Ungapheka kanjani ama-bass olwandle kamnandi kuhhavini

Ama-sea bass aheha omama bezindlu hhayi kuphela ngokunambitheka kwawo, kepha nangombala wayo obomvana, okwenza noma yisiphi isidlo sibe mnandi ukubheka. Lapho uthosa, umthunzi unyamalala cishe ngokuphelele, ngakho-ke kungcono ukubhaka ibhakede kuhhavini. Lapho kubhakwa, izakhiwo eziwusizo namavithamini awalahleki.

I-perch ebhakwe iqukethe ama-amino acid, amavithamini, i-calcium, i-phosphorus, amafutha, ikakhulukazi i-Omega-3.

Okuqukethwe kwekhalori yensimbi ephekwe kuhhavini kungu-103 kcal ngamagremu ayi-100.

Ama-bass olwandle acwecwe namazambane

Noma iyiphi indlela yokupheka i-perch kufanele iqale ngokusika. Okokuqala, amaphiko ayasikwa, bese kuhlanzwa izikali, kunqunywe umsila kususwe amehlo.

Ukupheka ku-foil, ungasebenzisa i-perch ephelele futhi unqume izingcezu, kungathathwa i-fillet kaningi. Inhlanzi ihlikihlwa ngezinongo, isibonelo: i-basil, i-pepper, i-clove, i-garlic, isafron. Ngemuva kwalokho, ishiywa amahora ambalwa ukuze izinongo zimunceke.

• ama-sea bass ama-2 ama-PC
• amazambane 400 g
• izaqathe 1 pc
• ijusi kalamula 2 tbsp l.
• anyanisi 2 ama-PC
• uviniga webhalsamu 1 tbsp. l.
• amafutha omnqumo 2 tbsp l.

Amakholori: 87kcal

Amaprotheni: 9.6 g

Amafutha: 3.1 g

Amakhabhohayidrethi: 4.6 g

• Sika izinhlanzi, ugcizelele izinongo. Ngemuva kwamahora ambalwa, susa, usike isikhathi eside ezinhlangothini, engeza izinongo eziningi, ngemuva kokusula ukusikeka ngoboya bekotini noma ama-napkins.

• Geza amazambane kanye nezaqathe, ikhasi, ugeze futhi. Bilisa imifino, usawoti ukunambitha ngaphambi kwamanzi abilayo.

• Hlanganisa uviniga webhalsamu kanye nejusi likalamula, engeza amafutha omnqumo. Thela i-perch ngenhlanganisela evelayo, engeza i-dill noma iparsley, ufake ipuleti, uvale ihora.

• Sika izaqathe ezibilisiwe namazambane zibe ngamacube, usike u-anyanisi ube amasongo.

• Beka isitsha sokubhaka nge-foil, shayela ngaphakathi ibhotela.

• Beka amazambane kusikhunta, bese u-anyanisi amasongo, bese izaqathe. Beka isidumbu sezinhlanzi ngaphezulu, umboze ngocwecwe.

• Hlangisa ihhavini kumadigri angu-160, faka i-perch. Bhaka imizuzu engama-45, nemizuzu engu-5-10 kuze kube yilapho usulungile, susa ungqimba oluphezulu lwe-foil ukuze uthole uqweqwe olusansundu.

---

Ungabhaka kanjani imicu yolwandle ebomvu

Izithako:

• Isihluthulelo se-red sea bass - 700 amagremu.
• Ukhilimu omuncu - amamililitha angama-200.
• Ushizi - amagremu ayi-100.
• Utamatisi - 200 amagremu.
• Dill, anyanisi oluhlaza, usawoti, pepper - ukunambitha.

Indlela yokupheka:

1. Beka izibopho zentsimbi efriziwe epuletini bese uncibilika ihora lonke. Sika isidumbu bese ususa amathambo, uphenduke izibopho. Sika izingcezu ezinkulu, gazinga emafutheni omnqumo, inkathi ngosawoti.
2. Thela ukhilimu omuncu phezu kwensimbi, engeza upelepele nosawoti ukunambitha. Beka eceleni izingcezu imizuzu engama-30, bese ubeka esitsheni sokubhaka.
3. Bilisa amanzi, uphonsa utamatisi kuwo, ubambe imizuzu emi-3, bese udlulisela emanzini abandayo imizuzu embalwa, usike, uthathe ama-cubes. Beka utamatisi kukhilimu omuncu, usawoti, engeza u-anyanisi oqoshiwe nedill. Grate ushizi ku-grater enhle.
4. Faka i-fillet esitsheni sokubhaka bese uthele isosi ebangelwa yilokho. Hlangisa ihhavini uye kuma-degree angama-200, ubeke izinhlanzi, ubhake imizuzu engama-40.

Ukulungiswa kwevidiyo

Nge-perch enjalo, ungenza okungeziwe kusuka kumazambane othosiwe noma ilayisi ngo-anyanisi.

Iresiphi emnandi kakhulu yokubhaka

Izithako:

• Isihluthulelo se-red sea bass - 800 amagremu.
• Ufulawa - 100 amagremu.
• Iqanda - ucezu olu-1.
• Ama-walnuts - amagremu angama-300.
• Usawoti, idill, pepper - ukunambitha.

Isinyathelo ngesinyathelo ukupheka:

1. Hlanza izibopho, ukhiphe amanzi, womile ngendwangu noma uboya bekotini.
2. Shaya iqanda nge-blender, engeza usawoti. Gingqa inhlanzi ngofulawa, uthele iqanda nosawoti.
3. Usebenzisa i-blender noma i-pusher, gaya ama-walnuts, usike kahle u-anyanisi nedill, hlanganisa konke. Gcoba izibopho engxenyeni evelayo.
4. Songa izinhlanzi kucwecwe, ufake isikhunta noma kubhake, ubeke kuhhavini osushise ngaphambi kwamazinga angama-150, ususe ngemuva kwemizuzu engama-30.

Izinzuzo nokulimala kwento ebhakwe

Ama-bass olwandle aqukethe inani elikhulu lama-amino acid, i-calcium, i-manganese, i-phosphorus, i-calcium, i-fluorine, i-nickel. Kukhona namavithamini, isibonelo: A, B1, B2, E, C. Inhlanzi ayinama-kilojoule amaningi, ingasetshenziswa ngokudla, inomphumela omuhle empilweni yomuntu jikelele.

Amafutha e-Omega-3 asesikhwameni asheshisa imetabolism, esiza ukwehlisa isisindo, iqinise amazinga e-cholesterol, futhi iyindlela enhle yokuvikela izifo ezifakwayo zesistimu yezinzwa. Ukudla ibhakede kusiza ekukhuleni okungaminyene, ngoba kuqukethe ama-amino acid nama-polymers adingekayo ekwenziweni komzimba okujwayelekile.

Le nhlanzi ibuye ibe nengozi ethile. Umuntu angaba nokungabekezelelani noma ukungezwani komzimba. Ungayisebenzisi kubantu abaphethwe yizinso nezifo zepancreatic.

Ama-sea bass angenye yezinhlanzi ezisetshenziswa kakhulu ekhaya, iyinambitha kakhulu futhi inenzuzo empilweni yomuntu. Ukubhaka kukuvumela ukuthi ulondoloze amavithamini nama-amino acid, ushiye izimfanelo eziwusizo, futhi uthuthukise ukunambitheka.