Zoonadi Zakudya Zakudya Zakudya

Ma calories mu Shrimp ndi Mapindu Awo Zaumoyo

Zakudya zambiri zathanzi zimaphatikiza zitsamba zokhazikika ku saladi, mpunga kapena pasita mbale, ndi zakudya zina zofooka. Koma kodi shrimp ali wathanzi? Nkhanu ndizochepa kwambiri ndipo zimakhala ndi mafuta ochepa. Koma ogula ambiri amadandaula za cholesterol mu shrimp.

Zoonadi Zakudya Zakudya Zakudya

Chifukwa Chakuphikira Njira Zofunika

Njira zophika zimapangitsa kusiyana kwakukulu mukamafufuza mafuta ndi makilogalamu a shrimp. Mukamawira kapena kuwombera nsombazi simuwonjezerapo mafuta ena ndipo ma calories amakhala otsika (monga momwe amasonyezera pa chizindikiro). Koma anthu ambiri amadya shrimp omwe adya kapena okazinga. Izi zimasintha maonekedwe a zakudya.

Izi ndi momwe chakudya cha shuga chimasintha ndi njira zosiyana zophika, malinga ndi deta ya USDA.

• Ngati mumaphika, shrimp kapena mazira a shrimp popanda mafuta mumadya pafupifupi 111 makilogalamu, 21 magalamu a mapuloteni, 1 gramu ya carbohydrate, 2 magalamu a mafuta, 159 milligrams ya cholesterol, ndi mamiligalamu 422 a sodium pa atatu ounce akutumikira.
• Ngati mukuphika, shrimp kapena mafuta a kirimu ndi mafuta mumadya pafupifupi 130 calories, 21 magalamu a mapuloteni, 1 magalamu a mafuta, magalamu 4 a mafuta, 2 magalamu a mafuta odzaza, 161 milligrams ya cholesterol, ndi 427 milligrams a sodium atatu ounce akutumikira.

• Ngati mumadya mafuta oundana, opangira mafuta okhwima omwe amawotcha mafuta mumatha kudya makilogalamu 250, mapuloteni 12, 15 magalamu a mafuta, 15 magalamu a mafuta, 2 magalamu a mafuta odzaza mafuta, 89 milligrams ya cholesterol, ndi 726 milligrams a sodium maola atatu omwe akutumikira.
• Shrimp zam'chitini amapereka makilogalamu 85, ma gramu 17 a mapuloteni, 0 magalamu a mavitamini, 1 gramu ya mafuta, 0 magalamu a mafuta odzaza, 215 milligrams ya mafuta m'thupi, ndi 741 milligrams a sodium pa atatu ounce akutumikira.

• Shrimp youma imapereka makilogalamu 216, 44 magalamu a mapuloteni, 0 magalamu a ma carbohydrate, 3 magalamu a mafuta, 0 magalamu a mafuta odzaza, 544 milligrams ya cholesterol, ndi 1877 milligrams a sodium pa atatu ounce akutumikira.

Ubwino Wathanzi wa Shrimp

Nkhumba ndi zakudya zochepa kwambiri, koma mukakonzekera nsomba popanda kuwonjezera chakudya kapena mafuta. Nkhanu imaperekanso EPA ndi DHA omega-3 fatty acids . Koma ogula ena amaganizira za cholesterol mu shrimp.

Cholesterol ndi chinthu chofunika kwambiri chomwe thupi lanu liyenera kugwira bwino. Koma ngati thupi lanu limapatsa mafuta ambiri m'thupi, mumayambitsa chiopsezo cha mkhalidwe wokhudzana ndi mtima. Cholesterol imapanga chikwangwani chomwe chingatseke mitsempha ndi kuchititsa kuti zikhale zovuta kuti mtima wanu ulalikire mwachangu magazi.

Kodi cholesterol mu chakudya chimabweretsa cholesterol wambiri mu thupi lanu? Ochita kafukufuku sanathe kudziwa ngati cholesterol mu chakudya chimayambitsa chiopsezo cha matenda a mtima. Malingana ndi American Heart Association, chiwindi chanu chimapanga mafuta ambiri a mafuta m'thupi mukamadya mafuta odzaza mafuta ndi mafuta. Zakudya zopatsa thanzi, nkhuku, mafuta a mkaka wambiri ndi zakudya zowonongeka zomwe ziri ndi mafuta a hydrogenated ndizo zoyipa kwambiri.

Shrimp imapatsa mafuta m'thupi, koma mafuta ochepa komanso mafuta ochepa. Mu 2015, akatswiri opeza zakudya omwe amapanga USDA Dietary Guidelines anachotsa malire a cholesterol. Iwo amalimbikitsabe kuti musankhe zakudya zochepa mu cholesterol koma amalangizani kuti muganizire kuchepetsa kukhuta kwa mafuta okwanira, ndikupatsani chakudya chanu pansi pa khumi peresenti ya makilogalamu anu patsiku.

Kusunga Mwachangu Kusakaniza Ndi Kuphika Nsomba

Bungwe la US Food and Drug Administration limalimbikitsa kuti mugule shrimp yatsopano mukamazizira, firiji kapena kuwonetseredwa pa bedi lakuda losasungunuka. Amalangiza ogula kuti ayang'ane shrimp yomwe imakhala yodutsa ndipo imawala ndi pang'ono kapena ayi.

Ngati mugula shrimp yowonongeka, onetsetsani kuti phukusi silinang'ambike kapena kuwonongeka. Muyeneranso kupewa mapepala omwe asungunuka ndi okwanira. Phukusi ndi makina a ayezi kapena chisanu ziyenera kupeŵedwa.

Mukabweretsa shrimp kunyumba, muzisungiramo firiji mwamsanga ndipo muzigwiritsa ntchito masiku awiri. Ngati simungagwiritse ntchito nsomba m'masiku awiri, muzimangire mu pulasitiki yokhazikika kapena chophimba. Lungani m'firiji kapena mumadzi ozizira.

Pofuna kuphika bwino shrimp, onetsetsani kuti mumatenthetsera mkati kutentha kwa madigiri 145. Mnofu uyenera kukhala wamtengo wapatali komanso opaque.

Zophika Maphikidwe

Ngati mwakonzeka kukhala ndi shrimp pa chakudya choyenera, ganizirani kuwonjezera pa saladi. Kuonjezera gawo limodzi la magawo atatu omwe akutumikira kumakupatsani mphamvu ya mapuloteni ndi kukoma.

Mukhozanso kuthira shrimp ndi kuwonjezera pa mbale yanu ya chakudya ndi masamba ndi bulauni. Ndimu mandimu pamwamba pa shrimp kuti mugwire. Zitsamba zokhala ndi zokometsera ndi zokometsera (monga adyo kapena tsabola wofiira) zingaperekenso shrimp kukankha kowonjezera ngati mukufuna zakudya zowonjezera.

• Low Shrimp Ndi Pasitala
• Carb Shrimp Scampi
• Zakudya Zabwino Zakudya Zam'madzi Zophimba Nkhono
• Saladi ya Mediterranean ya Orzo Ndi Nkhanu

> Zotsatira:

> American Heart Association. Za Cholesterol. Webusaiti. April 2014.

> Berger S.et al. Cholesterol Chakudya ndi Matenda a Mtima: Kuwonetsetsa koyendetsa ndi kusanthula meta. Magazini ya ku Amerika ya zakudya zamankhwala. 2015; 102 (2): 276-94.

> Ma Institutes of Health. Mafunso ndi Mayankho pa Cholesterol ndi Thanzi ndi NHLBI Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Janet de Jesus, MS, RD Web. February 2014.