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Kifi mai ƙarancin kalori don asarar nauyi. Bidiyo
Masu cin abinci sun rarraba kifin da ba shi da kyau a matsayin abinci mai lafiya, wanda ba zai taba zama sanadin kiba ba. An haɗa wannan samfurin a cikin nau'ikan abinci masu ƙarancin kalori daban-daban. Kifin ya ƙunshi furotin mai inganci, wanda ya ƙunshi amino acid ɗin da ake buƙata don jikin ɗan adam. Kifi ya ƙunshi kusan 15% furotin, bitamin B, aidin, phosphorus, selenium, calcium.
Waɗanne nau'ikan kifi ne suka dace da abinci mai ƙarancin kalori
Tare da ƙananan kalori rage cin abinci, za ka iya ci 150-200 g na low-mai kifi kowace rana, shirya wani Boiled ko gasa tasa daga gare ta. Ba za ku iya cin kifi mai kitse ba, kyafaffen kifi da gishiri, caviar, abincin gwangwani. Abubuwan da ke cikin kifin kifin shine muhimmiyar alamar da ke nuna samfurin. Domin kada ku yi kuskure tare da zabin, kuna buƙatar sanin wane nau'i ne mai ƙananan mai.
Abubuwan da ke cikin kifin kai tsaye ya dogara da nau'insa, da kuma lokacin kakar. Irin wannan nau'in kifi ya ƙunshi ƙarin kitse yayin lokacin haifuwa
Dangane da abin da ke cikin kitse, kifin ya kasu kashi uku: - nau'in mai (sun ƙunshi fiye da 8% mai); - nau'in mai matsakaici (daga 4 zuwa 8% mai); - nau'in nau'in nau'in nau'i (mai abun ciki har zuwa 4%).
Nau'in fatty sun haɗa da: - eel, - stellate sturgeon, - catfish, - herring, - mackerel, - sprat na Caspian, - saury. Kalori abun ciki shine 180-250 kcal da 100 grams.
Kifi mai matsakaici tare da matsakaicin adadin kuzari na 120-140 kcal a kowace gram 100: - chum salmon, - bream, - salmon ruwan hoda, - herring, - bass na teku, - kifi, - irin kifi crucian.
Kyawawan kifi iri: - cod, - haddock, - navaga, - pollock, - hake azurfa, - pollock, - Arctic cod, - blue whiting, - kogin perch, - pike, - bream, - flounder, - mullet, - dangin crayfish ; - kifi kifi.
Abubuwan da ke cikin kalori na waɗannan nau'ikan kifi shine kawai 70-90 kcal a kowace gram 100. Za a iya ci su kullum yayin da ake cin abinci.
Wadanne nau'ikan kifi ne suka fi amfani
Mafi yawan abincin kifi shine cod. Ya ƙunshi furotin 18-19%, 0,3-0,4% mai, kusan babu cholesterol. Pollock ba shi da ƙasa a darajar abinci mai gina jiki. Dangane da dandano, har ma ya fi cod. Dangane da darajar sinadirai da dandano, pollock da blue whiting suna kusa da cod.
Duk da cewa wasu nau'ikan kifaye (mackerel, herring, sprat) sun ƙunshi kitse mai yawa, har yanzu suna da lafiya, tunda sune tushen tushen fatty acid Omega-3.
Navaga yana da nama mai ɗanɗano da ƙarancin ɗanɗano; ya ƙunshi har zuwa 1,4% mai. Naman fulawa yana da daɗi sosai, babu ƙasusuwan ƙasusuwa a ciki, furotin a cikin flounder kusan 14% -18%. Halibut nama ya ƙunshi daga 5 zuwa 22% mai, 15-20% protein, ana amfani dashi don shirye-shiryen gishiri mai sauƙi da kayan balyk.
Kifin ruwan gishiri ya ƙunshi mahimmin aidin fiye da kifin kogi. Ya dace da abinci mai kyau, yana da kyakkyawan samfurin da ke da wadata ba kawai aidin ba, har ma da bromine da fluoride. Akwai su fiye da nama sau goma. Koyaya, idan aka kwatanta da nama, kifi yana da ƙarancin ƙarfe.
Ruwan ruwa maras kitse da matsakaicin kifin daga dangin carp suna da amfani sosai ga jiki: - carp, - tench, - bream, - crucian, - asp, - carp, - ide, - carp na azurfa. Irin waɗannan nau'ikan kifi suna da kyakkyawan tushen bitamin da cikakken furotin.
Har ila yau, kar ka manta cewa kifin kifi mai ƙarancin kalori ya dace da wadanda ke da ciwon ciki, amma don haka suna so su rasa nauyi.