Mangaki ama-calories enkukhu? Isifuba, Ithanga, Iphiko nokuningi

-Delile

• Inkukhu Yesifuba: Ama-calories angama-284
• Inkukhu Yethanga: Amakholori ayi-109
• Iphiko Lezinkukhu: Amakholori angama-43
• Inkukhu Yesigubhu: Ama-calories angama-76
• Okunye Ukusikwa Kwenkukhu
• Isikhumba Sezinkukhu Sengeza Amakhalori
• Uzipheka Kanjani Izinto Zakho Zezinkukhu
• Okusemqoka
• Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa

Inkukhu iyindlela ethandwayo uma kukhulunywa ngamaphrotheni anciphile, ngoba ipakisha inani elikhulu ekukhonzeni okukodwa ngaphandle kwamafutha amaningi.

Futhi, kulula ukupheka ekhaya futhi kutholakala ezindaweni zokudlela eziningi. Izitsha zezinkukhu zitholakala cishe kunoma iyiphi imenyu, noma ngabe udla hlobo luni lokudla.

Kepha ungazibuza ukuthi mangaki amakhalori akuleyo nkukhu epuletini lakho.

Inkukhu iza ngokusikeka okuningi, kufaka phakathi amabele, amathanga, izimpiko kanye nezigubhu. Ukusika ngakunye kuqukethe inani elihlukile lama-calories nenani elihlukile lamaprotheni kumafutha.

Nawa amanani wekhalori wokusikwa kwenkukhu okuthandwa kakhulu.

Inkukhu Yesifuba: Ama-calories angama-284

Inkukhu yebele ingenye yezinkukhu ezisikiwe kakhulu. Inamaprotheni amaningi futhi ayinamafutha amancane, okwenza kube yinto enhle kakhulu kubantu abazama ukwehlisa isisindo.

Isifuba senkukhu esisodwa esingenasikhumba, esingenamathambo, esiphekiwe (172 amagremu) sinokuwohloka kokudla okunomsoco okulandelayo (1):

• Amakholori: 284
• Amaprotheni: 53.4 amagremu
• AmaCarbs: 0 amagremu
• Amafutha: 6.2 amagremu

I-3.5-ounce (100-gram) yokuphakela isifuba senkukhu inikeza ama-calories ayi-165, amagremu angama-31 wamaprotheni kanye no-3.6 amagremu amafutha (1).

Lokho kusho ukuthi cishe ama-calories angama-80% asesifubeni senkukhu avela emaprotheni, kuthi ama-20% aqhamuke emafutheni.

Khumbula ukuthi lezi zimali zibhekisela esifubeni senkukhu esicacile ngaphandle kwezithako ezingeziwe. Uma usuqala ukuyipheka ngamafutha noma ukufaka ama-marinade noma amasoso, wandisa amakhalori aphelele, ama-carbs namafutha.

Inkukhu yebele ingumthombo ophansi wamafutha wamaprotheni aqukethe i-zero carbs. Isifuba esisodwa senkukhu sinama-khalori angama-284, noma ama-calories ayi-165 ngama-ounces angu-3.5 (amagremu ayi-100). Cishe ama-80% ama-calories avela kuma-protein kanti ama-20% avela emafutheni.

Inkukhu Yethanga: Amakholori ayi-109

Ithanga lenkukhu lithambile futhi linambitheka kancane kunebele lenkukhu ngenxa yokuqukethwe kwalo okunamafutha aphezulu.

Ithanga lenkukhu elilodwa elingenasikhumba, elingenamathambo, eliphekiwe (52 amagremu) liqukethe (2):

• Amakholori: 109
• Amaprotheni: 13.5 amagremu
• AmaCarbs: 0 amagremu
• Amafutha: 5.7 amagremu

I-3.5-ounce (100-gram) yokuphakelwa kwethanga lenkukhu inikeza ama-calories angama-209, amagremu angama-26 wamaprotheni nama-gramu ayi-10.9 wamafutha (2).

Ngakho-ke, ama-53% ama-calories avela kuma-protein, kanti ama-47% avela emafutheni.

Amathanga enkukhu avame ukushibhile kunamabele enkukhu, okwenza kube ukukhetha okuhle kunoma ngubani kwisabelomali.

Ithanga elilodwa lenkukhu liqukethe ama-calories ayi-109, noma ama-calories ayi-209 ngama-ounces angu-3.5 (amagremu ayi-100). Ungamaprotheni angama-53% namafutha angama-47%.

Iphiko Lezinkukhu: Amakholori angama-43

Uma ucabanga ngokusikeka okunempilo kwenkukhu, amaphiko ezinkukhu mhlawumbe awangeni engqondweni.

Kodwa-ke, inqobo nje uma zingamboziwe kusinkwa noma isoso kanye nokuthosiwe okujulile, zingangena kalula ekudleni okunempilo.

Iphiko lenkukhu elilodwa elingenasikhumba, elingenamathambo (amagremu angama-21) liqukethe (3):

• Amakholori: 42.6
• Amaprotheni: 6.4 amagremu
• AmaCarbs: 0 amagremu
• Amafutha: 1.7 amagremu

Ngama-ounces angu-3.5 (amagremu ayi-100), amaphiko ezinkukhu ahlinzeka ngama-kilojoule angama-203, 30.5 amagremu wamaprotheni kanye no-8.1 gram wamafutha (3)

Lokhu kusho ukuthi ama-kilojoule angama-64% avela kuma-protein nama-36% emafutheni.

Iphiko elilodwa lezinkukhu linama-calories angama-43, noma ama-calories angu-203 ngama-ounces angu-3.5 (amagremu ayi-100). Kungamaprotheni angama-64% namafutha angama-36%.

Inkukhu Yesigubhu: Ama-calories angama-76

Imilenze yenkukhu yakhiwe izingxenye ezimbili - ithanga nesigubhu. Isigubhu yingxenye engezansi yomlenze.

Isigubhu esisodwa senkukhu esingenasikhumba, esingenamathambo (amagremu angama-44) siqukethe (4):

• Amakholori: 76
• Amaprotheni: 12.4 amagremu
• AmaCarbs: 0 amagremu
• Amafutha: 2.5 amagremu

Ngama-ounces angu-3.5 (amagremu ayi-100), izigubhu zezinkukhu zinama-khalori ayi-172, amagremu angama-28.3 wamaprotheni kanye no-5.7 amagremu amafutha (4).

Uma kukhulunywa ngokubalwa kwekhalori, cishe ama-70% avela kuma-protein kanti ama-30% avela emafutheni.

Isigubhu esisodwa senkukhu sinama-calories angama-76, noma ama-calories ayi-172 ngama-ounces angu-3.5 (amagremu ayikhulu) Kungamaprotheni angama-70% namafutha angama-30%.

Okunye Ukusikwa Kwenkukhu

Yize amabele, amathanga, izimpiko kanye nezinduku kungukusikwa kwenkukhu okuthandwa kakhulu, kunezinye eziningi ongakhetha kuzo.

Nawa ama-calories kokunye ukusikeka kwenkukhu (5, 6, 7, 8):

• Amathenda ezinkukhu: Amakholori angama-263 ngama-ounces angu-3.5 (amagremu ayi-100)
• Emuva: Amakholori ayi-137 ngama-ounces angu-3.5 (100 amagremu)
• Inyama emnyama: Amakholori angu-125 ngama-ounces angu-3.5 (100 amagremu)
• Inyama ekhanyayo: Amakholori ayi-114 ngama-ounces angu-3.5 (amagremu ayi-100)

Inani lamakhalori ekusikeni kwenkukhu okuhlukahlukene liyahlukahluka. Inyama ekhanyayo inenani eliphansi kakhulu lama-calories ngenkathi amathenda ezinkukhu enamazinga aphezulu kakhulu.

Isikhumba Sezinkukhu Sengeza Amakhalori

Ngenkathi isifuba senkukhu esingenasikhumba singama-khalori angama-284 anama-protein angama-80% namafutha angama-20%, lezo zinombolo ziguquka kakhulu lapho ufaka isikhumba (1).

Isifuba senkukhu esisodwa esingenamathambo, esiphekiwe nesikhumba (196 amagremu) siqukethe (9):

• Amakholori: 386
• Amaprotheni: 58.4 amagremu
• Amafutha: 15.2 amagremu

Embeleni wenkukhu onesikhumba, ama-50% ama-calories avela kuma-protein, kanti ama-50% avela emafutheni. Ngokwengeziwe, ukudla isikhumba kungeza cishe ama-calories ayi-100 (9).

Ngokufanayo, iphiko elilodwa lezinkukhu elinesikhumba (amagremu angama-34) linama-calories angama-99, uma kuqhathaniswa nama-calories angama-42 kuphiko olungenasikhumba (amagremu angama-21). Ngakho-ke, ama-kilojoule angama-60% asezimpikweni zezinkukhu ngesikhumba avela emafutheni, uma kuqhathaniswa nama-36% ephikweni elingenasikhumba (3, 10).

Ngakho-ke uma ubuka isisindo sakho noma ukudla kwakho amafutha, yidla inkukhu yakho ngaphandle kwesikhumba ukunciphisa ama-calories namafutha.

Ukudla inkukhu ngesikhumba kufaka inani elikhulu lama-calories namafutha. Thatha isikhumba ngaphambi kokudla ukunciphisa ama-calories.

Uzipheka Kanjani Izinto Zakho Zezinkukhu

Inyama yenkukhu iyodwa inamakholori amancane namafutha amancane uma iqhathaniswa nenye inyama. Kepha uma usuqala ukwengeza uwoyela, isoso, i-batter ne-breading, ama-calories angangeza.

Isibonelo, ithanga lenkukhu eliphekiwe, elingenamathambo, neliphekiwe (amagremu angama-52) liqukethe ama-calories ayi-109 no-5.7 gram wamafutha (2).

Kodwa lelo thanga elifanayo lenkukhu elithosiwe kuma-batter pack liphethe ama-calories ayi-144 kanye no-8.6 gram wamafutha. Ithanga lenkukhu ethosiwe endaweni yokumboza ufulawa iqukethe ngisho nangaphezulu - ama-calories ayi-162 kanye no-9.3 gram wamafutha (11, 12).

Ngokufanayo, iphiko elilodwa lenkukhu elingenamathambo, elingenasikhumba (amagremu angama-21) linama-calories angu-43 no-1.7 amagremu amafutha (3).

Kodwa-ke, iphiko lezinkukhu eligcotshwe ku-barbecue sauce linikeza ama-calories angu-61 no-3.7 amagremu amafutha. Lokho kufana nophiko oluthosiwe embhoshweni kafulawa, onama-khalori angama-61 no-4.2 amagremu amafutha (13, 14).

Ngakho-ke, izindlela zokupheka ezengeza amafutha amancane, njengokuzingela ngokungekho emthethweni, ukosa, ukosa kanye nokushunqisa, ukubheja kwakho okuhle kakhulu ukugcina ikhalori libala liphansi.

Izindlela zokupheka, njengokuthosa isinkwa nokugcoba inyama kusoso, zingangeza ngaphezu kwama-calories ambalwa enkukhu yakho enempilo. Ukuze uthole inketho yekhalori eliphansi, namathela ngenkukhu ebhakwe noma eyosiwe.

Okusemqoka

Inkukhu iyinyama ethandwayo, futhi ukusikeka okuningi kunama-calories amancane namafutha ngenkathi kunikezwa amaprotheni amaningi.

Nazi izibalo zekhalori zokusikwa okuvame kakhulu kwenkukhu engenamathambo, engenasikhumba nge-3.5-ounce (100-gram) ngayinye esebenza:

• Inkukhu yebele: Ama-calories angu-165
• Inkukhu ithanga: Amakholori angama-209
• Iphiko lenkukhu: Amakholori angama-203
• Inkukhu yesigubhu: Amakholori ayi-172

Qaphela ukuthi ukudla isikhumba noma ukusebenzisa izindlela zokupheka okungenampilo kunezela ama-calories.

Ukulungiselela Ukudla: Inhlanganisela Yenkukhu Neveggie Nokufanisa