Ma calories mu Steak ndi Health Benefits
Mukamaganizira za zakudya zabwino kwambiri za thanzi kapena kulemera , simungaganize za steak. Koma steak akhoza kukhala gawo la zakudya zabwino kuti ataya thupi kapena kukhala ndi thanzi labwino. Komabe, pali njira zathanzi komanso njira zopanda thanzi zosankha ndi kukonzekera mpweya ngati mukufuna kukhalabe wathanzi.
Top Sirloin Nutrition ndi Calories Zowonjezera Zakudya za Ng'ombe
| Nkhumba Zambiri Zogwiritsa Ntchito Njala | |
|---|---|
| Kutumikira Kukula 3 oz (85 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 179 | |
| Ma calories ochokera ku Fat 77 | |
| Mafuta Onse 8.5g | 13% |
| Mafuta okhutira 3.2g | 16% |
| Mafuta a Polyunsaturated 0.3g | |
| Mafuta a Monounsaturated 3.2g | |
| Cholesterol 71mg | 24% |
| Sodium 54mg | 2% |
| Potaziyamu 356.15mg | 10% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 24g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 17% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Ng'ombe imodzi yokhala ndi nkhumba ndi ma ounces atatu. Izi ndi za kukula kwa masitepe a makadi. Kalori ndi mafuta okhutira amasiyana mosiyanasiyana, koma kamodzi kake kamene kali ndi makina okwana 158, oposa ma gramu asanu a mafuta, zero zamagazi komanso majekita 26 a mapuloteni.
Koma anthu ambiri sadya kutumikira limodzi pamene akusangalala ndi steak. Ndizofala kuti steak akhale ounces anayi, asanu ndi limodzi, ounces asanu ndi atatu kapena kuposa. Mwachitsanzo, t-bone steak , imatha kulemera ma ounces 16 ndipo imapereka pafupifupi 704 calories, 30 magalamu a mafuta, pafupifupi magalamu 12 a mafuta odzaza ndi mapuloteni 102, malinga ndi USDA.
Mapepala a mignon , kapena steak yamagetsi (omwe amasonyezedwa pa chizindikiro), kawirikawiri ndi yaying'ono komanso yowonda kwambiri. Ma calories mu filet mignon ndi otsika kwambiri ndipo mafuta ali ochepa, komanso. Koma momwe mumakonzekera fayilo mukhoza kuwonjezera mafuta ndi ma calories, naponso. M'malo odyera, kawirikawiri amaphika ndi mafuta kuti azisangalala.
Muyenera kuwonjezera pafupifupi makilogalamu zana ndi ma gramu 12 a mafuta pa supuni iliyonse ya mafuta omwe amagwiritsidwa ntchito pophika.
Ubwino waumoyo wa Steak
Kudya chakudya choyenera cha mapuloteni n'kofunika kwambiri pa zakudya zabwino. Steak ndi gwero lapamwamba la mapuloteni. Mapuloteni amakuthandizani kumanga minofu kuti mukhale ndi thanzi labwino komanso kudya mapuloteni pa nthawi ya chakudya kungakuthandizeni kuti mukhale ndi nthawi yaitali.
Nkhumba imakhalanso ndi vitamini B12, niacin, selenium, ndi zinki.
Choponderezeka ndikuti imakhala ndi cholesterol kwambiri ndipo ikhoza kukhala ndi mafuta ambiri. Pakalipano, Academy of Nutrition and Dietetics imalimbikitsa kuti mafuta okhuta anu akuyenera kukhala osaposa 7-10 peresenti ya makilogalamu anu a tsiku ndi tsiku. The American Heart Association ikukulimbikitsani kuti muchepetse mafuta anu okhuta mafuta mpaka 5-6 peresenti ya makilogalamu anu onse.
Izi zikutanthauza kuti ngati mutadya makilogalamu 2000 tsiku lililonse, muyenera kudya mafuta okwana 11 mpaka 13, malinga ndi AHA guideline. Ma dieter ena amatha kuuzidwa ndi madokotala kuti adye mafuta ochepa kwambiri kuposa omwewo. Ambiri a ife timadya mafuta ochulukirapo kuposa omwe akulimbikitsidwa.
Ndiye ndi njira iti yabwino yokhalira kudya steak ndikukhalabe ndi malangizo abwino? Pali kudulidwa kwa nyama yofiira yomwe imaposa ena.
Kusankha ndi Kusunga Steak
Ngati mumakonda nyama yofiira ndipo mukuyesera kuchepa kapena kukhala ndi thanzi labwino, kupambana kwanu ndiko kupewa mafuta apamwamba pansi ndikusankha steak yapamwamba. John Kennedy ndi Woyang'anira Chakudya ndi Chakudya ku Omaha Steaks. Anapereka malangizo othandizira kugula steak pamene mukuyesera kulemera.
"Yesani kuyang'ana kudula ndi mafuta ochepa.
Zina mwazonda kwambiri zimaphatikizapo nsonga zapamwamba, zoweta zamphongo, ndi fayilo ya mignon. "Iye akunena kuti omaha Steak 5 ounce omwe amagwiritsa ntchito filet mignon ali ndi makilogalamu 220 ndi ma gramu 10 a mafuta.
Iye akuwonjezera, komabe, kuti mafuta (marbling) ndi omwe amapereka setak kukhala okoma. Iye anati: "Mafupa a T ndi amphongo amakhala ndi zowonjezereka kwambiri kusiyana ndi zina zotsika." Choncho mabalawo ayenera kusangalala ndi dieters mopitirira malire.
Mukagula steak ku golosale, akatswiri akulangiza kuti mukacheze mfuti musanatuluke kuti nyama yanu ikhale yozizira komanso yatsopano. Kenaka frijizani kapena muzimitsa ng'ombe yanu mwamsanga mutatha kugula.
Mukakonzekera, yikani mogwirizana ndi zomwe mumakonda. Nkhumba yosafunika imayenera kuphikidwa kutentha kwa madigiri 145 Fahrenheit, mphika wofiira uyenera kuphikidwa pa madigiri 160 Fahrenheit ndipo mpweya wabwino umawombera madigiri 170 Fahrenheit, malinga ndi kayendedwe ka Cattleman's Beef Board.
Njira Zabwino Zokonzekera Nyama
Mukasankha kudula kwanu, njira yabwino kwambiri yodyera steak ndi kusunga kalori yanu ndi mafuta omwe mukugwiritsa ntchito poyang'anira ndi kugwiritsa ntchito njira yowonetsera bwino. Kennedy amapereka malangizo angapo kuti chakudya chanu chikhale wathanzi.
- Sakani mafuta alionse musanayambe kuyambira. Mukhozanso kupempha bulo lanu kuti muchepetse mafuta kapena kugula steaks omwe mafutawo achotsedwa.
- Sankhani njira yophika yophika kuti mukhale ndi calorie ndi mafuta. Bzalani, grill, kapena nyama yophika pa grill kapena poto yomwe imatulutsa mafuta.
- Sungani malingaliro anu mu malingaliro. Kumbukirani kuti kutumikira limodzi ndi ounces atatu okha.
Mukhozanso kusunga mafuta ndi mlingo wa mlungu ndi mlungu ndikuwongolera zakudya ndi zakudya zomwe zimaphatikizapo mapuloteni ena abwino . Zakudya zina zowonjezera zakudya monga tuna, nsomba ya nkhuku, nsomba kapena swordfish.
Steak Maphikidwe
Yesani nyama yokhala ndi ng'ombe kuti mukonzekeke nthunzi m'nyumba mwanu.
Mawu ochokera
Odya wambiri wathanzi amapewa ng'ombe. Kudya nyama yofiira kapena kusadya ndibwino kuti zakudya zanu zikhale zotsutsana pakati pa akatswiri okhuta zakudya. Mungapeze yankho lanu pamtundu wanu pokambirana za zakudya zanu ndi wothandizira zaumoyo wanu. Ngati musankha kudya nyama, muzisangalala mosamala. Sankhani njira zophika bwino ndikudyetserako ng'ombe yanu ndi mbale zowonongeka monga masamba ophika kapena mbewu zonse kuti mupitirize kudya zakudya.