I-polka yase-Alaska ifakwe kwiluhlu lweemveliso ezidumileyo, ezingengomnandi nje kuphela, kodwa zincedo. Ngokupheka okulungileyo, unokulungiselela isitya esihlwabisayo kakhulu, esiya kuyanelisa iigourmets ezifunayo. Kubantu abajonga ubunzima babo kunye nokunyamekela ukukhetha ukutya, kubalulekile ukwazi ulwazi malunga neekhalori kwiintlanzi ze-pollock, kwakunye nomphumo walo kumfanekiso. Ngoku siza kuzama ukwanelisa umnqweno kunye nokugqamisa zonke iinkalo ezibalulekileyo kwesi sihloko.
Umxholo wekhalori we-pollock kunye neenzuzo zayo kumzimba
Nangona ixabiso layo elincinci, i-Alaska pollock kwiipropati zayo eziphantse zingekho ngaphantsi kwezinto ezikhethileyo. Ukubunjwa kwale ntlanzi kubandakanya isixa esikhulu seprotheni kunye ne-iodine, elula kwaye epheleleyo emzimbeni. I-Alaska pollock ngumkhiqizo onokuba khona ekudleni , njengomntwana, njengomntu omdala kunye nomntu osekhulile. Ukuze ugcine amavithamini amaninzi, izinto ezincinci kunye nezikhulu, kucetyiswa ukupheka intlanzi kwisibini okanye ukubilisa. I-calorie ye-pollock ingama-kcal ayi-70 nge-100 g. Yaye amanqatha kuwo aphela ngu-0.7 g kuphela, oko kuthetha ukuba inokungeniswa ngokukhuselekileyo ekudleni xa ulahlekelwa ngumzimba. Kukwafanelekile ukukhankanya ukufumaneka kwe-omega-3 e-polyunsaturated fatty acids eyaneleyo, encedisa ukunciphisa izinga "elibi" le-cholesterol egazini. Ekubeni ixabiso lentengo lixhomekeke kwonyango lokushisa, umxholo wekhalori we-pollock ebilisiwe yi-kcal 80 nge-100 g. Kubalulekile ukuba ukhumbule ukuba yonke into ifanele ibe ngokumodareyitha, ngoko ke intlanzi kufuneka idliwe ngobungakanani obufanelekileyo ukuze ingabangeli umonakalo ochaseneyo kwaye ungalimazi umzimba.
Alaska Pollock
Intlanzi yimveliso efanelekileyo eyanceda ukunciphisa umzimba. Inzuzo ephambili xa kuthelekiswa, umzekelo, kunye neprotheni yeenyama, kukuba intlanzi iyasondeza ngokupheleleyo umzimba. Uwubamba intlanzi kunye nomxholo wevithamini, amaminerali kunye nezinye izinto eziyimfuneko kubantu, ingakumbi ngexesha lokulahleka kwesisindo. Kuhlala ukufumana ukuba zininzi iikhalori kwiintlanzi ezidikiweyo ze-pollock kwaye ingaba unako ukuzibamba izitya ezifanayo kunye nokutya. Kule meko, ixabiso lamandla lingama-84.5 kcal nge-100 g, kodwa umxholo we-fat of the product uwandisa, oko kuthetha ukuba kuya kubachaphazela kakubi isibalo. Kungcono ukucima, ubilise, upheke uphethiweyo okanye ugcobile.
Namhlanje, iingcali ziye zavelisa ukutya kweentlanzi, ezinokuthi zenziwe nge-pollock. Kungcono ukuhambelana nokutya okunjalo ebusika. Ungakwazi ukuzimela ngokuzimeleyo imenyu ngokwakho, uqwalasele imimiselo enjalo:
- Ivumelekile ukuba idle inyama yezilwanyana zasemanzini, amaqanda, iimveliso zobisi kunye neziqhamo. Ngokuphathelele imifuno, phakathi kwabo, i-zucchini, izaqathe, iibhotile, nayiphi na iklabishi, ipilisi, ukhukhamba kunye nemifuno evunyelwe.
- Isitya esona siphumeleleyo sesitya se-pollock - irayisi e-brown.
- Kunconywa ukuba unqamle ityuwa, inokuthi ithathe indawo yerobhozi ye-soy.
- Ivumelekile ukuba idle iwayini ebomvu, kodwa ingabi ngaphezu kwe-100 ml ngosuku.
Ungalibali ngokulinganisela kwamanzi. Yonke imihla ufanele uphuze ubuncinane 1.5 ilitha.
Ukutya kwi-pollack kunokusetyenziswa ukususela kwiintsuku ezintathu ukuya kwiiveki ezimbini. Imenyu ibonakala ngathi:
- Ukutya kwasekuseni: iqanda elibilisiweyo, i-fat cottage cheese kunye ne yogurt, kunye netiyi ehlaza . Kunconywa ukuba udle i-ascorbic acid.
- Isidlo sasekuseni sesibini: 180 g ye pollock kunye emva kwemizuzu eyi-15. iorandi. Ngaphambi kokutya, siphuze itiye eluhlaza.
- Ukutya: i-250 g ye-pollock ephekiweyo kunye nokukhishwa kwemifuno yemifuno, ekufuneka izaliswe yi-yogurt ephantsi. Emva kweeyure ezimbalwa, uphuze amanzi.
- Ukutya isidlo: imenyu ifana nesidlo sakusihlwa, kodwa unokuyongezelela ngexabiso elincinci lerayisi. Ngaphambi kokulala, kufuneka uphuze itiye eluhlaza.