Mukati
Hove, inokosha pakukura kwevana
Zvimwe zvinovaka muviri zvinongowanikwa muhove: phosphorous (inobatsira pakukura kwepfungwa dzemwana) uyeIodine (yehomoni). Iinewo mapuroteni akanaka uye mafuta mashoma, kunze kwesalmon, sardines uye herring. Izvi zvichiri kuunza zvakanaka lipids uye mavitamini A uye D. Pakupedzisira, hove dzine zvinhu zvinokosha zvakadai vitamini B12 uye kutsvaga zvinhu uye zvicherwa (simbi, mhangura, sarufa uye magnesium).
Hove zvinodiwa pazera rega rega
Kubva 6-7 mwedzi. Hove, senge nyama nemazai, inounzwa panguva yekusiyana kwechikafu, kazhinji mushure mekuzivisa mucheche kune yemiriwo purees uye michero compotes. Kuda whitefish fillets. Zvichienderana nemari yako, sarudza julienne, cod, sea bass kana hake. Pamusoro pekubika, sarudza papillotes, steamed, uye nguva dzose yakasanganiswa. Mupe hove nemuriwo zvakaparadzana kuti umudzidzise nezvezvinonaka, asiwo nekuti tudiki haadi zvekusanganiswa. Uye zvechokwadi, chenjerera kumicheto! Padivi uwandu: pakati pemwedzi mitanhatu ne6, mucheche anoda 8 g yeprotein pazuva (10 mashupuni), pakati pemwedzi 2 ne9, 12 g uye pakati pe20 ne1 gore, 2 g.
Hove dzevana zvinoda: ANSES kurudziro
ANSES (National Agency for Food, Environmental and Occupational Health Safety) inokurudzira kuti vana vadiki vari pasi pemwedzi 30 vatore matanho ekuzvidzivirira:
Semuenzaniso, kudzivirira, sekuchengetedza, kushandisa hove dzakasvibiswa zvakanyanya senge shark, marambi, swordfish, marlin (padyo neswordfish) uye sikis (yakasiyana-siyana ye shark). Zvakare, anorayira kudzikisira kudyiwa kwehove dzinogona kunge dzakasvibiswa zvakanyanya kusvika ku60 g pasvondo kuvana vari pasi pemwedzi makumi matatu.
Kubva pamakore maviri kusvika matatu. Verenga 30 g (6 mashupuni) kaviri pavhiki. Inofarira kupfungaira kuchengetedza kunaka kwemafillet, muzvidimbu zvidiki kana zvakasanganiswa. Zvibikire, semuenzaniso, mu brandade ne mbatatisi uye karoti, mu foil ne broccoli. Unogona kutanga kumudyisa hove dzine mafuta sesalmon kana tuna nguva nenguva. Wedzera kunyura kwemafuta kana butter, ndimu ...
Kubva pamakore matatu. Mushumire imwe kushumira (yakaenzana ne60 kusvika 80 g fillet) kaviri pavhiki. Shandura mhando dzakawanda sezvinobvira, uchifarira izvo zvisina mipendero (kana zviri nyore kubvisa). Kana achingoda hove yechingwa, edza kuzviita iwe pachako: inogara isina mafuta akawanda. Nokuda kwezvimedu zvechingwa zvakagadzirirwa, sarudza kubika muchoto pane pani uye tarisa mavara. Zvimedu zvechingwa zvinogona kumiririra kubva ku0,7 g kusvika 14 g pa100 g, uye semafuta akawanda asina kunaka!
Hove: ungasarudza sei?
Kune hove, tinosarudza zvikamu izvo zviri kumashure kana mumuswe, nokuti zvinovimbiswa pasina mapfupa.
Kubika hove: matanho akakodzera ekuibika
Kune vacheche nevana vaduku, zvakanakisisa kubika hove yepakati. Saka hapana hove mbishi! Kuti ubike zvine hutano, dzivisa chikafu chakagochwa, caramelization uye chikafu chakakangwa.
Mazano ekuti vana vade hove
Vana vanogona kurwara nechitarisiko uye kunhuwa kwehove. Heano mamwe mazano ekugadzirisa dambudziko:
- Tamba pane mavara (broccoli, herbs, diced tomate ...)
- Zvisanganise nezvokudya zvine starchy (salmon ine pasta uye diki crème fraîche) kana segireti.
- En Sweety munyu : nemuto weorenji, semuenzaniso.
- En keke kana terrine nematomatisi coulis.
- En s nembatatisi nemiriwo.
- En keke, yakasanganiswa nekrimu cheese uye bhotela.