Mhando dzakasiyana dzema ham dzine kusiyana kwehutano hwakanaka
Hamu ndiyo inopindira yezvokudya zvakawanda zvezororo. Kunyange zvazvo isiri yakakwirira-koriori chisarudzo chekudya, kune imwe ham calori uye chikafu chokwadi icho dieters uye vanodya vane utano vangave vachida kufungisisa vasati vagara pasi kwekudya kwezororo.
Nutritional Facts About Ham
| Ham Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 slice (rimwe chete) | |
| Per Serving | % Daily Value * |
| Maoriro 37 | |
| Total Fat 1g | |
| Cholesterol 11mg | 4% |
| Sodium 63mg | 2% |
| Potassium 129mg | 3% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Shuga 0.6g | |
| Protein 5g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 0% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Zvechokwadi, vashomanana vanhu vanodya imwechete ye ham; imwe inoshandiswa kushumira yaizova maounces matatu. Zvakakoshawo kuziva kuti koriori nhamba ye ham inogona kusiyana zvichienderana nechitarisiko uye chinyorwa chaunotenga.
Kushanda imwechete yeHadhi yezororo inenge ma 3 ounces kana 84 magamu. Pane 130 makirogiramu mune pfupa-in, inenge yakasvibiswa, nyuchi yakasungwa yakawanda yaunowanzoona patafura yezororo. Iwe uchawanawo magiramu mana emafuta pakushanda, 5 magamu e-carbohydrates uye 1,230 milligrams ye sodium.
Kana iwe uchiita sandwich ham, iwe ungasarudza ham slices kubva pamunun. Chimwe chidimbu che nyama yekudya nyama chinopa makori 37, 5 gramu eprotheni, 0 magamu e-carbohydrate, 1 gramu yemafuta, uye inokwanisa kupa 368 milligrams ye sodium. Vanhu vazhinji vanoshandisa zvinopfuura imwechete ye ham apo vanovaka sandwich, iva nechokwadi chekuwedzera idzi nhamba nhamba yezvidimbu zvaunoshandisa kuti uwane huwandu hwenyu mafuta nemagetsi.
Kushanda imwechete (imwe yepakati pezvakagadzirwa) yemakinini yakakonzerwa inopa makori 55, 7 gramu eprotini, 0 gramu yemakrohydrate, 3 gramu yemafuta, uye 517 milligrams ye sodium. Inosanganisirawo kubatsira kukuru kwe nitrate uye nitrites, yakashandiswa kuchengetedza nyama yakarapwa. Kunyange zvazvo vamwe vanhu vane hanya pamusoro pezvidziviriro izvi, hapana humwe humwe uchapupu hwekuti hunokuvadza.
Health Health Benefits of Ham
Hamu ishamwari yakanaka yeprotheni. Ichowo chinyorwa chakanaka che selenium, phosphorus, zinc, vitamini B6, B12, thiamin, riboflavin, niacin, uye choline. Zvichienderana nemhando dzakasiyana uye yekubika, ham inogonawo kuva yakaderera mumafuta.
Saka zvinoreva kuti ham ane utano here? Kazhinji haisi mafuta kana koriori kuverengwa kwehu, iyo inofanirwa nehutano kudya. Hamu ine mukana wakakura we sodium. Kune vanhu vari mukudyiwa kweDASH yakakurumbira , kushumira kamwe chete kunosanganisira chikamu chezuva rose chesodium. Kunyange kana iwe usingateereri kudya kwehutachiona , munyu wakawandisa unogona kuita kuti uwane uremu hwemvura.
Kana iwe uchida kuderedza zvakare pa sodium, tsvaga pasi yakaderera yezvokudya zvemasikati masikati , kusanganisira pasi munyu munyu.
Mibvunzo Inowanzoenderana neHamu
Chii chinonzi gammon? Iko gamboni yakafanana nenyama here?
Gemoni ndiro gumbo rekona renguruve. Hamu anobvawo kumucheto wegumbo wehave, asi gamoni inotengeswa yakasvibirira, yave ichirapa, uye inofanira kubikwa usati wadya. Hamu anotengeswa akagadzirwa uye akagadzirira kudya. Gammon chikafu chakafanana nenyama yekudya. Iko kune maawa makumi maviri nemaviri emakirori mubasa rimwe chete remakononi, 5 gramu emafuta, 18 gramu eprotheni, 1 gramu yemakrohydrate uye 1023 milligrams e sodium.
Chii chinonzi prosciutto? Izvo zvine utano kupfuura ham?
Prosciutto ndiItaly ham iyo yakaoma-inoporesa.
Vanhu vazhinji vanofarira prosciutto vanoidya zvakanyanya zvakanyatsodyiwa kuitira kuti iwe unogona kudya zvishoma makori neiyi ham yachinja. Rimwe slice reprosciutto rinopa 18 makori.
Kusarudza nekuchengetedza Ham
Paunenge uchitenga ham yezororo, chiyero kuti munhu mumwe nomumwe achadya imwe hafu pound kana kuti pasi. Zvadaro utengese nefupa-in kuti uwane tambo inonaka kana kuti isina mari kuti uwane nyore uye nyore kunyorera.
Hamu zvasara zvinofanira kuchengetwa mufiriji. Kazhinji, ham yakanaka kwemazuva 5-8. Hamu inogona kunge yakanyungudzwa kwemavhiki mana.
Nzira Dzakanaka Yokugadzira Hamu
Kuti uite hupfu hunoita hutano hwakanaka, edza kubatanidza nyama nezvokudya zviri pasi mu munyu.
Vachabatsira kuenzanisa zvakasvibiswa nehupamhi yehudhi yehupenyu. Nechokudya ndiro yakabikwa mbatatisi yakabikwa, artichokes, karoti, maharishe emavara kana bhukwa rakashata zvinoshanda zvakanaka.
Kuva nesangweji ye ham? Sarudza chingwa chose chegorosi chakasara mumunyu uye chakanyanya mu fiber. Kusarudza imwe mhando yechingwa, yakadai sedreissant , yaizopa zvishoma zvinyorwa uye mamwe maoriyori kubva kumafuta. Kukaja yako yakanaka iwe unogona kuwedzera zvinokonzera pasi midzi yega yega kuti ugove kudya. Sliced radishes kana celery zvakakwana. Unogonawo kusarudza cucumber, cauliflower kana cherry tomato.