Ama-calories ase-Steak nezinzuzo zakhe zezempilo
Uma ucabanga ngokudla okungcono kakhulu kwezempilo noma ukulahlekelwa isisindo , ungase ucabange nge-steak. Kodwa i-steak ingaba yingxenye yokudla okunempilo ukulahlekelwa isisindo noma ukugcina isisindo esinempilo. Kodwa-ke, kunezindlela ezinempilo nezindlela ezingezona-ezinempilo zokukhetha nokulungisa isiteji uma ufuna ukuhlala uncike.
I-Sirloin yokudla okunomsoco kanye ne-calories yezinye izicucu zezinkomo
| Imfuyo Yenkomo Yenkomo Yezinyosi | |
|---|---|
| Ukukhonza Usayizi 3 oz (85 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 179 | |
| Ama-calories avela ku-Fat 77 | |
| Ingqikithi yamafutha 8.5g | 13% |
| I-Fat egcweleyo 3.2g | 16% |
| I-Polyunsaturated Fat 0.3g | |
| I-Monounsaturated Fat 3.2g | |
| I-Cholesterol 71mg | 24% |
| I-sodium 54mg | 2% |
| Potassium 356.15mg | 10% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaphrotheni 24g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 17% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Inkabi eyodwa ekhonzayo iyinama-ounces amathathu. Lokho kungokwesayizi kwedokethi yamakhadi. Ikhalori kanye nokuqukethwe kwamafutha kungashintsha kakhulu, kepha ukukhonza okulodwa okuyingxenye yesigidi esiphezulu kuqukethe amakholori angu-158, ama-gramu angaphezulu kwama-5, ama-carbohydrates nama-gram angu-26 amaprotheni.
Kodwa abantu abaningi abadli ukukhonza okulodwa lapho bejabulela isiteji. Kuyinto evamile kakhulu ukuba i-steak ibe nama-ounces amane, ama-ounces ayisithupha, ama-ounces ayisishiyagalombili noma ngaphezulu. Isibonelo se- t-bone steak , isibonelo, singanquma ama-ounces angu-16 futhi sinikeze cishe amakholori angu-704, ama-gramu angu-30 amafutha, cishe ama-gramu ayi-12 amafutha agcwele kanye nama-gramu angu-102 we-protein, ngokwe-USDA.
I- filet mignon , noma inyama yenkomo yesondlo (ekhonjiswe kule ilebula), ivame kakhulu futhi encane kakhulu. Ama-calories e-filet mignon aphansi kakhulu futhi okuqukethwe kwamanoni kunciphile, futhi. Kodwa indlela olungisa ngayo ifayelaf ingafaka amafutha nama-khalori, futhi. Esitolo sokudlela, ngokuvamile kuphekwe ibhotela ukuze kuthuthukiswe ukunambitheka.
Kuzodingeka wengeze cishe amakholori angu-100 nama-gramu angu-12 amafutha kuwo wonke isipuni sebhotela esetshenziswa ngesikhathi sokupheka.
Izinzuzo zezempilo ze-Steak
Ukudla inani elifanele lamaprotheni kubalulekile ekudleni okunempilo. I-Steak iyimithombo enhle kakhulu yamaprotheni. Amaprotheni akusiza ukuba wakhe imisipha ukuze ugcine umzimba onempilo nokudla amaprotheni ngesikhathi sokudla kungakusiza uzizwe ugcwele isikhathi eside.
Inyosi iyimithombo emihle ye-vitamin B12, i-niacin, i-selenium, ne-zinc.
Ukuphazamiseka kwe-steak kungukuthi kuphezulu kwe-cholesterol futhi kungaba phezulu ngamafutha agcwele. Njengamanje, i-Academy of Nutrition and Dietetics incoma ukuthi ukufakelwa kwakho kwamafutha okugcwele akufanele kube ngaphezu kwamaphesenti angu-7-10 wekhalori lakho lezinsuku zonke. I-American Heart Association incoma ukuthi unciphise ukudla kwakho okunamafutha okugcwele kwamaphesenti angu-5-6 wekhalori lakho eliphelele.
Lokhu kusho ukuthi uma udla amakholori angu-2000 usuku ngalunye, kufanele udle amagremu angu-11 kuya kwangu-13 kuphela amafutha agcwele, ngokusho kwe-AHA isiqondiso. Ezinye izidakamizwa zingatshelwa odokotela bazo ukuba badle ngisho namafutha angaphansi kakhulu kunalokho. Abaningi bethu badla amanoni amaningi agcwele kunokuba kunconywa.
Ngakho yimuphi indlela engcono kakhulu yokudla i-steak futhi uhlale emibhalweni enempilo? Kuneziqu ezithile zokudla okubomvu okungcono kunezinye.
Ukukhetha nokugcina isitoreji
Uma uthanda inyama ebomvu bese uzama ukunciphisa noma ukugcina isisindo esinempilo, ukubheja kwakho okuhle ukugwema inyama ephezulu ye-fat fat bese ukhetha i-steak ephakeme kakhulu. UJohn Kennedy ungumphathi wezokudla nokudla ku-Omaha Steaks. Wanikeza amathiphu ambalwa okuthenga i-steak ngenkathi uzama ukunciphisa isisindo.
"Zama ukubheka ukusikeka ngezinga elincane lamafutha avelayo.
Ezinye izicucu ezibucayi zihlanganisa i-sirloin ephezulu, i-beef tenderloin, ne-filet mignon. "Ukhomba ukuthi u-Omaha Steak o-5 ounce okhonza i-filet mignon unama-calories angu-220 nama-gramu angu-10 amafutha.
Kodwa-ke, unezela ukuthi amafutha (marbling) yilokho enikeza isitak ukunambitheka. "Amathambo ama-T kanye nama-ribeyes athambekele ekubambeni okuningi kunokwakheka okuncane," usho kanje. Ngakho lezo zicucu kufanele zijatshulwe yi-dieters ngokulinganisela.
Uma uthenga i-steak esitolo, izazi zincoma ukuthi uvakashele umhlengi ngaphambi kokuba uhlole ukuze inyama yakho ihlale ibanda futhi ihlanzekile. Bese ubeka isiqandisisi noma ugcobe inkomo yakho ngokushesha ngemuva kokuthenga.
Uma ulungiselela, pheka ngokusho okuthandayo. I-steak engavamile kufanele iphekwe ekushiseni kwama-degree angu-145 Fahrenheit, i-steak ephakathi kufanele iphekwe ama-degree angu-160 Fahrenheit futhi isenzeke kahle sizofinyelela ama-degrees Fahrenheit angu-170, ngokusho kwe-Cattleman's Beef Board.
Izindlela Ezempilo Zokulungisa I-Steak
Uma usukhethile ukusika kwakho, indlela engcono kakhulu yokudla i-steak futhi ugcine ikhalori yakho namafutha okulawula ukusebenzisa indlela yokulungiselela enempilo. U-Kennedy unikeza amathiphu ambalwa okugcina ukudla kwakho kuphelile.
- Hlola noma yikuphi ukubonakala okubonakalayo ngaphambi kokuthi uqale ukuqala. Ungase ubuze umhlanzi wakho wokunciphisa amafutha noma uthenge ama-steaks amafutha asusiwe.
- Khetha indlela ephephile yokupheka ukuze ugcine ikhalori kanye nokuqukethwe kwamafutha ekulawuleni. Gcoba, grill, noma inyama edosiwe ku-grill noma i-pan ekhishwa amafutha.
- Gcina ukulawula ingxenye ethile engqondweni. Khumbula ukuthi ukukhonza okulodwa kungama-ounces amathathu kuphela.
Ungakwazi futhi ukugcina inani lakho lamasonto onke nekhalori ekulawuleni ngokudla okulinganiselayo nokudla okufaka eminye imithombo enempilo yamaprotheni . Eminye imithombo yamaprotheni enomsoco ihlanganisa i-tuna, i-salmon inkukhu, izinkukhu noma i-swordfish.
Steak Recipes
Zama iresiphi yenkomo ukuze ulungiselele i-steak ekhaya lakho.
Izwi kusuka
Abadla abaningi abanempilo bagwema inyama yenkomo. Kungakhathaliseki ukuthi udla noma ungadli inyama ebomvu kuhle ukudla kwakho kuyimbangela yokuphikisana phakathi kwabachwepheshe bokudla. Ungathola impendulo ngokwezifiso ngokuxoxa ngokudla kwakho nomhlinzeki wakho wezempilo. Uma ukhetha ukudla inyama yenkomo, ujabulele ngokulinganisela. Khetha izindlela zokupheka ezihlakaniphile uphinde uhlanganise inyama yakho yenkomo ngezingubo zokudla ezihlangene ezifana nemifino eboshwe noma okusanhlamvu okuphelele ukugcina uhlelo lwakho lokudla endleleni.