Hake: umxholo caloric. Yingxaki enjali le: bazilungiselele kakuhle

Hake (aka hake) ivunyiwe zokudla best iintlobo zeentlanzi cod. Indawo yokuhlala wayo - i-Atlantic kunye neelwandle Pacific. Ubukhulu benani le ummeli cod ukufikelela mitha enye enesiqingatha, ubunzima kuba ngaphezu kwe-10 kg.

Iipropati culinary hake

Le ntlanzi unohlobo ezibalaseleyo kunye neempawu zesondlo. Way zokupheka, uyakwazi ukunyenyisa isiqulatho yayo caloric. Yingxaki enjali le kuhle eqhotsiweyo, zosiwe ifomu, yathamba. Nenyama le ntlanzi kuye phantse akukho amathambo, ngaloo ndlela ogqibeleleyo ukuba cutlet Akunakuba kunye ipayi kwiziseko.

Hake okunencasa, kukho inyama emhlophe ethe, hayi owomileyo, loo nto ayinayo nayiphi ivumba ethile kunye nemvakalo. Fish ngokuxhomekeke ebandayo, emva koko angalahlekelwa iipropati yayo.

Yenza konke iluncedo le ntlanzi

Hake izitya isincomo yi-wonke, kuquka abantwana, abantu abadala kunye nabo bathwaxwa zizifo ezahlukahlukeneyo. Le Ngaphandle kunokwenzeka abantu ababa aleji intlanzi, kodwa ipesenti ayinamsebenzi. Abo baxhalatyiswa malunga osidingayo, hake ekucetyiswa kunye kwicala dish lula zemifuno eluhlaza neesaladi.

Ngo-Europe isidlo le ntlanzi ebezifunwa kakhulu. A kumpheki uyazi iiresiphi ngaphezu kweshumi ukuba hake kunye sauce ezahlukeneyo inemithana ngohlobo isuphu, yokosela phezu hlamarile.

Indlela apheke hake esimnandi

Enyanisweni, hake elungileyo okuphekiweyo nangayiphi na indlela. Khetha iresiphi ixhomekeke esizithandayo. Xa uthenga ngcono bamnqumla intloko hake kwaba. Isidumbu, leyo sele zilungiselelwe kakade, uya kufuna ubuncinane ixesha. Ekubeni kuza kufuneka ukucoca off amaxolo ezincinane, ahlambe ze uyinqunqe ibe ziinxalenye.

Okubalulekileyo! Ungaze ngumkhenkce intlanzi kwakhona. Xa ndikufuna eziziisekondari uya kulahlekelwa ijusi inyama iya kuba nzima, eyomileyo nasongo. Le intlanzi ekuthiwa peremorozhennoy.

Indlela apheke hake emnandi ekhishini lakho siqu? Fans imifuno eluhlaza ukupheka intlanzi kunye broccoli cream sauce.

Hake isidumbu weight 700 g wahlamba, ukucocwa of isikali, isikwe izabelo. Ngamnye kubo olova wafefa nge pepper kwaye ungazithambisi ngetyuwa. Qhotsa iintlanzi de kwenziwa nendawo kwi itawuli yephepha ukuba balahle fat kwemfuneko.

Nangona intlanzi nowento ekroqiweyo, uchithe broccoli emanzini abilayo uze upheke malunga nemizuzu engama-3, ke ngoko olova uqhotse kuyo namafutha omnquma, batyumke negalika clove.

Ukulungiselela emahle sauce cut, extruded ngenxa ikonofile cofa, kwaye oxutywe 100 g cream, yothani kancinane a oven. Gcobisa phezu iipleyiti broccoli, ibekwe ngaphezulu kwaye baluphose sauce iintlanzi.

Osidingayo hake du

Abathandi intlanzi kuya kuba umdla zingaphi calories sele hake eqhotsiweyo. Ngoko ke, ungakwazi osobennno Ungakhathazeki ngayo. It engaphezulwana nje kancinane kune caloric ebilisiweyo. 100 g hake eqhotsiweyo eziqulethwe 105 Kcal, wayipheka - 95 kcal. Thelekisa iinkcukacha ukuba umxholo yehagu caloric inokuba ukuya ku 489 kcal, kuxhomekeke kwezahlulo isidumbu, yaye yemvu - ukuya ku-320 kcal.

Enye into, ukuba uqhotse intlanzi breadcrumbs, umgubo okanye qhuqha. Ngenxa kule "boning" calories ogcweleyo kuba luzalwe. Kungcono uqhotse intlanzi ityuwa nje nepepile, nize nisuse neoli kwemfuneko kunye itawuli yephepha, babeka phezu Hake kuyo ngqo evela espan.

hake nomvuzo

Kuba abantu abanezifo emathunjini okanye imigangatho ephakamileyo cholesterol, ukudla okroqiweyo umlomo. Kodwa intlanzi kwakhona ikuphekwa asiyiyo yonke uthando. izixhobo zasekhitshini Modern ikuvumela ukuba ulungiselele hake, umzekelo, kwi hlamarile. Oku kunokuba nje kuphela pfumerile isitalato ngamalahle, kodwa zombane, enokusetyenziselwa zonke ngeenxa zonke unyaka ekhitshini. Esi sixhobo sikuvumela ukuba kuncitshiswe umxholo caloric. Hake ayikho enasilela incasa nomvuzo.

Yonke imifuziselo zangoku grills zixhotyiswe nge-timer inxaxheba ekuphekeni musa ukuba. Thina nje kufuneka pre-Faka intlanzi, uyibeke phezu lunghekerile, afefe ubulawu xa obunqwenelekayo uvula iyunithi on. Ukuba kwendlu-kabini ezimbini, amaqhekeza musa nkqu kufuneka ukuba, ekubeni ubushushu yi zombini ngezantsi nangaphezulu.

iiphaneli hlamarile babe non-stick ukutyabeka, ngoko akuyomfuneko ukuba ukongeza i-oyile. Ke ngoko akukho nto anamathele. Intlanzi malixhelwe ngokukhawuleza, yaye ngoko ke ihlala zimnandi. kanye Inkqubo ukupheka ubumnandi incasa oluzayo Fish uya engqondweni.

Iyantluko ukunambitheka iintlanzi inokuba ezahlukahlukeneyo marinades. Ingasetyenziswa le njongo owomileyo iwayini emhlophe. Ukuba upheka iintlanzi a marinade yelamuni-ijinja, iya kusiva eliqaqambileyo ngakumbi. Ukuze wenze oku, kufuneka uthathe amacephe amabini lembotyi sauce, yomnquma oyile kunye lemon juice, mix makongeze isahlulo intwana encinane ginger, bawuqhole ibe grater. Kakhle.

Isidumbu baluphose marinade kwaye Faka efrijini iyure yonke. Ukubhaka kwi lunghekerile ngokupheleleyo.

Yingxaki enjali le: Impembelelo kwi Health

Amancedo ezempilo kumagqirha hake imibuzo. Le intlanzi esisityebi kunene ezahlukeneyo iivithamini kunye nezinto umkhondo ezifunekayo ngumntu wonke. Kuba iminqweno banal oogqirha ukuba adle iivithamini ezininzi ukufihla nefuthe elikhulu kwezi abancedi omncinane zonke iinkqubo pathways emizimbeni yethu. Ngenxa yokunqongophala ezi izinto umntu uya kukhangela okulungileyo ubone, akayi kuba nako ukuxhathisa izifo, uya kuvakalelwa rhoqo udiniwe.

Ukubakho kule iivithamini yentlanzi A, C, E, PP kunye neqela B iintlobo ityhefu ekhuthaza olungongezwanga, kudlala indima kuthintelo somhlaza. Yingxaki enjali le kuhle ukuba ulusu kunye inwebu yangaphakathi, kunempembelelo entle nobubovu lengqula, luvo kunye lokugaya.

Antioxidants, leyo zizityebi neminqiwu hake, ukuthintela ukwaluphala. Zokudla Siyaleza ukutya intlanzi rhoqo, ngoko ke Ukwanda umzimba eziyimfuneko kumsebenzi eqhelekileyo yena okunamafutha omega-3 asidi sibonelelwe. Nge osidingayo yancitshiswa, hake ukuze athathe indawo ebalulekileyo ukutya yokudla.

Ngoko ke musa ukulibala malunga ulwamkelo hake ekutyeni, kuba nako ukufumana aze onwabele ukutya okumnandi, kunye noncedo eziphilayo.