Okunye kokudla kwasemgwaqweni okuthandwa kakhulu eYurophu, i-kebab yomnikeli wendabuko ilungiswa ngokuthulula amakhyubhu enyama ngobusuku bonke ngaphambi kokuwoswa kancane kancane ku-skewer spit. Ama-calories ku-kebab ayahlukahluka kuye ngokuthi hlobo luni lwenyama esetshenzisiwe, kodwa ingabe inempilo ngempela?
Iningi lesimanjemanje elithathwayo likhetha inguqulo eshibhile egayiwe, "unyawo lwendlovu," ngokuvamile oluhlanganisa inyama enamafutha, amafutha agayiwe, nezigcwalisi ezifana nofulawa. Yingakho lesi sidlo singaba nama-kilojoule amaningi.
Iyini i-kebab?
Nakuba i-Döner Kebabs idume kulo lonke elaseYurophu, imvelaphi yayo ibuyela eTurkey. Kuyisidlo sendabuko saseTurkey, futhi ngokuvamile sidliwa ngendlela evamile. Ngaphezu kwalokho, baye bathonya i-gyros yaseGrisi kanye nama-shawarmas aseLebanon.
Ama-kebabs ahlanjululwa ngezinongo (ngezinye izikhathi i-yogurt isetshenziselwa ukuthambisa inyama) futhi kancane kancane iphekwe ngamathe ajikelezayo aqondile, ngokuhamba kwesikhathi. Iwundlu, inhlanzi, inyama yenkomo kanye nenkukhu yinyama evame ukusetshenziselwa ukwenza ama-kebabs; noma kunjalo, izinguqulo zemifino ezisebenzisa amakhowe noma i-tofu nazo ziyatholakala.
Ibhakwa noma yosiwe futhi ihanjiswe kuma-skewers, ama-kebabs ayisidlo esinenhliziyo, esicebile ngamaprotheni. Angaphinde anikezwe kanye ne-bulgur, okusanhlamvu okudumile kwaseMpumalanga Ephakathi okucebile ngamaminerali namafutha aphansi nama-calories.
Ama-calories e-Kebab
Izibalo zokudla okunomsoco ziyamangaza. I-kebab ejwayelekile iqukethe cishe ama-calories angu-2000, u-80% wokudla okunconyiwe kwansuku zonke, futhi cishe kabili usawoti odingekayo. I-Kebabs iqukethe amafutha okupheka afanayo engilazi yewayini, okungesinye sezizathu zokuthi kungani i-kebab eyodwa ihlinzeka ngo-130% yenani lansuku zonke lamafutha okwenziwa okwenziwa, nangaphambi kokuba sengeze amasoso.
Ama-döner enyama yenkomo anamafutha amaningi futhi abantu baseYurophu njengamanje badla amafutha agcwele ngo-42% kunalawo anconywayo. Amanye ama-kebabs aqukethe amagremu angu-140 wamafutha, okuphindwe kabili isibonelelo sansuku zonke sabesifazane. Ongoti bezokudla baxwayisa ngokuthi ukudla kabili ngesonto kungadala isifo senhliziyo eminyakeni eyishumi.
Kodwa-ke, ama-calories ayahluka ohlotsheni lwe-kebab esilukhethile. Izinguqulo ezidume kakhulu yilezi: inkukhu, iwundlu noma imifino.
I-Pollo
I-100-gram ye-chicken kebab iqukethe 79 amakhalori kanye namagremu angu-14 amaprotheni. Ama-calories ku-kebab yenkukhu eyenziwe ekhaya azohluka kuye ngokuthi iyiphi ingxenye yenkukhu esetshenziswayo.
I-chicken kebabs ine-fiber ephansi, amafutha, kanye nama-carbs, ne-100-gram ekhonza ephethe amagremu angu-0,99 wamafutha, amagremu angu-0,7 we-fiber, kanye namagremu angu-1,99 we-carbs. Futhi aqukethe amaminerali afana ne-iron ne-sodium, futhi alandele izakhi ezifana ne-vitamin C no-vitamin A.
I-Cordero
Ku-kebab yewundlu singathola kuze kube 223 amakhalori ingxenye ngayinye ye-100 grams. Lawa aphakeme ngamafutha, ahlinzeka ngamaphesenti angu-14 e-RDA kumafutha kanye namaphesenti angu-36 e-RDA ye-cholesterol. Uma kuqhathaniswa nezinkukhu ze-kebabs, i-lamb kebabs inikeza amaprotheni amaningi: i-100-gram ukukhonza inama-33,7 amagremu, noma i-67% yesibonelelo sansuku zonke, okungaphezu kokuphindwe kabili inani lamaprotheni ku-kebab yenkukhu.
Ukwengeza, amawundlu ama-skewers angumthombo omuhle we-zinc, i-mineral edingwa umzimba ukuze ihlule igazi kanye nokuhlanganiswa kwamaprotheni. Futhi iphezulu kuvithamini B12, onikela ngaphezu kwamaphesenti angu-114 e-RDA ukuze le vitamin ebalulekile yakhe amangqamuzana egazi abomvu futhi iqinisekise ukusebenza kahle kwesimiso sezinzwa zomzimba.
Nokho, kuye kwashiwo njalo ukuthi izitsha eziningi zalolu hlobo ziqukethe amafutha osuku lonke esidlweni esisodwa. Kodwa okubi kakhulu yi-doner kebab. Amafutha e-Trans, anomthelela esifweni senhliziyo ngokukhuphula amazinga e-cholesterol 'embi' kanye nokwehlisa amazinga e-cholesterol 'enhle', atholakala kuwo wonke ama-kebabs ahlaziywe.
Imifino noma imifino
I-Los i-kebabs yemifino ube nama-kilojoule ambalwa kakhulu, ngokuphakelwa okungu-100-gram okwenziwe ngamakhowe, u-anyanisi, i-zucchini, nopelepele wensimbi oqukethe kuphela 24 amakhalori. I-kebabs yemifino nayo ayinamaprotheni kanye nokuqukethwe kwamafutha. Nokho, ziyimithombo emihle yamaminerali afana ne-potassium.
Kukhona abanye abasebenzisa inyama ye-vegan eyenziwe ngamaprotheni e-soy, okusho ukuthi ayinawo amafutha agcwele noma i-cholesterol. Amaprotheni e-soy ahlinzeka ngezinzuzo ezithile zokudla okunomsoco inyama engazitholi, njengovithamini C, ama-isoflavones, kanye ne-fiber yokudla.
Kukhona futhi lezo ezenziwe nge-falafel, okuyinhlama eyenziwe ngamatshwele agaywe kahle futhi ayoliswe ngezithako eziningi nezinongo. Amabhola akhiwa athosiwe noma abhakwe. Lokhu ngokuvamile kungenye inketho yokugcwalisa i-kebab yabadla imifino kanye nemifino.
Indlela yokwenza ibe nempilo?
I-Kebabs ingaba namafutha amaningi. Ukuze uthole inketho enempilo, sizokhetha i-shish kebab, okuyi-skewer enenyama noma inhlanzi yonke ukusikeka futhi ngokuvamile eyenziwa ku-grill.
Abaningi bacabanga ukuthi kuyindlela enempilo yokudla okusheshayo ngoba ayithosiwe futhi ihlanganisa isinkwa nesaladi. Kodwa-ke, inyama inawo amafutha futhi inani lizohluka kuye ngokuthi inyama esetshenzisiwe. Izinga eliphezulu kakhulu lisebenzisa i-lamb fillet, elingamafutha angama-10-15%. Ama-Kebabs enziwe ngewundlu eligayiwe avamise ukuba namafutha amaningi, asondele ku-20-25%. Izinkukhu zisebenzisa amathanga namabele anesikhumba. Indlela engcono kakhulu yokuthola ukuthi yini ku-kebab ozoyi-oda ukubuza ukuthi zisebenzisa yiphi inyama.
Uma sikhetha ama-kebabs, sizocela isaladi, sizokhetha ukugqoka ngokucophelela, njengoba kungandisa inani lamafutha nama-kilojoules, futhi sizocela inyama yenkukhu esikhundleni senyama egayiwe.
Kunconywa ukulandela izincomo ezithile zokwanda kwama-calories. Kulokhu, akunandaba ukuthi siphazamiseke kangakanani ngenxa yotshwala ngemva kokuphuma ebusuku. Kulula ukukhetha izinguqulo ezinempilo ukuze ululame:
- Akunalutho: singahweba i-kebab ngenkukhu shish. Lena inketho enamaprotheni amaningi, amafutha amancane, kanye nokongeziwe okumbalwa okuyi-dodgy.
- Isaladi eyengeziwe: imifino ene-fibrous izosisiza ukusigcwalisa futhi isinikeze imisoco eyengeziwe. Noma iyiphi inhlanhla, sizosutha kakhulu ukuthi singadla isinkwa se-pita esisele.
- Gwema i-sauce kagalikhi: inguqulo yendabuko esekwe iyogathi iya iba yivelakancane kulezi zinsuku; isikhathi esiningi ishintshwa imayonnaise eshibhile enama-kilojoule amaningi namafutha amabi.
- ongakhetha okunempilo: shish kebab ngesinkwa se-pita nesaladi, futhi ngaphandle koshizi noma imayonnaise.
- Usayizi omncane: Kutuswa ukukhetha usayizi ngokuya ngendlala kanye nenani lokudla esikudingayo. Uma i-kebab iyisidlo sokugcina sosuku futhi asizange sisebenze kakhulu, usayizi omncane uyanconywa. Sizojabulela ukunambitheka, kodwa ngaphandle kokudlula ama-calories.
- Isinkwa sePita: Ukuphakelwa kwesinkwa se-pita kuqukethe ama-calories angu-90. Ukusebenzisa isinkwa se-pita ukwenza i-kebab kuqukethe ama-calories ambalwa kunezingcezu ezimbili zesinkwa zanoma yisiphi isemishi.