I-Mackerel kwi-mackerel enobumba - intlanzi ingumnandi kakhulu kwaye iphilile. Into ebaluleke kakhulu kubuninzi kwintlanzi yesininzi seprotheni, echithwa kathathu ngokukhawuleza kuneprotein yeenkomo. Kwaye ngelixa i-mackerel - loo mveliso isondlo. Kwi-100 gram yentlanzi iqukethe iikhalori ezingama-200 kuphela. Mackerel - intlanzi iyancipha. Kodwa zonke ezi zi-fatty acid ezingasetekisi, eziyiluncedo kakhulu emzimbeni.
Izithako:- Mackerel 2 iipcs.
- I-Lemon 1 pc.
- I-Karoti 1 pc.
- I-anyanisi 1 pc.
- Ioli ye-sunflower ecocekileyo i-35 ml
- Ityuwa 3 g
- Umpu wepilisi omhlophe 1 g
- Inyathelo 1 Ukulungiselela i-mackerel ebhakabhekile kunye ne-anyanisi, sidinga i-mackerel eshenyiweyo, i-lemon, i-karoti, i-anyanisi, ioli ye-sunflower, ipolisi.
- Inyathelo 2 Yinqwenela i-anyanisi ibe ngamacube kunye nefri kwioyile yemifuno kuze kube yimizuzu ephekwe.
- Inyathelo 3 Hlanganisa iinqatyiweyo ezigayiweyo uze uzifake ndawonye ndawonye enye imizuzu emi-2.
- Isinyathelo 4 Geza i-mackerel, unqume iigill, susa iibilini. Cwina ngetayili yephepha.
- Inyathelo lesi-5 Gcoba i-mackerel ngaphandle nangaphakathi ngejisi lemon, ufefe ityuwa kunye nepilisi.
- Inyathelo lesi-6 I-mackerel enomxube we-anyanisi kunye neeqathi.
- Inyathelo 7 Ukuguqula intlanzi ibe yintsipho.
- Isinyathelo 8 Bhaka i-mackerel ehovini imizuzu engama-35 kwi-180 ° C.
- Isinyathelo 9 Khangela eshushu okanye ekhutshiwe, ehlotshiswe ngamacilom alamula.