Siqulunqa imenyu yokutya: umxholo wekhalori yenkukhu ethosiweyo

Ukutya okungalunganga kunye nemikhwa emibi kunokukhokelela ekuphazamiseni impilo, ngoko ke kubaluleke kakhulu ukwenza imenyu efanelekileyo. Oku akusebenzi kuphela kubantu abaneentsholongwane zokugaya kunye nezinye izifo, kodwa nakumntu ngamnye, kuba nayiphi na into eyenziwa ngathi inefuthe kumzimba wethu. Wonke umntu uyazi ukuba inkukhu inyama kwindlela ebilisiwe yinto yokutya, ekhuthazwa ukuba isetyenziswe kwizifo ezahlukahlukeneyo. Ukongezelela, inyama enjalo iyathandwa kwiintlobo ezahlukeneyo zokutya ukulahleka kwesisindo. Kodwa kuthekani ngenkukhu enomsizi onokuqhaqhazela? Masizame ukufumanisa ukuba esi sidibanisi sinceda, yintoni umxholo wekhalori yenkukhu ethosiweyo.

Ngaba kuncedo ukutya inkukhu ethosiweyo?

Njengoko uyazi, kwenyama yenkukhu zininzi izinto eziyiluncedo kwimpilo. Ezi iivithamini zeqela B (B6, B12, B2), A ne-E, amaminerali - i-magnesium, i-potassium, i-phosphorus, i-calcium kunye nabanye, kunye neprotheni kunye nentsimbi. Inkukhu inyama idla ngokukhawuleza, inceda ukubuyisela impilo kwizifo ezinjengezilonda zesisu, uxinzelelo lwexinzelelo, njl. Njalo, le ncwadana inceda ekujongeni ukukhubazeka okubonakalayo kunye nokuthintelwa kwe-atherosclerosis, luhlobo lwesakhiwo sokwakheka komzimba ngenxa yemveliso yamaprotheni ephakamileyo.

Nangona kunjalo, ngaba ezi zinto kunye nezibonelelo ezinenzuzo yenkukhu ziyaqhubeka neendlela ezahlukeneyo zokulungiselela? Abaninzi bezondlo zikholelwa ukuba kwindlela ebilisiwe inyama yeentaka zeentaka zigcina izixhobo zayo ezincedo. Kodwa kwaziwa kwakhona ukuba ezinye iivithamini, umzekelo, i-B, i-E kunye ne-A, zixakeke ngokukodwa xa kukho ioli kule mveliso. Nangona i-calorie ye- chicken ethosiweyo iphakamileyo xa kuthelekiswa nezitya eziphekiweyo okanye eziphekiweyo, oku kuphathwayo kunempahla efanelekileyo. Ukongezelela, unokunciphisa umxholo we-fat ngokulungiselela inkukhu kungekho epanini yokupanda, kodwa kwiphepha lokubhaka kwi-oven ngaphandle kokusetyenziswa kokutya kunye neesekhsi ezahlukeneyo, usebenzisa umzekelo, i-mayonnaise okanye ukhilimu omuncu.

Ixabiso lentlawulo ye- 100 g yenyama yokukhukhunta inkukhu ingama-204 kcal, ngelixa iqulethe i-20.8 g yeeprotheni kunye ne-8.8 g yeenqatha. Ukuba uthelekisa la manani kunye neyama inyama ebisiweyo, uyakubona ukuba amandla okhathalela okunjalo aphezulu. Ngoko, umxholo wekhalori wenkukhu ethosiweyo I-240 kcal, kwaye i-100 g yale mveliso iqulethe iipilisi ezingama-26.3 kunye ne-11 g yeoli.

Ukupheka inkukhu

Kukho imigaqo emininzi yokupheka inkukhu, emva koko ungayifumana umphumo omhle:

• Kuyimfuneko ukuyichitha intaka kusengaphambili, kuba ukuba yenziwa ngokukhawuleza, intle yenyama iyahlakala kakhulu. Nangona kunjalo, kwiimeko eziphuthumayo kakhulu, ixesha elikhawulezayo lingancishiswa ngokulifaka emanzini abandayo kwaye longeze ityuwa elincinci. Esi sisombululo kufuneka sitshintshwe nganye iyure de intaka ihlulwe ngokupheleleyo.
• Ukuba ufuna ukunciphisa umthamo wekholori yenkukhu ethosiweyo, kufuneka ususe i-peel ngaphambi kokupheka, kuba iqulethe amaninzi amaninzi.
• Ungasebenzisi i-breadcrumbs kunye nee-marinades. Kungcono ukubhaka intaka kwijusi yayo ehovini, unokongeza iwayini okanye umhluzi, upheke kwiikhabhi.
• Ukufumana i-crust crispy xa ubhaka inyoni, ungayinqumbela ipakethe okanye iqwalasela i-foil imizuzu embalwa ngaphambi kokuba ilungele.

Iresiphi ekhuni yenkukhu

Intaka, ephekwe kwi-grill, igcina phantse zonke izinto ezincedo, ngelixa i-caloric ingqungquthela yenkukhu etyongweyo i-210 kcal. Nangona kunjalo, ungathengi esi sidlo kwivenkile okanye kwezinye iindawo zokuthengiswa, njengakwi-skewers, ekulungiselela i-grill, i-oyile ye-oyile yatshiswa ngenxa yokusetyenziswa ezininzi. Oku kuncedisa ekubonakala kwimizimba ye- carcinogen, enokufaka kwi-product. Ngoko ke, kungcono ukulungiselela ukuphathwa okunjalo ekhaya. Ukwenza oku, intaka yonke kufuneka ihlambuluke iintsiba eziseleyo kunye nokuhla, kungcono ukutshisa isikhumba ngekhandlela. Emva koko uhlambe uze ubheke isidumbu ngetyuwa kunye nezinye iziqholo, ioli yemifuno. Ngaphambi kokubhaka kuyimfuneko ukufudumala i-oven, faka intaka kwi-grate, ukusuka ngasezantsi ufake i-pan. Ukulungela kuhlolwe ngefoloko. Ukuba intaka ihlaba ngokukhawuleza kwaye ijusi iyagijima, ngoko intaka inokukhishwa kwi-oven.

Zininzi iindlela zokupheka ezinkukhu, njengoko inyama yenyoni inokupheka ngeendlela ezahlukeneyo. Ukunyanga okugqithiseleyo kukukhupha inkukhu. Umxholo wekhalori walolu hlobo aluphezulu kakhulu kunomkhiqizo ophekiweyo, ngelixa izinto ezincedo zihlala kuwo.