Kodi Nkhuku Zambiri Zingati? Chifuwa, Ntchafu, Mapiko ndi Zambiri

Zamkati

• Chifuwa cha Nkhuku: 284 Ma calories
• Ntchafu Ya Nkhuku: Ma calories 109
• Mapiko a Nkhuku: Ma Kalori 43
• Drumstick ya nkhuku: Ma calories 76
• Kudula Nkhuku Zina
• Khungu la Nkhuku Limawonjezera Ma calories
• Momwe Mumaphikira Nkhuku Zanu
• Mfundo Yofunika Kwambiri
• Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match

Nkhuku ndi njira yotchuka pokhudzana ndi mapuloteni owonda, chifukwa imanyamula ndalama zambiri kukhala gawo limodzi popanda mafuta ambiri.

Kuphatikiza apo, ndikosavuta kuphika kunyumba ndipo amapezeka m'malesitilanti ambiri. Zakudya za nkhuku zimapezeka pafupifupi pachakudya chilichonse, ngakhale mutadya zakudya zamtundu wanji.

Koma mwina mungadabwe kuti ndi nkhuku zochuluka bwanji m'mbale yanu.

Nkhuku imadulidwa nthawi zambiri, kuphatikiza mabere, ntchafu, mapiko ndi ndodo. Dulani lililonse limakhala ndi ma calorie angapo komanso kuchuluka kwa mapuloteni ndi mafuta.

Nayi kuchuluka kwa kalori pakucheka nkhuku kotchuka kwambiri.

Chifuwa cha Nkhuku: 284 Ma calories

Chifuwa cha nkhuku ndi imodzi mwazotchuka kwambiri za nkhuku. Ili ndi mapuloteni ambiri komanso mafuta ochepa, ndikupangitsa kuti ikhale chisankho chabwino kwa anthu omwe akuyesera kuti achepetse kunenepa.

Chifuwa chimodzi chopanda khungu, chopanda mafuta, chophika nkhuku (172 magalamu) chimakhala ndi vuto lotsatirali (1):

• Ma calories: 284
• Mapuloteni: 53.4 magalamu
• Ma carbs: 0 magalamu
• Mafuta: 6.2 magalamu

Thumba la nkhuku limodzi lokhala ndi ma gramu 3.5 limapereka zopatsa mphamvu 165, magalamu 31 a mapuloteni ndi 3.6 magalamu amafuta (1).

Izi zikutanthauza kuti pafupifupi 80% ya ma calories mu chifuwa cha nkhuku amachokera ku mapuloteni, ndipo 20% amachokera ku mafuta.

Kumbukirani kuti ndalamazi zimatanthauza chifuwa cha nkhuku chopanda zowonjezera. Mukayamba kuphika mu mafuta kapena kuwonjezera ma marinade kapena sauces, mumachulukitsa mafuta onse, ma carbs ndi mafuta.

Chifuwa cha nkhuku ndi mafuta ochepa omwe amakhala ndi zero carbs. Chifuwa chimodzi cha nkhuku chili ndi ma calories 284, kapena makilogalamu 165 pa ma ola 3.5 (100 magalamu). Pafupifupi 80% ya ma calorie amachokera ku protein pomwe 20% amachokera kwamafuta.

Ntchafu Ya Nkhuku: Ma calories 109

Ntchafu ya nkhuku ndiyofewa pang'ono komanso yokometsera kuposa bere la nkhuku chifukwa chambiri zamafuta.

Ntchafu imodzi yopanda khungu, yopanda mafuta, yophika nkhuku (52 magalamu) ili ndi (2):

• Ma calories: 109
• Mapuloteni: 13.5 magalamu
• Ma carbs: 0 magalamu
• Mafuta: 5.7 magalamu

Ntchafu ya 3.5-gramu (100 gramu) yotulutsa nkhuku imapereka ma calories 209, 26 magalamu a mapuloteni ndi 10.9 magalamu amafuta (2).

Chifukwa chake, 53% ya ma calorie amachokera ku protein, pomwe 47% amachokera ku mafuta.

Ntchafu za nkhuku nthawi zambiri zimakhala zotsika mtengo kuposa mawere a nkhuku, kuwapangitsa kukhala chisankho chabwino kwa aliyense pa bajeti.

Ntchafu imodzi ya nkhuku imakhala ndimakilogalamu 109, kapena ma calories 209 pa ma ola 3.5 (100 magalamu). Ndi 53% mapuloteni ndi 47% mafuta.

Mapiko a Nkhuku: Ma Kalori 43

Mukamaganizira za mabala a nkhuku, mapiko a nkhuku mwina samabwera m'maganizo.

Komabe, bola ngati sizikuphimbidwa ndi buledi kapena msuzi komanso zouma kwambiri, zimatha kulowa muzakudya zabwino.

Phiko limodzi la nkhuku lopanda khungu, lopanda mafuta (21 magalamu) lili ndi (3):

• Ma calories: 42.6
• Mapuloteni: 6.4 magalamu
• Ma carbs: 0 magalamu
• Mafuta: 1.7 magalamu

Pa ma ola 3.5 (magalamu 100), mapiko a nkhuku amapereka ma calories 203, 30.5 magalamu a mapuloteni ndi 8.1 magalamu a mafuta (3).

Izi zikutanthauza kuti makilogalamu 64% amachokera ku mapuloteni ndipo 36% amachokera ku mafuta.

Phiko limodzi la nkhuku lili ndi ma calories 43, kapena ma calories 203 pa ma ola 3.5 (100 magalamu). Ndi 64% mapuloteni ndi 36% mafuta.

Drumstick ya nkhuku: Ma calories 76

Miyendo ya nkhuku imapangidwa ndi magawo awiri - ntchafu ndi cholozera. Choyimbira ndi gawo lotsika mwendo.

Ng'oma imodzi yopanda khungu, yopanda mafuta (44 magalamu) ili ndi (4):

• Ma calories: 76
• Mapuloteni: 12.4 magalamu
• Ma carbs: 0 magalamu
• Mafuta: 2.5 magalamu

Pa ma ola 3.5 (magalamu 100), ndodo za nkhuku zimakhala ndi ma calories 172, 28.3 magalamu a mapuloteni ndi 5.7 magalamu a mafuta (4).

Ponena za kuchuluka kwa kalori, pafupifupi 70% amachokera ku mapuloteni pomwe 30% amachokera ku mafuta.

Chidole chimodzi cha nkhuku chili ndi zopatsa mphamvu 76, kapena ma calories 172 pa ma ola 3.5 (100 magalamu). Ndi 70% mapuloteni ndi 30% mafuta.

Kudula Nkhuku Zina

Ngakhale mawere, ntchafu, mapiko ndi ndodo ndizocheka kwambiri nkhuku, pali ena ambiri omwe angasankhe.

Nawa mafuta m'zakudya zina za nkhuku (5, 6, 7, 8):

• Zogulitsa nkhuku: Makilogalamu 263 pa ma ola 3.5 (100 magalamu)
• Kubwerera: Ma calories 137 pa ma ola 3.5 (100 magalamu)
• Nyama yakuda: Makilogalamu 125 pa ma ola 3.5 (100 magalamu)
• Nyama yopepuka: Makilogalamu 114 pa ma ola 3.5 (100 magalamu)

Chiwerengero cha zopatsa mphamvu munthawi zosiyanasiyana za nkhuku zimasiyanasiyana. Nyama yopepuka imakhala ndi ma calories ochepa kwambiri pomwe malonda a nkhuku amakhala okwera kwambiri.

Khungu la Nkhuku Limawonjezera Ma calories

Ngakhale chifuwa cha nkhuku chopanda khungu ndi ma calories 284 okhala ndi 80% mapuloteni ndi 20% mafuta, manambalawo amasintha kwambiri mukamaphatikizapo khungu (1).

Chifuwa chimodzi chophika chopanda mafuta, chophika ndi khungu (magalamu 196) chili ndi (9):

• Ma calories: 386
• Mapuloteni: 58.4 magalamu
• Mafuta: 15.2 magalamu

Mu bere la nkhuku lokhala ndi khungu, 50% ya ma calorie amachokera ku mapuloteni, pomwe 50% amachokera ku mafuta. Kuphatikiza apo, kudya khungu kumawonjezera pafupifupi ma calories 100 (9).

Mofananamo, phiko limodzi la nkhuku lokhala ndi khungu (magalamu 34) lili ndi ma calories 99, poyerekeza ndi ma calories 42 m'mapiko opanda khungu (21 magalamu). Chifukwa chake, 60% yama calories mu mapiko a nkhuku omwe ali ndi khungu amachokera pamafuta, poyerekeza ndi 36% m'mapiko opanda khungu (3, 10).

Chifukwa chake ngati mukuyang'ana kulemera kwanu kapena kudya mafuta, idyani nkhuku yanu yopanda khungu kuti muchepetse mafuta ndi mafuta.

Kudya nkhuku ndi khungu kumawonjezera mafuta ambiri.Chotsani khungu musanadye kuti muchepetse mafuta.

Momwe Mumaphikira Nkhuku Zanu

Nyama ya nkhuku yokha imakhala ndi mafuta ochepa komanso mafuta poyerekeza ndi nyama zina. Koma mukangoyamba kuwonjezera mafuta, msuzi, kumenya ndi kuphika, zopatsa mphamvu zimatha kuwonjezera.

Mwachitsanzo, ntchafu yophika yopanda khungu, yopanda mafuta, yophika (52 magalamu) imakhala ndimakilogalamu 109 ndi magalamu 5.7 amafuta (2).

Koma ntchafu yomweyo ya nkhuku yokazinga mu batter imanyamula ma calories 144 ndi magalamu 8.6 a mafuta. Ntchafu ya nkhuku yokazinga mu zokutira ufa imakhala ndi zochulukirapo - 162 calories ndi 9.3 magalamu amafuta (11, 12).

Mofananamo, phiko limodzi la nkhuku lopanda mafuta, lopanda khungu (magalamu 21) lili ndi ma calories 43 ndi 1.7 magalamu a mafuta (3).

Komabe, mapiko a nkhuku otsekemera mu msuzi wa msuzi amapereka ma calories 61 ndi 3.7 magalamu a mafuta. Ndizofanana ndi phiko lokazinga mu zokutira ufa, lomwe lili ndi ma calories 61 ndi magalamu 4.2 a mafuta (13, 14).

Chifukwa chake, njira zophika zomwe zimawonjezera mafuta pang'ono, monga kupha nyama mosakhwima, kuwotcha, kukazinga ndi kuwotcha, ndiye njira yabwino kwambiri pochepetsa kuchuluka kwa kalori.

Njira zophika, monga kukazinga mu buledi ndikuphimba nyama mu msuzi, zimatha kuwonjezera ma calories ochepa ku nkhuku yanu yathanzi. Kuti mupeze kalori yotsika pang'ono, khalani ndi nkhuku zophika kapena zokumba.

Mfundo Yofunika Kwambiri

Nkhuku ndi nyama yotchuka, ndipo mabala ambiri sakhala ndi mafuta ambiri komanso amapatsa mapuloteni okwanira.

Nawa ma calorie amachepetsa kwambiri nkhuku zopanda pake, zopanda khungu pa 3.5-ounce (100 gramu) yotumikira:

• Chifuwa cha nkhuku: Makilogalamu 165
• Ntchafu ya nkhuku: Makilogalamu 209
• Mapiko a nkhuku: Makilogalamu 203
• Chidole cha nkhuku: Makilogalamu 172

Dziwani kuti kudya khungu kapena kugwiritsa ntchito njira zophika zopanda thanzi kumawonjezera mafuta.

Chakudya Chakudya: Nkhuku ndi Veggie Mix ndi Match