Yesani kusinthanitsa nkhumba ndi soseji ya ng'ombe kuti nkhuku ndi Turkey.
Soseji imabwera m'njira zosiyanasiyana. Chifukwa mitundu yosiyanasiyana ya nyama ndi nyama ingagwiritsidwe ntchito popanga soseji, n'zovuta kunena ngati soseji ili ndi thanzi labwino. Koma kawirikawiri, soseji imakhala yochuluka mu mafuta ndi ma calories. Kotero ngati mukuyesera kuchepa kapena kukhalabe ndi thanzi labwino, zingakhale zovuta kuti mugwiritse ntchito chakudya ichi mu dongosolo lanu labwino.
Mfundo Zokwanira Zakudya Zosakaniza
Chiyanjano cha nkhumba cha ku Italy cholemera masekeli 113 chimapereka izi:
- makilogalamu: 391
- mafuta: 35 magalamu
- cholesterol: 86 mg
- sodium: 826 mg
- Zakudya: 0,7 gramu
- mapuloteni: 16 magalamu
Zakudya zambiri zokhudzana ndi zakudya zimakhala ndi soseji mumndandanda wa zakudya zopanda kanthu za kalori . Zakudya zopanda kalori zimapereka mphamvu zowonjezereka monga shuga wowonjezera ndi mafuta osalimba okhuta monga mafuta odzaza kapena mafuta opatsirana. Zakudya zambiri za calorie zopanda kanthu zimaperekanso sodium mkulu.
Deta ya zakudya zimasiyana ndi soseji zosiyanasiyana. Mavitamini a ku Italy omwe amadya zakudya ndi zakudya (amawonetsedwa) amasonyeza kuti ngakhale chakudya chimapereka mapuloteni, amakhala olemera kwambiri, olemera kwambiri komanso olemera kwambiri mu sodium.
Mfundo Zokwanira Zakudya Zosiyanasiyana za Soseji
USDA imapereka chidziwitso chabwino cha mitundu ina ya soseji. Zina zimakhala zowala kwambiri kuposa ziyanjano za nkhumba za nyama za nkhumba:
- Nkhumba imodzi ya nkhumba (msuzi wa kadzutsa) imapereka makilogalamu 92, 5 magalamu a mapuloteni, 0 magalamu a ma carbohydrate, 0 magalamu a fiber, 0 magalamu a shuga, 8 magalamu a mafuta, 2 magalamu a mafuta odzaza ndi mamiligalamu 202 a sodium
- Chinthu chimodzi chokha cha nyama yamtundu wa ng'ombe chimapereka makilogalamu 253, 10 magalamu a mapuloteni, 2 magalamu a ma carbohydrate, 0 magalamu a fiber, 0 magalamu a shuga, 22 magalamu a mafuta, mafuta okwana 8 magalamu ndi 643 milligrams a sodium
- Mafuta atatu omwe amapangidwa ndi soseji ya polisi (imatchedwanso kielbasa) amapereka makilogalamu 287, 11 magalamu a mapuloteni, 4 magalamu a ma carbohydrate, 0 magalamu a fiber, 2 magalamu a shuga, 25 magalamu a mafuta, ma gramu 8 a mafuta odzaza ndi 905 milligrams wa sodium
- Magawo atatu a soseji a magazi amapereka makilogalamu 284, ma gramu 11 a mapuloteni, 1 magalamu a ma carbohydrate, 0 magalamu a fiber, 1 magalamu a shuga, 26 magalamu a mafuta, ma gramu 10 a mafuta odzaza ndi 510 milligrams a sodium
- Chingwe chimodzi cha masentimita makumi asanu ndi awiri a mavitamini a chorizo chimapereka makilogalamu 273, 14 magalamu a mapuloteni, 1 magalamu a ma carbohydrate, 0 magalamu a fiber, 1 magalamu a shuga, 23 magalamu a mafuta, 9 magalamu a mafuta odzaza ndi 741 milligrams a sodium
Mfundo Zokwanira Zakudya za Akazi Amakala
Mtundu wotchuka kwambiri wa soseji ndi galu wotentha . Galu wowotcha nkhumba amapereka makilogalamu 186, magalamu asanu ndi awiri a mapuloteni, 2 magalamu a carbohydrate, 0 magalamu a fiber, 1 gramu ya shuga, 17 magalamu a mafuta, 6 magalamu a mafuta odzaza ndi 572 milligrams a sodium. Koma mukamadya galu wotentha, mumadyanso nkhumba komanso mwina pang'ono.
Babu yogwiritsa ntchito shuga imapatsa makilogalamu zana, mapiritsi 4 a mapuloteni, 18 magalamu a madzi, ma gramu 1 a shuga, 2 magalamu a shuga, 1 gramu ya mafuta, ndi 180 milligrams a sodium. Ngati muwonjezere mpiru ndi ketchup kalori yanu siidzawonjezeka, koma mukhoza kuwonjezera magalamu a sodium ndi shuga.
Kodi Mafinyu Amakhala ndi Thanzi Labwino? Yesetsani Mafuta Okhuta Ochepa ndi Turkey Njira Zosankha
Chifukwa cha mafuta a soseti komanso mafuta a sodium, si nthawi yabwino kwambiri pa nthawi ya chakudya.
Ngati mukuyesera kusintha zakudya zanu kuti mukhale ndi thanzi labwino, palinso zakudya zina zomwe sizikudya ndi nyama zomwe zimapereka zakudya zabwino.
Komabe, pali mitundu ina ya soseji yomwe imakhala yathanzi kwambiri. Ena ogula nsomba ndi makina otchuka amapanga nkhuku, Turkey komanso soseji zamchere zomwe zimakhala zochepa kwambiri m'mafuta ndi ma calories koma zimakhala zowonjezera.
- Mgwirizano wina wa Aidel Chicken ndi apulosi a Apple amapereka makilogalamu 180, ma gramu 12 a mafuta, 3.5 magalamu a mafuta odzaza, ma gramu 12 a mapuloteni ndi 640 milligrams a sodium.
- Gulu limodzi la Aidells kadzutsa lakumwa (lopangidwa kuchokera ku nkhuku ndi apulo) limapatsa makilogalamu 120, 8 magalamu a mafuta, 2 magalamu a mafuta odzaza, ma gramu 8 a mapuloteni ndi 420 milligrams a sodium.
- Bungwe limodzi la Buffalo Style Chicken Sausage limagwiritsa ntchito makilogalamu 100, mafuta asanu, 1.5 magalamu a mapuloteni komanso 510 milligrams a sodium.
- Zakudya ziwiri za msuzi wa kadzutsa zopangidwa kuchokera ku Turkey zimapereka ma calories 70, 3.5 magalamu a mafuta, 1 magalamu a mafuta odzaza, 2 magalamu a mapuloteni, mapuloteni 8 a mapuloteni ndi ma 340 milligrams a sodium.
Kodi agalu otentha amaphika kapena yaiwisi? Kodi ndikufunika kuphika iwo asadye?
Malingana ndi US Food and Drug Administration, ndi nthano kuti agalu otentha amakhala asanaphike. Bungweli limalimbikitsa kuti muphike agalu otentha musanadye.
Kodi soseji imakhala yotani nthawi yayitali mufiriji?
Ambiri opanga makina amalangiza kuti mudye mankhwala opanga soseji musanayambe "bwino" pa tsikulo. Phukusi likatsegulidwa, muyenera kudya chakudya pasanapite masiku atatu.
Kodi soseji ikhoza kukhala mazira?
Mukhoza kufalitsa soseji. Ikani nyama mu chidebe chotsitsimula. Pendani msuzi uliwonse payekha ngati mukufuna kukonza magawo ang'onoang'ono nthawi zina. Dulani mufiriji.
Kodi ndingapange soseji yanga?
Inde! Kupanga soseji ndi kophweka komanso kosangalatsa. Gwiritsani ntchito kalulu wathanzi wotsika, Turkey, Bacon ndi Apple Sausage Chinsinsi kuti muyese.
Kumbukirani kuti chakudya chimodzi-monga soseji-musapange kapena kuswa zakudya zanu. Yesetsani kukonza zakudya zathanzi ndikusangalala nthawi zina kuti mukhale ndi thanzi labwino komanso thanzi labwino.
> Zotsatira:
> University of Michigan. Kodi ndi zotani zopanda mphamvu? Nutrition Health and Weight Management Program. Yotsirizidwa Kwambiri March 2012.
> Ulamuliro wa US Food and Drug, Center for Food Safety ndi Applied Nutrition. Chitetezo cha chakudya kwa amayi kukhala: hlights - zoona kapena fiction. Webusaiti. 2016,