El Hove chena Yagara iri chikafu chepamusoro kune mazera ese. Kuvana, chikafu chine a Smooth flavour, kwainogona kuunzwa pasina dambudziko kuzadzisa kudya kwako kwevhiki kwakanakisa. Iine zvakawanda zvinovaka muviri zvinobatsira pakukura kwayo, ndosaka hove chena inobatsira kukura kwayo.
El Hove yebhuruu zvakare Inobatsira zvikuru, asi isu tichaisa pfungwa pamhando iyi yemhando dzakasiyana-siyana, hunhu hwayo hwakaita sei, ndedzipi mhando dzayo uye kuti ungaisiyanisa sei nehove dzine mafuta. Uyezve, tichasuma mabikirwo mana ari nyore saka unogona kuzvisuma mukudya kwevana vako. Iwo mabikirwo akabudirira uye tine chokwadi chekuti uchaada.
Benefits hove chena
Hove chena iri nyore kudya, nekuda kwekunaka kwayo. Iine mabhenefiti akawanda mukushandisa kwayo, kunyanya mukukura kwevana, hutano hwemwoyo uye kusimba kwepfungwa. Ngationei kuti ndezvipi zvimwe zvinobatsira zvavanopa:
- Ndicho low calorie chikafu: Iyo yakaderera mumakoriyori, yakaderera mumafuta uye inobatsira uremu hwekudya. Mukuwedzera, yakapfava uye iri nyore kugaya.
- Es akapfuma muvhitamini uye mapuroteni. Iine mupiro mukuru wemapuroteni emhando yepamusoro, akakodzera kuperekedza nemimwe miriwo. Uye hatifaniri kukanganwa mavhitaminzi ayo: A, B1, B2, B3, B12, D uye E.
- Nzvimbo huru yemaminerari, zvakadai sesimbi, ayodhini, sodium, potassium, phosphorus, cobalt, magnesium, fluorine uye zinc. Calcium inobatsira mapfupa ako kukura, phosphorus inobatsira mukukura, uye iodine inobatsira kudzivirira hypothyroidism.
- Iine Omega 3 polyunsaturated fatty acids, inozivikanwa seDHA neEPA, yakakosha pakukura kwepfungwa dzevana.
Inobatsira hutano hwemwoyo, inodzivirira kubva kune zvirwere zvisingaperi, inovandudza kushanda kwehutano hwehutano uye inosimbisa masimba ezvirwere.
Mhando dzehove chena
Iwe unofanirwa kuziva rudzi urwu rwehove uye ziva kuisiyanisa nehove yeblue. Vanogara munzvimbo dzinodziya uye dzisingatonhore, saka vane izvozvo kutaridzika kwesirivha yakawanda, ine muswe wakatwasuka, wakatsetseka kana wakatenderedzwa uye ne Nyama chena (panzvimbo pechimiro chemuseve). Uyezve, ivo vane zvakawanda zvishoma mafuta. Tine runyoro rwehove chena dzinonyanya kuzivikanwa:
- Hake
- Cod
- Mbudzi
- Gungwa bream
- Conger
- Ndarama
- Chirungurira
- Sole
- Mere
- Imbwa
- Kuchema
- Kubata
- gallineta
- Raya
- Turbot
- Pingi
Tingapinza sei hove chena mukudya kwevana?
Hove chena i zvakakosha mukudya kwemwana chero upi zvake. Muvana kubva pamwedzi mitanhatu yezera, inogona kutounzwa mu puree mafomati, asi muSpain, inosarudzika inoitwa uye inokurudzirwa pakati pe Mwedzi 8 uye 9 wehupenyu. Hove dzine mafuta dzinounzwa pakati pemwedzi gumi nemishanu kusvika gumi nemisere.
Ichi chikafu chakagara chine mukurumbira wakashata pakati pevana, kubvira Vanozeza kuidya nekuda kwekunhuwa kwayo, kunaka kwayo chaiko uye nekuti ine minzwa.. Kuibika nemaitiro akanaka nguva dzose ndiyo yakanakisa sosi yekuti vatore. Kune asingaverengeki mabikirwo anotenderera pamhepo uye panodiwa kubika kuri nyore kuti zviite kunaka.
Ndeipi chikamu chakajairika chinokurudzirwa kudyiwa?
Kune vacheche kutanga nekutanga kwayo, unofanira kubika pakati pe25 ne50 g. Vana vanofanira kutora 70 g uye vakuru kusvika 125 g. Iyo yakanaka ndeyekudya 2 servings pasvondo, asi kana iwe ukawedzera mashandisiro ako hazvina basa. Zvisinei, hove dzine mafuta dzinokurudzirwa kamwe chete pavhiki.
Hake ne cereal flakes
Iyi recipe yakawedzera crunchy, imwe nzira iyo vana vanonyatsoda. Uyezve, zviri nyore kwazvo kuita. Kana iwe uine Thermomix kumba, unogona kugadzira izvi yakabikwa hove croquettes kuti uchada
Zvisungo:
• 600 magiramu ehake fillets
• 100 gramu yeupfu
• 2 mazai
• 200 gramu yezviyo zvezviyo
• 200 gramu ye mayonnaise muto
• 150 gramu ye ketchup
• 1 sprig yeparsley
• Munyu
• Mafuta omuorivhi
1-Unofanira kucheka hake mudiki cubes.
2-Kurova mazai nepini yemunyu, tyora chibage chezviyo muzvidimbu zviduku.
3-Zvino, tinovapfuudza neupfu, zai uye pakupedzisira muzviyo.
4-Tinoipisa mumafuta akawanda anopisa.
Hove burgers
Izvi hamburgers Vachakupa chivimbo ichocho, kuti vana vako vazvidye vasinganyunyuti. Isu tinokupa iwe maitiro ekugadzira iwo, iwe unongofanirwa kuwedzera rolls uye inoperekedza miriwo.
Zvisungo:
- 700 gramu yekodhi yekodhi
- 1 zai
- 75 gr. matsva chives
- 2 clove yegariki
- 50 gr. chingwa chimedu
- nyowani parsley
- pepper
- Sal
1-Cheka gariki, parsley uye hanyanisi zvakanaka.
2-Tinopwanya hove mundiro, kuwedzera miriwo yakagurwa, zai uye zvingwa zvechingwa.
3-Tinogadzira maburger tovarega vazorore mufiriji kwemaminetsi makumi matatu kusvika makumi matanhatu.
4-Tinobva tazvipisa nemafuta ari pakati nepakati, asi tinoapfekedza neupfu hushoma. Kana kuti vanogona kubikwa.
muto wehove chena
Uyu muto unonaka Inogadzirwa nemiriwo uye kunaka kwehove chena, munyaya iyi, hake yakasarudzwa. Kana mwana wako akanyanya kushinyira nezvemuriwo, unogona kuachekerera zvakanaka kuti asaonekwe.
Zvisungo:
- 1 litre yehove muto
- 400 g ye fillets / hake moyo (inogona kuve nyowani kana chando)
- 1 hombe kana 2 pakati mbatatisi 1/2 hanyanisi
- 50 g yemhiripiri yakasvibirira
- 50 g tsvuku tsvuku muzvimedu
- Supuni yemonimu
1-Mupoto, isa muriwo nemuto wehove. Tinomirira kusvikira mbatatisi yakanyanyisa.
2-Wedzera hove nemuto weremoni. Tinorega ichibika pamoto muduku kwemaminitsi matatu kana maminitsi matanhatu kana hove dzakaoma.
Hake puree nemiriwo
Recipe iri nyore yakagadzirwa mu puree, uko vana nevacheche vanogona kudya nyore chero ndiro mune iyi fomati. Iwe unongoda kubika zvigadzirwa zvakanaka uye wobva wazvikuya.
Zvisungo:
• 120g yembatatisi (mbatatisi imwe iri pakati nepakati)
• 100g karoti
• 60g yereki (chikamu chichena)
• 100g hake (isina ganda kana mapfupa)
• Kumwaya kwemafuta emuorivhi ekuwedzera
1-Tinotsvaira uye tinocheka miriwo yose kuita zvidimbu. Tinobvisa ganda uye pfupa kubva kune hake.
2-Tinoisa zvinhu zvose kunze kwehove mupoto. Ifukidze nemvura, isa munyu mushoma wobika pamusoro pekupisa kwemaminetsi makumi maviri.
3-Kana kwasara maminetsi mashanu ekubika, tinoisa hake topedza kubika.
4-Pakupedzisira, tinoisa parutivi muto muduku uye kusanganisa. Kana tikaona kuti yakanyanyisa, tinowedzera muto wakaparadzaniswa zvishoma nezvishoma.