Esinye sezidlo ezidumileyo zasesitalatweni eYurophu, i-kebab yomnikeli wendabuko ilungiswa ngokuhambisa iityhubhu zenyama ngobusuku ngaphambi kokuyigcoba ngokuthe chu kwi-skewer spit. Iikhalori kwi-kebab ziyahluka ngokuxhomekeka kuhlobo lwenyama esetyenzisiweyo, kodwa ngaba isempilweni ngokwenene?
Uninzi lwezinto ezithathwayo zale mihla zikhetha inguqulo enexabiso eliphantsi, "unyawo lwendlovu," olubandakanya inyama enamafutha, ii-oyile ezicutshungulweyo, kunye nezigcwalisi ezinje ngomgubo. Kungenxa yoko le nto isitya sinokuba neekhalori eziphezulu.
Yintoni i-kebab?
Nangona iDöner Kebabs idume kulo lonke elaseYurophu, imvelaphi yazo ibuyela eTurkey. Sisidlo semveli saseTurkey, kwaye zidla ngokutyiwa ngendlela eqhelekileyo. Ukongeza, baye baphembelela i-gyros yaseGrisi kunye ne-shawarmas yaseLebhanon.
I-kebabs ihlanjululwe ngeziqholo (i-yogurt ngamanye amaxesha isetyenziselwa ukuthambisa inyama) kwaye iphekwe ngokukhawuleza kwi-spit ejikelezayo ejikelezayo, ngexesha lexesha. Imvana, intlanzi, inyama yenkomo kunye nenkukhu yinyama edla ngokusetyenziswa ukwenza iikebabs; kunjalo, iinguqulelo zemifuno usebenzisa amakhowa okanye tofu nazo ziyafumaneka.
Ibhaka okanye yosiwe kwaye ihanjiswe kwi-skewers, i-kebabs sisidlo esinesondlo, esineprotheni. Zinokusetwa ecaleni kwe-bulgur, ingqolowa edumileyo kuMbindi Mpuma etyebileyo kwiiminerali kwaye iphantsi kwamafutha kunye neekhalori.
Iikhalori zeKebab
Ubalo lwezondlo luyothusa. I-kebab eqhelekileyo iqulethe malunga neekhalori ezingama-2000, I-80% yokucetyiswa kwemihla ngemihla, kwaye phantse kabini ityuwa efunekayo. I-Kebabs iqulethe amafutha okupheka afanayo eglasi yewayini, sesinye sezizathu zokuba i-kebab enye ibonelele nge-130% yexabiso lemihla ngemihla lamafutha enziweyo, nangaphambi kokuba songeze iisosi.
Iidöners zenyama ziphezulu kakhulu kumafutha kwaye abantu baseYurophu ngoku batya ama-42% anamafutha ahluthayo ngaphezulu kunokuba kucetyiswa. Ezinye i-kebabs ziqulethe i-140 grams yamanqatha, kabini isibonelelo semihla ngemihla sabasetyhini. Izazi ngezondlo zilumkisa ngelithi ukutya kabini ngeveki kunokubangela isifo sentliziyo kwiminyaka elishumi.
Nangona kunjalo, iikhalori ziyahluka kuhlobo lwe-kebab esilukhethileyo. Iinguqulelo ezidumileyo zezi: inkukhu, imvana okanye imifuno.
Pollo
I-100-gram ye-inkukhu ye-kebab iqulethe Iikhalori ezingama-79 kunye ne-14 grams yeprotheni. Iikhalori kwi-kebab yenkukhu yasekhaya iya kuhluka ngokuxhomekeke kwiyiphi inxalenye yenkukhu esetyenziswayo.
Iinkukhu ze-kebabs ziphantsi kwi-fiber, i-fat, kunye ne-carbs, kunye ne-100-gram ekhonza ene-0,99 grams yamanqatha, i-0,7 grams yefiber, kunye ne-1,99 grams ye-carbs. Zikwanazo neeminerali ezifana nentsimbi kunye nesodium, kwaye zilandele izinto ezifana ne-vitamin C kunye ne-vitamin A.
Cordero
Kwigusha ye-kebab sinokuyifumana ukuya kuthi ga Iikhalori ezingama-223 inxalenye ye-100 grams. Ezi ziphezulu kumafutha, zibonelela ngeepesenti ze-14 ze-RDA kumafutha kunye neepesenti ze-36 ze-RDA ze-cholesterol. Xa kuthelekiswa neenkukhu ze-kebabs, i-lamb kebabs inikezela ngeprotheyini eninzi: i-100-gram ekhonzayo ine-33,7 grams, okanye i-67% yesibonelelo semihla ngemihla, esingaphezu kokuphindwe kabini inani leprotheni kwinkukhu kebab.
Ukongeza, i-skewers yegusha ingumthombo olungileyo we-zinc, iminerali efunwa ngumzimba kwi-clotting yegazi kunye ne-protein synthesis. Ikwaphezulu kwivithamin B12, enegalelo elingaphezulu kwe-114 yeepesenti ye-RDA kule vitamin iyimfuneko ukwenza iiseli ezibomvu zegazi kunye nokuqinisekisa ukusebenza ngokufanelekileyo kwenkqubo yemithambo-luvo yomzimba.
Nangona kunjalo, kuye kwahlala kuthiwa izitya ezininzi zolu hlobo ziqulethe amanqatha osuku lonke kwisidlo esisodwa. Kodwa eyona nto imbi kakhulu yi-doner kebab. Amafutha eTrans, anegalelo kwisifo sentliziyo ngokunyusa amanqanaba echolesterol 'embi' kunye nokwehlisa amanqanaba e-cholesterol 'elungileyo', afunyenwe kuzo zonke ii-kebabs ezihlalutyiweyo.
Imifuno okanye imifuno
Los imifuno ye-kebabs Yiba neekhalori ezimbalwa, kunye ne-100-gram yokukhonza eyenziwe ngamakhowa, itswele, izucchini, kunye nentsimbi yepepper equlethe kuphela. Iikhalori ezingama-24. Imifuno ye-kebabs nayo iphantsi kwiprotheni kunye nomxholo wamafutha. Nangona kunjalo, ziyimithombo emihle yeeminerali ezifana ne-potassium.
Kukho abanye abasebenzisa inyama ye-vegan eyenziwe ngeprotheni ye-soy, oku kuthetha ukuba ayinayo i-fat saturated okanye i-cholesterol. Iprotheyini yeSoy ikwabonelela ngezibonelelo zesondlo ezingenayo inyama, njengevithamin C, isoflavones, kunye nefiber yokutya.
Kukwakho nezo zenziwe ngefalafel, intlama eyenziwe ngee-chickert ezityunyuziweyo kwaye zinongwe ngezithako ezininzi kunye neziqholo. Iibhola zenziwe eziqhotsiweyo okanye zibhakiwe. Oku kudla ngokuba lolunye ukhetho lokuzaliswa kwe-kebab lwabatya imifuno kunye nezilwanyana.
Indlela yokwenza ibe nempilo?
I-Kebabs ingaba namafutha amaninzi. Ukhetho olunempilo, siya kukhetha i-shish kebab, i-skewer ene-cuts yonke yenyama okanye intlanzi kwaye idla ngokwenziwa kwi-grill.
Abaninzi bacinga ukuba kukutya okukhawulezayo okunempilo kuba abaqhotswanga kwaye baquka isonka kunye nesaladi. Nangona kunjalo, inyama iqulethe amafutha kwaye isixa siyahluka ngokuxhomekeke kwinyama esetyenzisiweyo. Ezona zisemgangathweni zisebenzisa i-fillet yegusha, emalunga ne-10-15% yamafutha. I-Kebabs eyenziwe ngegusha egayiweyo ithanda ukuba namafutha aphezulu, asondele kuma-20-25%. Iinkukhu zisebenzisa amathanga kunye nebele ngesikhumba. Eyona ndlela yokufumanisa ukuba yintoni na kwi-kebab oza kuyi-odola kukubuza ukuba yeyiphi inyama abayisebenzisayo.
Xa sikhetha i-kebabs, siya kucela isaladi, siya kukhetha ukugqoka ngokucokisekileyo, njengoko banokwandisa inani lamafutha kunye ne-kilojoules, kwaye siya kucela inyama yenkukhu endaweni yenyama egayiweyo.
Kucetyiswa ukuba ulandele ezinye iingcebiso zokunyuka kweekhalori. Kule meko, akukhathaliseki ukuba sinokukhubazeka kangakanani ngenxa yotywala emva kokuchitha ubusuku. Kukulungele ukukhetha iinguqulelo ezinempilo oza kuzibuyisela:
- Akukho: sinokuthengisa i-kebab yenkukhu shish. Olu lukhetho oluneprotheyini eninzi, amanqatha amancinci, kunye nokongezwa okumbalwa kwe-dodgy.
- Isaladi engakumbi: imifuno enefibrous iya kusinceda ukusigcwalisa kwaye isinike izondlo ezongezelelweyo. Ngalo naliphi na ithamsanqa, siya kuhlutha kakhulu ukuba singatya isonka esiseleyo sepita.
- Gwema i-sauce yegalikhi: uguqulelo olusekwe kwiyogathi yemveli luya lunqabile kule mihla; ixesha elininzi itshintshwa ngemayonesi exabiso liphantsi enekhalori eziphezulu kunye namafutha amabi.
- iinketho ezinempilo: i-shish kebab kunye ne-pita isonka kunye nesaladi, kwaye ngaphandle koshizi okanye i-mayonnaise.
- Ubungakanani obuncinci: Kuyacetyiswa ukuba ukhethe ubungakanani ngokwendlala kunye nobungakanani bokutya esikufunayo. Ukuba i-kebab yisidlo sokugqibela sosuku kwaye asizange sisebenze kakhulu, ubungakanani obuncinci bunconywa. Siya kuyonwabela incasa, kodwa ngaphandle kokugqithisa iikhalori.
- Isonka sePita: Ukuphakelwa kwesonka sepita sineekhalori ezingama-90. Ukusebenzisa isonka sepita kwi-kebab iqulethe iikhalori ezimbalwa kunezilayi ezibini zesonka nakweyiphi na isangweji.