne-broccoli. Ungaqala ukumfunza izinhlanzi ezinamafutha njenge-salmon noma i-tuna njalo nje. Faka i-drizzle yamafutha noma ibhotela, ilamula ...

Kusukela eminyakeni emi-3. Mkhonze ngokuphakelwa okukodwa (okulingana ne-fillet engu-60 kuya ku-80 g) kabili ngeviki. Shintsha izinhlobo eziningi ngangokunokwenzeka, uthanda lezo ezingenawo umphetho (noma okulula ukuzisusa). Uma efuna inhlanzi yesinkwa kuphela, zama ukuzenza ngokwakho: izohlale inamafutha amancane. Ukuze uthole imvuthuluka yesinkwa esenziwe ngomumo, khetha ukubhaka kuhhavini kunasepanini bese ubheka amalebula. I-breadcrumbs ingamela kusuka ku-0,7 g kuya ku-14 g nge-100 g, kanye namafutha amaningi ampofu!

Inhlanzi: ungayikhetha kanjani?

Ngezinhlanzi, sikhetha izingxenye ezitholakala ngemuva noma emsileni, ngoba ziqinisekisiwe ngaphandle kwamathambo.

Ukupheka inhlanzi: izinyathelo ezifanele zokuyipheka

Kubantwana kanye nezingane ezincane, kungcono ukupheka i-fish medium. Ngakho ayikho inhlanzi eluhlaza! Ukuze upheke okunempilo, gwema ukudla okuthosiwe, i-caramelization nokudla okuthosiwe.

Amathiphu okwenza izingane zithande izinhlanzi

Izingane zingaguliswa ukubukeka nephunga lezinhlanzi. Nansi eminye imibono yokuxazulula inkinga:

  • Dlala ku imibala (i-broccoli, amakhambi, utamatisi oqoshiwe ...)
  • Hlanganisa ngokudla okunesitashi (i-salmon ene-pasta kanye ne-creme fraîche encane) noma njenge-gratin.
  • En Usawoti omnandi : nge-sauce yewolintshi, isibonelo.
  • En ikhekhe noma i-terrine nge-tomato coulis.
  • En s ngamazambane namakhambi.
  • En khekhe, ehlanganiswe nokhilimu ushizi nebhotela.

Kuvidiyo: Inyama nenhlanzi: ungayipheka kanjani kahle ingane yakho? Umpheki u-Céline de Sousa usinika amathiphu akhe.

shiya impendulo