M'madyere ambiri, akatswiri amanena kuti nkhumba yophika ndi imene imayambitsa mapuloteni, omwe amakhala ochepa kwambiri kusiyana ndi zakudya zina. Kulimbana ndi vutoli kungakhale njuchi kwa anthu awiri okha - koma kuphika ndi njira yowonjezera yophika.
Kaloriki wophika nyama yophika
Mphamvu ya ng'ombe imadalira kwambiri nyama ya nyama imachotsedwa. Zoona zake n'zakuti m'madera osiyanasiyana kuchuluka kwa mafuta akusiyana. Ndipo mafutawa amawotchera kwambiri.
Choncho, mwachitsanzo, khosi ndi mapewa ndi mbali "zosavuta kwambiri" za ng'ombe, ndipo felemu ndi mafuta ambiri. Zakudya za caloriki za mbale yopangidwa bwino zimasiyanasiyana malinga ndi kuchuluka kwa nyama zomwe mumagwiritsa ntchito.
Mwachitsanzo, kalori yokhudzana ndi nyama yophika yophika ndi yokwana 175 kcal pa 100 g, yomwe imavomereza kuti munthu adye. Pa nthawi yomweyi mu mbaleyi muli mapuloteni 25 g ndi 8 magalamu a mafuta.
Ngati mwasankha mafuta a nyama, ma calories mu nyama yophika adzakhala pafupifupi 254 kcal pa 100 g, yomwe mapuloteniwo ndi 25 gm, ndipo mafutawa ndi oposa 16 g.Zambirizi sizitchedwa zakudya, amene safuna kuchepetsa kulemera kwake.
Maphikidwe ndi Ng'ombe Yophika
Pokumbukira kuti mikate yophika yophika yowonjezera pafupifupi chakudya chilichonse choyenera, ndi bwino kukhala ndi maphikidwe a zakudya zodyera, zomwe zingagwiritsidwe ntchito.
Saladi "Fupa" (117 kcal pa 100 g)
Zosakaniza:
- ng'ombe yophika - 200 g;
- kuzifutsa nkhaka - 200 g;
- toioni babu - chidutswa 1;
- Tsabola wa Chibugariya - 1 pc.;
- madzi a mandimu - kulawa;
- masamba a mafuta - 1 tsp;
- mchere, tsabola - kulawa.
Kukonzekera
Ng'ombe yophika yophika mapepala opangidwa ndi tizilombo tomwe timapanga timadzi timeneti, timene timayikanso nkhaka, anyezi ndi tsabola, timatsanulira timadzi timadzi ndi mandimu, mchere, tsabola ndi mafuta a masamba . Kuwala kumeneku, koma saladi yowonjezera ikhoza kuonedwa kuti ndi chakudya chosiyana kapena chosakaniza.
Saladi "Yopsa" (87 kcal pa 100 g)
Zosakaniza:
- Ng'ombe yophika - 200 g;
- nkhaka zatsopano - 3 ma PC.;
- anyezi - 1 pc.;
- Peking kabichi kapena letesi masamba - 250 g;
- sesame kapena mafuta - supuni 2;
- msuzi wa soya - supuni 5;
- viniga wosakaniza - 1 tsp;
- shuga - supuni 1;
- mchere, tsabola - kulawa.
Kukonzekera
Choyamba, konzekerani marinade kuchokera ku vinyo wosasa, soya msuzi ndi shuga, ndipo sungani nkhaka ndi anyezi mmenemo ndi magawo. Siyani osakaniza mufiriji kwa mphindi 15-20. Pakalipano, ikani saladi kapena kabichi Peking pa mbale, pamwamba - zidutswa za ng'ombe yophika, ndipo pamwamba pake ikani nkhaka zosakaniza ndi anyezi. Saladi iyenera kukhala yophimba, yokhala ndi mafuta - ndipo ili okonzeka kugwiritsidwa ntchito.