Omelette - zokhudzana ndi kalori

Omelette ndi chakudya cham'mawa cha anthu ambiri padziko lonse lapansi. Aliyense amawongolera mwanjira yawo: ena amangomenya mazira angapo, ena amawonjezera mkaka kapena madzi kwa iwo, ena amawonjezera mbaleyo ndi anyezi, tomato, ham ndi zina. Pali kuchuluka kwa kusiyana kwa mbale iyi, ndipo omelette iliyonse ili ndi kalori yake. Kuchokera m'nkhani ino, muphunzira za mphamvu ya mitundu yambiri ya mmawa uno kuchokera ku mazira.

Ma caloric omelet

Ganizirani njira zosiyanasiyana zomwe mungapangire kuphika komanso momwe mungagwiritsire ntchito zinthu zokhudzana ndi caloriki.

• omelet wochokera ku mazira awiri - 118 kcal pa 100 g;
• omelet mazira ndi mkaka - 184 kcal;
• dzira ndi tchizi - 340 kcal;
• omelet ndi mkaka 1% nthunzi - 135 kcal;
• omelet ndi tomato - 165 kcal.

Omelet zakudya zimakhala ndi phindu la caloric pafupifupi magawo 110 ndipo ndi mazira omwe akukwapulidwa popanda zophikidwa pa nthunzi.

Kuti tipeze mosavuta, tiyeni tione kalori yokhudzana ndi zowonjezera kwambiri zowonjezera ma omelets. Kuti muwerenge kalori wothira mbale, yonjezerani nambala yomwe ikuwonetsedwa ku mphamvu yamtengo wapatali (kapena wopanda mkaka):

• tomato - 18 kcal pa 100 g;
• tchizi - pafupifupi 300 kcal pa 100 g;
• Tsabola wa Chibugariya - 28 kcal pa 100 g;
• Ham - 145 kcal pa 100 g;
• nkhuku nyama - 219 kcal pa 100 g;
• mkaka 1% - 42 kcal pa 100 g;
• anyezi - makilogalamu 41 pa 100 g;
• bowa - 28 kcal pa 100 g;
• Maolivi - 115 kcal pa 100 g.

Motero, kuchuluka kwa makilogalamu mu omelet molunjika kumadalira zowonjezera zomwe mumagwiritsa ntchito mukakophika. Kuonjezerapo, kuchuluka kwa mafuta kumakhudza: ndi bwino kuphika mu kope la lero kapena Teflon pan, yomwe siimasowa kuwonjezera mafuta.

Ubwino wa omelet kwa kadzutsa

Sizinsinsi kuti mazira ndi mapuloteni abwino kwambiri, omwe ndi abwino kuyamba tsikulo. Omelette - kudya osati kowonjezera kokha, komanso kothandiza, chifukwa mazira ali mavitamini A, B1, B6, B9, E ndi D, komanso amchere monga chitsulo ndi mudzi. Chifukwa cha izi, simungokondwera ndi zokoma zokha, komanso kulimbitsa thupi lanu, kupeza zinthu zambiri zofunika kuyambira m'mawa.

Kuwonjezera pamenepo, munthu wamba safuna kudya masamba ndi zipatso, ndipo mukhoza kuwonjezera bowa, masamba , ndi masamba ku omelet, zomwe zimapangitsa mbale kukhala yothandiza kwambiri thupi lonse.

Kuyankhula za ubwino wa omelets, ndibwino kukumbukira ndi kuvulaza - pokhapokha ngati mukuphika kwa anthu awiri, mwinamwake mukuwotcha kudya, ndipo mtundu woterewu ndi wovuta kuwunikira ndi thupi.

Omelette kuchepetsa chakudya cham'mawa

Omelette ndi imodzi mwa njira zoyenera zakudya zachakudya kwa iwo amene akufuna kulemera. Izi zikufotokozedwa momveka bwino: omelette ndi owopsa ndipo ali ndi thanzi, ali ndi zakudya zambiri ndipo amakupatsani toned ndipo musakumbukire chakudya mpaka nthawi ya masana. Kuwonjezera apo, ndi zophweka kukonzekera, zomwe zikutanthauza kuti kadzutsa chotero sichidzatulukamo.

Tiyeni tione zakudya zosiyanasiyana kuti zikhale zochepa, zomwe zimagwiritsidwa ntchito pa chakudya cham'mawa.

Njira 1

1. Chakudya cham'mawa: omelette ndi mkaka, wobiriwira tiyi popanda shuga, chidutswa cha mkate wa bran.
2. Chakudya: gawo limodzi la saladi ku masamba atsopano, mbale ya supu.
3. Chakudya cha masana: apulo.
4. Chakudya Chamadzulo: Ng'ombe yophikidwa ndi zukini kapena zukini.

Njira 2

1. Chakudya cham'mawa: omelet ndi tomato, tiyi wobiriwira popanda shuga, chidutswa cha mkate wa bran.
2. Chakudya: saladi kuchokera ku zophika zophika (monga viniga), msuzi wobiriwira.
3. Chakudya cha masana: kiwi.
4. Chakudya Chakudya: nkhuku, braised ndi kabichi.

Njira 3

1. Chakudya cham'mawa: omelet ndi bowa, tiyi wobiriwira popanda shuga, chidutswa cha mkate wa bran.
2. Chakudya: gawo lina la buckwheat ndi ng'ombe, tiyi popanda shuga.
3. Chakudya cha masana: galasi ya yogurt.
4. Chakudya chamadzulo: squid amatumikira mbatata yophika.

Njira 4

1. Chakudya cham'mawa: omelette ndi tchizi, wobiriwira tiyi popanda shuga.
2. Chakudya: Chakudya cha supu-puree, tiyi popanda shuga.
3. Chakudya cha masana: theka kapu ya tchizi.
4. Chakudya: Nsomba zophikidwa ndi ndiwo zamasamba.

Musaiwale kuti chakudya chamadzulo chiyenera kutha maola atatu asanagone, ndipo magawo sayenera kukhala "odyera" ambiri. Kudya kotero, mutha kubwereranso mosavuta ndi kulemetsa thupi ndi zinthu zothandiza.