Ma calories mu Nkhumba ndi Zaumoyo Zaumoyo
Nthawi zina nkhumba imatchedwa "nyama ina yoyera." Mungaganizire kudya nkhumba mmalo mwa nkhuku kapena ku Turkey. Koma kodi nkhumba ndi wathanzi? Zakudya za nkhumba ndi zakudya za nkhumba zimadalira kudula komwe mumasankha komanso njira yokonzekera yomwe mukugwiritsira ntchito. Dziwani kuti kudula nkhumba ndikobwino kwambiri pa zakudya zanu komanso momwe mungakonzekeretse kuti mafuta ndi calories akhale otsika.
Ma calories mu Nkhumba ndi Nutrition Information
| Zoonadi Zakudya Zakudya za Nkhumba | |
|---|---|
| Kutumikira Kukula 3 oz (85 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 122 | |
| Ma calories ochokera ku Fat 27 | |
| Total Fat 3g | 5% |
| Fat yokhutira 1g | 5% |
| Mafuta a Polyunsaturated 0.4g | |
| Mafuta a Monounsaturated 1.1g | |
| Cholesterol 62mg | 21% |
| 48mg sodium | 2% |
| Potaziyamu 357.85mg | 10% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 22.2g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 5% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Nyama ya nkhumba ndi imodzi mwa mabala abwino a nkhumba. Nyama yowondayi imapereka makilogalamu 122 ndi magalamu atatu okha a mafuta pa maola atatu omwe akutumikira. Ndipo mumapindula ndi mapuloteni 22 pamene mumakonda nyamayi.
Komabe, pali mitundu yosiyanasiyana ya nkhumba komanso njira zosiyanasiyana zomwe mungakonzekere.
- Nkhumba ya nkhumba ya nkhumba (yophimbidwa kapena yophika ) imapereka makilogalamu 164, mapuloteni 24 magalamu, ma gramu asanu ndi awiri, ma gramu 2 odzaza mafuta, 433 milligrams a sodium ndi 0 gramu zamagazi, ngati mudya zakudya zowonda ndi mafuta .
- Nkhumba ya nkhumba ya nkhumba (yophimbidwa kapena yophikidwa ) imapatsa makilogalamu 135, 25 magalamu a mapuloteni, 3 magalamu a mafuta, 1 magalamu odzaza mafuta, 430 milligrams a sodium ndi 0 magalamu amagawidwe, ngati mutadya kokha katsabola kakang'ono.
- Nkhumba yamagazi itatu (yokazinga ndi yokazinga) imapereka makilogalamu 227, mapuloteni 20 gramu, 11 magalamu mafuta, ma gramu 3 odzaza mafuta, 458 milligrams a sodium ndi 11 gm carbohydrate ngati mutadya chakudya chodetsedwa ndi chotupa.
- Nkhumba yamagazi ya nkhumba kapena steak imapereka makilogalamu 239, mapuloteni 34 magalamu, mafuta a magalamu 10, ma gramu anayi odzaza mafuta, 697 milligrams a sodium ndi 0 gramu zamagulu, ngati mudya mbali yokha ya steak.
- Mafuta atatu a nkhumba (yophika) amapereka makilogalamu 251, mapuloteni 22 gramu, mafuta 18 magalamu, ma gramu 7 odzaza mafuta, 337 milligrams a sodium ndi 0 gramu chakudya.
Inde, nkhumba imagwiritsidwanso ntchito muzinthu zina zambiri zamtundu ndi nyama zomwe zasinthidwa. Izi ndizochepa zamoyo zabwino za nkhumba.
- Mafuta atatu omwe amapangidwa ndi nkhumba za nkhumba amapereka makilogalamu 285, mapuloteni 16 magalamu, 24 magalamu mafuta, ma gramu 8 odzaza mafuta, 629 milligrams a sodium ndi 0 magalamu a carbohydrate
- Mmodzi wamagazi kagawo wa nkhumba nyama yankhumba amapereka makilogalamu 37, 3 magalamu a mapuloteni, 3 magalamu mafuta, 1 magalamu odzaza mafuta, 135 milligrams a sodium ndi 0 gramu zamagazi.
- Mankhwala osakaniza (84 magalamu) a nkhumba yotengedwa ndi nkhumba amapatsa makilogalamu 222, mapuloteni 20 gramu, mafuta a magalamu 15, ma gramu 6 odzaza mafuta, 670 milligrams a sodium ndi 1 gramu ya makapu.
- Mafuta awiri omwe amagwiritsidwa ntchito ndi spam (opangidwa kuchokera ku nkhumba zophimba nkhumba ndi zina zowonjezera) amapereka makilogalamu 180, mapuloteni asanu ndi awiri, ma gramu 16, ma gramu 6 odzaza mafuta, ma gramu 790 a sodium ndi 1 gm ya carbohydrate.
Nyama ya nkhumba ndi yabwino kwambiri yowonjezera mapuloteni ikapanda kukonzedwa ndikuphikidwa popanda mchere wochuluka. Koma nkhumba ikakonzedwa kapena yophikidwa ndi mchere, ndizofunika kwambiri za sodium.
Mafunso Ambiri Ponena za Nkhumba
Anthu ambiri omwe amaphika nkhumba kunyumba amakhala ndi mafunso okhudza nkhumba. Izi ndi zina mwa mafunso omwe amafunsidwa kawirikawiri ponena za nyama yowonda.
Kodi zofiira za nkhumba zosaphika zimakhala zotani nthawi yayitali mukamaziika mufiriji?
Zosindikizidwa zakumwa za nkhumba zatsopano zimatha kusungira firiji masiku 2-4.
Ground nkhumba idzakhala yatsopano kwa masiku 1-2.
Kodi kudula kwabwino kwa nkhumba ndi kotani?
Bungwe la Nkhumba Lanyama Lonse limalimbikitsa kuti muyang'ane kudulidwa kwa nkhumba zomwe zimaphatikizapo mawu akuti "kutayika," monga momwe nkhumba zimagwirira ntchito kapena nkhumba za nkhumba.
Kodi njira yabwino yoyenera kuphika nkhumba ndi iti?
Nyama ya nkhumba iyenera kuphikidwa ku kutentha kwa mkati pakati pa 145 ° F ndi 160 ° F. Akatswiri a nkhumba amalangiza kuti muyese kutentha kwa mbali yaikulu ya nyama popanda kugwira fupa lililonse.
Kodi zingwe za nkhumba zingakhale zowonongeka?
Inde. Sindikiza nkhumba mwamphamvu pogwiritsa ntchito kukulitsa tofera ndi kuzizira pa kutentha pansi pa madigiri 0. Gwiritsani ntchito miyezi isanu ndi umodzi.
Kodi ndimayamwa bwanji nkhumba itatha kale?
Nkhumba iyenera kukhala thawed mufiriji osati pa kompyuta yanu.
Nkhumba ya nkhumba imapereka nthawi zotsatizana zotsatizana za mtundu uliwonse wa nyama.
- Chotupitsa chaching'ono chidzatenga maola 3-5 pounds
- Chotupitsa chachikulu chidzatenga maola 4-7 pounds
- Chozizira chachikulu cha inchi chidzatenga maola 12-14
- Nkhumba ya nkhumba imayenera kuyerekezedwa ndi phukusi
Maphikidwe A Nkhumba Zathanzi
Yesetsani maphikidwe atsopano a nkhumba ndi kudulidwa kowopsa kwa nkhumba kuti mupange chakudya chamoyo kwanu.
- Low Carb Asia Zakudya Zakudya ndi Nguruwe
- Saladi ya nkhumba ndi Quinoa
- Lentik soseji ndi msuzi wa Kale
Mawu ochokera
Ambiri odyetsa amadzaza mbale zawo zamadzulo ndi mapuloteni oonda, monga nkhuku ndi nsomba. Koma bwanji osayesa china chatsopano? Taganizirani kuwonjezera mbale ya nkhumba kumisonkhano yanu ya mlungu ndi mlungu. Zidutseni, muzizisangalala mu tacos, mu saladi, komanso mu supu. Ndizowonjezera kuwonjezera zosiyana ndi zakudya zanu kuti musamadye zakudya komanso zakudya zanu zabwino.