Yawancin abinci masu ilimin likita sun bada shawara a maye gurbin nama tare da kifaye, da kuma aikata shi da sani. Kifi yana daya daga cikin kayayyakin abincin da aka fi sani da shi: yana dauke da adadin sunadarin gina jiki, phosphorus, Omega 3 da Omega 6 acid mai amfani da kuma sauran abubuwa masu amfani. A lokaci guda kuma abun da ke cikin kifin calorie yana da ƙananan ƙananan. Wannan shi ne saboda gaskiyar cewa kofin irin kifayen da aka kira mu (alal misali, kofi, salmon, mackerel) sun ƙunshi tsakanin 14 da 19% mai, dangane da kakar. Kuma yaya game da nau'in kifaye marasa kifi (irin su flounder, bream, halibut)? Abun da ke cikin su ba fiye da 3% ba! Bugu da ƙari, man fetur yafi amfani da nama, kuma kifi yana da sauƙin saukewa da jiki. Ƙayyade abin da kifi ya zama ƙasa da caloric, kuma abin da ya fi yawa, zaka iya amfani da teburin calori ga kifi da kaya, daga calorie mafi ƙasƙanci zuwa mafi yawan caloric.
Abincin caloric na tebur na kifi da abincin teku
| Sunan kifin | Yawan kcal da 100 g |
|---|---|
| cod | 65 kcal |
| Kwangwani | 79 kcal |
| pike | 85 kcal |
| ƙetare | 88 kcal |
| giciye | 91 kcal |
| rago | 95 kcal |
| herring | 100 kcal |
| masassaƙa | 102 kcal |
| irin kifi | 102 kcal |
| sprat | 105 kcal |
| sashi | 105 kcal |
| perch | 106 kcal |
| tulka | 109 kcal |
| halibut | 112 kcal |
| goby | 112 kcal |
| som | 122 kcal |
| tuna | 123 kcal |
| dan sanda | 124 kcal |
| mackerel | 125 kcal |
| Harkokin Baltic | 128 kcal |
| kuraje | 130 kcal |
| tsutsa | 145 kcal |
| kwari | 148 kcal |
| mackerel | 152 kcal |
| sardine | 168 kcal |
| Salmon | 170 kcal |
| ruwan hoda | 183 kcal |
| ƙwayar hanta | 290 kcal |
| Sunan kifi | Yawan kcal da 100 g |
|---|---|
| nama na ciwon daji | 78 kcal |
| kaguwa sandunansu | 85 kcal |
| shrimp | 97 kcal |
| lobster | 99 kcal |
| mussels | 103 kcal |
| fanda jiki | 114 kcal |
| squid | 118 kcal |
Kwana goma na kifin abinci
Bayan wadannan kaddarorin masu amfani da kifaye zai zama abin ban mamaki ba a hada kifi a cikin abincin yau da kullum da ba maye gurbin nama ba tare da kifi, a kalla a wasu abinci. Bayan haka, tare da taimakon kifaye ba za ku iya wadatar da jikin ku kawai tare da cikakken bitamin bitamin da ma'adanai wanda ya ƙunshi ba, amma kuma ku kawar da nauyin kima! Kifi abinci shine ƙananan calories, tare da taimakon abincin kifi na kwana goma, alal misali, zaka iya rasa nauyi ta kilo 5. An shirya jerin menu na 1 rana kuma ya hada da kifaye da kayan lambu (wannan abinci ana kiranta kayan kifi). Duk sauran lokutan cin abinci ka ci iri daya. Adhering to kifi abincin, ya kamata ku bi bin shawarwarin don yin amfani da ruwa a ko'ina cikin yini.
Recipe ga kifi abun da ake ci:
- Kafin karin kumallo, ku sha gilashin ruwa tare da yankakken lemun tsami.
- Don karin kumallo, kana buƙatar ci 1 kwai (dafa shi ko soyayyen ba tare da man shanu) da kuma wani ɓangare na cuku mai kyauta ba. Sha abincin karin kumallo 400 ml na kore shayi.
- Kafin karin kumallo na biyu, za ku sake shan gilashin ruwa tare da lemun tsami (don rage jin yunwa), sannan ku ci gishiri mai gishiri mai nauyin kilo 300 gishiri ko kayan lambu. Lokacin dafa kifaye, ba za ka iya amfani da gishiri ba, amma ana shirya kayan abinci tare da kayan lambu da kayan yaji (coriander, cumin, chili, Basil, albasa, tafarnuwa). Don kayan zaki, ku ci wasu 'ya'yan itace (sai dai ayaba).
- Kafin abincin dare, sha 500 ml na ruwa tare da lemun tsami, sannan ku ci gurasar kifi (ko sauran kayan abinci) na gishiri 350 na kowane irin nau'in kabeji, barkono barkono, karas, zucchini, cucumbers, tumatir (duk kayan lambu sai dai dankali). Salatin zuba teaspoon na yogurt kyauta da kuma ƙara ganye (faski, Dill, Basil). Bayan abincin rana, ba a bada shawara a sha don 1.5 hours.
- Abincin dare ya kasance ba daga baya fiye da 18:00 ba. Kafin abincin dare, ya kamata ka sha gilashin ruwa tare da lemun tsami, sa'an nan ku ci kifi mai narkar (300 g) da kayan lambu (sai dai dankali). A matsayin wani zaɓi, zaka iya shirya broth da kayan lambu, to, abincin zai zama mafi sauƙi kuma sauki don jurewa.
- Kafin zuwan gado an bada shawara a sha shayi na musamman don nauyin hasara, zai taimaka wajen wanke jiki kuma karfafa ƙarfin cin abinci. Don yin irin wannan shayi, wajibi ne a haxa 100 g na ganye na birch, kara 10 g of dried ganye strawberry, 20 g na elderberry tushe, 10 g da cuff da furanni na cornflower, da kuma 20 g of horsetail (wannan cakuda yana riƙe a baƙin ƙarfe ko yumbu, m-rufe yi jita-jita). Brew 2 tablespoons na cakuda don 0.5 lita na ruwa, tafasa don 5 da minti, sa'an nan kuma nace wani 10.