Zolemba za Kalori ndi Zakudya Zakudya Zosiyanasiyana za Nkhuku

Anthu ambiri amaganiza kuti nkhuku ndi yathanzi, koma nkhuku zakudya zimadalira momwe nkhuku zimakonzerekera komanso mbali ina ya mbalame yomwe mumadya.

Pano mungapeze mfundo zakuthupi zosiyanasiyana za nkhuku, kuphatikizapo zokhudzana ndi thanzi labwino ndi zovuta kuti muthe kuphunzira momwe mungapezere maphikidwe abwino a nkhuku mu zakudya zanu.

Mabala Osiyanasiyana M'magulu a Nkhuku

Nkhuku Zambiri za Nkhuku

Nkhuku ya Rotisserie ndi njira yabwino yopezera chakudya kwa ogulitsa ambiri otanganidwa. Koma kodi munayamba mwawona zowonjezera nkhuku za rotisserie? Chiwerengerocho chikhoza kukhala chapamwamba kuposa momwe mukuyembekezera. Kutumikira limodzi kumapatsa makilogalamu 160, ndipo ndizo ngati mutadya ounces atatu okha. Anthu ambiri amadya thandizo lalikulu kwambiri.

Kuonjezerapo, malingana ndi zomwe zimagwiritsidwa ntchito pokonzekera, mwina mukudya mafuta ndi sodium kuposa momwe mukusowa. Buluu nthawi zambiri amagwiritsidwa ntchito pokonzekera nkhuku ndi mchere nthawi zambiri zimaphatikizidwa kuti azidya. Zowonjezera izi zimalimbikitsa mafuta ndi makilogalamu a mbalameyi.

Chikopa cha nkhuku ndi gwero lina la mafuta ndi ma calories. Malinga ndi USDA, khungu limodzi la nkhuku yokazinga (popanda nyama) limapatsa makilogalamu 128 ndi mafuta 11 gm. Ngati mukufuna kuchepetsa makilogalamu a nkhuku zowola, osavuta kuchotsa khungu la batala ndi mchere musanadye.

Zoona Zakudya Zakudya Zosiyanasiyana za nkhuku

Bwanji ngati mutadya nkhuku zosiyana? Kodi zakudyazo zimasintha mukamadya mbali imodzi ya mbalameyi?

Inde, zimatero. Chifuwa cha nkhuku nthawi zambiri chimakhala chosangalatsa kwambiri. Pano pali momwe nkhuku zina za nkhuku zimayerekeza molingana ndi deta ya USDA.

• Wosakaniza, nkhuku yophika nkhuku popanda khungu amapereka makilogalamu 90, 13 magalamu a mapuloteni, 0 magalamu a mafuta, ma gramu 4 a mafuta, 1 magalamu a mafuta odzaza, ma gramu 2 a mafuta olemera, ma gramu 1 a mafuta a polyunsaturated, ndi mamiligalamu 233 a sodium .

• Chiwombankhanga chimodzi, chophika cha nkhuku chophikidwa ndi khungu chimapatsa makilogalamu 140, mapuloteni 14 a mapuloteni, 0 magalamu a mafuta, 9 magalamu a mafuta, ma gramu 3 a mafuta odzaza, ma gramu 4 a mafuta a mafuta, ma gramu 2 a mafuta a polyunsaturated, ndi mamiligalamu 275 a sodium .
• Mlingo wina wophika nkhuku wophikidwa nkhuku wopanda khungu amapereka makilogalamu 66, mapuloteni 11 a mapuloteni, 0 magalamu a mafuta, ma gramu 2 a mafuta, mafuta okwanira 1 gramu, mafuta okwanira 1 gramu, ma gramu 1 ma sodium .
• Chiwombankhanga china, chophika nkhuku chophika ndi khungu chimapatsa makilogalamu 97, mapuloteni 12 a mapuloteni, 0 magalamu a mafuta, ma gramu 5 a mafuta, mafuta okwanira 1 gramu, ma gramu 2 a mafuta olemera, ma gramu 1 a mafuta a polyunsaturated, ndi ma 241 milligrams a sodium .
• Mlingo umodzi, mapiko a nkhuku ophikidwa popanda khungu amapereka makilogalamu 42, 6 magalamu a mapuloteni, 0 magalamu a mafuta, 2 magalamu a mafuta, 0 magalamu a mafuta odzaza, mafuta okwanira 1 gramu, mafuta a polyunsaturated, ndi mamiligalamu 87 a sodium .
• Mlingo wina, wophika nkhuku ndi khungu amapereka makilogalamu 86, 8 magalamu a mapuloteni, 0 magalamu a mafuta, ma gramu 6 a mafuta, 2 magalamu a mafuta odzaza mafuta, ma gramu 3 a mafuta odzaza mafuta, ma gramu 1 a mafuta a polyunsaturated, ndi mamiligalamu 143 a sodium .

Kumbukirani kuti nkhuku nkhuku nthawi zambiri zimakonza njati kapena ndi zokometsera zina zomwe zingawonjezere mafuta, mafuta, ndi sodium.

Ubwino waumoyo wa kudya nkhuku

Nkhuku ikhoza kukhala chitsime chabwino cha mapuloteni otsika kwambiri . Nkhuku imakhalanso ndi malo abwino kwambiri a selenium, phosphorous, vitamini B6, ndi niacin. Malingana ndi njira yomwe mukuphika, nkhuku ikhoza kukhala yochepa mu sodium.

Ngati mumagwiritsa ntchito njira yokonzekera yopanda mafuta kapena kuwonjezera mchere, kudya nkhuku kudzakuthandizani pulogalamu yanu yodyera. Popeza nkhuku imakhala yambiri, pali njira zambiri zoperekera kuwonjezera saladi, masangweji, msuzi, ndi kupatsa chakudya china chopatsa thanzi.

Momwe Mungasungire Mokwanira Kusunga Nkhuku

Mukhoza kugula nkhuku zomwe zimakonzedweratu, zokonzedweratu komanso zokonzeka kuzigwiritsa ntchito. Kwa ophika ambiri, kusankha mapaketi abwinowa amapanga chakudya chophika mosavuta. Chotsalira kwambiri ndichabechabe, chifuwa chopanda khungu . Kusankha ndalama kwambiri kumagula mbalame yonse ndikugwiritsa ntchito mbali zonse za nkhuku.

Pamene mukuphika nkhuku, onetsetsani kuti mukuphika nkhuku kuti mukhale ndi kutentha kwa mkati kuti muteteze chakudya. Ambiri nkhuku akhoza kuphikidwa mu uvuni pa madigiri 375 Fahrenheit mpaka kufika pamtunda woyenera.

Opanga amalangiza kuti mugwiritse ntchito kutentha kwa nyama kuti muyese kutentha kwa nkhuku. Muyenera kuika thermometer m'kati mwa nyama, kuonetsetsa kuti siigwira fupa.

• Nkhuku yonse yokazinga iyenera kufika kutentha kwa mkati kwa madigiri 180 Fahrenheit.
• Zitola, ntchafu, miyendo ndi mapiko ziyeneranso kutentha kutentha kwa madigiri 180 Fahrenheit.
• Nkhuku yosayenerera iyenera kufika kutentha kwa mkati mwa madigiri 170 Fahrenheit

Onetsetsani kuti muyeretsenso malo alionse omwe mwakonza nkhuku yaiwisi, kuphatikizapo matabwa ndi mipeni. Akatswiri ambiri amalimbikitsanso kuti mugwiritse ntchito mapuloteni okonzera nkhuku chifukwa akhoza kuikidwa muzitsamba zotsuka ndi kutsukidwa pa kutentha kwakukulu

Kodi nkhuku zatsala? Nkhuku ziyenera kusungidwa mufiriji. mu chidebe chosindikizidwa. Nkhuku ingakhalenso yozizira kwa miyezi isanu ndi iwiri.

Njira Zabwino Zokonzekera Nkhuku

Momwe mukukonzekera nkhuku mukhoza kuwonjezera makilogalamu mazana ku chakudya chanu. Choncho ngati mukuyesetsa kuti mukhale ndi thanzi labwino, ndi bwino kupeza njira yathanzi yophika nkhuku .

Kuwotcha, kuyamwa kapena kuyamwa nthawi zambiri ndi njira zowonetsera bwino kwambiri. Kuwotcha kapena kutulutsa nyama mu mafuta kapena mafuta kumaphatikizapo mafuta ochuluka ndi ma calories. Kuwotcha kapena kuphimba nkhuku mu ufa ndi zina zowonjezera kumathandizanso kuwerengetsa mavitamini.

Ndipo potsiriza ganizirani momwe mungakhalire ndi nkhuku yanu mukakonza chakudya chanu chamoyo . Kuwonjezera nkhuku zotchuka za nkhuku monga barbecue msuzi, mafuta a maolivi kapena sauces zimatulutsa kalori komanso mafuta.

Zakudya Zakudya Zathanzi

Ngati mukufuna kufufuza njira zatsopano zokonzekera nkhuku, yesetsani maphikidwe awa.

• 10 Low-Carb Chicken Maphikidwe a Stovetop
• Zachidule Zachinayi 5-Spice Chicken

Mukhozanso kukonzekera chakudya chamagulu pasadakhale pogwiritsa ntchito nkhuku. Chakudya chabwino cha mlungu umodzi chimatengera ora limodzi kapena apo kukonzekera ndikutha kusunga nthawi ndi mavuto pamlungu.