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Kodi ndi chiyani chomwe chimabwera m'maganizo mwanu mukaganiza za nsomba? Nkhumba, nkhanu ndi nkhanu sichoncho? Nkhuku ndizopatsa thanzi komanso zimadziwika kuti zimathandizira kuchepetsa thupi. Tiyeni tiwone m'nkhaniyi momwe nkhanu zimathandizira kuchepetsa thupi.
Mutha kulakwitsa ndi prawns ndi shrimps zomwezo. Zitha kuwoneka chimodzimodzi ndikulawa mofananamo, koma zonsezo ndizamitundu yosiyanasiyana. Nkhunda zimachokera m'madzi abwino komanso nkhanu zimachokera m'madzi amchere komanso amchere.
Nkhanu zimatha kukhala m'madzi ozizira komanso ofunda. Ngati ndi ochokera kumadzi ozizira, amakhala ochepa kwambiri kukula kwake, pomwe, nkhanu zazikuluzikulu kwambiri komanso zokulirapo kuposa nkhanu.
Nkhuni zimachokera ku omega 3 fatty acids, ndi mapuloteni omwe angathandize kuonda .
Nkhumba Ndizochepa Pamafuta
Nkhumba mwachibadwa zimakhala ndi mafuta ochepa, ndimagalamu 0,16 okha a mafuta. Nkhumba ndi gwero labwino kwambiri la mafuta osakwanira, omwe angakuthandizeni kukhala ndi thanzi labwino. Ngati mukuyang'ana kuti muchepetse kunenepa, ma prawn ndi zakudya zabwino kwambiri zamafuta. Aphatikizeni ndi masamba ena otsika kwambiri monga katsitsumzukwa, nyemba zokazinga
Nkhuku Ndi Gwero Labwino La Mapuloteni
Nkhumba zimakhala ndi magalamu 10 a mapuloteni mu ounce awiri otumikira. Chakudya chokhala ndi mapuloteni ambiri othandizira kuti muchepetse kunenepa bwino ndikuthandizira pakuwongolera kunenepa. Malinga ndi kafukufuku wofalitsidwa mu Briteni Journal Of Nutrition, mapuloteni amachulukitsa mphamvu m'thupi lanu, motero amawotcha ma calories ambiri ndikupangitsani kuti mukhale omasuka kwanthawi yayitali.
Nkhuni zimakupangitsani kukhala okhutira ndikuwonjezera mahomoni omwe amachepetsa njala ngati GLP-1, PYY ndi CCK, komanso amachepetsa mahomoni a njala ghrelin. Izi zimakupangitsani kuti muzilakalaka zakudya zopanda thanzi.
Zikopa Zili ndi Omega 3 Fatty Acids
Kodi ma prawn ndi abwino kuti muchepetse kunenepa? Nkhumba ndizonso gwero labwino la omega 3 fatty acids. Omega 3 fatty acids ndi polyunsaturated mafuta acids omwe angathandize kuchepetsa kutupa komanso kutsitsa mafuta m'thupi mukamadya pafupipafupi. Malinga ndi kafukufuku wofufuza, omega 3 fatty acids amachepetsa kuchuluka kwamafuta mthupi ndipo amatha kulimbikitsa kufa kwama cell.
Ubwino Wathanzi Labola
Nkhuku zimakhala ndi mafuta ambiri osakwanira omwe amathandizira kukweza mafuta m'magazi. Amakhala ndi mavitamini ndi michere monga calcium, phosphorous, potaziyamu, vitamini A, vitamini E, ndi zina. Makungu amakhalanso ndi mavitamini B12 ambiri, vitamini B6 ndi niacin omwe amathandizira thupi lanu kupanga mphamvu, amapanga maselo ofiira komanso amakhala ndi minyewa yabwinobwino.
Ma crustacean awa amakhalanso ndi chitsulo chambiri, mchere womwe thupi limafunikira kuti apange maselo ofiira. Maminoni ena ofunikira mu prawn ndi zinc, selenium, mkuwa, ndi magnesium.
Zinc ndi selenium, onsewa amathandizira kulimbikitsa chitetezo cha mthupi. Mkuwa, phosphorous ndi magnesium imathandizira m'njira zambiri zamagetsi ndikusunga mafupa olimba.
Ngakhale, nkhanu zopatsa thanzi ndizopatsa thanzi kwambiri, zimakhalanso ndi sodium yambiri. Izi zitha kubweretsa chiopsezo chowonjezeka cha kufooka kwa mafupa, matenda amtima komanso matenda oopsa.
Momwe Mungadye Ndi Kuphika Zikuku Moyenera
Nkhuni zitha kudyedwa powaotcha, kuwotcha ndikuwathamangitsa. Izi zimawapangitsa kukhala athanzi kwambiri. Nkhuni ziyenera kununkhira mwatsopano, ndipo zikuwoneka zoyera komanso zowuma. Pewani prawns iliyonse yomwe imawoneka youma kapena ili ndi chipolopolo chosweka. Sankhani prawns omwe ali ndi chipolopolo chawo ndikuwasenda musanaphike.
Njira Zosiyanasiyana Zophikira Zikumba Zochepetsa Kuonda
1. Kupha nyama - Njira yophikirayi imaphatikizapo kuphika nsomba mu kutentha pang'ono, ndipo madzi amawaphika prawn pang'ono, kuti asawaphike. Pogwiritsa ntchito zitsamba zatsopano, madzi a mandimu ndi minced shallots amatulutsa prawns wowopsa.
2. Kutentha - Kutentha ndi njira ina yophikira yoyenera ma prawn. Mutha kusindikiza nkhanu, zitsamba ngati parsley ndi anyezi wodulidwa mu zojambulazo za aluminiyumu ndikuphika mu uvuni pa 300 kwa mphindi 5 mpaka 10. Kapenanso mutha kuyika prawns, madzi a zipatso, ndi anyezi wouma mumayikirowevu a microwave kapena mbale yotetezeka ya microwave ndikuphika kutentha kwambiri mpaka nkhanu zikhale pinki.
3. Kupanikiza pan - Kuphika nsomba mu mafuta kumawonjezera kulemera kwake. Kutenthetsa mafuta kutentha pang'ono kenako onjezerani prawns. Pitirizani kuwaphika poto mpaka atakhazikika ndikuchotsa pamoto.
4. Mwachangu - Mutha kuzimitsa prawn powasakaniza ndi batter wopangidwa ndi ufa, zitsamba zatsopano ndi zonunkhira. Nayi njira yachangu yomwe mungayesere kunyumba.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
