Batho ba bangata ba na le maikutlo a hore khoho e phetse hantle, empa phepo ea phepo e itšetlehile ka hore na likhoho li lokiselitsoe joang le hore na ke karolo efe ea nonyana eo u e jang.
Mona u tla fumana lintlha tse nepahetseng bakeng sa likarolo tse fapaneng tsa khōho, hammoho le tlhahisoleseding mabapi le melemo ea eona ea bophelo bo botle le litšitiso e le hore u ka ithuta ho kenyelletsa mekhoa ea phepo ea pheho e phetseng hantle ha u ja.
Lik'hilojule Tse Likarolong Tse sa Tšoaneng Tsa Khoho
Likokoana-hloko tsa Lekholo la Nete Litlhapi
Ho sebeletsa Boima ba leoto le le leng, bone e tlosoa (114 g) | |
|---|---|
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 264 | |
| Li-calories tse tsoang Fats 138 | |
| Kakaretso ea Fat 15.3g | 24% |
| Fat Satated Fat 4.2g | 21% |
| Polyunsaturated Fat 3.4g | |
| Letlalo la Monounsaturated 6g | |
| Cholesterol 105mg | 35% |
| Sodium e 99mg | 4% |
| Potasiamo 256.5mg | 7% |
| Lihabohaedreite 0g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 29.6g | |
| Vithamine A 3% · Vithamine C 0% | |
| Calcium 1% · Iron 8% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Khoho ea Rotisserie ke mokhoa o bonolo oa ho ja lijo bakeng sa bareki ba bangata ba tšoarehileng. Empa na u se u kile ua hlahloba lik'halori tsa likhoho tsa rotisserie? Nomoro e ka ba e phahameng ho feta eo u e lebeletseng. Mosebetsi o le mong o fana ka lik'hilojule tse 160, 'me ke haeba u ja li-ounces tse tharo feela. Batho ba bangata ba ja thuso e kholoanyane.
Ho phaella moo, ho itšetlehile ka metsoako e sebelisoang nakong ea ho itokisetsa, u ka 'na ua ja mafura le sodium ho feta kamoo u hlokang kateng. Butter e atisa ho sebelisoa ho lokisetsa likhoho le letsoai hangata ho kenyelletsoa tatso. Lisebelisoa tsena li matlafatsa mafura le lik'halori tsa nonyana.
Mohloli o mong oa mafura le lik'halori ke letlalo la khoho . Ho ea ka USDA, letlalo le lenngoeng la khoho (e se nang nama) le fana ka lik'hilojule tse 128 le ligrama tse 11 tsa mafura. Haeba u batla ho fokotsa lik'hilojule tse hlahisang khoho, e bonolo ho tlosa letlalo la botoro le la letsoai pele u ja.
Linnete tsa phepo e nepahetseng bakeng sa likarolo tse sa tšoaneng tsa khōho
Ho thoe'ng haeba u ja likarolo tse fapaneng tsa khōhō? Na phepo e fetoha ha u ja karolo e sa tšoaneng ea nonyana?
E, ho joalo. Hangata matsoele a khoho ke khetho e ntle ka ho fetisisa. Tsela ena ea khōlo ea likonyana e bapisoa ho latela dintlha tsa USDA.
- Sehlahisoa se seng, sopho ea khōhō e sitsoeng ntle le letlalo e fana ka lik'hilojule tse 90, ligrama tse 13 tsa protheine, ligrama tse 3 tsa lik'habohaedreite, ligrama tse 4 tsa mafura, ligrama tse 1 tsa mafura a mangata, ligrama tse 2 tsa mafura a monounsaturated, le ligrama tse 233 tsa sodium .
- Sehlahisoa se seng, sehoho sa khōhō se entsoeng ka letlalo se fana ka lik'hilojule tse 140, ligrama tse 14 tsa protheine, ligrama tse 3 tsa lik'habohaedreite, 9 dikgerama tsa mafura, ligrama tse 3 tsa mafura a mangata, ligrama tse 4 tsa mafura a monounsaturated, ligrama tse 2 tsa mafura a polyunsaturated le ligrama tse 275 tsa sodium .
- Sesebelisuoa se seng se entsoeng ka mokotla oa khōhō se nang le letlalo se fana ka lik'hilojule tse 66, ligrama tse 11 tsa protheine, 0 dikgerama ea lik'habohaedreite, 2 grams a mafura, 1 grama ea mafura a tletseng, mafura a 1 a mafura a monounsaturated, 1 gram ea mafura a polyunsaturated le limilimithara tse 206 tsa sodium .
- Sehlahisoa se seng sa bohobe se entsoe ka letlalo se fana ka lik'hilojule tse 97, ligrama tse 12 tsa protheine, 0 dikgerama ea lik'habohaedreite, 5 grams a mafura, 1 grama ea mafura a tletseng, ligrama tse 2 tsa mafura a monounsaturated, ligrama tse 1 tsa mafura a polyunsaturated, le ligrama tse 241 tsa sodium .
- Sepheo se seng se nang le phoofolo se nang le letlalo se na le lik'hilojule tse 42, ligrama tse 6 tsa protheine, ligrama tse 0 tsa lik'habohaedreite, 2 dikgerama tsa mafura, ligrama tse 0 tsa mafura a mangata, ligrama tse 1 tsa mafura a monounsaturated, ligrama tse 0 tsa mafura a polyunsaturated, le ligrama tse 87 tsa sodium .
- Setsi se seng se le seng, se nang le mapheo a phofo se nang le letlalo se fana ka lik'hilojule tse 86, ligrama tse 8 tsa protheine, ligrama tse 3 tsa lik'habohaedreite, ligrama tse 6 tsa mafura, ligrama tse 2 tsa mafura a mangata, ligrama tse 3 tsa mafura a monounsaturated, le ligrama tse 143 tsa sodium .
Hopola hore mapheo a likhoho a atisa ho itokisetsa mokhoa oa bohobe kapa ka litlolo tse ling tse ka eketsang lik'hilojule, mafura le sodium.
Melemo ea bophelo bo botle ea ho ja likhoho
Khoho e ka ba mohloli o motle oa liprotheine tse mafura . Khoho e boetse ke mohloli o motle haholo oa selenium, phosphorus, vithamine B6 le niacin. Ho itšetlehile ka mokhoa oo u o khethang, khōhō e ka boela ea e-ba tlaase ho sodium.
Haeba o sebelisa mokhoa o lokisang oa ho itokisetsa ntle le mafura a eketsehileng kapa letsoai, ho ja khoho ho tla ruisa molemo lenaneong la hao la ho ja hantle. Kaha likhoho li na le mekhoa e mengata haholo, ho na le litsela tse ngata tsa ho li lokisetsa ho eketsa salate, sandwich, sopho, le ho etsa hore lijo leha e le life li be le phepo e nepahetseng.
Mokhoa oa ho boloka le ho boloka khōhō
O ka reka likarolo tsa likhoho tse etselitsoeng pele, tse hahiloeng pele le tse loketseng ho li sebelisa. Bakeng sa baapehi ba bangata, ho khetha lipakete tsena tse loketseng ho etsa hore pheho e phelisang e phekolehe habonolo. Khetho e khabane ka ho fetisisa ke boneless, matsoele a khoho a se nang letlalo . Khetho e kholo ka ho fetisisa ea chelete e atisa ho reka nonyana eohle le ho sebelisa likarolo tsohle tsa khōhō.
Ha u pheha nama ea khoho, etsa bonnete ba hore u pheha likhoho ho mocheso o ka hare oa lijo bakeng sa ho sireletsa lijo. Boholo ba likhoho bo ka kojoa ka ontong hoo e ka bang likhato tse 375 Fahrenheit ho fihlella mocheso o loketseng.
Bahlahisi ba buella hore u sebelise thermometer ea nama ho leka mocheso oa kana. O lokela ho beha thermometer ka karolo e teteaneng ea nama, ho etsa bonnete ba hore ha e ama lesapo.
- Phofo eohle e halikiloeng e lokela ho fihla mocheso oa ka hare oa likhato tse 180 Fahrenheit.
- Likoti, lirope, maoto le mapheo li lokela ho fihla mocheso o ka hare oa likhato tse 180 Fahrenheit.
- Khoho e sa boneng e lokela ho fihla mocheso o ka hare oa likhato tse 170 tsa Fahrenheit
Etsa bonnete ba hore u hloekise libaka leha e le life moo u lokisitseng khōho e tala, ho akarelletsa le mapolanka le lithipa. Boholo ba litsebi li boetse li kgothaletsa hore o sebelise mapolanka a ho itšeha ka polase hobane a ka kenngoa mosikong oa ho hlatsoa liphahla 'me a hloekisoa mocheso o phahameng
Na u na le li-chicken tse setseng? Khoho e lokela ho bolokoa ka sehatsetsing. ka setsing se tiisitsoeng. Khoho e ka boela ea bolokoa ka likhoeli tse robong.
Mokhoa o Molemo oa ho Lokisetsa Likhoho
Tsela eo u lokisang khōho ka eona e ka eketsa lik'hilojule tse makholo lijong tsa hau. Kahoo haeba u leka ho finyella boima bo boima kapa ho bo boloka, ke habohlokoa hore u fumane tsela e phetseng hantle ea ho pheha kana .
Ho ratoa, ho tšolisa kapa ho belisa sefuba hangata ke mekhoa ea ho itokisa hantle. Ho tsuba kapa ho tlosa nama ka botoro kapa oli ho tla eketsa mafura le lik'halori tse ngata. Ho ja kapa ho koahela khoho ka phofo le lisebelisoa tse ling ho tla boela ho matlafatse palo ea lik'habohaedreite.
'Me qetellong nahana ka hore na u ea khoho ea hau joang ha u rera lijo tsa hau tse phetseng hantle . Ho eketsa li-condiments tse tloaelehileng tsa khōlo ea mofuta oa barbecue sauce, oli ea mohloaare kapa li-sauces li tla eketsa k'halori ea hao le ho ja mafura.
Li-Recipes tse phetseng hantle
Haeba o batla ho hlahloba mekhoa e mecha ea ho pheha kana, leka litlhapi tsena.
- 10 Li-Carb Tse Fokotsang Litlhapi Bakeng sa Stovetop
- Senyesemane se bonolo sa 5-Sejo se bitsoang Spice Chicken
U ka boela ua lokisetsa lijo tse phelisang hantle esale pele u sebelisa khoho. Lijo tsa phepelo tsa beke le beke li nka nako e le 'ngoe feela ho itokisetsa le ho boloka lihora tse ngata le bothata nakong ea beke.