Amakholomu Ngenkukhu Nenzuzo Yempilo
Ngezinye izikhathi ingulube ibizwa ngokuthi "enye inyama emhlophe." Ungase ucabange ukudla ingulube esikhundleni senkukhu noma i-turkey. Kodwa ingabe ingulube iphilile? Ama-calories enyamazini yengulube kanye nokudla kwengulube kuncike ekunqunyeni oyikhethayo kanye nendlela yokulungiselela oyisebenzisayo. Thola ukuthi yikuphi ukunqunywa kwengulube okungcono kakhulu kokudla kwakho nokuthi ungayilungisa kanjani ukugcina amanoni nama-calorie aphansi.
Ama-calories eNgulube nolwazi lokudla
| Amaqiniso we-Tenderloin yengulube | |
|---|---|
| Ukukhonza Usayizi 3 oz (85 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 122 | |
| Ama-calories avela ku-Fat 27 | |
| Inani le-Fat 3g | 5% |
| I-Fat egcweleyo 1g | 5% |
| I-Polyunsaturated Fat 0.4g | |
| I-Monounsaturated Fat 1.1g | |
| I-Cholesterol 62mg | 21% |
| I- 48mg ye-sodium | 2% |
| Potassium 357.85mg | 10% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaphrotheni 22.2g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 5% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
I-porcelain tenderloin ingenye yokusikeka okunempilo kwengulube. Le nyama enomsoco inikeza ama-calories angu-122 kuphela namagremu amathathu amafutha ngama-ounce amathathu asebenzayo. Futhi uzozuza ku-22 amagremu amaprotheni uma ujabulela lokhu kunqunywa kwenyama.
Noma kunjalo, kunezinhlobo ezahlukene ze-ingulube nezindlela ezahlukene zokuzilungiselela.
- I-ounce ye- ngulube ye-ngulube (ehlanganisiwe noma eyobhaka ) inikeza ama-calories angu-164, ama-gram angu-24 amagremu, ama-gram angu-7, ama-gramu ama-gramu angu-433, ama-milligram angu-433 we-sodium ne-0 amagremudidididrate, uma udla kokubili okuqothileyo kanye nenxenye enamafutha .
- I-ounce ye- ngulube ye-ngulube (ehlanganiswa noma eyobhaka ) inikeza ama-kilojoule angu-135, ama-gram angu-25, amapremu ama-3 amagremu, ama-gramu angu-1 agcwele amafutha, ama-430 milligrams we-sodium nama-gramu angu-0, ama-carbohydrate, uma udla kuphela ingxenye ephilile ye-chop.
- I-3-ounce ingulube ye-ngulube (eqoshiwe futhi ethosiwe) inikeza amakholori angu-227, ama-gramu angu-20 amagremu, ama-gramu angu-11, ama-gramu angu-3 amafutha, ama-milligram angu-458 we-sodium no-11 amagremudididididididiyidrate uma nidla kokubili okuyingxenye enamafutha ne-fat.
- Isikhumba se-ngulube esiphezulu noma i-steak inikeza amakholori angu-239, ama-34 amagremu amaprotheni, ama-gramu angu-10, ama-gramu angu-4 amafutha, ama-milliamu angu-697 we-sodium nama-gramu ayi-gramu ayi-carbohydrate, uma udla kuphela ingxenye ephilile ye-steak.
- I -ounce emithathu ekhonza ingulube yomhlaba (ephekwe) inikeza ama-calories angu-251, ama-gram angu-22 angu-18, amafutha angu-18 amagremu, ama-gramu ama-7 agcwele, ama-milligram angu-337 we-sodium nama-gramu angu-0 amagremudididithe.
Yiqiniso, ingulube iyasetshenziswa naseminye imikhiqizo eminingi yenyama kanye nezinyama ezicutshungulwayo. Lezi zinguqulo ezincane ezinempilo yengulube.
- I -ounce emithathu ekhonza ingxube yengulube ihlinzeka ngamakholori angu-285, amaprotheni ama-gram angu-16, ama-gramu angama-24, ama-gramu angama-8 egcwele, ama-milligram angu-629 we-sodium ne-0 amagremudididrate
- Enye ingxenye ephakathi kwengulube yengulube inikeza ama-khalori angu-37, ama-gramu angu-3 amaprotheni, ama-3 amagremu amafutha, ama-gramu angu-1 agcwele amafutha, ama-milligram angu-135 we-sodium nama-gramu angu-0 ama-carbohydrate.
- Ukukhonza okulodwa (ingama-84 amagremu) we- ingulube ehanjiwe inikeza ama-calories angu-222, ama-gram angu-20 amagremu, ama-gramu angu-15, ama-gramu ayi-6 amafutha, ama-milliamu angu-670 we-sodium no-1 gramu we-carbohydrate.
- I -ounce emibili ekhonza ugaxekile (eyenziwe ngegobe lehlombe nezinye izithako) inikeza ama-khalori angu-180, ama-gram angu-7, ama-gram angu-16, ama-gramu angama-6 agcwele amafutha, ama-milligram angu-790 we-sodium no-1 gramu we-carbohydrate.
Ingulube ingumthombo omuhle weprotheyini ephilile uma ingacutshungulwa futhi iphekwe ngaphandle kosawoti owengeziwe. Kodwa uma ingulube iqhutshwa noma iphekwe ngosawoti, umthombo obalulekile we-sodium.
Imibuzo Ejwayelekile Ngomkhumbi
Abantu abaningi abapheka ingulube ekhaya banemibuzo mayelana nengulube. Lezi ezinye zezinbuzo ezivame ukubuzwa ngale nyama enomzimba.
Kuzoze kube nini ama-chops angamaqanda abomvu ahlala ahlanzekile uma agcinwe esiqandisini?
Ama-chops angama-ingulube amasha angagcinwa efrijini izinsuku ezingu-2-4.
I-Ground yengulube izohlala ihlanzekile izinsuku ezingu-1-2.
Yiziphi ukusikeka okunempilo kwengulube?
IBhodi likaZebhaka likaZwelonke lincoma ukuthi ubheke ukusikwa kwengulube okubandakanya igama elithi "ukuhamba," njengokungathi ku-ingulube uhamba noma i-porcelain tenderloin.
Iyiphi indlela efanele yokupheka ingulube ngokuphephile?
Ingulube kufanele iphekwe ekushiseni kwangaphakathi phakathi kwe-145 ° F no-160 ° F. Ochwepheshe bezinkukhu batusa ukuthi ulinganise izinga lokushisa engxenyeni enkulu kunazo zonke ngaphandle kokuthinta noma iyiphi ithambo.
Ingabe ingulube yengulube ingaba yiqhwa?
Yebo. Gcwalisisa ingulube ngokuqinile ngokugoqa i-friji bese iqhwa emazingeni okushisa angaphansi kwama-degrees angu-0. Sebenzisa ezinyangeni eziyisithupha.
Ngifaka kanjani ingulube ngemva kokuba iqhwa?
Ingulube kufanele ihanjiswe esiqandisini kunokuba i-countertop yakho.
Umkhandlu weNgulube ukhombisa izikhathi ezilandelayo zokuqhaqhazela ukusika ngamunye inyama.
- Ukugcoba okuncane kuzothatha amahora angu-3-5 ngamahora ngalinye
- Ukugcoba okukhulu kuzothatha amahora angu-4-7 ngehora ngalinye
- I-chop encane ye-intshi izothatha amahora angu-12-14
- I-Ground yengulube idinga ukulinganiswa ngesikhwama sephakeji
I-Healthy Ingulube Zokupheka
Zama zokupheka ezintsha ze-ingulube ngokunqunywa okunamandla kwengulube ukwenza ukudla okunempilo ekhaya lakho.
- I-Carb ephansi yase-Asian Idonsa NgamaNgulube
- Isaladi yengulube ne-Quinoa
- I-Lentil ye-Sausage ne-Kale Soup
Izwi kusuka
Abaningi abadlayo abahlakaniphile bagcwalisa amapuleti abo okudla ngeemithombo yamandla amaprotheni, njengenkukhu nenhlanzi. Kodwa kungani ungazami okuthile okusha? Cabanga ukwengeza isitsha segobe kumamenyu akho amasonto onke. Hlanganisa phezulu, ujabulele kuma-tacos, kuma-saladi, ngisho nasobho. Kuhlakaniphile ukwengeza ezihlukahlukene ekudleni kwakho ukuze kugcinwe ukudla kwakho okuthakazelisayo nokuhlela kwakho okunempilo endleleni.