Maorikori muKork neHealth Benefits
Nguruve dzimwe nguva inonzi "imwe nyama yakachena." Iwe unogona kutarisa kudya nyama yenguruve panzvimbo yehuku kana hutu. Asi inguruve ine utano here? Maorikori ari munguruve uye nyama yenguruve chikafu inotaridzika pamusana waunosarudza uye nzira yekugadzirira yaunoshandisa. Tsvaga kuti inguru ipi yekucheka ndiyo yakanakisisa pakudya kwako uye kuti ingagadzirira sei kuchengetedza mafuta uye makoriki akaderera.
Maorikori muKuruve uye Neruzivo Ruzivo
| Tenderloin Pork Nutrition Facts | |
|---|---|
| Kushumira Kukura 3 oz (85 g) | |
| Per Serving | % Daily Value * |
| Calories 122 | |
| Maoriki anobva kuFat 27 | |
| Total Fat 3g | 5% |
| Saturated Fat 1g | 5% |
| Polyunsaturated Fat 0.4g | |
| Monounsaturated Fat 1.1g | |
| Cholesterol 62mg | 21% |
| Sodium 48mg | 2% |
| Potassium 357.85mg | 10% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Maprotheni 22.2g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 5% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Nguruve tenderloin ndeimwe yehutano hwakanaka hwegorosi. Nyama iyi yakaonda inopa 122 makorikori uye matatu chete magiramu emafuta pahutatu hunoshumira. Uye iwe unobatsirwa kubva ku 22 gramu yeprotini apo unonakidzwa nekudyiwa kwe nyama.
Zvisinei, pane marudzi akasiyana ehove uye nzira dzakasiyana dzekugadzirira.
- A 3-ounce inguruve yega (yakabikwa kana yakabikwa ) inopa 164 makorikiti, 24 gramu mapuroteni, 7 gramu mafuta, 2 gramu mafuta akazara, 433 milligrams ye sodium uye 0 gramu carbohydrate, kana iwe ukadya zvose zvakakanganiswa uye mafuta .
- A 3-ounce yengurube yega (yakabikwa kana yakabikwa ) inopa 135 makorikori, 25 gramu mapuroteni, 3 gramu mafuta, 1 gramu mafuta akazara, 430 milligrams sodium uye 0 gramu carbohydrate, kana iwe ukangodya chete chikamu chakaoma chekucheka.
- A 3-ounce yengurube yega (yakabikwa uye yakabikwa) inopa 227 makorikiti, 20 gramu mapuroteni, 11 gramu mafuta, 3 gramu mafuta akazara, 458 milligrams ye sodium uye 11 gm carbohydrate kana iwe uchidya zvose zvakakonda uye zvakakora chikamu chekucheka.
- Chimwe chirangamu chegorosi chikoro kana steak inopa 239 makorikiti, 34 gramu mapuroteni, 10 gramu mafuta, 4 gramu mafuta akazara, 697 milligrams sodium uye 0 gramu yemakrohydrate, kana iwe ukangodya chete chikamu chakaoma chesaiti.
- A 3-ounce inoshandiswa pasi yegorosi (yakabikwa) inopa 251 makorikiti, 22 gramu mapuroteni, 18 gramu mafuta, ma gramu manomwe akazara mafuta, 337 milligrams sodium uye 0 magamu emakrohydrates.
Zvechokwadi, inguruve inoshandiswawo mune zvimwe zvinhu zvakawanda zvekudya uye nyama inogadzirwa. Idzi ndidzo dzisina kunaka shanduro dzegorosi.
- Iro -ounce inoshumira yegorosi mhonji inopa 285 makoriro, 16 gramu mapuroteni, 24 gramu mafuta, 8 gramu mafuta akazara, 629 milligrams ye sodium uye 0 gramu makhahydrates
- Chimwe chikamu chikamu chegorosi bhakoni chinopa 37 makorikiti, 3 gramu mapuroteni, 3 gramu mafuta, 1 gramu mafuta akazara, 135 milligrams sodium uye 0 gramu makhahydrates.
- Kushumira imwe chete (84 gramu) yekutora nyama yenguruve inopa 222 makorikiti, 20 gramu mapuroteni, 15 gramu mafuta, 6 gramu mafuta akazara, 670 milligrams sodium uye 1 gramu yemakrohydrate.
- A -ounce imwechete inoshandiswa spam (yakagadzirwa kubva kune inguruve gorofu uye zvimwe zvinoshandiswa) inopa 180 makoriori, 7 gramu mapuroteni, 16 gramu mafuta, 6 gramu mafuta akazara, 790 milligrams sodium uye 1 gramu yemakrohydrate.
Nguruve ndiyo yakanaka yakasimba yeproteine kana isingashandurwi uye ikabikwa pasina mimwe masa. Asi kana yenguruve ichigadzirwa kana yakabikwa nemunyu, iyo inonyanya kukosha ye sodium.
Mibvunzo Inowanzoenderana Nehombodo
Vanhu vazhinji vanobika nyama yenguruve pamba vane mibvunzo pamusoro penguruve. Iyi ndeimwe yemibvunzo inowanzobvunzwa pamusoro peiyi nyama yakatsvuka.
Inguva yakareba sei mbiriso yakakangwa yenguruve inogara yakachena kana ichichengeterwa mufiriji?
Kuchengetwa tsvina itsva yenguruve inogona kuramba iri firiji kwemazuva 2-4.
Ground nguruve ichagara yakachena kwemazuva maviri.
Ndezvipi zvakagadzirwa zvakanakisa zvegorosi?
Iyo National Pork Board inokurudzira kuti iwe utarise kudonha kwegorosi iyo inosanganisira shoko rokuti "kurega," sezvinenge mune yenguruve yakagadzikana kana kuti yenguruve yengoro.
Ndeipi nzira yakakodzera yekubika nyama yakachengetedzwa?
Nguruve inofanira kubikwa mukati mekushisa mukati me 145 ° F uye 160 ° F. Nyanzvi dzenguruve dzinokurudzira kuti iwe uone kutsetseka panzvimbo yakakura ye nyama pasina kubata chero pfupa.
Ko inguruve inogona kuve yakaoma here?
Ehe. Isa chisimbiso chegorosi kushingaira kushandisa goroza nekukanda pane ushamwari hunenge pasi pe 0 degrees. Shandisa mumwedzi mitanhatu.
Ndinogunzva sei gorosi mushure mekunge yave yakaoma?
Nguruve inofanira kunyorerwa mufiriji kwete panzvimbo yako yepamusoro.
Iyo Pork Council inoratidzira nguva dzinotevera dzekuchera kune imwe neimwe yakagadzirwa nyama.
- Zvidyo zviduku zvinotora maawa 3-5 paundi
- Gorosi yakakura inotora maawa 4-7 pound
- Rimwe-masentimita masendimita rakaputika rinotora maawa 12-14
- Ground yenguruve inoda kuenzanisirwa nehupamhi hwepakiti
Healthy Pork Recipes
Edzai mapeji mapegi matsva nemakwenzi akaoma yenguruve kuti uite kudya kwakanaka mumba mako.
- Low Carb Asian Noodle Dish neKuruve
- Nguruve uye Quinoa Salad
- Sausage Lentil uye Kale Soup
Shoko kubva
Vakawanda vanodya vakachenjera vanozadza mahwendefa avo emanheru nemafuta akaoma ane mapuroteni, akafanana nehuku nehove. Asi wadii kuedza chimwe chinhu chitsva? Funga kuwedzera imwe yenguruve ndiro kune menyu mavhiki. Itai zvinonhuwira, inakidzwe mu tacos, mumasadhi, uye kunyange mumushonga. Wakachenjera kuwedzera zvakasiyana nekudya kwako kuti uchengetedze kudya kwako kunakidza uye utano hwako huri nani pane imwe nzira.