Izinhlobo ezahlukene zeHamu zinamanani ahlukene okunomsoco
UHamu yiyona ndawo yokudla kwamaholide amaningi. Ngenkathi kungewona ukhetho oluphakeme kakhulu lwekhalori, kunekholori yeh ham kanye namaqiniso okudla okunomsoco kanye nezidli ezinempilo okungase kufune ukucatshangelwa ngaphambi kokuhlala phansi isidlo seholide.
Imininingwane Yokudla NgeHam
| Amaqiniso we-Ham Nutrition | |
|---|---|
| Isisindo somsebenzi esingu-1 (isisodwa esisodwa) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 37 | |
| Ingqikithi yenhlawulo 1g | |
| I-Cholesterol 11mg | 4% |
| I- 63mg ye-sodium | 2% |
| Potassium 129mg | 3% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 0.6g | |
| Amaphrotheni 5g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · Iron 0% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Yiqiniso, bambalwa abantu abadla i-ham elilodwa; ukukhonza okujwayelekile kuzoba okungenani ama-ounces amathathu. Kubalulekile ukwazi ukuthi inani lekhalori le-ham lingashintsha kuye ngokuthi umkhiqizo bese uthayipha ukuthi uthenga.
Isikhathi esisodwa sokukhonza inyama yeholide sinama- ounces angaba ngu-3 noma amagremu angu-84. Kukhona ama-calories angu-130 esitokisini-ngaphakathi, eline-sliced sliced, uju olunamahlombe aluhlaza ovame ukuwabona etafuleni leholide. Uzothola amagremu ama-4 amafutha ngokukhonza, amagremu ama-5 we-carbohydrate nama-millimitha angu-1,230 we-sodium.
Uma wenza isangweji le ham, ungakhetha izintwana zika-ham kusukela ku-deli. Isilwane esisodwa senyama yesinkwa se-ham sinikeza ama-khalori angu-37, amagremu ama-5 amaprotheni, ama-gramu angu-0 we-carbohydrate, i-gramu engu-1 yamafutha, futhi anganikeza ama-milligram angu-368 we-sodium. Abantu abaningi basebenzisa okungaphezulu kwesigamu esisodwa sehhafu lapho bakha isangweji, qiniseka ukuthi wanda lezi zinombolo ngenani lezinkanyiso ozisebenzisayo ukuthola inani lakho eliphelele lamakholori nesondlo.
Ukukhonza okukodwa (eyodwa engxenyeni ephakathi) yohinini ekheniwe kunika amakholori angu-55, ama-gram angu-7 amaprotheni, ama-gramu angu-0 we-carbohydrate, i-3 gram yamafutha, nama-milligram angu-517 we-sodium. Kuhlanganisa nokusiza okukhulu kwe-nitrate ne-nitrites, okusetshenziselwa ukulondoloza inyama ephilisiwe. Nakuba abanye abantu benenkinga mayelana nalezi zivikelo, akukho ubufakazi obuningi bokuthi bungozi.
Izinzuzo zezempilo zikaHam
UHamu ungumthombo omuhle wamaprotheni. Umthombo omuhle kakhulu we-selenium, i-phosphorus, i-zinc, i-vitamin B6, i-B12, i-thiamin, i-riboflavin, i-niacin, ne-choline. Kuye ngezinhlobo ezihlukahlukene kanye nokupheka, i-ham nayo ingaba namafutha aphansi.
Kghani lokhu kusho ukuthi inyama iphilile? Ngokuvamile akulona inani le-fat noma ikhalori le-ham, elibhekene nezidli ezinempilo. UHam uqukethe inani eliphakeme le-sodium. Kubantu abadumile ekudleni kwe-DASH , ukukhonzwa okukodwa kuqukethe isabelo somhlaba wonke sodium. Ngisho noma ungahambisani nokudla komfutho wegazi ophakeme , usawoti omningi ungakwenza uthole isisindo samanzi.
Uma ufuna ukunciphisa i-sodium, bheka ukudla okuphansi kwe-sodium , okubandakanya u-ham ophansi usawoti.
Imibuzo evamile ngoHamu
Iyini i-gammon? Ingabe i-gammon ifana ne-ham?
I-Gammon iyilenze elingenalutho yengulube. UHam uphinde uvela emlenzeni onqenqemeni wengulube, kodwa i-gammon ithengiswa ngokuluhlaza, iselaphekile futhi kufanele iphekwe ngaphambi kokudla. UHamu uthengiswa okuphekwe futhi ulungele ukudla. Ukudla ukudla kweGammon kufana nokudla okunomsoco. Kunama-khalori angu-123 ku-gammon eyodwa yokukhonza, ama-gramu ama-5 amafutha, amagremu angu-18 amaprotheni, i-1 gram ye-carbohydrate nama-milligram angu-1023 we-sodium.
Kuyini i-prosciutto? Ingabe iphilile kangcono kunehhashi?
I-Prosciutto iyinani lase-Italy elinyakile.
Iningi labantu abajabulela i-prosciutto bayidla kakhulu lisikiwe ukuze cishe udle ama-khalori ambalwa ngalokhu kuhluka kwe-ham. Ingxenye eyodwa yeprosciutto inikeza kuphela amakholori angu-18 kuphela.
Ukukhetha nokugcina uHamu
Uma uthengela inyama yamaholidi, faka ukuthi umuntu ngamunye uzodla ibhilidi elilodwa noma ngaphansi. Bese uthenge ngethambo-in ukuze uthole ukunambitheka okune-flavorful noma ukungabi nalutho ukuze kube lula futhi ulayishe kalula.
Ama-Ham asele kufanele agcinwe esiqandisini. Ngokuvamile, i-ham inhle ezinsukwini ezingu-5-8. UHamu ungabanda iqhwa kuze kube amasonto amane.
Izindlela Ezibucayi Zokulungisa UHamu
Ukuze wenze isidlo esinempilo kakhulu, zama ukubhanqa inyama nokudla okuncane kunokasawoti.
Bazosiza ukulinganisela okuqukethwe okuphezulu kwe-sodium ye-ham. Izitsha zangasese ezifana namazambane ama-sweet baked, ama-artichokes, izaqathe, ubhontshisi obuluhlaza noma isilimo se-asparagusi zisebenza kahle.
Unesihlabathi samasamu? Khetha isinkwa sonke sikakolweni esingaphansi kosawoti futhi ephezulu fiber. Ukukhetha olunye uhlobo lwesinkwa, njenge- croissant , luzohlinzeka nge-fiber encane namakholori amaningi kusuka kumafutha. Ku-sandwich yakho enempilo ungakwazi ukwengeza ama-veggies aphansi kakhulu okudambisa ukudla. I-radishes elicucile noma isilimo esidliwayo esinamagatsha anamanzi aphelele. Ungakhetha futhi ikhukhamba, ikholifulawa noma utamatisi we-cherry.