Abantu abaningi bacabanga ukuthi inkukhu inempilo, kepha ukukhushulwa kwezinkukhu kuncike ekutheni izinkukhu zilungele nokuthi iyiphi inyoni oyidlayo.
Lapha uzothola amaqiniso okunomsoco wezingxenye ezahlukene zezinkukhu, kanye nokwaziswa ngezinzuzo zayo zezempilo kanye nokuphazamiseka ukuze ufunde ukuthi ungafaka kanjani izindlela zokupheka ezinkukhu enempilo yakho.
Ama-calories Ezingxenyeni Ezihlukene Zenkukhu
Amaqiniso e-Chicken Leg Nutrition Facts
Ukuphakama Umthamo 1 umlenze, amathambo asusiwe (114 g) | |
|---|---|
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 264 | |
| Ama-calories avela ku-Fat 138 | |
| Inani lamafutha 15.3g | 24% |
| I-Satatated Fat 4.2g | 21% |
| I-Polyunsaturated Fat 3.4g | |
| I-Monounsaturated Fat 6g | |
| I-cholesterol 105mg | 35% |
| I-sodium 99mg | 4% |
| Potassium 256.5mg | 7% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaphrotheni 29.6g | |
| I-Vitamin A 3% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 8% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Inkukhu yeRississerie iyisixazululo esivumelanayo sokudla sabathengisi abaningi abamatasa. Kodwa uke wahlola i-rotisserie yenkukhu yamakholori? Inombolo ingase ibe ngaphezulu kunalokho okulindele. Ukukhonza okulodwa kunika ama-kilojoule angama-160, futhi lokho uma udla kuphela ama-ounces amathathu. Abantu abaningi badla usizo olukhulu kakhulu.
Ngaphezu kwalokho, kuye ngokuthi izithako ezisetshenziselwa ukulungiselela, ungase uthathe amafutha amaningi kanye ne-sodium kunalokho okudingayo. I-Butter ivame ukusetshenziselwa ukulungiselela izinkukhu nosawoti kuvame ukungezwa ukunambitheka. Lezi zengezo zithuthukisa amafutha namakhalori enyoni.
Inkukhu yesikhumba ingenye imithombo yamafutha nama-kilojoule. Ngokusho kwe-USDA, isikhumba esisodwa esisodwa esikhuni senkukhu (ngaphandle kwenyama) sinikeza ama-calories angu-128 nama-gramu angu-11 amafutha. Uma ufuna ukunciphisa amakholori enkukhu yokudoba, kulula ukukhipha isikhumba sebhotela- nosawoti ngaphambi kokudla.
Amaqiniso Okudla Kwezingxenye Ezihlukene Zenkukhu
Kuthiwani uma udla izingxenye ezihlukene zenkukhu? Ingabe ukudla okunomsoco kuyashintsha uma udla ingxenye ehlukile yenyoni?
Yebo, kunjalo. Inkukhu yenkukhu ivame ukhetho oluhle kakhulu. Nansi indlela ezinye izinkukhu eziyingxenye ye-calories eziqhathaniswa ngokusho kwedatha ye-USDA.
- Omunye ophakathi nesikhumba senkukhu ebhakawa ngaphandle kwesikhumba kunika ama-khalori angu-90, ama-gram angu-13 amaprotheni, ama-gramu angu-1 we-carbohydrate, ama-gramu angu-4 amafutha, igramu elilodwa lamafutha agcwele, ama-gramu angu-2 wamafutha a-monounsaturated, ama-gram angu-1 ama-polyunsaturated fat, nama-milligram angu-233 we-sodium .
- Omunye ophakathi nesikhumba senkukhu ebhakabhakeni ngesikhumba sinikeza ama-calories angu-140, ama-gram angu-14 amaprotheni, ama-gramu angu-9 we-carbohydrate, ama-gramu angu-9 amafutha, ama-gramu angu-3 amafutha agcwele, amagremu angu-4 amafutha a-monounsaturated, ama-gram angu-2 amafutha we-polyunsaturated, nama-milligram angu-275 we-sodium .
- Omunye ophakathi, obhakabhakeni bezinkukhu eziphekwe ngaphandle kwesikhumba kunika ama-calories angu-66, ama-gramu angu-11 amaprotheni, ama-gramu angu-1 we-carbohydrate, ama-gramu angu-2 amafutha, igramu elilodwa lamafutha agcwele, igramu elilodwa lamafutha ase-monounsaturated, igramu elilodwa lamafutha we-polyunsaturated, nama-milligram angu-206 we-sodium .
- Omunye ophakathi nesikhwama sezinkukhu eziphekwe ngesikhumba sinikeza ama-calories angu-97, ama-gramu angu-12 amaprotheni, ama-gramu angu-5 we-carbohydrate, ama-gramu angu-5 amafutha, igramu elilodwa lamafutha agcwele, ama-gramu angu-2 wamafutha a-monounsaturated, ama-gram angu-1 amafutha we-polyunsaturated, nama-milligram angu-241 we-sodium .
- Omunye ophakathi, ophekwe ngezinkukhu ngaphandle kwesikhumba unikeza ama-calories angu-42, ama-gramu angu-6 wamaprotheni, ama-gramu angu-0 we-carbohydrate, ama-gramu angu-2 amafutha, ama-gramu angu-1 amafutha agcwele, ama-gram angu-1 amafutha a-monounsaturated, ama-gram angu-0 we-polyunsaturated fat, nama-milligram angu-87 we-sodium .
- Omunye ophakathi, ophekwe ngezinkukhu ngesikhumba unikeza ama-calories angu-86, ama-gram angu-8 amaprotheni, ama-gramu ayi-gramu ama-carbohydrate, amagremu ama-6 amafutha, ama-gramu angu-3 amafutha agcwele, ama-gramu angu-3 amafutha a-monounsaturated, ama-gram angu-1 ama-polyunsaturated nama-milligrimu angu-143 we-sodium .
Khumbula ukuthi amaphiko ezinkukhu avame ukulungiswa ngesitayela sezinyosi noma ngezinye izinambuzane ezingangeza ama-calorie, amafutha, ne-sodium.
Izinzuzo zezempilo zokudla inkukhu
Inkukhu ingaba umthombo omuhle kakhulu wamaphrotheni aphansi . Inkukhu iyisithombo esihle kakhulu se-selenium, i-phosphorus, i-vitamin B6 ne-niacin. Kuye ngendlela yokupheka oyikhethayo, inkukhu ingase ibe ngaphansi kwe-sodium.
Uma usebenzisa indlela yokulungiselela smart ngaphandle kokunwetshwa kwamafutha noma ukusawoti okusawoti, ukudla inkukhu kuzozuzisa uhlelo lwakho lokudla okunempilo. Njengoba inkukhu inemisebenzi eminingi, kunezindlela eziningi zokuyilungisa ukuze wengeze kuma saladi, sandwich, isobho, futhi wenze noma yisiphi isidlo sibe nesondlo.
Indlela Yokuphepha Ngokucophelela Ukulungiselela Nokugcina Inkukhu
Ungathenga izingxenye zezinkukhu ezilungiselelwe ngaphambili, zilungiselelwe futhi zilungele ukusetshenziswa. Kwabapheki abaningi, ukukhetha amaphakethe alula kwenza ukupheka ukudla okunempilo kube lula. Ukukhethwa okunamandla kunenhlanhla, isifuba esingenasikhumba . Ukukhetha okunamnotho kakhulu kuvame ukuthenga inyoni yonke besebenzisa zonke izingxenye zezinkukhu.
Uma upheka inkukhu, qiniseka ukuthi upheka izinkukhu endaweni yokushisa efanele yangaphakathi ngezinhloso zokuphepha zokudla. Izinkukhu eziningi zingabhaka kuhhavini cishe ama-degrees Fahrenheit angaba ngu-375 aze afinyelele ekushiseni okufanele.
Abakhiqizi batusa ukuthi usebenzise i-thermometer yenyama ukuze uhlole izinga lokushisa kwenkukhu. Kufanele ubeke i-thermometer endaweni engxenyeni yenyama, uqiniseke ukuthi ayithinti ithambo.
- Inkukhu yonke ehlutshiwe kufanele ifinyelele izinga lokushisa langaphakathi lika-180 degrees Fahrenheit.
- Amathrekhi, amathanga, imilenze namaphiko kufanele afinyelele izinga lokushisa langaphakathi lika-180 degrees Fahrenheit.
- Inkukhu engabonakali kufanele ifinyelele izinga lokushisa kwangaphakathi lika-170 degrees Fahrenheit
Qinisekisa ukuthi uhlanzekile noma yikuphi ukuphakama lapho ulungiselele inkukhu eluhlaza, kufaka phakathi amabhodi nemivese. Ochwepheshe abaningi bancoma ukuthi usebenzise amapulangwe okusika amapulasitiki ukuze alungiselele inkukhu ngoba angafakwa endaweni yokushisa utshwala futhi ahlanzeke ekushiseni okuphakeme
Uthole izinsalela zezinkukhu? Inkukhu kufanele igcinwe esiqandisini. emgodini ovalwe. Inkukhu ingashenywa kuze kube yizinyanga eziyisishiyagalolunye.
Izindlela Ezempilo Zokulungisa Inkukhu
Indlela olungiselela inkukhu ingafaka ngayo amakholori amaningi ekudleni kwakho. Ngakho uma uzama ukuthola noma ukugcina isisindo esinempilo, kufanelekile ukuthola indlela enempilo yokupheka inkukhu .
Ukugcoba, ukugcoba noma ukupheka isifuba ngokuvamile kuyindlela yokulungiswa enhle kakhulu. Ukucwilisa noma ukususa inyama ebhotela noma ngamafutha kuzongeza amafutha amaningi namakholori. Ukubhaka noma ukumboza inkukhu kufulawa kanye nezinye izithako kuzokuqinisa inani le-carbohydrate.
Futhi ekugcineni ucabange ukuthi ungayisebenzisa kanjani inkukhu yakho lapho uhlela ukudla kwakho okunempilo . Ukwengeza izinkukhu ezithandwayo ezinkukhu ezinjenge-sauce ye-barbecue, amafutha omnqumo noma ama-sauces azothuthukisa i-calorie yakho nokudla okunamafutha.
Healthy Chicken Recipes
Uma ufuna ukuhlola izindlela ezintsha zokulungisa inkukhu, zama lezi zokupheka.
Ungakwazi futhi ukulungisa ukudla okunempilo kusengaphambili usebenzisa inkukhu. Ukudla okuphephile kweviki kuthatha ihora nje noma ngaphezulu ukulungiselela futhi kungagcina amahora amaningi kanye nokuhlukunyezwa phakathi nesonto.