Li-calories tse Steak le Melemo ea Bophelo ba Tsona
Ha u nahana ka lijo tse molemo bakeng sa bophelo bo botle kapa boima ba 'mele , u ka' na ua se ke ua nahana ka steak. Empa steak e ka ba karolo ea lijo tse nepahetseng ho fokotsa boima ba 'mele kapa ho boloka boima bo boima. Leha ho le joalo, ho na le litsela tse nepahetseng le litsela tse sa pheleng hantle tsa ho khetha le ho itokisetsa steak haeba u batla ho lula u itšetlehile.
Top Sirloin Nutrition le Calories bakeng sa Mefuta e meng ea Likonyana
| Linama tsa nama ea nama ea nama ea likhomo | |
|---|---|
| Ho Sebeletsa Boima ba 3 oz (85 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 179 | |
| Li-calories tse tsoang ho Fat 77 | |
| Total Fat 8.5g | 13% |
| Ho khotsofatsoa Fat 3.2g | 16% |
| Polyunsaturated Fat 0.3g | |
| Monounsaturated Fat 3.2g | |
| Cholesterol 71mg | 24% |
| Sodium ea 54mg | 2% |
| Potassium 356.15mg | 10% |
| Lihabohaedreite 0g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 24g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 1% · Palo ea 17% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Nko ea khomo e sa sebetseng e na le li-ounces tse tharo. Ke hoo e batlang e le boholo ba mokatlane oa likarete. Khalori le mafura a ka fapana haholo, empa sirloin e le 'ngoe e na le lik'hilojule tse ka bang 158, tse fetang ligrama tse 5 tsa mafura, li-carbohydrates le ligrama tse 26 tsa protheine.
Empa batho ba bangata ha ba je tšebeletso e le 'ngoe ha ba thabela steak. Ho tloaelehile haholo hore steak e be li-ounces tse 'nè, li-ounces tse tšeletseng, li-ounces tse robeli kapa ho feta. Ka mohlala, tloaelo ea T-bone steak , e ka lekanya li-ounces tse 16 'me e fana ka lik'hilojule tse 704, ligrama tse 30 tsa mafura, hoo e ka bang ligrama tse 12 tsa mafura a tletseng' mele le ligrama tse 102 tsa protheine, ho latela USDA.
Mignon , kapa sebōpeho sa nama se nang le nama ea mafura (se bontšitsoeng lebokoseng), hangata e le e nyane haholo ebile e sekametse. Lik'hilojule tse fokolang li-marton li tlase haholo mme mafura a fatše a fokotsehile. Empa tsela eo u lokisang filet ka eona e ka eketsa mafura le lik'hilojule, hape. Ka reschorenteng, hangata e phehoa ka botoro ho ntlafatsa tatso.
U tla hloka ho eketsa lik'hilojule tse 100 le ligrama tse 12 tsa mafura bakeng sa litepisi tsohle tsa botoro tse sebelisoang nakong ea ho pheha.
Melemo ea Bophelo ea Steak
Ho ja lijo tse nepahetseng tsa protheine ke habohlokoa bakeng sa phepo e nepahetseng. Steak ke mohloli o babatsehang oa liprotheine. Liprotheine li u thusa ho haha mesifa ho boloka metabolism e phetseng hantle le ho ja liprotheine nako ea lijo li ka u thusa hore u ikutloe u khotsofetse nako e telele.
Nama e boetse e le mohloli o motle oa vithamine B12, niacin, selenium le zinc.
Ho nyahama ho hoba ke hore o phahame ka k'holeseterole 'me e ka ba mafura a mafura. Hona joale, Academy of Nutrition le Dietetics e khothalletsa hore lijo tsa hau tse nonneng tsa fatše ha li lokela ho ba karolo ea 7-10 lekholong ea lik'hilojule tsa hao tsa letsatsi le letsatsi. American Heart Association e khothalletsa hore u fokotsa matla a hau a mafura a mangata ho karolo ea 5-6 lekholong ea lik'hilojule tsa hau kaofela.
Seo se bolela hore ha o ja lik'hilojule tse 2 000 ka letsatsi, joale o lokela ho ja ligrama tse 11 ho isa ho tse 13 tsa mafura a tletseng, ho latela AHA tataiso. Li-dieters li ka 'na tsa bolelloa lingaka tsa tsona hore li je esita le mafura a mangata a tlaase ho feta ao. Boholo ba rona re ja mafura a mangata ho feta ho buelloa.
Kahoo ke tsela e molemo ka ho fetisisa ea ho ja steak le ho lula ka har'a tataiso e nepahetseng? Ho na le lintho tse fokolang tsa nama e khubelu tse molemo ho feta tse ling.
Ho Khetha le ho boloka Steak
Haeba o rata nama e khubelu mme o leka ho theola fatše kapa ho boloka boima ba 'mele o motle, ho betoa ha hao ka ho fetisisa ke ho qoba holimo fatše nama ebe o khetha steak e phahameng. John Kennedy ke Mookameli oa lijo le phepo ea lijo Omaha Steaks. O ile a fana ka malebela a seng makae bakeng sa ho reka mohala ha o ntse o leka ho theola 'mele.
"Leka ho sheba ho khaola ka mafura a mangata a bonahalang.
Tse ling tsa likhahla tse otlolohileng li kenyelletsa li-sirloin tse ka holimo, li-beef tenderloin le filet mignon. "O bolela hore Omaha Steak's 5-ounce ea filet mignon e na le lik'hilojule tse 220 le ligrama tse 10 tsa mafura.
Leha ho le joalo, o eketsa hore mafura (marbling) ke se fanang ka setak. O re: "Ma-masapo le li-ribeyes li atisa ho bapala ho feta tse ling tsa likhahla. Kahoo marang-rang a lokela ho thabela dieters ka mokhoa o lekanyelitsoeng.
Ha u reka steak ka lebenkeleng, litsebi li khothalletsa hore u etele setopo pele u hlahloba hore nama ea hau e lule e bata ebile e le e ncha. Ebe o etsa refrigerate kapa o kenyelletsa nama ea hau ea likhomo ka potlako ka mor'a hore u reke.
Ha o lokisetsa, pheha ho ea ka litakatso tsa hau. Sebaka se sa tloaelehang sa steak se lokela ho pheha mocheso oa likhato tse 145 Fahrenheit, e leng pheko ea li-steak e lokela ho phehoa likhato tse 160 tsa Fahrenheit le steake e phethehileng e tla fihla likhato tse 170 Fahrenheit, ho latela Cattleman's Beef Board.
Mokhoa o Molemo oa ho Lokisetsa Steak
Hang ha u se u khethile ho khaola ha hao, tsela e molemo ka ho fetisisa ea ho ja steak le ho boloka khalori ea hau le ho ja mafura ke ho sebelisa mokhoa o loketseng oa ho lokisetsa. Kennedy o fana ka litlhahiso tse 'maloa ho boloka lijo tsa hau li phetse hantle.
- Hlakola mafura leha e le afe a bonang pele o qala ho prepping. U ka boela ua botsa sesepa sa hau sa ho senya fatše kapa ho reka li-steak tseo mafura a li tlohileng.
- Khetha mokhoa o motle oa ho pheha ho boloka khalori le mafura a laola. E-ba le lijo tse hlahisitsoeng ka har'a grill kapa pan tse senyang mafura.
- Lula u laola karolo ea kelello. Hopola hore tšebeletso e le 'ngoe ke li-ounces tse tharo feela.
U ka boela ua boloka palo ea hao ea mafura le khalori ea beke le beke ho laola ka ho ja lijo le lijo tse kenyeletsang mehloli e meng e nepahetseng ea protheine . Li-protheine tse ling tse nang le phepo e akarelletsa tuna, letsoele la khomo ea salmon, bison kapa swordfish.
Steak Recipes
Leka sesepa sa nama ea nama ea nama ea nama ea nama ea nama ea nama.
- Kamoo U ka Etsang Li-steak Tse Tloaelehileng Tse Ntle
- Seroa se bonolo sa Veine ea Red-Wine bakeng sa Steak
Lentsoe ho
Lijo tse ngata tse phelang hantle li qoba nama ea likhomo. Ho ja kapa ho ja nama e khubelu kapa ho sa jele hantle ho molemo bakeng sa lijo tsa hau ke taba ea khohlano pakeng tsa litsebi tsa phepo e nepahetseng. U ka fumana karabo ea botho ka ho bua ka lijo tsa hau le mofani oa hao oa tlhokomelo ea bophelo. Haeba u khetha ho ja nama ea khomo, e thabise ka mokhoa o lekanyelitsoeng. Khetha mekhoa e metle ea ho pheha 'me u kopane le nama ea hao ea khomo ka lijana tse nang le mahlakoreng a hloekileng joaloka meroho e halikiloeng kapa lijo-thollo kaofela ho boloka moralo oa hau oa ho ja.