Zama ukudonsa ingulube nesikhombisa sezinyosi ngenkukhu kanye ne-turkey.
Umswakama uvela ezinhlobonhlobo ezahlukene. Ngenxa yokuthi izinhlobo eziningi zezinyamazane nezingxenye zezilwane zingasetshenziswa ekukhiqizeni isoseji, kunzima ukusho uma isobho liphilile. Kodwa ngokuvamile, isobho liphakeme emafutheni nasekhalini. Ngakho uma uzama ukunciphisa noma ukugcina isisindo sakho esinempilo, kungase kube nzima ukufaka lokhu kudla ohlelweni lwakho lokudla njalo.
Ama-Sausage Facts Nutrition
Isixhumanisi se-Ingulube ye-Ngulube esinobukhulu obuyi-113 amagremu inikeza lokhu okulandelayo:
- amakholori: 391
- Amafutha: 35 amagremu
- i-cholesterol: 86 mg
- i-sodium: 826 mg
- ama-carbohydrate: 0.7 amagremu
- amaprotheni: amagremu angu-16
Abaningi bokudla okunomsoco bafaka umvimba wokudla ohlwini lwabo lokudla okunamandla okunganalutho lwekhalori . Ukudla okungenalutho kwekhalori kunikeza amandla ngokuyinhloko ngesimo soshukela esingeziwe kanye namafutha anempilo enganempilo njengamafutha agcwele noma ama-trans. Ukudla okuningi kwekhalori okungenalutho nakho kunikeza amazinga aphezulu e-sodium.
Idatha yokudla ihlukahluka ngezinhlobo ezahlukene zesoseji. Ama-sausage ama-calories kanye nokudla okunomsoco (okukhonjisiwe) abonisa ukuthi nakuba ukudla kuhlinzeka ngamaprotheni, kunama-calories amaningi, amafutha aphezulu futhi aphezulu kakhulu kwe-sodium.
Ukudla okunomsoco wezinhlobonhlobo zezinsalela
I-USDA inikeza idatha yokudla yezinye izinhlobo ze-sausage. Ezinye zilula kakhulu kunezixhumanisi ze-ingulube ze-ingulube zase-Italy:
- Enye ye- ingulube ye-ingulube (i-sausage yokudla kwasekuseni) inikeza ama-calories angu-92, ama-gramu angu-5 we-protein, ama-gramu angu-0 we-carbohydrate, ama-gramu angu-0 we-fiber, ama-gramu angu-0 kashukela, ama-gram angu-8 amafutha, ama-gramu angu-2 wamafutha agcwele futhi ama-milligram angu-202 we-sodium
- Isixhumanisi esisodwa senkomo yenkomo bratwurst inikeza ama-calories angu-253, ama-gramu angu-10 amaprotheni, ama-gramu angu-2 we-carbohydrate, ama-gramu angu-0 e-fibre, ama-gramu angu-0, ama-gramu angu-22 amafutha, ama-gram angu-8 wamafutha agcwele futhi ama-milligram angu-643 we-sodium
- Omunye ama-ounce amathathu osebenza ngamasoseji e- polish (ebizwa ngokuthi i-kielbasa) inikeza ama-khalori angu-287, ama-gramu angu-11 amaprotheni, ama-gramu angu-4 we-carbohydrate, ama-gramu angu-0 we-fibre, ama-gramu angu-2 we-ushukela, ama-gram angu-25 amafutha, ama-gramu ayisishiyagalombili amafutha agcwele kanye namamitha angu-905 ye-sodium
- Izinhlamvu ezintathu ze- sausage yegazi zinikeza ama-284 kilojoule, ama-gramu ayi-11 amaprotheni, ama-gramu angu-1 we-carbohydrate, ama-gramu angu-0 e-fiber, i-gram ayi-1 amagremu, ama-gram angu-26 amafutha, ama-gramu ayi-10 amafutha agcwele futhi ama-milligram angu-510 we-sodium
- Isixhumanisi esisodwa sesisentimitha se- chorizo sausage sinikeza ama-273 kilojoule, ama-14 amagremu amaprotheni, ama-gramu angu-1 we-carbohydrate, ama-gramu angu-0 e-fiber, i-gram ayi-1 amagremu, ama-gram angu-23 amafutha, ama-gramu ayisishiyagalolunye amafutha agcwele kanye namamitha ayi-741 we-sodium
Amaqiniso Okudla Okudakiwe Kwezinja
Uhlobo oluthandwa kakhulu lwesoseji yinja eshisayo . Inja yenkomo eshisayo inikeza ama-186 kilojoule, ama-gram angu-7 amaprotheni, ama-gramu angu-2 we-carbohydrate, ama-gramu angu-0 e-fiber, i-gram ayi-1 amagremu, amagremu angu-17 amafutha, amagremu angu-6 wamafutha agcwele futhi ama-milligram angu-572 we-sodium. Kodwa uma udla inja eshisayo, mhlawumbe udla i-bun futhi mhlawumbe ngisho ne-toppings embalwa.
I- bun inja eshisayo inikeza amakholori angu-100 engeziwe, amagremu angu-4 amaprotheni, ama-18 amagremu ama-carbohydrate, ama-gramu angu-1 e-fiber, ama-gramu angu-2 kashukela, ama-gramu angu-2 we-ushukela owengeziwe, ama-gram angu-1, nama-milligram angu-180 we-sodium. Uma ufaka isinaphi futhi uthathe isamba sakho sekhalori cishe ngeke ukwandise okuningi, kodwa ungangeza amagremu ambalwa we-sodium noshukela.
Ingabe I-Sausage Healthy? Zama Lezikhukhu Eziphansi Zamafutha kanye ne-Turkey Options
Ngenxa yamafutha ne-sodium okuqukethwe kwe-sausage, akuyona inketho enhle kunazo zonke ngesikhathi sokudla.
Uma uzama ukuthuthukisa imikhuba yakho yokudla impilo ephuthumayo, kuneminye imithombo yamaprotheni enyama futhi engeyona inyama enikeza ukudla okungcono.
Kodwa-ke, kunezinye izinhlobo ze-sausage eziphilile kancane. Abanye abathengi kanye nemikhiqizo ethandwayo benza izinkukhu, i-turkey ngisho namasoseji asolwandle angamafutha amancane nama-kilojoule kodwa ahlale egcwele ukunambitheka.
- Isixhumanisi esisodwa se-Aidells Chicken kanye ne-Apple sausage sinikeza ama-kilojoule angu-180, ama-gramu angu-12 amafutha, ama-gramu angu-3 amafutha agcwele, ama-gramu angu-12 amaprotheni namamitha ayi-640 we-sodium.
- Enye ye-Aidells isisusi sasekuseni (esenziwe yinkukhu kanye ne-apula) inikeza ama-calories angu-120, ama-gram angu-8 amafutha, ama-gramu angu-2 amafutha aphelele, ama-gram angu-8 amaprotheni nama-milligram angu-420 we-sodium.
- Isixhumanisi esisodwa (78 amagremu) we-al Fresco brand brand Buffalo Style Chicken Sausage inikeza amakholori angu-100, amagremu amahlanu amafutha, 1.5 amagremu amafutha aphelele, ama-gram angu-13 amaprotheni nama-milligram angu-510 we-sodium.
- Izixhumanisi ezimbili zokudla kwasekuseni ezenziwe nge-turkey zinikeza ama-calories angu-70, 3.5 amagremu amafutha, igramu elilodwa lamafutha agcwele, ama-gramu angu-2 we-carbohydrate, ama-gram angu-8 amaprotheni nama-milligram angu-340 we-sodium.
Ingabe izinja ezishisayo ziphekwe noma zihlaza? Ngidinga ukuwapheka ngaphambi kokudla?
Ngokusho kwe-US Food and Drug Administration, kuyinkolelo yokuthi izinja ezishisayo ziphekwe ngaphambilini. I-ejensi incoma ukuthi upheke izinja ezishisayo ngaphambi kokudla.
Umswakama uhlala isikhathi eside kanjani esiqandisini?
Iningi labakhiqizi bancoma ukuthi udle imikhiqizo yokusikisa ngaphambi kokuthi "okuhle kakhulu" ngosuku. Uma iphakethe livuliwe, kufanele udle ukudla kungakapheli izinsuku ezintathu.
Imasoseji ingaba yiqhwa?
Ungamisa isoseji. Beka inyama emgodini ovaliwe. Ukugoqa ngamunye isobho ngalinye uma uhlela ukudla izikhathi ezincane ngezikhathi ezithile. Ngenele esiqandisini.
Ngingayenza isobho lami?
Yebo! Ukwenza isoseji kulula futhi kumnandi. Sebenzisa le Khalori Ephansi Ephansi, I-Low-Fat Turkey, Bacon ne-Apple Sausage iresiphi ukuze uzame.
Khumbula ukuthi isinkwa esisodwa sokudla-asikwenzi noma siphume ukudla kwakho. Zama ukuhlela ukudla okunomsoco futhi ujabulele ukuzithokozisa ngezikhathi ezithile ngokulinganisela impilo enhle nenhlalakahle.
> Imithombo:
> University of Michigan. Yiziphi amakholori angenalutho? Uhlelo lokudla okunomsoco kanye nokuphathwa kwesisindo. Kugcine ukubuyekezwa ngoMashi 2012.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US, Isikhungo Sokuphepha Kokudla kanye Nokudla Okusetshenzisiwe. Ukuphepha kokudla kubomama kufanele kube yiku: amaHighlights - iqiniso noma fiction. Iwebhu. 2016,