Iqanda ingenye ye ukudla okunempilo nokuphelele okukhona: enye ehamba phambili ngokwenani lokudla okunempilo, etholakala unyaka wonke, eshibhile futhi ephansi ngamakhalori. Ngenxa yalesi sizathu, kubalulekile ekudleni kwesisindo noma, umane, lapho uhlela noma iyiphi iphethini yokudla enempilo futhi elinganiselayo yomndeni wonke.
Manje, njengokudla okuningi, izindlela zokupheka amaqanda banokuningi abangakusho mayelana nama-calories esewonke, ukudla kwamafutha, nokugcinwa noma ukususwa kwezakhi.
Futhi nakuba zonke zinhle, ezinye zikufanele kakhulu kunabanye. Qhubeka ufunde ngokucophelela, ngoba uzothola lezimanga.
Indlela yokupheka iqanda ngendlela enempilo?
Ngokuphambene nalokho abantu abakucabangayo, indlela enempilo yokudla iqanda akuyona eluhlazakodwa kuphekiwe.
Lokhu kungenxa yokuthi amazinga okushisa aphezulu akhiqiza into ebizwa ngokuthi i-denaturation of egg proteins, okuwenza agayeke kakhulu umzimba. Ngakho-ke, abagijimi benza iphutha elicacile ngokudla amaqanda amhlophe aluhlaza, njengoba bengawufezi umphumela oyifunayo.
Njengoba sekushiwo, ake sibheke izindlela ezahlukene ezinempilo zokupheka iqanda. Kulolu hlu sicabangele amasu ajwayelekile; nokho, kusukela Vilane Manor, ipulazi elidala lama-Spanish amaqanda e-free-range akhuliswe ngokukhululeka, akunikeza okuthile ezinye izindlela ezimnandi nezokuqala zokupheka iqanda. Iminyaka engaphezu kuka-25 yokufuya izinkukhu ngendlela yakudala ihamba ibanga elide, ngakho-ke siyobe senza kahle uma sisebenzisa ezinye zezeluleko zakhe.
Eyosiwe
Uma unepani elihle elinganamatheli, yilokho. indlela esheshayo, emnandi nenempilo yokudla iqanda. Awunazo izaba zokungayifaki ekudleni kwakho kwasekuseni, ngoba kuzothatha iminithi elingu-1 kuphela ukuyilungisa.
UCocido
Kubandakanya ukuhluka kwayo okuhlukile: kucwiliswe emanzini imizuzu engaphezu noma ngaphansi. Okuhle ngale ndlela enempilo yokupheka iqanda ukuthi ungakwazi ukulungiselela eziningana kusengaphambili bese ucwilisa kuzo uma ungenaso isikhathi esiningi. Sika imifino emisha futhi uzoba nesifundo esihle sokuqala; iqanda elibilisiwe eliphakathi linikeza ama-kcal angu-64 kuphela.
kuzingelwe noma kuzingelwe ngokungemthetho
Le nqubo yokupheka amaqanda isemfashinini kakhulu sibonga amaqanda amnandi e-Benedictine, isidlo senkanyezi sesidlo sasekuseni esihlwabusayo namabhrantshi. Nakuba isoso ye-hollandaise evame ukuhambisana nayo inama-calories ambalwa, ayinabungozi uma uyithatha ngezikhathi ezithile uyenzile ekhaya.
Kunoma yikuphi, amaqanda aphehliwe noma aphehliwe ngokwawo amnandi, agcwele amavithamini, amaminerali, ama-amino acid namaprotheni, futhi awakhuluphali nhlobo (okufana neqanda elibilisiwe, cishe ama-kcal angu-65).
Ethosiwe
Yebo, ubucabanga ukuthi iqanda elithosiwe belingaphilile… Sizokunikeza izindaba ezimnandi! Kuyiqiniso ukuthi le ndlela yokupheka inikeza ama-calories ambalwa (cishe 110), kodwa awaningi kakhulu, futhi uzogwema amanye uma uwakhipha kahle amaqanda lapho uwakhipha. Futhi, uma wenza njalo i-olive extra amafutha omnqumo Ngeke unikeze ukunambitheka kuphela kodwa zonke izakhiwo ze-EVOO yethu esiyithandayo.
waqhuqha
Ngale ndlela yokupheka, ungangabazi ukusebenzisa wonke umcabango wakho. Futhi ukwenze ngaphandle kokuzisola ngokudla okunempilo nokucebile ongakucabanga: izingcezu zemvelo zikatamatisi, amakhowe kagalikhi, ama-prawns, isipinashi, i-tuna, i-turkey, ummbila ... Ngoba uzothola isifundo sesibili, isidlo sasekuseni sokukhotha umunwe noma isidlo sakusihlwa esinempilo njengoba uthola. Amaqanda amabili aqhutshiwe ngaphandle kwamafutha awanikezeli cishe i-149 kcal.
ku-tortilla
I-omelette yamazambane engcwele i-caloric encane kakhulu kodwa inconywa kakhulu. Empeleni, uma uzama ukuzibamba ngamanani ongakwazi ukuwakhokhela ngezikhathi ezithile. Ngokusho kweSpanish Nutrition Foundation, ingxenye encane ye-omelet yamazambane ingaba nama-kilocalories angaba ngu-196.
Ngokuqondene nama-tortilla agxishiwe noma ama-French, ayikho inkinga ngokuwafaka ekudleni kwakho cishe nsuku zonke. I-omelet yesiFulentshi enamaqanda amabili ingaba ne-154 kcal.
Njengoba ukwazi ukubona, i- izindlela ezinempilo ukupheka iqanda zihlukahlukene kakhulu futhi okumnandi. Eqinisweni, kuhlangene nokunye ukudla okunconyiwe cishe akupheli.
Ngakho-ke, ungakhohlwa ukufaka amaqanda lapho uhlela ukudla kwakho kanye nokomndeni wakho wonke, ngoba uzobe wenzela impilo yakho umusa ... kanye nephakethe lakho. Inzuzo ephindwe kabili!