Inkukhu ye-inkuku yinto efanelekileyo yokutya. Inomdla okhethekileyo kunye neeseti ezinkulu zezondlo, ezidla rhoqo ekudleni komntu omncinci. Inkukhu ye-Chicken ithatha indawo ephezulu ye-calori yenyama inyama, inokusiwa kunye nesitya sokutya esicacileyo okanye isetyenziswe njengenye yezithako kumasaladi.
Umxholo we-caloric yenkukhu yesibindi
Sekuyisikhathi eside ama-dieticians ayazi ukuba le mveliso iyimfuneko kulabo abanomlingo obunzima . Isizathu sokuba i-calorie content ye inkukhu yenkukhu incinci - kwi-100 g iqulethe malunga neekhilomitha ezingama-130-140. Kule meko, iiprotheni zesibindi senkukhu zininzi kunamafutha, kwaye kulabo abalahlekelwa isisindo kubaluleke kakhulu. Nangona kunjalo, oku kuhambelana nomkhiqizo ophekiweyo, umxholo wekhalori we-inkukhu ebombileyo yenkukhu iphezulu, kuxhomekeke kwisixa seoli okanye amanxeba owongeza ngexesha lokupheka, kwaye ngokuqhelekileyo malunga ne-160 ukuya kuma-200 khalori ngalinye kwi-100 g yesitya. Umxholo wekhalori wenkukhu yesibindi, i-steamed, iyafana nemveliso eluhlaza - malunga neekhalori ezili-130 nge-100 g.
Izithako zentsholongwane yenkukhu
Le mveliso yindawo yokugcina yangempela yamavithamini kunye neemaminerali.
- Kwibindi yenkukhu, umxholo wesinyithi uphezulu. Le nxalenye inxalenye ye-hemoglobin-isakhi esithwala umoya-mpilo. Ngaphandle kwe-oksijeni, amafutha kunye nezinye izondlo azikwazi ukwahlukana, ngoko ke ukungabikho kwesinyithi ekugqibeleni kubangela ukungonakaliswa kwe-metabolism.
- Kwakhona, inkukhu yenkukhu isisityebi kakhulu kwi-vitamin A, eyenza ukukhanya kunye nokunyaniseka kwizinwele, kuphucula imeko yesikhumba, kwenza izipikili ziqine kwaye zixhase amehlo.
- Le mveliso ngumthombo we-aclic folic okanye i-vitamin B9. Kubalulekile ukuba kusetyenziswe ngokuqhelekileyo iinkqubo zomzimba zomzimba kunye nezijikelezo zomzimba. Ubuninzi be-aclic folic yenza inkukhu yenkukhu ibaluleke kakhulu kubasetyhini abakhulelweyo, ngokukodwa kwimigangatho yokuqala, xa inkqubo yesifo somntwana isetyenziswe.
- Ukongeza kwi-vitamin B9, isibindi sinesityebi kwezinye iithamini ze-B ezilawula ukutshintshiselwa kwamaprotheni, amafutha kunye nama-carbohydrate emzimbeni.
- Umxholo we-vitamin E. uphakamileyo kwintsholongwane yenkukhu. Lo mbutho awuxhasi nje kuphela ulusu kunye neenwele kwindawo efanelekileyo, yinto enamandla yokulwa ne-antioxidant kunye nomlawuli wesenzo sokuzala.
Inkukhu yesibindi ikulungele ukulahlekelwa ubunzima, kungekhona nje ngokuba inexabiso elincinci lamandla. Ukusetyenziswa kwayo rhoqo kwenza kube lula ukuphucula imeko yesikhumba kunye nomsebenzi wokuzikhusela, kunye nokukhusela ukuphuhliswa kwe-anemia, ebaluleke kakhulu kulabo abafuna ukulahlekelwa ubunzima obunzima kwaye bagcine ubunzima obuncinane. Ukongeza, ii-calories zesibindi sebindi "zintle" - zininzi zazo ziqulethwe kwiiprotheni, kunye neeprotheni zifuneka ukuba zinciphise ubunzima, njengoko ziyahlukana ngokukhawuleza kwaye zithintele indlala ixesha elide. Ukongeza, umxholo weeprotheni ophezulu wenza inkukhu yenkukhu ibe yimveliso emihle kakhulu kubadlali kunye nabo baqeqesha rhoqo ukulahlekelwa ngamakhilogremu angaphezulu.
Indlela yokukhetha nokupheka inkukhu yenkukhu?
Ukushwankathela, sibona ukuba isibindi senkukhu sinempawu ezipheleleyo ezenza ukuba umkhiqizo unqwenele ukulahlekelwa isisindo. Kakade, konke oku kusebenza kuphela kwintsholongwane enkukhu entsha, enokuvumba okuqhelekileyo, nombala obomvu obomvu obomvu ngaphandle kwemigodi yegazi kunye nombala okhanyayo. Ukuba ufuna ukupheka isibindi esonyiweyo, ngoko kuyinqweneleka ukuyiqhaka kwixabiso elincinci leoli, ukwenzela ukuba umxholo wekharikhi womveliso ogqityiweyo awukhulise kakhulu. Isibindi senkukhu sithemba kakhulu kwaye sisithambile, nangona kunjalo, ezinye iintlobo zaso zingabonakala zicacile, kuba iqulethe. Ukuze ulahleke, kuyacetyiswa ukuba ubambe isibindi ngobisi ngaphambi kokupheka.