Mangaki amakhilogremu enkomo yilisiwe, ethosiwe?

Imikhiqizo yenyama ikhona etafuleni lethu cishe nsuku zonke. Okungekho abantu abambelela ekudleni kwemifino noma baphoqeleka ukushiya izinhlobo ezithile zenyama ngenxa yezinkinga zempilo. Kusukela esikhathini esidlule, inyama yayisetshenziselwa ukwenza ama-broth kanye nezitsha ezigcwele, yayihlonishwa njenge-storehouse yamavithamini kanye nesibambiso satiety.

Ngokuvamile kaningi, ematafuleni ethu kubonakala yenkomo nenyama yengulube. Embuzweni: "Mangaki amakhilogreli enkomo? Kodwa ukwakhiwa kwamakhemikhali, iqoqo lamavithamini namaminerali okwenza inyama yenkomo, ihluke kakhulu ngulube. Uyanconywa ukuba anikeze ozithandayo odokotela kanye nezondlo zokudla.

Ake sibone indlela yokupheka yenkomo ukunciphisa okuqukethwe kwekhalori. Ake sikhulume ukuthi zingaki ama-khalori enkabeni abilisiwe, aphekwe noma aphekwe ngenye indlela. Chaza izinzuzo eziyinhloko zalolu hlobo lwenyama.

Ingabe kukhona inani eliqondile?

Ukusho ngokungaqondile, zingaki amakhalori enkomo, akukho ochwepheshe ongakwazi. Kungenzeka ukunciphisa inani elilinganiselwe kuphela, elizoxhomeka enhlobo yenyama, iminyaka yezinkomo, indlela yokulungiselela, nezinye izinto eziningi. Uma sikhuluma ngesilinganiso, ochwepheshe babiza isibalo sama-kilojoule angu-197 ngamakhilogremu angamakhulu omkhiqizo. Futhi ezingaphezu kwamaphesenti angamashumi ayisithupha emafutheni, konke okunye kuyi-protein.

Sesivele siqhathanisa lolu hlobo lwenyama nengulube ngokuqukethwe kwekhalori. Uyini umehluko? Ngenkomo, amaphesenti amafutha aphansi kakhulu. Ngengulube, bayoba ngamaphesenti ayishumi kuya kweshumi nanhlanu ngaphezulu kokuqukethwe okufanayo kwekhalori yomkhiqizo. Yiqiniso, inyama yenkomo ayikwazi ukubekwa eceleni kwenyama yenkukhu noma ye-turkey. Kodwa uma kuqhathaniswa nengulube, umthwalo we-pancreas nesibindi uzoba ophansi kakhulu.

Izakhiwo eziwusizo

Yiqiniso, ukwazi ukuthi mangaki amakholori enkomo, iningi lokulahlekelwa isisindo lenqaba lolu hlobo lwenyama, olukhetha i-turkey noma inkukhu. Kodwa uma ufuna ukulahlekelwa isisindo ngaphandle kokulimaza empilweni, khona-ke usuke udinga inyama yenkomo ekudleni. Ngempela, yilohlobo lwenyama "enqunyelwe" kuwo wonke umuntu obhekene nengculazi encane (futhi ekudleni "uyayeka" kakhulu) nokuntuleka kwensimbi.

Ukusetshenziswa kwenkomo yenkomo kuzokwenza umzimba wakho ube nesilinganiso esanele sensimbi nethusi, okudingekayo ukuze kusetshenziswe kahle uhlelo lwe-hematopoietic. Isibonelo, isibindi noma ithenda yesinebe yinkomo yokudla. Zingaki ukhalori ezikhona ku-100 amagremu? I-125 kuphela. Futhi inzuzo yomzimba izoletha ukudla okunjalo, futhi isibalo asithintekile nganoma iyiphi indlela.

Inyosi ebilisiwe

Yiqiniso, i-kilori ewusizo kakhulu futhi ephansi kakhulu yenkomo ebilisiwe. Ake siqonde ukuthi zingaki ama-khalori ku- yenkomo ebilisiwe nokuthi uyipheka kanjani ngendlela efanele.

Ngisho noma uthatha ingxenye egcwele amafutha, konke okufanayo lapho ukupheka okuqukethwe kwekhalori kuzokwehla ngokuphawulekayo. Izidakamizwa zize zeluleka izinkomo zokupheka emanzini amabili. Kulesi simo, amakholori azoba ngaphansi. Isibonelo, okuqukethwe kwekhalori ye-brisket kuyoba yi-215 kilojoule ngamagremu ayikhulu. Uma upheka, uthi, ulimi, uzothola okungaphezulu - amakholori angu-231. Izingxenye eziphansi zekhalori yizinhliziyo kanye ne-tenderloin. Inhliziyo ebilisiwe "iyodonsa" kuma-kilocalories angu-98, kepha ithenda eliphekiwe eliphekiwe emanzini amabili lizo "likala" kuphela ama-khalori angu-95 kuphela. Uma ufaka ucezu lwenyama enjalo ekudleni kwakho, khona-ke ukuzisola ngeke kukuhlukumeze, izilinganiso ngeke zibonise ukwanda, futhi umzimba kuphela "ngiyabonga" uzokuthi.

Kumele kuqashelwe ukuthi inyama yenkomo ebilisiwe ayisebenzisi nje kuphela ngezinkinga zokukhuluphala noma i-hematopoiesis. Kunconywa abesifazane abanobunzima obunjalo njengesikhumba esomile, izinwele ezimpofu noma izipikili. Ngenxa yokuqukethwe kwe-potassium, i-phosphorus ne-folic acid, inyama yenkomo iyithuluzi elihle kakhulu lokulwa nomdlavuza, izinkinga zomzimba nezifo zesimiso se-osseous.

Inyosi ye-Braised

Sizohamba nge "caleni" yekhalori kusukela ezindleleni ezidla kakhulu zokupheka kwenkomo kuya kokungathandeki kakhulu kokulahlekelwa isisindo. Ingaphakathi lapha iyacima. Le ndlela isetshenziswe kulawo maso uma inyama ebilisiwe kakade, njengoba ithi, i-pall futhi ifuna into ehlukile.

Yiqiniso, izitsha ezinezinyosi ze-braised zizobe zinezinto eziphezulu zekhalori ngokufaka ezinye ukudla ekudleni. Zingaki ukhalori eziphekwe yenkomo? Uma uthatha inhliziyo, khona-ke ngu-95. Futhi zingaki amakhalori azoba khona uma inhliziyo efanayo iyacinywa nemifino? Kakade kakade ama-kilojoule angu-125 ngamagremu ayikhulu. Uyabona umehluko? Futhi lapho kukhona okuqukethwe kwekhalori yemikhiqizo yangaphandle kwengezwe esitsheni, okunye kuzoba okuqukethwe okuklorile.

Kodwa kukhona okunye ukucima. Uma nje ucezu lwesilwane esibilisiwe, njengoba bekusho, akuwona wonke umuntu ongadla emhlabathini owomile, bese kuthi isidumbu senyama esiphelele siphelele. Zama ukukhetha izithako ezincane zekhalori ukuze uzifake. Isibonelo, isidlo esihlwabusayo kakhulu nesokwanelisayo siyoba uma ukhipha inyama yenkomo ngamakhowe, utamatisi, i-pepper bell. Ngaphandle kwesitsha sehlangothini, lesi sidlo sinama-kilocalories angu-121.

Beef othosiwe

Lolu hlobo lokupheka inyama alunconywa ukuba lunciphise futhi abantu ababhekene nezinkinga zesisu noma isisu senhliziyo. Ethosiwe ngamafutha futhi ngaphandle kwaleyo mafutha enkomo yodwa kuphela izolimaza isithombe kanye nomzimba njengento yonke. Qaphela ukuthi ngesikhathi sokukhathala, iningi lazo izakhi ezinomphumela omuhle emzimbeni wakho "ziyophela".

Zingaki ukhalori ezikuyo yenkomo ethosiwe? Futhi masingabibizi nje isibalo, kodwa uma siqhathanisa, ake sikhumbule ukuhluka okubilisiwe. Esikhathini esithile esikhethiwe kahle (okungukuthi, esontweni lesikhumba, ulimi noma inhliziyo) yenyama ephekiwe, njengoba sesishilo kakade, ama-95 kilocalories ngamagremu ayikhulu ayoba. Manje, qaphela! Amagremu ayikhulu wenkomo egwasiwe iqukethe ama-calories angu-384. Cabanga umehluko.

Okuqukethwe kwe-caloric ezinxenyeni ezahlukene zesidumbu

Sitshele kakade ukuthi, kuye ngokuthi ingxenye yesidumbu, okuqukethwe kwekhalori yenkomo kuyoduquko. Nazi izibonelo ezimbalwa ukwenza kube lula kuwe ukuthi ukhethe ingxenye efaneleka kakhulu isidlo sakusihlwa.

• I-low-calorie ephansi kakhulu kuyoba yinhliziyo, izinso kanye nezibopho zethenda - kusuka kuma-calories angu-77 kuya kwangu-95.
• Isibindi sinama-98.
• Ubisi - 110-125.
• I-pulp yehlombe ngaphandle kokugcwala kwamafutha - 195.
• Ihlombe ingxenye - 208.
• Ukuncintisana, ingxenye ebiza izindleko - 380.
• Ubisi nge-fatty layer - 405.
• I-high-calorie ephakeme kakhulu izoba izimbambo ezithandwa abaningi - 446.