Ha se sephiri se seng sa lihlahisoa tsohle tsa protheine, tlhapi ke khetho e bonolo haholo le e sebelisoang haholo. Ho tsoa sehloohong sena u tla ithuta mofuta oa litlhapi tseo u ka li jang ha u ntse u theola boima ba 'mele, le hore na o lokela ho pheha joang e le hore u se ke ua boima, empa feela u li tlose.
Melemo ea Litlhapi
Litlhapi ke mohloli oa likarolo tse ngata tsa bohlokoa, ke hobane'ng ha u ka bua ka melemo ea eona, eseng feela bakeng sa tahlehelo ea boima ba 'mele, empa bakeng sa' mele le ho itšireletsa mafung ka kakaretso. Har'a bona:
- oli ea bohlokoa ea tlhapi e nang le oli e hlokahalang ea omega-3 le ea omega-6;
- divithamini A, E, D;
- fluorine, phosphorus, iodine le likokoana-hloko tse ling tse molemo.
Ho lumeloa hore ke tlhapi e sebetsang ka ho fetisisa-leoatle, eseng metsi a hloekileng, hobane e na le boholo ba limatlafatsi.
Litlhapi tse nyenyane
Litlhapi tsohle li arotsoe ka mefuta e mafura, mafura a mafura le mafura a tlaase. Nahana ka likarolo tsena ka ho qaqileng haholoanyane:
- Mefuta e mafura a tlhapi (mafura a fetang 8%) - eel, mackerel, herring, halibut, sturgeon. Ena ke tlhapi e kholo ka ho fetisisa ea caloric - e na le lik'hilograma tse 200-250 ka ligrama tse 100. Khetho ena ha e hlahe hore e se ea ho theola boima ba 'mele, ho molemo ho e tlohela ho fihlela linako tse monate.
- Lijo tse nang le tlhapi tse nang le tlhapi (4-8%) - pike perch, sea bass, trout, pink pinas, tuna, horse mackerel, carp le herring e phetseng hantle. A tlhapi e joalo - 90-140 kcal., Kahoo, hona joale e se e le mefuta e meng e ntle ea nama, empa e ntse e le - eseng khetho e ntle ka ho fetisisa. Litlhapi tse khubelu tse nang le boima ba 'mele li amoheleha, empa ha li khetholle ka ho fetisisa.
- Litlhapi tse nonneng (tse ka tlase ho 4%) ke pollock, pike, pota ea nōka, cod, blue whiting, hake, navaga, flounder, bream, haddock. A tlhapi e joalo ho 70-100 kcal ka 100 g, e bolelang hore e ka sireletsa lijo tse nonneng ka mokhoa o sireletsehileng.
Lingaka li buella ho tseba tekanyo eo, le ho ja litlhapi ho feta 3-4 linako tse ling ka beke. Hopola - ho feteletseng ha livithamine le diminerale ho kotsi le ho 'mele, hammoho le ho hloka.
Ho pheha litlhapi bakeng sa tahlehelo ea boima ba 'mele?
U ka potlakela ho lebala ka litlhapi tse halikiloeng ka breadcrumbs, kapa tse khethollang tse kentsoeng
- mefuta e latelang ea ho pheha e lumelloa:
- tlhapi e belisitsoeng (bakeng sa boima ba 'mele ke eona e ntle ka ho fetisisa);
- litlhapi li apiloe ka ontong le linoko;
- tlhapi tlhapi kapa ho chesa mollo;
- tlhapi bakeng sa banyalani ba bang (slimming e ka pheha feela tlhapi eohle, empa mello, li-cutlets, joalo-joalo)
Fana ka likhama litapole le pasta, u se ke ua khetha meroho le mefuta eohle ea hop. Lijo tse tsoang meroho e ncha li boetse li loketse. Ena e tla ba ho eketsa ka ho fetisisa ho litlhapi, ho u nolofalletsa ho boloka le ho lula u le monyenyane.