Mefuta ea Mafura a Khoho le Melemo ea Bophelo
Letlalo la khoho ke lijo tse tloaelehileng lijong tsa batho ba bangata ba phetseng hantle le ba phetseng hantle. Ke mohloli o moholo oa protheine e omeletseng. Dieters ea jang liprotheine tse lekaneng haholo li boloka mesifa le ho boloka metabolism e phetseng hantle. Empa ho leka ho bala nama ea mahe a linku e ka ba ntho e makatsang hobane khetho ea malinyane ea khōhō e rekisoa.
Li-calories tsa mafura le phepo e nepahetseng
| Boneless, Ho se na Letlalo la Khoho ea Matsoho | |
|---|---|
| Ho Sebeletsa Bohlokoa ba Ho sebeletsa (li-ounces tse 3) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 102 | |
| Lik'halori tse tsoang Fats 18 | |
| Kakaretso ea Fat 2g | 10% |
| Fat Satated Fat 2g | 9% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 1g | |
| Cholesterol 53mg | 18% |
| Sodium ea 46mg | 2% |
| Potassium 159mg | 3% |
| Li-carbohydrate 0g | |
| Protheine 19 | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 1% · Iron 4% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Mafu a likhoho ke mohloli o motle oa liprotheine 'me o fokolloa ka mafura' me a le tlaase ho sodium. Mafu a likhoho a fana ka ligrama tse ngata tsa lik'habohaedreite, kahoo ke lijo tse tlaase tsa carb. Ho tloha ha matsoele a likhoho a le mefuta-futa, ho bonolo ho kenyelletsa lijo tse phetseng hantle.
Empa lik'hilojule tsa likhoho li ka ba tse tenyetsehang. Boholo ba lesapo la kana bo tla ama khalori ea palo. Sefuba sa khoho se se nang molekane o ka bang li-ounces tse tharo kapa boholo ba palema ea letsoho la hao. Tse ngata tsa khoebo tse pentiloeng ka khoebo li le khōlō ho feta tseo. Kahoo haeba u ja sefuba se le seng, mohlomong u ja ho feta ho sebeletsa e le 'ngoe feela.
'Me, ha e le hantle, haeba u boloka letlalo maling a hau, mafura le khalori li tla ba ngata haholo. Khofu eohle ea khoho le letlalo e fana ka lik'hilojule tse 366, ligrama tse 55 tsa protheine, 0 dikgerama tsa lik'habohaedreite, 14 dikgerama tsa mafura, ligrama tse 4 tsa mafura a tletseng 'mele le lilograma tse 132 tsa sodium.
Mokhoa oa ho lokisetsa le li-sauces kapa litlolo tse ling tseo u li eketsang li ka etsa phapang e khōlō.
Lik'hilograma tse tharo tsa khōlo ea linku li fana ka lik'hilojule tse 170, 1 gram ea lik'habohaedreite, ligrama tse 11 tsa mafura, le ligrama tse 15 tsa protheine.
Sefuba se seng se omisitsoeng sa khoho se na le lik'hilojule tse 364, ligrama tse 34 tsa protheine, 13 dikgerama tsa lik'habohaedreite, 18 dikgerama tsa mafura, le ligrama tse 697 tsa sodium.
Melemo ea Bophelo ea Khoho ea Khoho
Letlalo la khoho ke mohloli o motle haholo oa liprotheine tse mafura.
Liprotheine li thusa 'meleng oa hao ho boloka mesifa ea' mele le ho u thusa ho haha mesifa haeba u kopanela lenaneong la matla.
Lefu la khoho le eona ke mohloli o motle haholo oa selenium , phosphorus , vithamine B6 le niacin. Ho itšetlehile ka mokhoa oo u o khethang, matsoele a kana a boetse a le tlaase ka sodium.
Ho Khetha le ho pheha Khoho ea Khoho
O ka reka matsoele a likhoho a etselitsoeng pele 'me a itokiselitse ho a sebelisa. Libakeng tse ngata tsa mabenkele le matloana a mangata u ka 'na ua fumana matsoele a likhoho a nang le serame le a koahetsoeng ka bomong. Haeba u reka e 'ngoe ea likhetho tsena tse loketseng, etsa bonnete ba hore u hlahloba phepo e nepahetseng ea boitsebiso. Mefuta ena e sa tšoaneng ea kana e ka fana ka sodium e eketsehileng.
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. Khoho e sa boneng e lokela ho fihla mocheso o ka hare oa likhato tse 170 tsa Fahrenheit, 'me phofshoana ea bone e lokela ho fihla likhatong tse 180 tsa Fahrenheit. Etsa bonnete ba hore u hloekise libaka leha e le life moo u lokisitseng khōhō e tala.
Khoho e lokela ho bolokoa ka sehatsetsing. Khoho e ka boela ea bolokoa ka likhoeli tse robong.
Mokhoa o Molemo oa ho Lokisetsa Lebese la Khoho
Tsela eo u lokisang sefuba sa khoho ka eona e ka eketsa lik'hilojule tse makholo mafura a hao a ho qetela a mafura le a k'halori.
Ho ruruha, ho ruruha kapa ho belisa sefuba hangata ke mekhoa ea ho itokisa hantle. Ho chesa kapa ho romela nama ka botoro kapa oli ho tla eketsa mafura le lik'hilojule. Ho phaella moo, ho eketsa li-condiments tse kang barbecue sauce, oli ea mohloaare, kapa li-sauces tsa ho pata li tla matlafatsa khalori ea hao le ho ja mafura.
Li-Breast Recipes le Litlhahiso
Na u hloka lijo tsa matsoho tsa kapele le tse bonolo? Tlhahiso ena e potlakileng le e bonolo ea Khoho ea Chicken le Litapole le Veggies e ka etsoa ka Sontaha bosiu ho fana ka lijo tsa beke tse tloaelehileng tsa beke. E-ba le lijo pele le ho li boloka ka sehatsetsing kahoo ba se ba loketse ho ea ha u khutlela hae ka mor'a mosebetsi oa letsatsi le lelelele.
Empa hopola hore u ka sebelisa sefuba sa khoho e tlaase ka mefuta e sa tšoaneng ea diresepe. Ka mohlala, Li-Breasts tse nang le likolobe tse tlaase haholo ke mokhoa o monate oa ho thabela protheine e omeletseng haeba u latela lijo tse tlaase tsa lik'habohaedreite. U ka boela ua lahlela sefuba sa khoho ka holim'a salate ea hao e ratang bophelo bo botle , sopho e phetseng hantle , kapa u eketsa lesapo la khoho mokotleng oa pita ka li-veggies bakeng sa lijo tsa motšehare le lijo tsa motšehare.
Lentsoe le Tsoang ho
Hopola hore le hoja sefuba sa khoho ke lijo tse nang le phepo e nepahetseng bakeng sa dieters, ho ja lijo leha e le life ho ka etsa hore boima bo be boima. Sebelisa lisebelisoa tse bohlale tsa thibelo ea karolo ea karolo le lisebelisoa ka lijo tsena le lijo tsohle tsa hau le ho ja lijo tse sa hlahisang lijo bakeng sa ho fihla le ho boloka boima ba hau bo botle.
> Mohloli:
> United States Lefapha la Temo. National Database Nutrient Database bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/