Ngaba kunokwenzeka ukuba utye i-hamburgers ukuba ukwisidlo okanye unakekele ukutya kwakho? Ewe yiyo. Ukusetyenziswa rhoqo kwenyama ebomvu kunokukhokelela kwiingxaki ezinzulu zempilo, kodwa ii-hamburgers akumele zenziwe ngenyama. Namhlanje sikufundisa indlela yokwenza iresiphi elula, ekhawulezayo kunye nezithako onazo ekhaya. I-tuna burger isekwe kwitoti yendalo, kwaye siya kufumana malunga nezahlulo ezithathu.
Ukuze inezondlo ezinomdla, songeze imifuno, efana ne-broccoli okanye i-karoti, kodwa unokubandakanya ezona uthanda (okanye uzithiye) kakhulu. Oku kunokuba yindlela entsha yokubandakanya loo mifuno oyithiyileyo ukuyidla epanini, umzekelo.
Kutheni isempilweni?
I-tuna yintlanzi enempilo kwaye eguquguqukayo egcwele iprotheni, iivithamini kunye namafutha abalulekileyo. Ukutya ityhuna entsha okanye enkonkxiweyo ilungile kwintliziyo yakho, umzimba, kunye nengqondo yakho. Iibhega zetuna zinokutyiwa ngokwazo njenge-appetizer, njengesitya esisecaleni, kwisandwich, okanye ngesaladi eluhlaza. Ukuba sisebenzisa izithako ezifanelekileyo, siya kukuguqula oku kube kukutya. i-carb ephantsi, iprotheni ephezulu kwaye usempilweni.
Zombini ityhuna entsha kunye nenkonkxiweyo ibonelela ngeprotheyini ephilileyo, ephilileyo, i-Omega-3 fatty acids, kunye nezinye izondlo. ityhuna enkonkxiweyo kulula ukuyithenga kwaye ulungiselele iihambhega. Nangona kunjalo, ityhuna enkonkxiweyo iphantsi kumafutha anenzuzo. Ke ngelixa enkonkxiweyo ilukhetho olusempilweni nolulungeleyo, alunayo izibonelelo ezifanayo njengokutya ityhuna entsha.
I-Breadcrumbs kunye nomgubo zizithako eziqhelekileyo kwiiresiphi ezininzi ze-tuna burger. Nangona kunjalo, kule recipe siye sakhetha oatmeal ukubamba ibhega kunye. Oku kuya kuyenza iphantsi kwi-carbohydrates, iphezulu kwiprotheyini, kwaye ityebile kwifiber. Kwakhona, ngokongeza imifuno enqunqwe ngokucokisekileyo siya kuba songeza ifayibha ezininzi kunye nezakhamzimba ezisezantsi.
Ezi bhega zetyhuna zine-carb ephantsi ziyindlela elula yokutya intlanzi ekhaya, emsebenzini, okanye esikolweni. Sinokuzenza kwangethuba kwaye sizikhenkce ukuze sizitye kamva. Iingcali zezondlo zincoma ukuba zongeze ubuncinane ii-servings ezimbini zeentlanzi kwisidlo seveki.
Ngubani onokuyidla?
Iphezulu kwiprotheyini kunye ne-fat ephantsi, ityhuna yenye yezona zinto zilungileyo zokutya zokukhula kwemisipha kunye nokubuyisela. Ngokudibanisa intlanzi ekhonkxiweyo kunye nezithako ezimbalwa ezilula, unokwenza i-burger emnandi kwimizuzu embalwa, enye ipakisha inzuzo yezempilo ngaphezu kwenyama yenkomo okanye i-turkey version. Enye i-tuna burger: i-tuna ngumthombo omkhulu we-omega-3 fatty acids, ekhuthaza ukukhula kwemisipha, inceda ukunciphisa umngcipheko wesifo senhliziyo, kwaye ibe neepropati ezichasayo. Ngoko kumnandi kubantu iimbaleki.
Inokutyiwa kwakhona ukutya kwepaleo. Ukuba yimveliso yendalo enokuthi ifumaneke ngokulula ukuba sasihlala kwixesha le-Paleolithic, yamkelwe ukuba idle i-tuna burgers kunye nemifuno. Ayinanto icutshungulwayo kwaye izithako zayo bezikunye nathi iminyaka.
Olunye uhlobo lokutya olukwamkeleyo phakathi kweemenyu zalo keto. Ukutya kwe-ketogenic kubonakaliswa ngokunciphisa ukusetyenziswa kwe-carbohydrates kunye nokwandisa ukusetyenziswa kwamafutha kunye neeprotheni ezinempilo. Zombini ityhuna kunye ne-oats zizityebi kwiprotheyini kwaye ziphantsi kwi-carbohydrates, ngoko zinokuba yinto enomdla kwinyama ebomvu.
Ukuba siyathandabuza ukwenzela abantwana le bhega, akukho ngxaki kuyo. Yinguqulelo enesondlo ngakumbi kubantwana, kwaye ingcamango elula yokwenza abancinci batye intlanzi. Ukongezelela, kunokwenzeka ukuba baya kuziva bengcono ekugayweni, kuba kuba nzima kakhulu kunenyama ecutshungulwayo. Kwaye ngokuyixuba kunye nemifuno, izondlo zokutya ezingaqhelekanga ukutyiwa zodwa zisetyenziswa.
Iingcebiso
Ukuze iresiphi iphume ngokugqibeleleyo, kufuneka uthathele ingqalelo amaqhinga athile okukhonza nokugcina ngokuchanekileyo.
Ukhonza ngantoni?
Ezi Burgers zeTuna zenza isidlo sasemini esimnandi, i-snack, okanye i-entree ngokwabo. Singazenzela isidlo sangokuhlwa kwaye sihambise i-tuna burger kunye nesaladi, irayisi, iifriyi zomoya, iitapile, ii-noodles, imifuno, ipasta, iitapile ezibhakiweyo, okanye sizame ukuyijika ibe yibhega ngaphakathi kwebhanti.
Sinokuziva sikhululekile ukuba sibakhonze njani, banambitha ngendlela emangalisayo. Sinokuthi nkxu ibhega yetuna kwisosi yemayonesi ebabayo. Kule meko, siye sakhonza yethu ngerayisi kwaye senza i-sauce yethu ye-mayonnaise emnandi. Igqibelele ukuthotywa kunye nokudipha kwincasa engakholelekiyo.
Indlela yokugcina
Ezi bhega ityhuna zinokwenziwa ngaphambi kwexesha kwaye zigcinwe zikrwada efrijini ukuya kuthi ga kwiintsuku ezimbini phambi kokupheka. Okanye zinokufakwa emkhenkceni ngaphambi kokuba ziphekwe ukuya kutsho kwiinyanga ezi-3 kwisikhenkcisi kwisingxobo esingangeni moya okanye kwingxowa yesikhenkcisi.
Ukuba sele siziphekile iibhega zetuna, sinokuzigcina efrijini okanye sizikhenkce. Siza kumisa nje i-tuna burger ngaphambi kokuba siyifudumeze kwakhona. Sinokukhenkcela iibhega ityhuna ekrwada okanye ephekiweyo. Ukuzikhenkcisa zikrwada, siya kuqinisekisa ukuba sizikhenkceza kwisikhongozeli esingangenisi sikhenkcezisi esikhuselekileyo nesifakwe ngephepha lesikhumba. Akuyomfuneko ukuzitshitshisa, zinokuphekwa zifriziwe. Nangona banokufuna ixesha elongezelelweyo lokupheka.
Ukuba sithatha isigqibo sokuzikhenkceza ziphekwe, siya kuqiniseka ukuba zipholise ngokupheleleyo ngaphambi kokuba sizigcine kwakhona kwisitya esingangeni moya esifakwe ngephepha lesikhumba. Bavumele ukuba bancibilike ubusuku bonke efrijini kwaye bashushu kwi-oven.
Indlela yokufudumeza kwakhona
Ukutshisa kwakhona i-tuna burger yakho esele iphekwe ngaphambili, sinokuyijika-jika ngokuphindaphindiweyo epanini imizuzu emi-5 kwicala ngalinye. Okanye sinokuzibeka kwi-oven kwi-170 ° C nge-fan okanye kwi-190 ° C imizuzu eyi-15.
Sinokusebenzisa i-microwave ukufudumeza kwakhona, kodwa zinokuhlala zimanzi okanye zome kakhulu. Ayisiyondlela ilungileyo yokujonga ukuba kamva singathanda ukuyigqithisa epanini okanye kwi-oveni.
