Mwinamwake, palibe "mbadwa" masamba kwa ife kuposa nkhaka. Kuti tisayimilire nawo - mchere, marinate, kuwonjezera saladi ndi supu, kudya zakudya zosaphika, ndi mchere ndi kunja, timamwa brine ... kawirikawiri timayesa kukondweretsa chisangalalo chaka chonse.
Ndi malo omwe timawakonda omwe ali kutali ndi India - motero Indian amavala ndi "nkhaka" zotchuka. Kuyambira pamenepo iwo anayamba ulendo wawo wopita ku Ulaya - chabwino, zinatheka.
Palibe aliyense amene angayambe kukayikira za kalori wokhudzana ndi nkhaka - zikuonekeratu (ngakhale kwa mwana) kuti ndizochepa kwambiri, ndipo ziribe kanthu kuchuluka kwa nkhaka zomwe mumadya, simungathe kukula mafuta.
Koma kuti mudziwe phindu lomwe lingapezeke pa kuchuluka kwake kwa makomedwe a nkhaka ndi ofunika kwambiri.
Ndi angati owonjezera makilogalamu omwe ali mu nkhaka?
Monga anthu ambiri amadziwira, nkhaka ndi 95% zopangidwa ndi madzi owongolera - madziwa amakhala okoma kwambiri ndi thupi lathu. Zotsala 5% - izi ndi zotengera zathu zamakango, kuphatikizapo mavitamini osungunuka ndi salt.
Tiyeni tiyambe ndi omaliza:
- vitamini C;
- mavitamini B1 ndi B2;
- vitamini P;
- mphunzitsi A;
- phosphorus;
- calcium;
- magnesiamu;
- chitsulo;
- potaziyamu;
- cellulose
- mapuloteni;
- zinthu zonunkhira.
Chifukwa cha zowonjezera, nkhaka ndi zothandiza kwambiri kwa anthu omwe ali ndi vuto la chimbudzi, kapena kuti, ndi kudzimbidwa. Komanso, pali njira yodzidzidzimutsa yoyeretsa matumbo - nkhaka mkaka. Iwo omwe ayesa - amadziwa zomwe akukamba, ndi omwe asanakhalepo, awayembekezere nthawi yovuta kwambiri kuti amve bwino mphamvu.
Zomera zachilengedwe zimatithandiza kudyetsa nyama ndi mapuloteni - izi ziyenera kutilimbikitsa kuti tidye nkhaka ndi chakudya cholemera ngati mbale.
Chifukwa cha potaziyamu wambiri, nkhaka imatulutsa diuretic effect. Chifukwa cha izi, akhoza kuthandizira kuchotsa edema, kuchepetsa kuthamanga kwa magazi , kuchotsa zowonongeka kuchokera m'thupi. Kuphatikiza pa diuretic ntchito, zimathandizanso kuti kunja kwa bile, komwe kumathandizira kuchotsa zotsatira za kumwa maantibayotiki ndikutsitsa katundu ku chiwindi.
Koma ziribe kanthu kuchuluka kwa mavitamini ndi mchere omwe ali nawo, iwo amakhala ndi 5% okha. Choncho, ndife ofunikira kwambiri kuposa mbali yachiwiri ya ndondomeko - mtengo wochepa wa caloric wa mankhwalawa.
Nkhaka chifukwa chochepa kalori amasonyezedwa kwa aliyense amene akuvutika ndi kunenepa kwambiri, matenda a shuga, matenda a mtima - monga sizingatheke kuganiza, matenda onsewa akuphatikizana kwambiri ndi kuchuluka kwa mapaundi owonjezera.
Chifukwa cha mphamvu zawo, sakhala ndi chiopsezo kwa iwo omwe amataya thupi, komanso omwe safuna kulemera. Izi zikutanthauza kuti mungagwiritse ntchito nkhaka pamtundu uliwonse mopanda mantha (zochulukitsa "mafuta pa nkhaka", simukudziwa bwino).
Kodi pali makilogalamu mu nkhaka ndi kuchuluka kotani?
Pang'onopang'ono ndi nthawi yoti tilembe makadi. Tiyeni tiyankhule za mphamvu yamtengo wapatali muzithunzi:
- Zakudya zamakono zatsopano 1 nkhaka - 16 kcal, mofanana ndi 100 g ya masamba, chifukwa chipatso cholemera chimakhala chochuluka kwambiri;
- Kodi ndi zowonjezera zingati mu mchere wa nkhaka - 11.2 kcal pa 100 g;
- Nkhuka zophika - 16, 1 kcal pa 100 g.
Kusiyanitsa pakati pa mphamvu yamtengo wapatali ya mchere ndi kuzifutsa nkhaka chifukwa chakuti shuga imagwiritsidwa ntchito pokonzekera marinade, komanso panthawi ya salting madzi ndi mchere - zomwe zimagawidwa pang'onopang'ono.
Koma, ngakhale otsika caloric zilizonse zosiyana za masambawa, pali, komabe, ndizowonekera yaiwisi nkhaka. Pali zifukwa zingapo.
Pakukonzekera kwa kuzifutsa nkhaka, osati shuga chabe imagwiritsidwa ntchito, komanso vinyo wosasa - ndipo izi ndizoopsa kwambiri. Inde, mu kuchuluka kwa 1-2 sipadzakhalanso kanthu, koma anthu omwe ali ndi asidi apamwamba a njirayi ayenera kupeŵa.