Izinhlanzi ziphilile kakhulu futhi zinamaprotheni amaningi. Ngokuya ngezinhlobo, kungafika kumagremu amaprotheni angama-20 ngamagremu ayi-100 angaba khona. Ngakho-ke, izitsha zenhlanzi zigcwele kahle, futhi zinesibopho sokudla okuvamile. Ngaphezu kwalokho, inhlanzi ingenye yokudla okuhle kakhulu okuqukethe i-omega-3 fatty acids.
Ukudla okune-carb ephansi, kufanele ufake njalo izinhlanzi kwimenyu, ikakhulukazi izinhlobo ezinamafutha. Kuyadingeka ukunaka ikhwalithi yomkhiqizo. Kungcono ukuthenga okukhethwa kukho okubizayo okunekhwalithi ephezulu. Lokhu kuzothinta kahle ukunambitheka kwesitsha sokugcina.
Ngokuhlanganiswa nezithako ezahlukahlukene, lesi sidlo sikakhukhunathi siyoba intokozo yangempela kulabo abalandela ukudla okune-carb ephansi futhi baphile impilo enempilo.
Izithako
- 200 amagremu we-salmon fillet;
- Amagremu angama-40 ama-flakes kakhukhunathi;
- Amagremu angama-50 ushizi wekhilimu;
- I-100 ml yobisi lukakhukhunathi obukhulu;
- 1 isipuni sefulawa kakhukhunathi;
- 2 zucchini;
- 2 utamatisi;
- Iqanda eli-1
- usawoti kanye nopelepele;
- iparsley ethile;
- uwoyela kakhukhunathi wokuthosa.
Izithako ezenzelwe ama-2 servings. Ukupheka kuthatha imizuzu engama-30.
Ukupheka
1.
Hlanza i-salmon fillet ngaphansi kwamanzi abandayo, uyesule ngethawula lephepha bese usika izingcezu ezincane kakhulu. Faka iqanda, ukhukhunathi, ufulawa, ukhilimu ushizi, usawoti omncane no-pepper endishini bese uhlangana kahle. Faka izingcezu zenhlanzi kwinhlama.
2.
Thela uwoyela kakhukhunathi epanini elinganamathele bese ulishisa ngaphezu kokushisa okuphakathi. Uma ungenawo uwoyela kakhukhunathi, ungasebenzisa futhi umnqumo. Usebenzisa isipuni senhlanzi eyosiwe, faka iziqholo nosawoti kuze kube nsundu yegolide ezinhlangothini zombili.
3.
Geza i-zucchini bese unquma kahle. Fudumeza ubisi lukakhukhunathi epanini elincane phezu kokushisa okuphakathi bese ubilisa i-zucchini kuyo. Isikhathi ngosawoti kanye nopelepele.
4.
Ngokusebenzela, faka ama-patties ne-zucchini epuletini. Sika utamatisi, uhlobise nge-parsley bese ukhonza. Jabulela isidlo sakho!
