Leka ho senya nama ea nama ea kolobe le lisepa tsa khomo bakeng sa likhoho le Turkey.
Sose e tla mefuta e sa tšoaneng e fapaneng. Hobane mefuta e mengata e sa tšoaneng ea nama le likarolo tsa liphoofolo e ka sebelisoa ho hlahisa lisekisi, ho thata ho re haeba masise a phela hantle. Empa ka kakaretso, boroso e phahame mafura le lik'halori. Kahoo haeba u leka ho fokotseha kapa ho boloka boima ba hao bo botle, ho ka 'na ha e-ba thata ho kenyelletsa lijo tsena ka morero oa hau oa lijo.
Linnete tsa ho ja lijo tsa moriana
Setho sa motsoako oa Letlalo la Pork ea boima ba lik'hilograma tse 113 se fana ka tse latelang:
- lik'halori: 391
- mafura: 35 dikgerama
- cholesterol: 86 mg
- sodium: 826 mg
- lik'habohaedreite: 0,7 dikgerama
- protheine: ligrama tse 16
Litsebi tse ngata tsa phepo e nepahetseng li kenyelletsa boroso lethathamong la bona la lijo tse tloaelehileng tsa calorie . Lijo tse seng kae tsa lijo tsa khalori li fana ka matla haholo ka mofuta oa tsoekere e ekelitsoeng le mafura a sa phetseng hantle a kang mafura a mangata kapa mafura a trans. Lijo tse ngata tse se nang letho tsa calorie li boetse li fana ka boholo ba sodium.
Boitsebiso ba phepo e fapane le mefuta e sa tšoaneng ea boroso. Manotlolo a Italy a lijo-thollo le phepo e nepahetseng (e bonts'itsoeng) a bontša hore le hoja lijo li fana ka liprotheine, li na le lik'hilojule tse phahameng, tse mafura le tse phahameng haholo ka sodium.
Linnete tsa phepo e nepahetseng ea mefuta e fapaneng ea boroso
USDA e fane ka boitsebiso ba phepo e nepahetseng bakeng sa mefuta e meng ea boroso. Tse ling li bobebe ho feta li-link tsa maesekere a lihobe tsa Setaliana:
- Li- sose e le 'ngoe ea nama ea kolobe (li-k'hemik'hale tsa lijo tsa hoseng) li fana ka lik'hilojule tse 92, 5 dikgerama tsa protheine, 0 dikgerama tsa lik'habohaedreite, 0 dikgerama tsa fiber, 0 dikgerama tsa tsoekere, ligrama tse 8 tsa mafura, ligrama tse 2 tsa mafura a mangata le limilimithara tse 202 tsa sodium
- Sehlahisoa se seng sa nama ea nama ea nama ea khomo e fana ka lik'hilojule tse 253, ligrama tse 10 tsa protheine, 2 dikgerama tsa lik'habohaedreite, ligrama tse 0 tsa fiber, 0 dikgerama tsa tsoekere, ligrama tse 22 tsa mafura, ligrama tse 8 tsa mafura a mangata le limiligrama tse 643 tsa sodium
- E 'ngoe ea li-ounce tse tharo e sebelisoang ka boroso ea polish (eo hape e bitsoang kielbasa) e fana ka lik'hilojule tse 287, ligrama tse 11 tsa protheine, ligrama tse 4 tsa lik'habohaedreite, 0 grams ea fiber, 2 dikgerama tsa tsoekere, ligrama tse 25 tsa mafura, ligrama tse 8 tsa mafura a mangata le limiligrama tse 905 ea sodium
- Litekanyetso tse tharo tsa lisekisi tsa mali li fana ka lik'hilojule tse 284, ligrama tse 11 tsa protheine, ligrama tse 1 tsa lik'habohaedreite, ligrama tse 0 tsa fiber, 1 grama ea tsoekere, 26 dikgerama tsa mafura, ligrama tse 10 tsa mafura a mangata le limilimithara tse 510 tsa sodium
- K'hamphani e le 'ngoe ea lisenthimithara tse hlahisoang ke sopho e nepahetseng e fana ka lik'hilojule tse 273, 14 dikgerama tsa protheine, 1 dikgerama tsa lik'habohaedreite, 0 dikgerama tsa fiber, 1 gram ea tsoekere, 23 dikgerama tsa mafura, ligrama tse 9 tsa mafura a mangata le limiligrama tse 741 tsa sodium
Litaba tsa phepo e nepahetseng bakeng sa Lintja tse Chesang
Mofuta o tloaelehileng haholo oa boroso ke ntja e chesang . Ntja e chesang nama ea nama ea likhomo e fana ka lik'hilojule tse 186, ligrama tse 7 tsa protheine, 2 dikgerama ea lik'habohaedreite, 0 dikgerama tsa fiber, 1 grama ea tsoekere, 17 dikgerama ea mafura, ligrama tse 6 tsa mafura a tletseng mafura le limiligrama tse 572 tsa sodium. Empa ha u ja ntja e chesang, mohlomong u boetse u ja li-bun le mohlomong esita le li-toppings tse seng kae.
Baku e chesang ea ntja e fana ka lik'halori tse ling tse 100, ligrama tse 4 tsa protheine, ligrama tse 18 tsa lik'habohaedreite, 1 dikgerama tsa fiber, 2 dikgerama tsa tsoekere, 2 dikgerama ea tsoekere e ekelitsoeng, 1 grama ea mafura le ligrama tse 180 tsa sodium. Haeba u eketsa mosetareta le ketchup kalo ea hau ea k'halori e ka 'na ea se ke ea eketsa haholo, empa u ka eketsa ligrama tse seng kae tsa sodium le tsoekere.
Na ho Hloekisa Bophelo bo Botle? Leka tsena Fat Low Fat le Turkey Options
Ka lebaka la mafura le sodium e nang le lisekisi, hase khetho e ntle ka ho fetisisa nakong ea lijo.
Haeba o leka ho ntlafatsa mekhoa ea hau ea ho ja e ntlafetseng bophelo bo botle, ho na le mefuta e meng ea liphoofolo le mefuta ea liprotheine tse fanang ka phepo e nepahetseng.
Leha ho le joalo, ho na le mefuta e meng ea boroso e seng e phetse hantle. Bareki ba bang le lihlahisoa tse tloaelehileng li etsa khoho, turkey esita le meno ea tlhapi ea leoatleng e fokolang mafura le lik'halori empa e sa ntse e tletse tatso.
- Sehlopha se seng sa manyolo a thuso ea Aidells le ea Apple e fana ka lik'hilojule tse 180, ligrama tse 12 tsa mafura, 3.5 dikgerama tsa mafura a mangata, ligrama tse 12 tsa protheine le limiligrama tse 640 tsa sodium.
- E 'ngoe ea thuso ea lijo ea lijo tsa lijo tsa hoseng (e entsoeng ka likhoho le apole) e fana ka lik'hilojule tse 120, ligrama tse 8 tsa mafura, ligrama tse 2 tsa mafura a mangata, ligrama tse 8 tsa protheine le limilimithara tse 420 tsa sodium.
- One link (78 grams) ea Buffalo Style Chicken Sausage ea al fresco e fana ka lik'hilojule tse 100, 5 dikgerama tsa mafura, 1.5 dikgerama tsa mafura a mangata, ligrama tse 13 tsa protheine le limilimithara tse 510 tsa sodium.
- Li-link tse peli tsa boroso ea lijo tsa hoseng tse entsoeng ka Turkey li fana ka lik'hilojule tse 70, 3.5 dikgerama tsa mafura, 1 grama ea mafura a tletseng, 2 dikgerama ea lik'habohaedreite, ligrama tse 8 tsa protheine le li-milligram tse 340 tsa sodium.
Na lintja tse chesang li phehiloe kapa li tala? Na ke hloka ho li pheha pele ke ja?
Ho latela US Administration and Drug Administration Administration, ke tšōmo ea hore lintja tse chesang li pheha pele. Mokhatlo o khothalletsa hore u phehele lintja tse chesang ka ho feletseng pele u ja.
Masisese a lula a le joang sehatsetsing?
Boholo ba bahlahisi ba u eletsa hore u je lisebelisoa tsa boroso pele ho letsatsi le "molemo ka ho fetisisa" ka sephutheloana. Hang ha sephutheloana se buloa, o lokela ho ja lijo ka matsatsi a mararo.
Na boroso e ka ba leqhoa?
U ka koala masise. Beha nama ka sekotlolo se sa sirelelitsoeng. Lokisa ka bomong mokhoseli ka mong ha u rera ho ja likarolo tse nyenyane ka linako tse ling. Thaw ka sehatsetsing.
Ke kopa sokisi ea ka?
E, ho joalo! Ho etsa sose e bonolo ebile e monate. Sebelisa khalori ea bophelo bo botle bo tlaase, Turkey, Bacon le Apple Sausage recipe ho e leka.
Hopola hore ho na le seoa se le seng sa lijo-ha se etse kapa se senya lijo tsa hau. Leka ho rera lijo tse phelisang hantle le ho thabela boithabiso ka linako tse ling bakeng sa bophelo bo botle le bophelo bo botle.
> Mehloli:
> University of Michigan. Ke lik'hilojule tse se nang letho? Mokhoa o nepahetseng oa phepo e nepahetseng le boima ba 'mele. Qetellong e hlalositsoe ka March 2012.
> Tsamaiso ea Tsamaiso ea Lijo le Lithethefatsi tsa US, Setsi sa Tšireletso ea Lijo le Tlhahiso ea Applied. Tšireletseho ea lijo bakeng sa bo-'mè ho ba: lintlha-khōlō - 'nete kapa leshano. Websaete. 2016,