Li-calories tse Shrimp le Melemo ea Bophelo ba Bona
Lijo tse ngata tse phetseng hantle li eketsa li-shrimp tse halikiloeng ho salate, raese kapa lijana tsa pasta, le lijo tse ling tse mafura. Empa na li-shrimp li phetse hantle? Shrimp e na le lik'hilojule tse fokolang le mafura a tlaase. Empa bareki ba bangata ba tšoenyehile ka k'holeseterole li-shrimp.
Linnete tsa Shrimp Nutrition
| Linnete tsa Shrimp Nutrition | |
|---|---|
| Ho Sebeletsa Boima ba 3 oz. li-shrimp tse chesitsoeng kapa tse phehiloeng (85 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 76 | |
| Lik'halori tse tsoang Fat 9 | |
| Kakaretso ea Fat 1g | |
| Fatouated Fat 0g | 1% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 135mg | 45% |
| Sodium 699mg | 30% |
| Potassium 85mg | 2% |
| Lihabohaedreite 1g | 1% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 15g | |
| Vithamine A 7% · Vithamine C 0% | |
| Calcium 6% · Iron 1% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Ke Hobane'ng ha Mekhoa ea ho pheha e le ea bohlokoa?
Mekhoa ea ho pheha e etsa phapang e khōlō ha u hlahloba mafura le lik'hilojule tse likhrimp. Ha o pheha kapa o chesa shellfish u ke ke ua eketsa mafura a mang 'me lik'hilojule li lula fatše (kamoo ho bontšitsoeng leboeeng). Empa batho ba bangata ba ja li-shrimp tse nkiloeng kapa tse halikiloeng. Sena se fetola palo ea phepo e nepahetseng haholo.
Ke kamoo phepo e nepahetseng ea li-shrimp e fetohang ka mekhoa e fapaneng ea ho pheha, ho latela dintlha tsa USDA.
- Haeba u cheka, shrimp e nang le mafura kapa grill o tla ja lik'hilojule tse 111, ligrama tse 21 tsa protheine, 1 gram ea lik'habohaedreite, 2 dikgerama ea mafura, ligrama tse 159 tsa k'holeseterole le limilogramme tse 422 tsa sodium ka 'ngoe ea li-ounce tse sebeletsang.
- Haeba u cheka, shrimp ea mafura kapa ea grill o tla ja lik'hilojule tse 130, ligrama tse 21 tsa protheine, 1 gram ea lik'habohaedreite, ligrama tse 4 tsa mafura, 2 dikgerama tsa mafura a tletseng mafura, ligrama tse 161 tsa k'holeseterole, le li-milligram tse 427 tsa sodium ka 'ngoe li-ounce tse tharo tse sebeletsang.
- Haeba u ja sopho e entsoeng ka monokotšoai, e nang le lik'hilograma tse hlatsoitsoeng kapa tse hlatsoitsoeng ka oli o tla ja lik'hilojule tse 250, ligrama tse 12 tsa protheine, 15 dikgerama ea lik'habohaedreite, 15 dikgerama tsa mafura, 2 grams ea mafura a tletseng mafura, ligrama tse 89 tsa k'holeseterole le limilimithara tse 726 tsa sodium ngoe le e 'ngoe e sebeletsang.
- Shrimp e entsoeng ka makotikoting e fana ka lik'hilojule tse 85, ligrama tse 17 tsa protheine, ligrama tse 0 tsa lik'habohaedreite, 1 grama ea mafura, ligrama tse 0 tsa mafura a mangata, ligrama tse 215 tsa k'holeseterole, le limiligrama tse 741 tsa sodium ka 'ngoe ea li-ounce tse sebeletsang.
- Shrimp e omisitsoeng e fana ka lik'hilojule tse 216, ligrama tse 44 tsa protheine, 0 dikgerama tsa lik'habohaedreite, 3 grama ea mafura, ligrama tse 0 tsa mafura a tletseng mafura, ligrama tse 544 tsa k'holeseterole, le ligrama tse 1877 tsa sodium ka li-ounce tse sebeletsang.
Melemo ea Bophelo ea Shrimp
Shrimp ke lijo tse nang le mafura a tlaase, empa hafeela u lokisetsa lijo tsa leoatle ntle le ho noa kapa mafura a eketsehileng. Shrimp e boetse e fana ka EPA e nang le pelo le DHA omega-3 fatty acids . Empa bareki ba bang ba amehile ka k'holeseterole li-shrimp.
Cholesterol ke ntho e nyenyane eo 'mele oa hao o lokelang ho e sebetsa hantle. Empa haeba 'mele oa hao o etsa cholesterol haholo, o eketsa kotsi ea maemo a amanang le pelo. Cholesterol e etsa letlapa le ka koala methapo le ho etsa hore ho be thata hore pelo ea hao e potolohe mali.
Na k'holeseterole lijong li lebisa k'holeseterole e feteletseng 'meleng oa hao? Bafuputsi ha ba khone ho fumana hantle hore na k'holeseterole lijo li eketsa kotsi ea lefu la pelo. Ho ea ka American Heart Association, sebete sa hau se eketsa k'holeseterole haholo ha u ja lijo tse ngata tse mafura le mafura a trans. Lijo tse nang le mafura, lihlahisoa tsa likhoho, lihlahisoa tsa lebese tse tletseng mafura le lihlahisoa tse entsoeng tse nang le oli ea hydrogenated ke liketso tse mpe ka ho fetisisa.
Shrimp e fana ka k'holeseterole, empa mafura a fokolang haholo le mafura a mangata. Ka 2015, litsebi tsa phepo ea lijo tse hlahisang Likhokelo tsa USDA tsa Dietary li tlosa moeli o khethehileng oa k'holeseterole. Ba ntse ba kgothaletsa hore o kgethe dijo tse tlaase ka k'holeseterole empa o kgothaletsa hore o tsepamise maikutlo ho ho fokotsa ho tlatswa ha mafura a mangata, ho boloka tlhahiso ea hau ka tlase ho karolo ea leshome ea lik'hilojule tsa hau ka letsatsi.
Ho sireletsa le ho pheha Shrimp ka bolokolohi
US Administration of Drug and Drug Administration e kgothaletsa hore o reke feela shrimp ha e le serame, sehatsetsi kapa se bontsweng ka leqhoa le leholo le sa qhibilihiseng. Ba eletsa bareki hore ba batle li-shrimp tse fapaneng le tse khanyang ka monko o nyenyane kapa o sa reng letho.
Haeba u reka shrimp e nang le serame, etsa bonnete ba hore sephutheloana ha sea khaoloa kapa sa senngoa. U lokela hape ho qoba liphutheloana tse thawed le refrozen. Lipapaka tse nang le likristale tsa leqhoa kapa serame li lokela ho qojoa.
Ha o tlisetsa ntlo ea shrimp, u se fehe hang-hang 'me u sebelise pele ho matsatsi a mabeli. Haeba u sa khone ho sebelisa lijo tsa leoatle ka mor'a matsatsi a mabeli, u li koale ka polasetiki e phuthetsoe ka thata kapa e nang le matloana. Thaba ka sehatsetsing kapa ka ho kolobetsa metsing a batang.
E le hore u phehe li-shrimp ka mokhoa o sireletsehileng, etsa bonnete ba hore u futhumala ho fihlela mocheso o ka hare oa likhato tse 145. Nama e lokela ho ba ea marang-rang le ea opaque.
Li-Recipe tsa Shrimp
Haeba u se u itokiselitse ho kenyelletsa Shrimp ka lijo tse phetseng hantle, nahana ka ho li kenya salate. Ho eketsa le 3-ounce ho sebeletsa ho tla u fa matla a protheine le tatso.
U ka boela ua chesa lihlahla tsa shrimp 'me ua li kenya sekoteng sa hau sa lijo tsa mantsiboea hammoho le meroho le raese e sootho. Lemon le nang le litšila holim'a shrimp bakeng sa tatso. Litlama tse monate le li-seasoning (tse kang konofolo kapa pepere e khubelu) li ka boela tsa fa li-shrimp kick ea holimo haeba u rata lijo tse chesang.
- Low-Shrimp le Pasta
- Carb Shrimp Scampi e tlaase
- Shrimp e monate ka Citrus Black Bean Salad
- Salad ea Mediterranean ea Orzo le Shrimp
> Mehloli:
> American Heart Association. Mabapi le Cholesterol. Websaete. April 2014.
> Berger S.et al. Cholesterol ea lijo le lefu la pelo: tlhahlobo ea mokhoa o hlophisitsoeng le ho hlahloba litšoantšo. Koranta ea Amerika ea phepo ea phekolo ea meriana. 2015; 102 (2): 276-94.
> Mekhatlo ea Sechaba ea Bophelo. Lipotso le Likarabo ka Cholesterol le Bophelo le Mokhatlo oa Nutrition ea NHLBI Janet de Jesus, MS, RD Web. February 2014.