Mangani Makori muKuku? Chipfuva, Chidya, Wing uye Zvimwe

Zvemukati

• Huchi Chipfuva: 284 MaCalori
• Nyama yehuku: 109 MaCalori
• Chicken Wing: 43 MaCalori
• Chicken Drumstick: 76 MaCalori
• Kumwe Kucheka Kwehuku
• Ganda rehuku rinowedzera macalorie
• Maitiro Ekubika Kwako Nyaya Yehuku
• Icho Chinokosha
• Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi

Huku chisarudzo chakakurumbira kana zvasvika kune yakaonda mapuroteni, sezvo ichirongedza yakawandisa kuita mushando imwe isina mafuta mazhinji.

Uyezve, zviri nyore kubika kumba uye inowanikwa mumaresitorendi mazhinji. Ndiro dzehuku dzinogona kuwanikwa pane chero mhando yemenyu, zvisinei kuti ndeipi cuisine yauri kudya.

Asi iwe unogona kushamisika chaizvo kuti mangani macalorie ari mune iyo huku mundiro yako.

Huku inouya mukucheka kwakawanda, kusanganisira mazamu, zvidya, mapapiro uye zvidhakwa. Imwe neimwe yakatemwa ine dzakasiyana nhamba yeacalorie uye chikamu chakasiyana cheprotein kumafuta.

Heano macalorie anoverengeka ekucheka kwakakurumbira kwehuku.

Huchi Chipfuva: 284 MaCalori

Huku zamu ndeimwe yekucheka kunonyanya kufarirwa kwehuku. Yakakwirira mumapuroteni uye yakaderera mumafuta, ichiita sarudzo yakanakisa kune vanhu vari kuyedza kudzikisa huremu.

Imwe isina ganda, isina huni, yakabikwa huku chipfu (172 gramu) ine inotevera kuputsika kwehutano (1):

• Makorori: 284
• Mapuroteni: 53.4 magiramu
• Carbs: 0 magiramu
• Mafuta: 6.2 magiramu

Iyo 3.5-ounce (100-gramu) inoshumira yezamu rehuku inopa 165 macalorie, 31 gramu epuroteni uye 3.6 gramu emafuta (1).

Izvi zvinoreva kuti anenge makumi masere muzana emakoriori ari muchipfuva chehuku anobva mumapuroteni, uye makumi maviri kubva muzana anobva kumafuta.

Ramba uchifunga kuti izvi zviyero zvinoreva kune yakajeka nyama yehuku isina zvinowedzerwa zvigadzirwa. Kana ukangotanga kuibika mumafuta kana kuwedzera marinade kana sauces, iwe unowedzera huwandu hwese macalorie, carbs nemafuta.

Huku zamu ishoma-mafuta sosi yeprotein ine zero carbs. Rimwe zamu rehuku rine 284 macalorie, kana 165 macalorie pama 3.5 ounces (100 gramu). Inenge makumi masere muzana emakoriori anobva mumapuroteni apo makumi maviri kubva muzana anouya kubva kumafuta.

Nyama yehuku: 109 MaCalori

Huku chidya chakanyorova uye chinonaka kupfuura huku yezamu nekuda kwemafuta ayo epamusoro.

Imwe isina ganda, isina huni, yakabikwa huku chidya (52 gramu) ine (2):

• Makorori: 109
• Mapuroteni: 13.5 magiramu
• Carbs: 0 magiramu
• Mafuta: 5.7 magiramu

Iyo 3.5-ounce (100-gramu) inoshandiswa yehuku yehuku inopa 209 macalorie, 26 gramu eprotein uye 10.9 gramu emafuta (2).

Nekudaro, 53% yemakoriori anouya kubva kumapuroteni, nepo 47% ichibva kumafuta.

Zvidya zvehuku zvinowanzo kuve zvakachipa pane mazamu ehuku, zvichivaita sarudzo yakanaka kune chero munhu ari mubhajeti.

Chimwe chidya chehuku chine 109 macalorie, kana 209 macalorie pa3,5 ounces (100 gramu). I53% protein uye 47% mafuta.

Chicken Wing: 43 MaCalori

Paunofunga nezvekucheka zvine hutano kwehuku, mapapiro ehuku pamwe haauye mupfungwa.

Zvisinei, chero bedzi vasina kuvharwa muchingwa kana muto uye zvakadzika-zvakakangwa, vanogona kukodzera nyore mune chikafu chine hutano.

Imwe isina ganda, isina mapapiro ehuku (21 gramu) ine (3):

• Makorori: 42.6
• Mapuroteni: 6.4 magiramu
• Carbs: 0 magiramu
• Mafuta: 1.7 magiramu

Per 3.5 ounces (100 gramu), mapapiro ehuku anopa 203 macalorie, 30.5 gramu eprotein uye 8.1 gramu emafuta (3).

Izvi zvinoreva kuti 64% yemakoriyori anouya kubva kumapuroteni uye makumi matatu kubva muzana kubva kumafuta.

Imwe mapapiro ehuku ine makumi mana makumi mana emakoriori, kana makumi maviri nemakumi matatu emakori pa3,5 ounces (100 gramu). Iko 64% protein uye 36% mafuta.

Chicken Drumstick: 76 MaCalori

Makumbo ehuku akaumbwa nezvikamu zviviri - chidya nedhiramu. Ngoma ndiyo chikamu chepasi chegumbo.

Imwe isina ganda, isina huni dhiramu (44 gramu) ine (4):

• Makorori: 76
• Mapuroteni: 12.4 magiramu
• Carbs: 0 magiramu
• Mafuta: 2.5 magiramu

Per 3.5 ounces (100 gramu), huku ngoma ngoma ine 172 macalorie, 28.3 gramu eprotein uye 5.7 gramu emafuta (4).

Kana zvasvika pakukoriyori kuverenga, inenge 70% inouya kubva kumapuroteni uye 30% ichibva kumafuta.

Imwe yehuku yekudyira ine mazana manomwe emakoriori, kana 172 macalorie pama 3.5 ounces (100 gramu). I 70% protein uye 30% mafuta.

Kumwe Kucheka Kwehuku

Kunyangwe zamu, zvidya, mapapiro uye zvidhakwa ndiwo akanyanya kutemwa kwehuku, kune mamwe akati wandei kusarudza kubva.

Heano macalorie mune kumwe kucheka kwehuku (5, 6, 7, 8):

• Tender tender: 263 makoriori pa3,5 ounces (100 gramu)
• Kudzoka: 137 macalorie pa3,5 ounces (100 gramu)
• Nyama yakasviba: 125 macalori pa3,5 ounces (100 gramu)
• Chiedza nyama: 114 macalorie pama 3.5 ounces (100 gramu)

Huwandu hwe macalorie mune akachekwa akasiyana ehuku anosiyana. Nyama yakareruka ine yakaderera kwazvo macalorie nepo huku dzekutengesa dziine dzakanyanya.

Ganda rehuku rinowedzera macalorie

Ipo chipfuva chisina huku chine 284 macalorie ane 80% mapuroteni uye 20% mafuta, iwo manhamba anochinja zvinoshamisa paunosanganisira ganda (1).

Imwe isina huni, yakabikwa huku chipfuva neganda (196 gramu) ine (9):

• Makorori: 386
• Mapuroteni: 58.4 magiramu
• Mafuta: 15.2 magiramu

Mune zamu rehuku rine ganda, 50% yemakoriori anouya kubva kumapuroteni, nepo 50% ichibva kumafuta. Pamusoro pezvo, kudya ganda kunowedzera dzinoda kusvika zana macalorie (9).

Saizvozvowo, imwe bapiro rehuku rine ganda (34 gramu) ine 99 macalorie, zvichienzaniswa ne 42 macalorie mune isina ganda bapiro (21 gramu). Nekudaro, 60% emakoriori mumapapiro ehuku neganda anouya kubva kumafuta, zvichienzaniswa ne36% mubapiro risina ganda (3, 10).

Saka kana iwe uri kutarisa huremu hwako kana kudya kwako mafuta, idya huku yako isina ganda kudzikisa macalorie nemafuta.

Kudya huku neganda kunowedzera huwandu hwakakosha hwemacalorie nemafuta.Bvisa ganda usati wadya kuti uderedze macalorie.

Maitiro Ekubika Kwako Nyaya Yehuku

Nyama yehuku yega yega yakadzikira mumacalorie uye mafuta achienzaniswa nedzimwe nyama. Asi kana iwe ukangotanga kuwedzera mafuta, muto, batter uye chingwa, macalorie anogona kuwedzera.

Semuenzaniso, isina ganda, isina huni, yakabikwa chidya chehuku (52 gramu) ine 109 macalorie uye 5.7 gramu emafuta (2).

Asi iyo iya yehuku chidya yakakangwa mumabhata mapaketi 144 macalorie uye 8.6 gramu emafuta. Chidya chehuku chakakangwa mumupendero weupfu chine zvakawanda - 162 macalorie uye 9.3 magiramu emafuta (11, 12).

Saizvozvowo, rimwe bhiza risina ganda, risina ganda (21 gramu) rine makumi mana nemakumi mana emakori uye 1.7 gramu emafuta (3).

Nekudaro, bapiro rehuku rakavezwa mubharuki muto inopa 61 macalorie uye 3.7 gramu emafuta. Izvo zvinofananidzwa nebapiro rakakangwa mumupendero weupfu, iro rine 61 macalorie uye 4.2 magiramu emafuta (13, 14).

Naizvozvo, nzira dzekubika dzinowedzera mafuta mashoma, senge poaching, kunogocha, kunya uye kupfungaira, ndiyo bheji rako rakanakisa rekuchengetedza iyo calori kuverenga yakaderera.

Nzira dzekubika, dzakadai sekutsvaira muchingwa nekuputira nyama mumuto, dzinogona kuwedzera anopfuura macalorie mashoma kuhuku yako ine hutano. Kune yakaderera-koriori sarudzo, namatira neyakagadzirwa kana yakakangwa huku.

Icho Chinokosha

Huku inyama inozivikanwa, uye kucheka kwakawanda kwakaderera mumakoriyori nemafuta uku uchipa mapuroteni akakwana.

Heano macalorie akaverengeka ekucheka kwakajairika kweanoshaiwa, isina ganda huku pa3,5-ounce (100-gramu) inoshumira:

• Chipfuva chehuku: 165 macalorie
• Huku chidya: 209 macalorie
• Nyoka yehuku: 203 macalorie
• Huchi dhiramu: 172 macalorie

Ziva kuti kudya ganda kana kushandisa zvisina kunaka nzira dzekubika zvinowedzera macalorie.

Kudya Kugadzirira: huku uye Veggie Sanganisa uye Mechi