Chicken Breast Calories uye Utano Makomborero
Chizidzi chechii chikafu muzvokudya zvevakawanda vakawanda vanodya uye vanoshanda. Icho chinhu chakakura chechionda cheprotein. Dieters uyo anodya mapuroteni akakwana anowanzochengetedza misi mizhinji uye kuchengeta utano hwakanaka hwemetabolism. Asi kuedza kuverenga chifu chekudya makorikori kunogona kuva kunonyangadza nokuti nhengo dzekufu dzekufu padhorochi dzinosiyana.
Chicken Breast Calories uye Nutrition
| Boneless, Skinless Chicken Breast Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Kushumira (3 ounces) | |
| Per Serving | % Daily Value * |
| Maoriro 102 | |
| Maoriro anobva kuFat 18 | |
| Total Fat 2g | 10% |
| Saturated Fat 2g | 9% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 1g | |
| Cholesterol 53mg | 18% |
| Sodium 46mg | 2% |
| Potassium 159mg | 3% |
| Carbohydrates 0g | |
| Mapuroteni 19 | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 4% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Mazamu ehuchi ndiwo maitiro akanaka emuprotini uye anowedzera mumafuta uye akaderera mu sodium. Mazamu ehuchi anopa zero magamu e-carbohydrates, saka ivo vane zvokudya zvakaderera-carb. Sezvo mazamu ehuchi akashandura zvakanyanya zviri nyore kuisa muzvokudya zvine utano.
Asi nyama yekakori inogona kuva yakaoma. Urefu hwehwamanda yehuku huchachinja huwandu hwekoriori. Kushanda kamwe chete kwechizi yehuku kunenge maounces matatu kana ukuru hwesendwe muruoko rwako. Nzvimbo dzakawanda dzekutengeswa dzakaputirwa mazamu dzakawanda zvikuru kupfuura izvozvo. Saka kana iwe ukadya chisungo chimwe chete, iwe unogona kunge uchinge uchinge uchinge uchishumira.
Uye, zvechokwadi, kana iwe uchichengeta ganda pazamu rako, mafuta nekoriori yepamusoro achave akakwirira zvikuru. Iyo yose mukaka wekuku neganda inopa makirori 366, 55 gm proteiniti, 0 gramu yemakrohydrate, 14 gramu emafuta, 4 gramu emafuta akazara uye 132 milligrams sodium.
Nzira yekugadzirira uye chero michero kana mavhiri aunowedzera anogona kuita mutsauko mukuru zvakare.
Mafuta matatu e rotisserie chicken anopa 170 makorikiti, 1 gramu yemakrohydrate, 11 gramu emafuta, uye 15 magamu emapuroteni.
Chimwe chepakati chinotengwa chika chika chinopa 364 makorikiti, 34 gramu eprotheni, 13 gm carbohydrate, 18 gramu emafuta, uye 697 milligrams sodium.
Utano Hutsva yeBuchi Chibereko
Chizifu chechii ndiyo inonyanya kukosha yeprotein-fat fat.
Purotini inobatsira muviri wako kuchengetedza misi miviri uye inokubatsira kuvaka musumbu kana iwe uchiri kuita chirongwa chemasimba.
Chizifu chekuku uyewo chinyorwa chakanaka che selenium , phosphorus , vitamini B6, uye niacin. Zvichienderana netsika yekubika iwe yaunosarudza, mazamu ehuku inowanzove yakaderera mu sodium.
Kusarudza uye Kubika Chika Chirwere
Iwe unogona kutenga mazamu ehuku akafanirwa kugadzirirwa uye akagadzirira kushandisa. Munzvimbo dzakawanda dzezvokudya zvekudya uye mabhuku makuru akawanda unogonawo kuwana mazamu ehuchi dzakasviba uye zvakaputirwa. Kana iwe ukatenga chimwe chezvinhu izvi zvakasarudzwa, iva nechokwadi chekutarisa chikafu chokwadi chirairo. Izvi zvakasiyana-siyana zvezamu dzekuku zvinogona kupa saridhi.
Paunenge uchibika huku, iva nechokwadi chokuti iwe unobika nkhuku kune yakakodzera mukati mekushisa kwekudya kuchengetedza zvokudya. Boneless chicken inofanira kusvika mukati mekushisa kwe 170 degrees Fahrenheit, bone-in chicken inofanira kusvika 180 degrees Fahrenheit. Iva nechokwadi chekuchenesa zvakakwana nzvimbo ipi neipi yawakagadzira huku yakagadzirwa.
Chicken inofanira kuchengetwa mufiriji. Nyuchi inogonawo kuve yakanyungudzwa kwemwedzi mipfumbamwe.
Nzira Dzakanaka Dzakagadzirira Chirwere Chechi
Nzira iyo iwe unogadzira chifu chekuku inogona kuwedzera mazana emakoriori kumafuta ekupedzisira uye calori nhamba ye nyama yako.
Kunyorera, kunyorera, kana kubika bvudzi kazhinji ndiyo nzira yakagadzirira yekugadzirira. Kusvetwa kana kuisa nyama muhutura kana mafuta kunowedzera mafuta nemakori. Mukuwedzera, kuwedzera condiments yakadai sebakiti sauce, mafuta omuorivhi, kana kutapira sauces kuchawedzera koriori uye mafuta ekudya.
Chicken Breast Recipes uye Mazano
Iwe unoda kukurumidza kudya uye nyore nyore chifu chekudya here? Izvi zvinokurumidza uye zviri nyore Chicken Breast Nemapatata uye Veggies recipe zvinogona kugadzirirwa musi weSvondo usiku kuti ipe vhiki yezvokudya zvemazuva ano. Tanga-peta zvokudya uye uzvichengetedze mufiriji kuitira kuti vakagadzirira kuenda kana iwe uchidzoka kumba mushure mekushanda kwezuva refu.
Asi yeuka kuti iwe unogona kushandisa yakaderera-koriori chifu chekudya mumhando dzakasiyana dzemakereke, zvakare. Semuenzaniso, Low-Carb Stuffed Chicken Breasts inzira inonakidza yekufadzwa neprotini yakakosha kana iwe uchitevera kudya kwemanyokodhase. Iwe unogonawo kukanda chifu chekuku pamusoro pekunakidzwa kwako kwehutano hwakanaka, soupano hwakanaka , kana kuwedzera mazamu ehuku kune pita yepita nemaketeni kuitira kudya kwemasikati kana kudya kwemanheru.
Shoko Rinobva
Yeuka kuti kunyange chifu chekuku chikafu chine utano, chakakwana-cheori che dieters, kudya kudya chero kupi zvayo kungaita kuti uwedzere kuwedzera. Shandisa mashandisi ekugadzirisa zvikamu uye mazano nehukudya ichi uye pane zvese zvekudya uye zvokudya zvekudya kuti uwane uye uchengetedze uremu hwako hwakanaka.
> Kwakabva:
> United States Dhipatimendi Rezvekurima. National Nutrient Database ye Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/