Chimwe chezvikafu zvinonyanya kufarirwa zvemumugwagwa muEurope, iyo yechinyakare mupi kebab inogadzirwa nekubikisa macube enyama kwehusiku humwe isati yatanga kuidya zvishoma nezvishoma pane vertical skewer spit. Macalorie ari mu kebab anosiyana zvichienderana nerudzi rwenyama inoshandiswa, asi ine hutano here?
Zvizhinji zvemazuva ano zvinotora zvinosarudza yakachipa minced version, "rutsoka rwenzou," iyo inowanzo sanganisira nyama ine mafuta ekucheka, mafuta akagadzirwa, uye mafirita sehupfu. Ndicho chikonzero chikafu ichi chinogona kuva chakakwirira mumakori.
Chii chinonzi kebab?
Kunyange zvazvo Döner Kebabs ine mukurumbira muEurope yose, mavambo avo anodzokera kuTurkey. Icho chinyakare cheTurkey dish, uye ivo vanowanzo kudyiwa nenzira yakafanana. Mukuwedzera, ivo vakapesvedzera gyros yeGreece uye shawarmas yeRebhanoni.
Iyo kebabs inonatswa nezvinonhuwira (yoghurt dzimwe nguva inoshandiswa kunyorovesa nyama) uye zvishoma nezvishoma inobikwa pane inotenderera vertical spit, nekufamba kwenguva. Gwayana, hove, mombe uye huku inyama inowanzoshandiswa kugadzira kebabs; zvisinei, shanduro dzezvinomera dzinoshandisa howa kana tofu dziripowo.
Yakabikwa kana yakagochwa uye inoshandiswa pa skewers, kebabs chikafu chinonaka, chine mapuroteni. Inogonawo kushumirwa pamwe chete nebulgur, yakakurumbira Middle East zviyo zvakapfuma mumaminerari uye yakaderera mumafuta nemakoriyori.
Kebab macalorie
Nhamba dzezvokudya zvinovaka muviri dzinokatyamadza. Avhareji kebab ine anenge 2000 macalorie, 80% yezvinokurudzirwa kudya zuva nezuva, uye kanenge kaviri munyu unodiwa. Kebabs ine mafuta ekubikisa akaenzana egirazi rewaini, ndicho chimwe chezvikonzero nei imwe kebab ichipa 130% yehuwandu hwemazuva ese hwemafuta ekufambisa, kunyangwe tisati tawedzera masosi.
Beef döner ine mafuta akawandisa uye veEurope parizvino vanodya 42% mafuta akazara kupfuura anokurudzirwa. Mamwe kebabs ane 140 magiramu emafuta, kaviri iyo yakanyanya kubvumirwa zuva nezuva yevakadzi. Nyanzvi munyaya dzechikafu dzinoyambira kuti kudya vaviri pasvondo kunogona kukonzera chirwere chemoyo mukati memakore gumi.
Nekudaro, macalories anosiyana kubva kurudzi rwekebab yatakasarudza. Shanduro dzinonyanya kuzivikanwa ndeidzi: huku, gwayana kana miriwo.
Pollo
100-giramu yehuku kebab ine 79 makarori uye 14 magiramu emapuroteni. Macalories ari mu homemade chicken kebab achasiyana zvichienderana nekuti ndeipi chikamu chehuku chinoshandiswa.
Chicken kebabs yakaderera mufiber, mafuta, uye carbs, ine 100-giramu inoshumira ine 0,99 magiramu emafuta, 0,7 magiramu efayibha, uye 1,99 magiramu ecarbs. Izvo zvinewo zvicherwa zvakaita sesimbi uye sodium, uye kutsvaga zvinhu zvakaita sevhitamini C uye vhitamini A.
Cordero
Mune gwayana kebab tinogona kuwana kusvika 223 makarori pachikamu che100 gramu. Izvi zvakakwirira mumafuta, zvichipa 14 muzana yeRDA yemafuta uye 36 muzana yeRDA yecholesterol. Kuenzaniswa nehuku kebabs, gwayana kebabs rinopa mapuroteni akawanda: 100-giramu inoshumira ine 33,7 gramu, kana 67% yemari yezuva nezuva, iyo inopfuura kaviri chiyero cheprotein mu chicken kebab .
Pamusoro pezvo, gwayana skewers ndiyo yakanaka sosi ye zinc, mineral inodiwa nemuviri pakuvhara ropa uye protein synthesis. Iyo zvakare yakakwirira muvhitamini B12, iyo inopa zvinopfuura 114 muzana yeRDA yevhitamini iyi yakakosha kugadzira masero matsvuku eropa uye kuve nechokwadi chekushanda kwakanaka kwetsinga dzemuviri.
Zvisinei, zvakagara zvichinzi ndiro dzakawanda dzemhando iyi dzine mafuta ezuva rose mukudya kumwe chete. Asi nekure yakaipisisa ndeye doner kebab. Trans mafuta, ayo anobatsira kuhosha yemwoyo nekusimudza 'yakaipa' cholesterol mazinga uye kudzikisa 'yakanaka' cholesterol mazinga, akawanikwa mune ese kebabs akaongororwa.
Muriwo kana vegan
ari vegetarian kebabs Iva nemakoriyumu mashoma, ane 100-giramu yekushandira yakagadzirwa nehowa, hanyanisi, zucchini, uye bhero pepper ine chete. 24 makarori. Vegetable kebabs zvakare yakaderera muprotein uye mafuta. Nekudaro, iwo matsime akanaka emaminerari akaita se potassium.
Kune vamwe vanoshandisa vegan nyama yakagadzirwa ne soy protein, zvinoreva kuti haina mafuta akazara kana cholesterol. Soy protein inopawo zvimwe zvinovaka muviri izvo nyama isingaite, senge vhitamini C, isoflavones, uye fiber yekudya.
Kune zvakare akagadzirwa ne falafel, inova mukanyiwa wakagadzirwa kubva kune yakanyatsopwanyika hukupizi uye yakarungwa nezvakawanda zvinongedzo uye zvinonhuwira. Mabhora anoumbwa akakangwa kana kubikwa. Iyi inowanzova imwe kebab yekuzadza sarudzo yezvinomera uye vegans.
Nzira yekuita sei hutano?
Kebabs inogona kunge yakazara mumafuta. Nokuda kwesarudzo ine utano, tichasarudza shish kebab, iyo skewer ine zvidimbu zvakakwana zvenyama kana hove uye inowanzoitwa pane grill.
Vazhinji vanofunga kuti isarudzo yekudya nekukurumidza nekuti haina kubikwa uye inosanganisira chingwa nesaladhi. Nekudaro, nyama ine mafuta uye huwandu huchasiyana zvichienderana nenyama inoshandiswa. Iwo emhando yepamusoro anoshandisa gwayana fillet, iri kutenderera 10-15% mafuta. Kebabs yakagadzirwa kubva kugwayana rakachekwa inowanzova nemafuta akawandisa, ari pedyo ne20-25% mafuta. Huku dzinoshandisa zvidya nemazamu neganda. Nzira yakanakisa yekuziva zviri mu kebab yaucharaira ndeyekubvunza kuti ndeipi nyama yavanoshandisa.
Patinosarudza kebabs, tichakumbira saladhi, tichasarudza zvipfeko zvakanyatsonaka, sezvazvinogona kuwedzera huwandu hwemafuta uye kilojoules, uye tichakumbira nyama yehuku panzvimbo yenyama yakakanyiwa.
Zvinokurudzirwa kutevera mamwe mazano ekuwedzera kwemacalorie. Muchiitiko ichi, hazvina basa kuti takakanganiswa sei kubva kudoro mushure meusiku. Zviri nyore kusarudza mavhezheni ane hutano kupora:
- Chisina chinhu tinogona kutengesa kebab yehuku shish. Iyi isarudzo ine mapuroteni akawanda, mashoma emafuta, uye mashoma dodgy ekuwedzera.
- Zvimwe saladi: miriwo ine fibrous ichatibatsira kutizadza uye kutipa zvimwe zvinovaka muviri. Nechero rombo rakanaka, isu tichaguta zvakanyanya kuti tidye pita chingwa chasara.
- Dzivisa garlic sauce: iyo yechinyakare yoghurt-yakavakirwa vhezheni iri kuwanda mazuva ano; nguva zhinji inotsiviwa ne mayonnaise yakachipa ine macalorie akawanda uye mafuta akaipa.
- sarudzo dzine hutano: shish kebab nechingwa chepita uye saladhi, uye pasina cheese kana mayonnaise.
- Saizi diki: Zvinokurudzirwa kusarudza saizi zvinoenderana nenzara uye huwandu hwekudya kwatinoda. Kana iyo kebab iri kudya kwekupedzisira kwezuva uye isu tisina kushanda zvakanyanya, diki diki inokurudzirwa. Tichanakidzwa nekunaka, asi pasina kudarika macalorie.
- Pita chingwa: Kudyiwa kwepita chingwa kune makumi mapfumbamwe macalorie. Kushandisa pita chingwa kune kebab kune macalorie mashoma pane akajairwa zvimedu zvechingwa chero sandwich.