Mishonga yakawanda yekurapa inokurudzira kutora nyama nehove, uye ita izvi uchiziva. Ihove ndomumwe wezvinhu zvinonyanya kuzivikanwa zvezvokudya: ine purogiramu yakawanda yeprotini, phosphorus, Omega 3 uye Omega 6 fatty acids uye nezvimwe zvinhu zvakawanda zvinobatsira. Panguva imwechete iyo calori yehuveho yehove yakadzika zvikuru. Izvi zvinokonzerwa nekuti kunyange iyo iyo yehove iyo yatinonzi mafuta (somuenzaniso, trout, saumoni, mackerel) ine pakati pe14 ne19% mafuta, zvichienderana nenguva. Uye zvakadini nemhando dzisiri dzehove dzemhando (dzakadai sefounder, bream, halibut)? Mafuta anowanikwa mavari haasi anopfuura 3%! Mukuwedzera, mafuta ehove anonyanya kukosha kudarika nyama, uye hove inonyanya kunakirwa nemuviri. Sarudza kuti hove ipi isinganyanyi kurora, uye ndeyei, unogona kushandisa goroori tafura yehove uye yezvokudya zvegungwa, kubva pakori yakaderera kusvika kune yakanyanya caloric.
Tafura ye caloric yehuve nehove
| Zita rehove | Nhamba yekcal pa100 g |
|---|---|
| cod | 65 kcal |
| pike perch | 79 kcal |
| pike | 85 kcal |
| flounder | 88 kcal |
| crucia | 91 kcal |
| gondohwe | 95 kcal |
| herring | 100 kcal |
| muvezi | 102 kcal |
| carp | 102 kcal |
| sprat | 105 kcal |
| bream | 105 kcal |
| perch | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| som | 122 kcal |
| tuna | 123 kcal |
| capelin | 124 kcal |
| mackerel | 125 kcal |
| Baltic herring | 128 kcal |
| acne | 130 kcal |
| sturgeon | 145 kcal |
| trout | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| saumoni | 170 kcal |
| salmon yekiki | 183 kcal |
| cod chiver | 290 kcal |
| Zita regungwa | Nhamba yekcal pa100 g |
|---|---|
| nyama yekenza | 78 kcal |
| crab sticks | 85 kcal |
| shrimp | 97 kcal |
| lobster | 99 kcal |
| mussels | 103 kcal |
| crab nyama | 114 kcal |
| squid | 118 kcal |
Gumi-zuva hove kudya
Mushure mekunge zvinhu izvi zvinobatsira zvehove zvinenge zvisinganzwisisiki kusanganisira hove muzvokudya zvako zvezuva nezuva uye kwete kutora nyama nehove, zvimwe mune dzimwe kudya. Mushure mezvose, nerubatsiro rwehove iwe haugoni kungoita muviri wako chete nehuwandu hwakazara hwevhithamini nemaminerari ayo ane, asiwo kubvisa uremu hunorema! Kudya hove kunonyanya kuve-koriori, nekubatsira kwemazuva gumi kwekudya kwehove, somuenzaniso, unogona kuderedza uremu ne5 kg. Mhuka yakarongwa yakagadzirirwa zuva rimwe uye inosanganisira hove nemiriwo (ichi chikafu chinonziwo hove-yemiti). Mazuva ose ezvokudya iwe unodya zvakafanana. Kuteerera kunhove yehove, iwe unofanira kunyatsotevedzera mazano ekushandisa kwemvura pazuva rose.
Recipe yezvokudya zvehove:
- Usati wasvika mangwanani-ngwanani, iwe unonwa kirasi yemvura nechikamu chemononi.
- Kwekudya chamangwanani, unofanira kudya 1 mazai (akabikwa kana akaomeswa asina bhotela) uye chikamu chemafuta asina goroti chechizi. Inwa waini yemangwanani 400 mm weii yeiiiiiiiiiiiiiiiiiiiiiiiiii
- Usati wasvika kwekudya kwekudya kwemanheru, iwe zvakare unwa girazi remvura nemononi (kuderedza kunzwa nzara), uye wodya 300 g ehove yakadyiwa yakabikwa yakagadzirwa nemafuta matsva kana kubikwa. Paunenge ubika hove, haugoni kushandisa munyu, asi ndiro yakagadzirirwa inogona kuomeswa nemashizha akaoma uye zvinonhuwira (coriander, kumini, chili, basil, onion, garlic). Kune dessert, idya zvimwe zvibereko (kunze kwebhanana).
- Usati watya kudya, inwa 500 ml yemvura inemonimu, wozodya 350 g ehove dzakagochwa (kana mamwe mahombekombe egungwa) uye saladi yemiriwo yakasvibirira: mhando ipi zvayo kabichi, bell pepper, karoti, zucchini, makombi, tomato (miriwo kunze kwembatata). Saladi inwa yepuniki yefuta-isina yogurt uye kuwedzera magidhi (parsley, dill, basil). Mushure mekudya kwemasikati, hazvikurudzirwi kunwa kwemaawa mashanu.
- Kudya kunofanira kunge kusati kwapera 18:00. Usati watya kudya, unofanirwa kunwa girazi remvura nemon, uye wobva wadya hove yakadzika (300 g) nemiriwo (kunze kweizizi). Sekusarudza, iwe unogona kugadzirira hove yemukaka nemiriwo, ipapo kudya kunozove kwakasiyana zvakasiyana uye nyore nyore kushivirira.
- Vasati vaenda kunorara zvinokurudzirwa kunwa chai chaiyo yekutema kurasikirwa, iyo inobatsira kuchenesa muviri uye kusimbisa zvinoitika zvekudya. Kuti uite tiyi yakadaro, zvakakosha kusanganisa 100 g yemashizha emisidhari yakasvibiswa, kuwedzera 10 g ye sitirobhi yakasvibiswa mashizha, 20 g ye elderberry root, 10 g yeikombe nemaruva e cornflower, uye 20 g yemabhiza (iyi inosanganiswa inochengetwa musimbi kana ceramic, zvakasimba-kuvhara ndiro). Brew 2 maspunikiti emuvhenganisi ye 0.5 litre emvura, viraira kwemaminitsi mashanu, uye ipapo unomiririra imwe 10.