Nkhuku za m'mawere ndi zathanzi
Nkhuku ya nkhuku ndizofunika kwambiri pa zakudya za odyera ambiri ndi ochita masewera olimbitsa thupi. Ndicho chitsimikizo chachikulu cha mapuloteni owonda. Dieters amene amadya mapuloteni okwanira amatha kukhalabe ndi minofu ndi kusunga thanzi labwino. Koma kuyesera kuwerengetsa nkhuku za m'mawere nkhuku kungakhale kovuta chifukwa nkhuku za m'mawere pa golosi zimasiyana.
Nkhuku Zamatumbo ndi Zakudya Zakudya
| Zosasamala, Zopanda Chikopa Zakudya Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 Kutumikira (ma ola 3) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 102 | |
| Ma calories ochokera ku Fat 18 | |
| Mafuta onse 2g | 10% |
| Mafuta okhutira 2g | 9% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 1g | |
| Cholesterol 53mg | 18% |
| Sodium 46mg | 2% |
| Potaziyamu 159mg | 3% |
| Zakhalamudi 0g | |
| Mapuloteni 19 | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 4% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mafupa a nkhuku ndi abwino kwambiri a mapuloteni ndipo ali otsika kwambiri komanso otsika kwambiri. Mafupa a nkhuku amapereka zero magalamu a mavitamini, choncho ndi chakudya chochepa. Popeza kuti mawere a nkhuku ndi ovuta kwambiri, zimakhala zosavuta kuti azidya zakudya zabwino.
Koma nkhuku zowonjezera zingakhale zodabwitsa. Kukula kwa chifuwa cha nkhuku kudzakhudza chiwerengero cha kalori. Nkhuku imodzi yokha ya nkhuku imakhala pafupifupi ounces atatu kapena kukula kwa chikhato cha dzanja lanu. Mitengo yambiri yogulitsa nkhuku zamakono ndi yaikulu kwambiri kuposa iyo. Choncho ngati mudya pachifuwa chokha, mwina mukudya zambiri.
Ndipo, ndithudi, ngati mutetezera khungu pa chifuwa chanu, nkhuku ndi mafuta a kalori zidzakhala zazikulu kwambiri. Chifuwa chonse cha nkhuku ndi khungu chimapereka makilogalamu 366, 55 magalamu a mapuloteni, 0 magalamu a mafuta, magalamu 14 a mafuta, magalamu 4 a mafuta odzaza ndi makilogalamu 132 a sodium.
Njira yokonzekera komanso masupu kapena mavitamini omwe mumapanga angapangitse kusiyana kwakukulu.
Nkhuku zitatu za nkhuku zowola zimapatsa makilogalamu 170, 1 gramu ya mavitamini, ma gramu 11 a mafuta, ndi 15 magalamu a mapuloteni.
Chifuwa cha nkhuku chimodzi chokazinga chimapatsa makilogalamu 364, mapuloteni 34, mapiritsi 13 a ma carbohydrate, 18 magalamu a mafuta, ndi ma 697 milligrams a sodium.
Ubwino wathanzi wa chiwindi cha nkhuku
Chifuwa cha nkhuku ndi chitsimikizo chabwino kwambiri cha mapuloteni otsika kwambiri.
Mapuloteni amathandiza thupi lanu kusunga minofu komanso limakuthandizani kumanga minofu ngati mukugwira nawo ntchito.
Nkhuku ya nkhuku imathandizanso kwambiri selenium , phosphorus , vitamini B6, ndi niacin. Malingana ndi njira yophika yomwe mumasankha, mawere a nkhuku amakhalanso otsika kwambiri mu sodium.
Kusankha ndi kuphika nkhuku
Mukhoza kugula mawere a nkhuku omwe amakonzedweratu ndi okonzeka kugwiritsa ntchito. M'masitolo ambiri ogulitsira ndi malo osungiramo zinthu zambiri mumapezanso mawere a nkhuku omwe ali ozizira komanso atakulungidwa payekha. Ngati mumagula chimodzi mwazimene mungasankhe, onetsetsani kuti muyang'ane chakudya choyenera. Mitundu ya nkhuku iyi imapereka sodium yambiri.
Pamene mukuphika nkhuku, onetsetsani kuti mukuphika nkhuku kuti mukhale ndi kutentha kwa mkati kuti muteteze chakudya. Nkhuku yosayenerera iyenera kufika kutentha kwa mkati mwa madigiri 170 Fahrenheit, fupa-mu nkhuku liyenera kufika madigiri 180 Fahrenheit. Onetsetsani kuti muyeretsenso malo aliwonse omwe mwakonza nkhuku yaiwisi.
Nkhuku ziyenera kusungidwa mufiriji. Nkhuku ingakhalenso yozizira kwa miyezi isanu ndi iwiri.
Njira Zabwino Zokonzekera Mkaka Wamkuku
Momwe mukukonzekera mawere a nkhuku mukhoza kuwonjezera ma makilogalamu mazana ambiri ku mafuta omaliza komanso owerengeka a nyama yanu.
Kuwotcha, kuyamwa, kapena kuwiritsa mkaka ndi njira zowonongeka kwambiri. Kuthamanga kapena kuika nyama mu mafuta kapena mafuta kumaphatikiza mafuta ndi calories. Kuonjezera apo, kuwonjezera zizindikiro monga barbecue msuzi, mafuta a maolivi, kapena kuyika sauces kudzawonjezera calorie yanu ndi kudya.
Chicken Mawere Maphikidwe ndi Nsonga
Kodi mukudya nkhuku mwamsanga ndi yosavuta? Izi mofulumira komanso zosavuta zowawa za nkhuku ndi mbatata ndi zophika zamasamba zimatha kukonzekera Lamlungu usiku kuti azidyera chakudya chamlungu. Pangani phukusi chakudya ndikuwasungira mufiriji kuti akonzekere kupita kwanu mukagwira ntchito tsiku lonse.
Koma kumbukirani kuti mungathe kugwiritsa ntchito chifuwa chochepa cha nkhuku m'njira zosiyanasiyana za maphikidwe. Mwachitsanzo, Zakudya Zofiira Zambiri za Carb Zomwe Zimakhala Zosakaniza Ndizomwe zimakhala zokoma kwambiri kuti muzisangalala ndi mapuloteni oonda ngati mumatsatira zakudya zochepa. Mukhozanso kuponyera chifuwa cha nkhuku pamwamba pa saladi yamtundu wathanzi, msuzi wathanzi , kapena kuwonjezera chifuwa cha nkhuku ku mthumba wa pita ndi zophika chakudya chamadzulo kapena chakudya chamadzulo.
Mawu Ochokera
Kumbukirani kuti ngakhale chifuwa cha nkhuku ndi chakudya chopatsa thanzi cha dieters, kudya zakudya zilizonse kungapangitse kulemera. Gwiritsani ntchito zipangizo zamagulu zogwiritsira ntchito njira ndi chakudya ndi zakudya zanu zonse ndi zakudya zopanda chakudya kuti mufike ndi kusunga kulemera kwanu.
> Chitsime:
> United States Dipatimenti ya Ulimi. National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/