Li-calories tsa Melemo ea Ngurube le Bophelo
Ka linako tse ling nama ea kolobe e bitsoa "nama e 'ngoe e tšoeu." U ka 'na ua nahana ho ja nama ea kolobe ho e-na le khoho kapa Turkey. Empa na nama ea nama ea nama e phela hantle? Li-calories tsa nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea kolobe le phepo ea nama ea nama ea nama ea nama. Fumana hore na ho na le eng e etsoang ke nama ea kolobe e molemo ka ho fetisisa bakeng sa lijo tsa hau le ho e lokisetsa ho boloka mafura le lik'halori tse tlase.
Li-calories tse nang le Boitsebiso ba Ngaka le Tlhaho
| Tenderloin Pork Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba 3 oz (85 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 122 | |
| Lik'halori tse tsoang Fats 27 | |
| Kakaretso ea Fat 3g | 5% |
| Fat Satated Fat 1g | 5% |
| Polyunsaturated Fat 0.4g | |
| Monatsaturated Fat 1.1g | |
| Cholesterol 62mg | 21% |
| 48mg ea sodium | 2% |
| Potassium 357.85mg | 10% |
| Lihabohaedreite 0g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 22.2g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 1% · Iron 5% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Lerato la nama ea kolobe ke e 'ngoe ea likarolo tse ntle ka ho fetisisa tsa nama ea kolobe. Nama ena e mafura e fana ka lik'hilojule tse 122 feela le ligrama tse tharo feela tsa mafura ka li-3-ounce tse sebeletsang. 'Me u tla rua molemo ka ligrama tse 22 tsa protheine ha u thabela monate ona oa nama.
Leha ho le joalo, ho na le mefuta e sa tšoaneng ea nama ea kolobe le litsela tse fapaneng tsa ho e lokisetsa.
- Ho na le lik'hilojene tse 164, ligrama tse 24 tsa protheine, ligrama tse 7 tsa mafura, 2 grams mafura a mangata, limiligrama tse 433 tsa sodium le 0 grams ea lik'habohaedreite, haeba u ja karolo e 'ngoe le e' ngoe e omeletseng le e mafura .
- Setlolo se entsoeng ka majoe a kolobe tse tharo (se koahetsoeng kapa se entsoe ) se fana ka lik'hilojule tse 135, ligrama tse 25, ligrama tse 3 tsa mafura, 1 grams mafura a tletseng, 430 milligrams ea sodium le 0 grams lik'habohaedrate, ha u ja feela karolo e omeletseng ea chop.
- Ho na le lik'hilojule tse 227, ligrama tse 20 tsa mafura, ligrama tse 11 tsa mafura, ligrama tse 3 tsa mafura, ligrama tse 458 tsa sodium le ligrama tse 11 tsa lik'habohaedreite ha u ja karolo e boima le e mafura ea chop.
- Sekhahla sa kolobe ea kolobe kapa steak se fana ka lik'hilojule tse 239, ligrama tse 34 tsa protheine, mafura a 10 a mafura, ligrama tse 4 tsa mafura, ligrama tse 697 tsa sodium le 0 grams ea lik'habohaedreite, ha u ja feela karolo e omeletseng ea steak.
- Ho na le li-ounce tse tharo tse nang le lik'hilojule tse 251, ligrama tse 22, mafura a 18, ligrama tse 7 tse tletseng mafura, ligrama tse 337 tsa sodium le 0 grams lik'habohaedreite.
Ha e le hantle, nama ea nama ea nama e boetse e sebelisoa lihlahisoa tse ling tse ngata tsa nama le liphoofolo tse nkiloeng. Tsena ke liphetoho tse fokolang tsa nama ea nama ea kolobe.
- Moriana o motsoako oa litlhapi tse tharo o fana ka lik'hilojule tse 285, ligrama tse 16 tsa mafura, ligrama tse 24 tsa mafura, ligrama tse 8 tsa mafura, ligrama tse 629 tsa sodium le 0 grams lik'habohaedreite
- Sekhahla se nang le sekhahla sa kolobe ea nama ea kolobe se fana ka lik'hilojule tse 37, 3 dikgerama, 3 dikgerama mafura, 1 dikgerama tse mafura, 135 milligrams ea sodium le 0 grams lik'habohaedreite.
- Sebaka se le seng sa 'mele se nang le ligrama tse 84 se na le lik'hilojule tse 222, ligrama tse 20 tsa mafura, ligrama tse 15 tsa mafura, ligrama tse 6 tsa mafura, ligrama tse 670 tsa sodium le 1 gram ea carbohydrate.
- Li -ounce tse peli tse sebelisoang ka spam (e entsoeng ka mahetla a kolobe le lintho tse ling) li fana ka lik'halori tse 180, ligrama tse 7 tsa mafura, ligrama tse 16 tsa mafura, ligrama tse 6 tsa mafura, ligrama tse 790 tsa sodium le 1 gram ea carbohydrate.
Ngurube ke mohloli o motle oa protheine ha o sa sebetsanoe ebile o phehiloe ntle le letsoai le eketsehileng. Empa ha nama ea kolobe e sebelisoa kapa e phehiloe ka letsoai, ke mohloli o moholo oa sodium.
Lipotso Tse Tloaelehileng Mabapi le Kolobe
Batho ba bangata ba phehang nama ea kolobe lapeng ba na le lipotso ka nama ea kolobe. Tsena ke tse ling tsa lipotso tse atisang ho botsoa ka nama ena e teteaneng.
Likopi tse tala tsa nama ea nama ea nama ea nama ea nama ea nama ea nama ea kolobe li lula li hloekile ha li bolokiloe ka sehatsetsing
Li koahetsoeng li-cops tsa nama ea nama ea kolobe li ka lula lihatsetsi ka matsatsi a 2-4.
Ground kolobe e tla lula e hloekile bakeng sa matsatsi a 1-2.
Ke lintho life tse ntle ka ho fetisisa tsa nama ea nama ea kolobe?
Boto ea Naha ea Pariki e khothalletsa hore u batle ho khaola ha nama ea nama ea kolobe e kenyeletsang lentsoe "ho lokoloha," joalokaha eka ke ka kolobe ea lokoloha kapa ea likolobe tsa nama ea kolobe.
Tsela e nepahetseng ea ho pheha nama ea kolobe ke efe?
Nama ea kolobe e phehetsoe mocheso o ka hare ho 145 ° F le 160 ° F. Litsebi tsa nama tsa nama tsa nama li u khothalletsa hore u lekane mocheso sebakeng se seholohali sa nama ntle le ho ama lesapo leha e le lefe.
Na lichelete tsa nama ea kolobe li ka ba leqhoa?
E. Tšoaea nama ea nama ea kolobe ka tieo ho koahela ka lekhalo le ho qeta ka mocheso o ka tlase ho likhato tse 0. Sebelisa ka hare ho likhoeli tse tšeletseng.
Nka qhaqha nama ea kolobe joang ka mor'a hore e se ke ea e-ba serame?
Nama ea kolobe e lokela ho thawed ka sehatsetsing ho e-na le hore e be ea k'homphieutha ea hau.
Lekhotla la Pork le fana ka maikutlo a linako tse latelang tsa thawing bakeng sa khetho e 'ngoe le e' ngoe ea nama.
- Sejo se senyenyane se tla nka lihora tse 3-5 ka pili
- Large roast e tla nka lihora tse 4-7 ka boima ba lik'hilograma
- Choko e boima ba li-intshi e tla nka lihora tse 12-14
- Pork ea kolobe e lokela ho hakanngoa ka bophara ba pakete
Lijo tse phehoang tsa nama ea nama ea kolobe
Leka lipepe tse ncha tsa nama ea nama ea nama ea kolobe ho etsa lijo tse phetseng hantle lapeng.
- Low Carb Asian Noodle Dish le Kolobe
- Salad ea Kolobe le ea Quinoa
- Lentil le Lesepe la Kale
Lentsoe ho
Lijo tse ngata tse bohlale li tlatsa lipoleiti tsa bona tsa lijo tsa motšehare ka mehloli e mongobo ea protheine, joaloka likhoho le litlhapi. Empa ke hobane'ng ha u sa leke ntho e ncha? Nahana ho eketsa sejana sa kolobe ho menyetla ea hau ea beke le beke. E se ke ea e hloekisa, e e thabise ka tacos, ka salate, esita le ka sopho. Ho bohlale ho eketsa mefuta e fapa-fapaneng ea lijo tsa hau ho boloka lijo tsa hau li thahasellisa le mokhoa oa hau oa ho ja o phetseng hantle.