I-salmon ebhemayo ayisiqholo nje kuphela, kodwa futhi ingumkhiqizo onempilo kakhulu. Ama-Omega-3 fatty acids alungile kuma-cholesterol metabolism futhi abhekene nemithambo yegazi enempilo.
Amaphrotheni akhulisa ukushiswa kwamafutha futhi akhiphe i-amino acid tyrosine, ehlephuka iye ku-norepinephrine ne-dopamine ("i-hormone yenjabulo"). Kungukudla okulungele ukudla okunempilo, okuphansi kwe-carb nokuqala ukushisa amanoni.
Izithako
- amanye amafutha e-olive;
- 1 anyanisi omncane;
- 2 izimbotshana;
- Amagremu ayi-150 kasalimoni obhemayo;
- Amagremu angama-80 ushizi wekhilimu;
- Amaqanda ayi-6;
- Amaprotheni ayi-8
- usawoti kanye nopelepele ukunambitha;
- 3 wezipuni zobisi;
- 1 isipuni ukhilimu 12%.
Izithako ezenzelwe ama-6 servings. Isikhathi sokupheka sithatha imizuzu engama-40.
Ukupheka
1.
Preheat kuhhavini kuya kumadigri ayi-180 (imodi yokukhanya). Thela uwoyela omncane we-olive epanini bese ufaka ukushisa okuphakathi.
2.
Thatha ummese obukhali kanye nebhodi lokunquma. Cwecwa u-anyanisi bese uyinquma kuma-cubes amancane. Phinda usebenzise ama-intshi kanye no-gazinga ama-2 izinhlobo anyanisi imizuzu engama-2-3 epanini lokuthosa ngamafutha omnqumo omncane kuze kube kucolile.
3.
Ngenkathi u-anyanisi kanye nemifino kuthosiwe, sizopheka i-salmon. Sika i-salmon yakho ebhemayo ibe izingcezu cishe ngo-0,5 cm, bese ufaka i-salmon epanini lika-anyanisi. Manje hlanganisa ngosawoti kanye nepelepele kanye gazinga lomunye umzuzu. Phatha usawoti ngokucophelela, njengoba usalimoni unosawoti impela. Ngokwami, angisoze ngawusawoti usawoti.
4.
Lapho umzuzu usuphelile, susa i-pan emlilweni futhi uyiyeke ipholile. Hlanganisa ubisi, ibhotela, amaqanda kanye namhlophe amaqanda endishini ehlukile ne-whisk. Lapho konke kuhlanganiswa, engeza ushizi wekhilimu.
5.
Manje uzodinga amafomu ayisithupha ama-muffin noma abhaka. Gcoba amafomu ngamafutha omnqumo bese ufaka i-salmon ebhemayo kuwo. Uma usebenzisa isikhunta se-muffin, kungcono ukusebenzisa i-silicone. Awudingi ukuba uwagcobe.
6.
Thela ingxube yeqanda enhlanzini. Bhaka kuhhavini imizuzu engama-25 kuma-degree angama-180 kumodi yokukhanya.
Ukudla okulungele
7.
Susa indishi kuhhavini, ufafaze nge-parsley bese ukhonza. Isifiso sokudla!
