Okuqukethwe
Izinhlanzi nezilwane zasolwandle ziwusizo kunoma iyiphi iminyaka. Ezinganeni, azinakushintshwa ngokuphelele. Phela, aqukethe zonke izakhi ezibalulekile ezidingwa umzimba ukuze ukhule kahle futhi uthuthuke. Yini eyigugu kwabakhileyo olwandle? Yiziphi izinhlanzi nezilwane zasolwandle eziwusizo kakhulu? Iyiphi indlela engcono kakhulu yokuwaphekela ingane? Siyaziqonda lezi zinkinga ngochwepheshe be-TM "Maguro".
Amaprotheni okulula ukuwaphakamisa
Okokuqala nje, izinhlanzi nezilwane zasolwandle ziwumthombo ocebe kakhulu wamaprotheni asezingeni eliphezulu. Futhi inenzuzo ebalulekile ngaphezu kwamaprotheni ezilwane. Uma iphrotheni evela enyameni imuncwa cishe ngama-90%, khona-ke amaprotheni ezinhlanzi amuncwa cishe yi-100%. Ngesikhathi esifanayo, uhlelo lokugaya aluzwani nokuphatheka kabi. Ngaphezu kwalokho, izinhlanzi nezilwane zasolwandle kugcwele ama-amino acid abalulekile. Umzimba awukwazi ukuthi ungawahlanganisa kanjani ngokuzimela, kodwa uwamukela ngokudla kuphela. Ngosizo lwabo ukuthi izicubu zemisipha zikhula, futhi zonke izitho zisebenza ngokugcwele.
Ama-amino acid amaningi abaluleke kakhulu ekuthuthukisweni kobuchopho nesimiso sezinzwa. Futhi babamba iqhaza elibonakalayo ekukhiqizeni amahomoni nezinqubo ze-metabolic. Konke lokhu kuyizici zempilo yengane eqinile. Ukwehluleka okungenani kwesistimu eyodwa yomzimba kuthinta zonke ezinye. Ukuvimbela lokhu, kubalulekile ukugcwalisa njalo izinqolobane zamaprotheni.
Ukudla kwengqondo
Kuyaziwa ukuthi izinhlanzi nezilwane zasolwandle ziqukethe inani elirekhodiwe lama-polyunsaturated fatty acids - amafutha afanayo omega-3 kanye ne-omega-6. Emzimbeni wengane, lezi zinto zibaluleke kakhulu futhi zenza imisebenzi eminingi ehlukene ngesikhathi esisodwa. Zisebenza "njengezitini" ze-membrane zamaseli futhi zisiza ukuvuselela izicubu ngesikhathi sokuthuthukiswa. Amafutha e-Omega akhulisa ukuzivikela komzimba futhi akuvumela ukuba umelane nezifo ezihlukahlukene ngokuphumelelayo. Ama-fatty acids agcina ithoni yenhliziyo nemithambo yegazi, ebhekana nokucindezeleka okwandayo ngenxa yokukhula okuqhubekayo komzimba. Futhi bathuthukisa amakhono amahle emoto, ukunaka, inkumbulo, ukucabanga okunengqondo. Ngamanye amazwi, bafaka isandla ngenkuthalo ekuthuthukiseni ubuhlakani.
Isifuba esinamavithamini namaminerali
Izipho zolwandle ziyinqolobane ebalulekile yamavithamini, ama-micro-and macroelements. Amavithamini A kanye no-D angabaholi ngokwezindawo zokulondolozwa. Eyokuqala inesibopho sokwakheka kwesistimu ye-musculoskeletal, isheshisa ukuphulukiswa kwamanxeba, ivikela amangqamuzana asevele akhiwe ekubhujisweni. Okwesibili kusiza ukumunca kangcono i-calcium, enesibopho sokwakheka kwamathambo, izicubu zemisipha, amazinyo aqinile nezinzipho. Ngendlela, kukhona futhi i-calcium eningi ezinhlanzini nasezilwandle zasolwandle. Kanye ne-iodine, evuselela indlala yegilo, ngokuqondile, ukukhiqizwa kwamahomoni abalulekile. Ngaphandle kwabo, umzimba ngeke ukwazi ukukhula ngokugcwele. Lokhu kunomthelela omubi kakhulu ekukhuleni kwengqondo. Kukhona nensimbi eningi ezinhlanzini. Lesi sakhi sisiza ukukhiqiza i-hemoglobin, futhi siletha umoya-mpilo kuzo zonke izitho nezicubu. Uma insimbi ingekho eyanele, ukukhula komzimba kuncipha. Ngesikhathi esifanayo, ukudla kwengane kuvame ukuncipha, iba yi-capricious futhi ithukuthele noma, ngokuphambene, ingabi nandaba futhi ivilaphe.
Ama-urchins olwandle
Yini ongayipheka ezinhlanzini zezingane? I-Tilapia fillet TM "Maguro" ilungele ama-meatballs amathenda. I-soft juicy fillet iqukethe cishe awekho amathambo, ngakho iphekwe kahle. Ngesikhathi esifanayo, igcina zonke izakhamzimba ezimuncwa umzimba wengane kalula nangokugcwele.
Izithako:
- i-tilapia fillet TM "Maguro" - ama-2 ama-pcs.
- isinkwa esimhlophe - 1 ucezu
- ubisi - 100 ml
- i-yolk - 1 pc.
- ibhotela - 1 tsp.
- uwoyela wemifino - 1 tbsp. l.
- usawoti ukunambitha
- amanzi
Ncibilikisa i-tilapia fillet ekamelweni lokushisa, hlambulula futhi uyomise ngethawula lephepha. Gcoba ucezu lwesinkwa obisini. Kanye nemvuthuluka yesinkwa esivuvukile, sidlula i-fillet nge-grinder yenyama. Faka i-yolk nebhotela, uhlanganise kahle, usawoti ukunambitha. Sakha ama-meatballs ahlanzekile ezinhlanzi ezigayiwe, sizibeke efomini eligcotshwe ngamafutha emifino, sigcwalise ngamanzi afudumele cishe isigamu. Sithumela ifomu kuhhavini ku-180 ° C imizuzu engu-25-30. Ama-meatballs ezinhlanzi azohambisana kahle namazambane ahlambulukile, i-pasta noma i-buckwheat porridge.
Izinhlanzi kwalasha wamaqanda
Kwenzeka ukuthi ingane yenqaba ngokuphelele ukudla izinhlanzi ngendlela yayo ehlanzekile. Kulungile — mlungiselele i-hake TM “Maguro” ku-omelet. Le nhlanzi iqukethe amafutha amancane "asindayo", ngakho-ke ingabhekwa njengomkhiqizo wokudla. Ngaphezu kwalokho, inokunambitheka okumnandi okuthambile okuzothandwa yizingane.
Izithako:
- isidumbu se-hake TM "Maguro" - 1 pc.
- u-anyanisi omncane - 1 pc.
- amaqanda - ama-3 ama-PC.
- ubisi - 50 ml
- ufulawa - 2 tbsp. l.
- i-feta cheese-50 g
- iparsley - amahlumela ama-2-3
- uwoyela wemifino-1-2 tbsp. l.
- usawoti ukunambitha
Sigeza izidumbu ze-hake ezincibilikisiwe emanzini, zomise, sizinqume zibe izingcezu ezinkulu. Siwagoqa ngofulawa futhi sibalabala kancane nxazonke epanini lokuthosa ngamafutha. Sibeka izinhlanzi epuletini. Epanini elifanayo, dlulisa u-anyanisi nge-cube kanye nesanqante egayiwe kuze kube lula. Ngokwehlukana, shaya amaqanda ngobisi kanye nengcosana kasawoti ube yi-fluffy mass.
Sifaka i-roast yemifino esitsheni sokubhaka, sibeke izingcezu zezinhlanzi phezulu bese uthele konke ngamaqanda ashaywa nobisi. Bhaka inhlanzi ku-180 ° C imizuzu engu-15-20, kuze kube yilapho uqweqwe luba nsundu phezulu. Ngaphambi kokukhonza, ufafaza i-hake ku-omelet nge-feta echotshoziwe kanye neparsley eqoshiwe.
Ukubhukuda izimfanzi epuletini
Ngokusho kochwepheshe, ama-shrimps yiwona afaneleka kakhulu ekudleni kwezingane phakathi kwezilwane zasolwandle. I-Argentine shrimp TM "Maguro" iyona engcono kakhulu. Zimuncwa ngaphandle kwezinkinga futhi zibe nomphumela onenzuzo ohlelweni lokugaya ukudla. Ama-Shrimps angafakwa ku-sauce enamafutha aphansi noma alungiselele isaladi yemifino ngokuhlanganyela kwawo. Futhi ungakwazi ukupheka isobho elilula, kodwa elinomsoco impela.
Izithako:
- Izimfanzi zase-Argentina TM "Maguro" - 200 g
- amazambane - ama-2 ama-PC.
- utamatisi - ama-3 ama-pcs.
- anyanisi - 1 ikhanda
- amafutha omnqumo - 1 tbsp.
- ucezu lwesinkwa esimhlophe
- amanzi - 1.5 amalitha
- usawoti kanye nopelepele omnyama - ukunambitha
- basil fresh ukukhonza
Sizopheka futhi sikhiphe amagobolondo e-shrimp kusengaphambili. Shisisa amafutha e-olive epanini bese uthosa ama-cubes ka-anyanisi. Simboza utamatisi kuqala ngamanzi abilayo, bese kuba ngamanzi e-ice. Susa isikhumba futhi usike i-pulp ibe yizicucu. Sika amazambane abe ama-cubes. Thela imifino ku-anyanisi, uthele amanzi, ulethe ngamathumba, upheke uze ulungele. Bese wengeza isinkwa esimhlophe ngezingcezu bese ubilisa kuze kube yilapho isobho lishubile. Yiyeke ipholile kancane, uyihlanze kahle nge-blender yokucwilisa. Faka ama-shrimp esobho, ulethe futhi ubilise futhi uvumele ukuthi ubilise umzuzu. Ngaphambi kokukhonza, ufafaze ipuleti lesobho nge-basil petals.
Izinhlanzi nezilwane zasolwandle zibalulekile ekudleni kwezingane. Yiqiniso, kuphela uma zisezingeni eliphezulu ngempela, zimnandi futhi ziphephile empilweni. Emgqeni womkhiqizo we-TM "Maguro" uzothola okudingayo. Lena i-100 % yezinhlanzi zemvelo ezintsha nokudla kwasolwandle okubanjwe ezindaweni ezihlanzekile ngokwemvelo. Ngenxa yobuchwepheshe obukhethekile bokuqandisa, baye balondoloza ukunambitheka kwabo kwangempela kanye nazo zonke izimfanelo eziwusizo. Yingakho zilungele ukudla kwezingane futhi kufanele zibe khona etafuleni lakho njalo.