Khalori coho, le thuso thepa, ho lokisetsa

Mabenkeleng, hammoho le litlhapi tsa salmon, tsa salmon le pinki litlhapi tsa salmon fumana e mong mofuta oa tlhapi e khubelu. lebitso la lona - coho. Mofuta ofe ea litlhapi ha e le, moo e fumana ho feta se molemo bakeng sa 'mele le mokhoa oa ho sebelisa ho pheha, re o ile a hlalosa ka ho qaqileng ka sehlooho se reng, romelwa ho tlhokomelo ea hao.

Moo ha coho

Coho litlhapi tsa salmon - tlhapi ea lelapa litlhapi tsa salmon. Ho lulang linōka metsi a hloekileng ka Leoatleng la Pacific, hammoho le lebōpo North American, ka Kamchatka, Sakhalin le Hokkaido. tlhapi fihla e-ba bolelele ba 1 mitha, le bekha - lik'hilograma tse 15. Tshohanyetso, jwalo coho kgolo di ka fumanwa feela metsi North American tsa Leoatle la Pacific ho tloha California ho Alaska.

Bitsoa tlhapi ea lelapa litlhapi tsa salmon e na le khanyang oa silevera 'mala tekanyo e ho feta le fapaneng le litho tse ling tsa sehlopha. Amerika le Japane ea coho bitsoa "ea silevera ea litlhapi tsa salmon", 'me ho Russia, a bua ka eona, a atisa ho re "tlhapi e tšoeu". Ha e le hantle, le nama e khubelu hae.

Coho kgolo, le hlooho e khōlō le phatleng sephara. Ena ke phapang ka sehloohong ho tloha litho tse ling tsa lelapa la litlhapi tsa salmon. Ka tatso litšobotsi tse tšoanang e tšoana le pinki litlhapi tsa salmon, Chum litlhapi tsa salmon le.

boleng phepo e nepahetseng le dikahare khalori

Sena ha se feela hore tlhapi e monate, empa hape e le mohloli oa divithamini bohlokoa, macro- le microelements. Har'a divithamini ka sebopeho lona ka khetholloa: B1 (thiamine), B2 (riboflavin), maq, A. Ho phaella moo, e fana ka hlokahalang, 'mele oa nama le liminerale: k'halsiamo, magnesium, potassium, sodium, phosphorus, chloride, sebabole, tšepe, zinki .

Ka hlalositsoeng litlhapi tse ngata tsa protheine litlhapi tsa salmon lelapa - dikgerama 21,6 ka dikgerama 100 tsa boima ba 'mele, mafura le dikahare ke 6 g,, le lik'habohaedreite tse sieo ka ho feletseng. Lik'hilojule coho ke 140 kcal. Ke tsela eo, palo ena e ka tlaase ho moo ho feta ea litlhapi tsa salmon le litlhapi tsa salmon, e leng bohlokoa ka ho khetheha bakeng sa ba khomarelang lijo tlase khalori.

Useful thepa ea coho litlhapi tsa salmon

Coho litlhapi tsa salmon, hammoho le tse ling tse leha e le efe tlhapi e khubelu, e molemo bakeng sa 'mele oa motho. Molemo lona se seholo ke e ikhethang, barui vithamine le matsoai sebopeho.

Ho sebelisoa ha moemeli ena ea litlhapi tsa salmon lelapa bakeng sa 'mele ke e latelang:

• etsoa thibelo ea lefu la pelo, lefu la pelo le setorouku, ka lebaka la ho dikahare tsa le omega-3 tse mafura acid ka sebopeho;
• matlafatsa methapo ea mali, ho thibela sebopeho sa plaques mafura ka mabota a bona;
• Ho tshehetsa letlalo elasticity le botsofali pele ho nako;
• ho ntlafatsa ya memori, eketsa ea mahloriso ea hloko, e leng, le eena, a ke ho thibela lefu la Alzheimer;
• tloaelehile metabolism, ajoa mali le sebete.

Joalokaha u ka bona, coho litlhapi tsa salmon, theko ea eo, ho feta moo, e ka tlaase ho feta ea litlhapi tsa salmon kapa litlhapi tsa salmon, e o babatsehang seng ho fapana le tsona. Ho na tlase le thuso, kahoo, ho buelloa ho ja litlhapi bonyane habeli ka beke bakeng sa tsitsitseng boemo bo botle ba 'mele' me tshebetsong lona tloaelehileng.

Tsela ea ho khetha coho

Ho ja coho thabela le tatso e phethehileng, ke habohlokoa ho ba khona ho khetha tlhapi le letona. Ho finyella sena, e lokela ho finyella dihlahlobo tse itseng:

1. A tlhapi e ntle e lokela ho ba e khanyang oa silevera, benyang sekala, e khomarela ho nama. Le irregularities, likoli le matetetso li lipontšo tsa sehlooho tsa sehlahisoa mafutsana.
2. Setopo sa litlhapi e lokela ho ba hanyenyane metsi le thellang, empa ha theipi. Tabeng ena, esita le haeba ka theko ea litlhapi tsa salmon tsa silevera ka tlaase ho tloaelehileng, ho tloha theko e lokela ho lahloa kherehloa.
3. Pele reka setopo kakaretso, ho ke ke le thuso ho sheba ka mahlo a tsa tlhapi - ba lokela ho ba a koahetsoeng ke maru.
4. The lebenkeleng foreshe coho litlhapi tsa salmon steaks kamehla a bua leshano ka leqhoa.
5. Ha petelitsoe ka nama, ho ka potlako tsosolosa sebopeho. Ha ho le masoba ka ha hoa lokela ho ba joalo.

Lik'hilojule foreshe coho ke 140 kcal ka dikgerama 100. From e lokisetsa Météo monate, apehoa ka Grill, ka ontong ka foil, phehiloeng le nokoa ka letsoai. Ka nako e tšoanang le thepa eohle e molemo ea litlhapi li boloketsoe ka ho feletseng.

Tsela ea ho pheha ka ontong ho coho

Ho 'na u ka e le sejana palo e kahodimodimo chelete ea divithamini le liminerale, litsebi tsa phepo khothalletsa ho baka coho litlhapi tsa salmon ka ontong ka. Sena e ka ba ea pele ho hloekisa tlhapi ka steaks kapa pheha e lohle. Ho ea ka risepe morao-rao e le ikhethang lero le bonolo.

Ho lokisa litlhapi tsa salmon silevera, apehoa ka ontong, u tla hloka:

• Bird tlhapi bekha lik'hilograma 1.5-2;
• Lemon 1;
• 1 tamati;
• 1 onion;
• letsoai, pepere.

tlhapi e hloekisa ho tswa ho hlooho le viscera, rinse hantle, Pat ommeng le thaole pampiri. Ka mose orilla ho etsa incisions tse nyenyane le leng le emetse disentimitara tse tharo. Letsoai le pepere ka mahlakoreng 'ohle. Ebe apare foil sliced tšesaane onion masale halofo, ka holimo-limo ea litlhapi hae 'me a beha ka sehiloeng ya selae sa sirilamunu le tamati. Qetella ka foil le romela coho litlhapi tsa salmon ka ontong ea metsotso e 50. Tsohle! tlhapi monate le bophelo bo botle ka tlisa ho tafoleng.

Recipe lero coho litlhapi tsa salmon ka foil

Fish phehiloe ka foil ka lero tsa lona, ha feela fumana monate haholo. sejana ena e tšoauoa ka sa tlase khalori, kahoo, ho ka akarelletsa lijo, ho akarelletsa le protheine.

Tsela ea ho pheha coho, apeha ka ontong ho risepe ee? Pele re lokela ho lokisa metsoako eohle: para ea steaks 3.2 cm, e tenya, letsoai, pepere, lemon tatso, foil. Ka mor'a moo, a latellana joang tsa liketso tsa e tjena:

1. Rinse litlhapi tlas'a metsi a macha, e omeletseng le e thaole pampiri.
2. Letsoai le pepere ho latsoa, larileng ka ka lakane sa foil.
3. Fafatse steaks lero la halofo ea lemon, phuthetsoe ka foil 'me u marinated bakeng sa metsotso e 10.
4. Ka nako ena, futhumatsa ontong ho likhato tse 180.
5. Romela coho litlhapi tsa salmon ka foil ka ontong ea metsotso e 40.

Monate, ka bophelo bo botle le e tlase-khalori sejana e loketse. Ha re jeng!

Lik'hilojule coho apehoa ka foil, ke 150 kcal ka dikgerama 100. Ka lebaka la ho dikahare tse phahameng tsa protheine, tlhapi e lenyora ntle le tlala ke mohloli oa matla a hlokahalang bakeng sa phelang.

Tsela ea ho Pickle coho lapeng

Coho litlhapi tsa salmon li apeha, e seng feela, empa hape o nōkiloeng ka letsoai. Ho latela risepe ena, e fumanoa ka ho qhibiliha ka molomo le ho hang ha e tlaasana ho litlhapi tsa salmon tatso. , Hloka metsoako latelang ho asene coho ka lapeng:

• lik'hilograma 1 of fillets tlhapi le letlalo;
• 2 tbsp. ya letsoai;
• 1 tbsp. spoonful ea tsoekere;
• 1 tbsp. khaba ea oli ea mohloaare;
• pepere ba batsho ho latsoa.

Coho rinse tlas'a metsi a batang 'me a leke masapo ka litlhapi. Ebe omella wa fillets le lithaole pampiri. Ho lokisetsa motsoako bakeng sa salting. Ho etsa sena, hokela e mong le sejana letsoai, tsoekere le pepere (boikhethelo).

Ka tlase tsa khalase hlobo halofo aba letsoai-barbotage motsoako. Top le coho litlhapi tsa salmon, lehlakoreng letlalo fatše. Ka mor'a moo, tšela motsoako setseng ka litlhapi le fafatsa ka oli. Koahela sekotlolo le khomarela filimi le e romella e sehatsetsi bakeng sa letsatsi.

Ka mor'a nako e itseng ho fumana tlhapi, hloekisa ea letsoai le thatela ka thatela polasetiki. Boloka ka sehatsetsing matsatsi a ho fihlela ho 7. Lik'hilojule coho nokoa ka letsoai ke 192 kcal ka dikgerama 100.

e kgothaletswa ho nka monyetla ka keletso ka Zasole tlhapi:

1. U se ke ua eketsa letsoai coho ka setshelo tšepe, ho seng joalo ea nama tla ba le tatso bobe.
2. U se ke ua itlotsa ka letsoai ka fillet, 'me evenly aba holimo. Ho seng joalo, tlhapi ka 'na ba haholo letsoai.
3. Ho fokotsa nako ya salting coho, pele ho pheha e ka pele ho khaola ka a na le dilae a masesaane. The boholo bakeng sa motsoako tla lula ho le joalo, ha a ntse a ja tlhapi ka o ne a lihora tse peli.

Steak coho litlhapi tsa salmon ka Grill le

Haholo-holo monate a fumana coho phehiloe ka Grill le. O tla hloka Grill peli tsehelitseng le Grill le mashala a. Ho lokisetsa lijana lokela metsoako ana:

• tlhapi coho;
• letsoai, pepere;
• veine e tšoeu kapa biri;
• Lemon.

Sliced ka likarolo coho litlhapi tsa salmon nama ea seteike e leng lokela ho sa feteng e botenya ba emetse disentimitara 2-3, letsoai, pepere ho tloha mahlakoreng a mabeli le ho jala ka grate. Fry lateloa bakeng sa metsotso e 10, nako le nako inverting litlhapi ha overheat. Nakong ea ho pheha, nosetsang nama ea seteike veine kapa biri, ho itšetlehile ka seo seno tla sebeletsa ho tafoleng. Halikiloeng tlhapi bakeng risepe ena e na le e sa tloaelehang, e thahasellisang tatso le monko ikhethang. E molemo ka ho fetisisa o ile a sebeletsa le meroho, apehoa ka tsela e tšoanang ka Grill le.

Hona joale, ka tšepo, u tseba, coho (seo tlhapi e, le ka moo re lokelang ho tšoara e). Ho joalo, u se ke ua latola ipotse monyaka ho leka. Haholo-holo hobane theko bakeng sa eona e behiloeng ka tlaase ho feta litlhapi tsa salmon kapa pinki litlhapi tsa salmon le coho litlhapi tsa salmon ho latsoa juicier le ho feta bonolo e mong tlhapi e khubelu.