Inkukhu yezinkukhu zezinkukhu kanye nezinzuzo zezempilo
Inkukhu yezinkukhu iyisisekelo sokudla kwezidlo eziningi nezempilo. Umthombo omkhulu weprotheyini ephilile. U-Dieters odla amaprotheni anele kakhulu amathuba okugcina ubuhlungu besisindo futhi alondoloze umzimba ophilile. Kodwa ukuzama ukubala izinkukhu zezinyosi ezinamakholori kungaba yinto ekhohlisayo ngoba ukhetho lwebele lwezinkukhu endaweni yokudla luyahlukahluka.
Inkukhu ye-Chicken Breast Calories kanye Nutrition
| I-Boneless, i-Skinless Breast Breast Facts Facts | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza (ama-ounces amathathu) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 102 | |
| Ama-calories avela ku-Fat 18 | |
| Ingqikithi Yamafutha 2g | 10% |
| I-Fat egcweleyo 2g | 9% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 1g | |
| I-Cholesterol 53mg | 18% |
| I- 46mg ye-sodium | 2% |
| Potassium 159mg | 3% |
| I-carbohydrate 0g | |
| Amaphrotheni 19 | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 4% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Izinkukhu zezinkukhu ziwumthombo omuhle wamaprotheni futhi zingaphansi kwamafutha futhi ziphansi kwe-sodium. Izinkukhu zezinkukhu zinikeza ama-gramu angu-gramu we-carbohydrate, ngakho-ke yizinto zokudla eziphansi. Njengoba izinkukhu zezinkukhu zinezinto ezihlukahlukene kakhulu kulula ukuzifaka ekudleni okunempilo.
Kodwa izinkukhu zokukhukhuka zingaba nzima. Ubukhulu besifuba senkukhu luyothinta inani lekhalori. Inkukhu eyodwa yokukhonza inkukhu ingama-ounces amathathu noma ubukhulu besandla sakho. Eziningi zamathunku ezinkukhu okudayiswa ngezohwebo zikhulu kunalokho. Ngakho uma udla isifuba esisodwa, cishe udla okungaphezu kokukhonza okulodwa.
Futhi-ke, uma ugcina isikhumba esikhwameni sakho senkukhu, inani lamanoni nekhalori liyoba ngaphezulu kakhulu. Isifuba sonke senkukhu esikhumbeni sinikeza ama-calories angu-366, ama-gramu angu-55 amaprotheni, ama-gramu angu-5 we-carbohydrate, amagremu angu-14 amafutha, amagremu angu-4 amafutha agcwele kanye nama-milligram angu-132 we-sodium.
Indlela yokulungiselela nanoma yimaphi ama-sauces noma ama-flavorings owengeza angenza umehluko omkhulu futhi.
Izinkukhu ezintathu zokukhukhumeza inkukhu zinika ama-kilojoule angu-170, igramu eyodwa ye-carbohydrate, ama-gramu angu-11 amafutha, nama-gramu angu-15 amaprotheni.
Isinye sezinkukhu ezikhusiwe sezinkukhu sinikeza ama-calories angu-364, ama-gramu angu-34, amapremu angu-13 ama-carbohydrate, amagremu angu-18 amafutha, nama-milligram angu-697 we-sodium.
Izinzuzo zezempilo ze-Chicken Breast
Inkukhu ye-inkukhu iyimithombo enhle kakhulu yamaprotheni aphansi.
Amaprotheni asiza umzimba wakho ukuba ulondoloze ubunzima be-muscle futhi ikusiza ukuba wakhe imisipha uma uhlanganyela ohlelweni lwamandla.
Inkukhu ye-Chicken nayo imthombo omuhle kakhulu we- selenium , i- phosphorus , i-vitamin B6 ne-niacin. Kuye ngendlela yokupheka oyikhethayo, izinkukhu zekhukhu nazo ziphansi ngokwemvelo.
Ukukhetha Nokupheka Inkukhu Isisu
Ungathenga izinkukhu zezinkukhu ezilungiselelwe futhi zilungele ukusetshenziswa. Ezitolo eziningi zokudla kanye nezinqolobane eziningi ungathola futhi izinkukhu zezinkukhu eziqhwaziwe futhi zihlanganiswe ngabanye. Uma uthenga enye yalezi zikhetho ezilula, qiniseka ukuthi uhlola ilebula lamaqiniso emfuyo. Lezi zinhlobo zezinkukhu zingase zinikeze i-sodium engaphezulu.
Uma upheka inkukhu, qiniseka ukuthi upheka izinkukhu endaweni yokushisa efanele yangaphakathi ngezinhloso zokuphepha zokudla. Inkukhu engabonakali kufanele ifinyelele izinga lokushisa langaphakathi lika-170 degrees Fahrenheit, amathambo-enkukhu kufanele afinyelele ku-180 degrees Fahrenheit. Qinisekisa ukuthi uhlanzekile noma yikuphi ukuphakama lapho ulungise khona inkukhu eluhlaza.
Inkukhu kufanele igcinwe esiqandisini. Inkukhu ingashenywa kuze kube yizinyanga eziyisishiyagalolunye.
Izindlela Ezempilo Zokulungisa Ingane Yomkhuhlane
Indlela olungisa ngayo isifuba senkukhu ingeza ama-khalori amaningi kumafutha okugcina kanye nekhalori yenani lakho.
Ukugcoba, ukugcoba, noma ukubilisa isifuba ngokuvamile kuyindlela yokulungiselela enempilo kakhulu. Ukufisa noma ukufaka inyama ebhotela noma ngamafutha kuzongeza amafutha nama-kilojoule. Ngaphezu kwalokho, ukwengeza ama-condiments afana ne-sauce ye-barbecue, amafutha omnqumo, noma ama-sauces okudliwayo kuzokwandisa ikhalori yakho nokudla okunamafutha.
Inkukhu Breast Recipes kanye namathiphu
Udinga isidlo sezinkukhu esisheshayo futhi esilula? Lokhu okusheshayo futhi kulula Kokubeletha Kwezinkukhu Nezimbongi Zamazambane kanye Nemifuno Yezilwane kungalungiselelwa ngeSonto ebusuku ukunikeza ukudla okudinga ukudla kweviki. Phakamisa kuqala ukudla bese uwagcina esiqandisini ngakho balungele ukuhamba uma ufika ekhaya ngemuva komsebenzi wosuku olude.
Kodwa khumbula ukuthi ungasebenzisa isifuba esincane se-khalori ngezinhlobo ezahlukene zokupheka, futhi. Isibonelo, i- Low-carb ephuthiwe i-Chicken Breasts iyindlela enhle yokujabulela iphrotheni enomzimba uma ulandela ukudla okuphansi kwe-carbohydrate. Ungaphinde uphonsa isifuba senkukhu phezulu kwesaladi yakho enempilo ethanda intandokazi, isobho enempilo , noma wengeze isifuba senkukhu epokothini lepita ngemigodi yokudla kwasemini noma isidlo sakusihlwa.
Izwi elivela
Khumbula ukuthi nakuba isifuba senkukhu kuyinto ukudla okunempilo, okuphansi kwekhalenda ye-dieters, ukudla ngokudla ukudla kungenza ukuzuza kwesisindo. Sebenzisa amathuluzi okulawula ingxenye yesandla kanye namasu okudla nalokudla kwakho kanye nokudla okulula ukufinyelela nokugcina isisindo sakho esinempilo.
> Umthombo:
> UMnyango Wezolimo wase-United States. Idatha yeZwelonke yeMithombo yezokuThuthukiswa kwe-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/