Haisi chakavanzika chezvinhu zvose zveprotini, hove ndiyo inonyanya kudya uye inoshandiswa sarudzo. Kubva munyaya ino uchadzidza rudzi rwehove dzaunogona kudya panguva yekuderedza uremu, uye kuti hunofanira kubikwa sei kuti urege kuwanda, asi kungovabvisa.
Zvakanakira hove
Hove ndiyo inobva kune zvimwe zvinobatsira, nei uchikwanisa kutaura pamusoro pemigumisiro yaro, kwete chete kushaya kurasikirwa, asi kumuviri nekudzivirirwa kwezvirwere zvachose. Pakati pavo:
- mafuta anokosha ehove ane mafuta ayo anokosha omega-3 uye omega-6;
- vitamini A, E, D;
- fluorine, phosphorus, iodine nezvimwe zvinoshandiswa microelements.
Inotendwa kuti hove inobatsira-gungwa, uye kwete mvura yakachena, nokuti inenge yakawandisa yakawanda yezvibereko.
Slimming fish
Ihove dzose dzakakamurwa kuva mafuta, mahara-mafuta uye e-mafura-mafuta. Funga nezvezvikamu izvi mune zvakawanda:
- Hove mafuta marudzi (zvinodarika 8% mafuta zvinogadzirwa) - eel, mackerel, herring, halibut, sturgeon. Iyi ndiyo hove yakawanda-yakakura - ine 200-250 makorikori pa100 magamu. Iyi sarudzo haisi pachena yekuderedza uremu, zviri nani kuisiya kusvikira nguva dzakanaka.
- Nehove midzi-mafuta (4-8%) - pike perch, gungwa, gorosi, pfumbi, salmon, tuna, mahara mackerel, carp uye maonda ake. Muhove yakadaro - 90-140 kcal., Saka, izvi zvatova imwe nzira yakanaka kune nyama, asi zvakadaro-kwete iyo yakanaka. Ihove tsvuku ine kuora kurasikirwa inogamuchirwa, asi haisi yakanakisisa sarudzo.
- Nehove dzakasvibirira (pasi pe4%) ndeyepollock, pike, rwizi perch, cod, bluu whiting, hake, navaga, flounder, bream, haddock. Muhove yakadaro 70-100 kcal pa100 g, zvinoreva kuti inogona kushandura zvakachengetedza nyama nyama ndiro.
Vanachiremba vanokurudzira kuti vazive chiyero, uye vanodya hove kwete kupfuura 3-4 kavhiki. Yeuka - kuwedzera kwevhithamini nemaminerari zvakare kune ngozi kune muviri, pamwe nekushaiwa kwavo.
Nzira yekubika sei hove dzekurasikirwa?
Iwe unogona kukanganwa pakarepo nezvehove yakabikwa mu breadcrumbs, kana kuti zvinonakidza zvinoshandiswa zvakabikwa
- mhando idzi dzekubika dzinobvumidzwa:
- hove yakabikwa (nokuti kurasikirwa ndiyo yakanakisisa);
- hove yakabikwa muchoto nemafuta;
- hove pane grill kana kugara moto;
- hove yevamwe vaviri (kumera kunogona kubikwa kwete chete hove yose, asi mhepo, cutlets, nezvimwewo)
Ipai garnishes kubva kumapatati uye pasta, musarudze kwavari kwete mishonga yemashizha uye marudzi ose emakaka. Salads kubva mumiriwo mutsva inofanirwawo. Izvi zvichava kuwedzerwa kwakanakisisa kune hove, zvichikubvumira kuti uchengetedze uye uchengete zvishoma.