Ama-Shrimp Facts Nutrition

Ama-calories ase-Shrimp Nenzuzo Yempilo Yabo

Izidlo eziningi ezinempilo zengeza imfucumfucu ehlutshiwe kuma-saladi, ilayisi noma i-pasta izitsha, nezinye izidlo ezinomsoco. Kodwa ama-shrimp aphilile yini? Ama-shrimp angaphansi kwama-kilojoule futhi angaphansi kwamafutha. Kodwa abathengi abaningi bakhathazekile nge-cholesterol emahlathini.

Ama-Shrimp Facts Nutrition

Kungani Izindlela Zokupheka Okubalulekile

Izindlela zokupheka zenza umehluko omkhulu uma uhlola amafutha nama-calories ezinhlanzi. Uma ubilisa noma ugaye i-shellfish awufaki amafutha engeziwe futhi ama-khalori ahlale ephansi (njengoba kuboniswe kule ilebula). Kodwa abantu abaningi badla imfucumfucu eye yabhalwa noma ethosiwe. Lokhu kuguqula iphrofayili yokudla okunomsoco kakhulu.

Yile ndlela ukudla okunomsoco kuguquka ngayo izindlela ezahlukene zokupheka, ngokusho kwedatha ye-USDA.

• Uma ubhaka, i-broil noma i-grill imfucumfucu ngaphandle kwamafutha uzodla cishe ama-khalori angu-111, ama-gram angu-21 amagremu, i-1 gram ye-carbohydrate, ama-gramu angu-2 amafutha, ama-milligrimu angu-159 we-cholesterol, nama-milligram angu-422 we-sodium amathathu ngezinyawo ezintathu.
• Uma ubhaka, ama-broil noma ama-grill ama-shrimp ne-bhotela uzodla cishe ama-khalori angu-130, ama-gram angu-21 wamaprotheni, i-1 gram ye-carbohydrate, amagremu ama-4 amafutha, ama-gramu angu-2 wamafutha agcwele, ama-milligram angu-161 we-cholesterol, nama-milligram angu-427 we-sodium ngayinye ama-ounce amathathu ekhonza.

• Uma udla ama-shrimp aphuziwe ngamafutha, uyodla amakholori angu-250, ama-gramu angu-12 amaprotheni, ama-gramu angu-15 we-carbohydrate, amagremu angu-15 amafutha, ama-gramu angu-2 amafutha agcwele, ama-milligram angu-89 we-cholesterol, nama-milligram angu-726 we-sodium ama-ounce amathathu ekhonza.
• Imfucumfucu ekheniwe inikeza ama- kilojoule angu-85, amagremu angu-17 amaprotheni, ama-gramu angu-0 we-carbohydrate, ama-gramu angu-1, ama-gram angu-0 amafutha agcwele, ama-milligram angu-215 we-cholesterol, nama-millimetri angu-741 we-sodium ama-ounce amathathu.

• Izinhlanzi ezomile zinikeza ama- calories angama-216, ama-gram angu-44 wamaprotheni, ama-gramu angu-0 we-carbohydrate, ama-gram ayi-3 amafutha, amagremu angu-0 amafutha agcwele, ama-milligram angu-544 we-cholesterol, nama-milligrimu angu-1877 we-sodium amathathu ngezinyawo ezintathu.

Izinzuzo zezeMpilo zeShrimp

Imfucumfucu i-calorie ephansi, ukudla okunamafutha aphansi kodwa kuphela uma ulungisa ukudla kwezilwandle ngaphandle kokudla okuneziwe noma amafutha. I-Shrimp inikeza futhi i -EPA enempilo enempilo kanye ne-DHA omega-3 fatty acids . Kodwa abanye abathengi bakhathazekile nge-cholesterol emahlathini.

I-cholesterol ingumuthi we-waxy umzimba wakho okudingeka usebenze kahle. Kodwa uma umzimba wakho wenza i-cholesterol kakhulu, ukwandisa ingozi yakho yezimo ezihlobene nenhliziyo. I-cholesterol yenza i-plaque engavimba imishanguzo futhi yenza kube nzima enhliziyweni yakho ukuba isakaze igazi ngokuphumelelayo.

Kanjalo i-cholesterol ekudleni iholela ekudleni kwe-cholesterol emzimbeni wakho? Abacwaningi abakwazi ukuthola ukuthi i-cholesterol ekudleni yandisa ingozi yesifo senhliziyo. Ngokusho kwe-American Heart Association, isibindi sakho senza i-cholesterol eyengeziwe uma udla ukudla okuphezulu emafutheni anamafutha nama-trans. Ukudla okunamafutha, imikhiqizo yezinkukhu, imikhiqizo yobisi egcwele ngokugcwele kanye nokudla okucutshungulwa okuqukethe ama-hydrogenated ama-culpits.

Ama-shrimp ahlinzeka nge-cholesterol, kodwa amanoni amancane kakhulu namanoni agcwele. Ngo-2015, ochwepheshe bokudla okunomsoco othuthukisa i-USDA Dietary Guidelines basuswe umkhawulo othize we-cholesterol. Basakhuthaza ukuthi ukhetha ukudla okuphansi kwe-cholesterol kodwa uncoma ukuthi ugxile ekunciphiseni ukungenisa okune-fat saturated and trans, ugcine ukungenisa kwakho ngezansi kwamaphesenti ayishumi amakhalori akho aphelele ngosuku.

Ukugcina Ngokuphephile Nokupheka Izinhlanzi

I-US Yokudla Nezidakamizwa Zokulawulwa Kwezidakamizwa sincoma ukuthi uthenge kuphela amahlumela amasha uma efriziwe, efriji noma uboniswe ebhodini eliqheqhaqheqayo elingencibiliki. Bayeluleka abathengi ukuba bafune izinhlanzi eziguquguqukayo futhi zikhazimule ngephunga elincane noma lingekho.

Uma uthenga imfucumfucu efriziwe, qiniseka ukuthi iphakheji alizange idwenguliwe noma yonakaliswe. Kumele futhi ugweme amaphakheji asetshenziselwe futhi avuselelwe. Amaphakheji anekristalu noma iqhwa kufanele agwenywe.

Uma uletha ekhaya lezinhlanzi, frijiza ngokushesha bese usebenzisa ngaphakathi kwezinsuku ezimbili. Uma ungeke ukwazi ukusebenzisa izidlo zasolwandle zingakapheli izinsuku ezimbili, uzifake emgodini wepulasitiki ohlanganiswe ngokuqinile. Thayela esiqandisini noma ngokuzifaka emanzini abandayo.

Ukuze upheke ngokuphephile imfucumfucu, qiniseka ukuthi ushisa ukushisa kwangaphakathi kwama-degree angu-145. Inyama kufanele ibe yi-pearly and opaque.

Ama-Recipes Yokupheka

Uma usulungele ukufaka ama-shrimp ekudleni okunempilo, cabangela ukuwafaka esaladini. Ukwengeza u-3-ounce okhonzayo oyedwa kuzokunika amandla weprotheyini nokuvutha.

Ungaphinde uhlanganise imfucumfucu bese uwafaka esitokisini sakho sokudla kanye nemifino kanye nelayisi elibomvu. I-lemon ye-drizz phezu kwama-shrimp ukuze uthole ukunambitheka. Imifino enomuncu kanye nemikhosi (njengegalikhi noma pepper obomvu) ingaphinde inike amahlumela ukukhakha okungeziwe uma uthanda ukudla okushisayo.

• I-Low-Shrimp NgePasta
• I-Low-Carb Shrimp Scampi
• I-Sweet Shrimp Ne-Citrus Black Bean Isaladi
• I-Mediterranean Orzo Salad Nge-Shrimp

> Imithombo:

> American Heart Association. Mayelana ne-Cholesterol. Iwebhu. April 2014.

> Berger S.et al. I-cholesterol yokudla nesifo senhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. Umagazini waseMelika wokudla okunomtholampilo. 2015; 102 (2): 276-94.

> Izikhungo Zikazwelonke Zempilo. Imibuzo nezimpendulo ku-Cholesterol ne-Health ne-NHLBI Nutritionist Janet de Jesus, MS, RD Web. Februwari 2014.