Maoriro ari muShitimu uye Utano Hwayo Mazano
Vakawanda vanodya vane utano vakawedzera shrimp kune saladi, mupunga kana pasta ndiro, nezvimwe zvokudya zvakaonda. Asi shrimp ine utano here? Shrimp yakaderera mumakori uye yakaderera mumafuta. Asi vatengi vakawanda vanonetseka nezve cholesterol mu shrimp.
Shrimp Nutrition Facts
| Shrimp Nutrition Facts | |
|---|---|
| Kushumira Kukura 3 oz. shrimp yakabikwa kana yakabikwa (85 g) | |
| Per Serving | % Daily Value * |
| Maoriro 76 | |
| Maorikiti anobva kuFat 9 | |
| Total Fat 1g | |
| Saturated Fat 0g | 1% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 135mg | 45% |
| Sodium 699mg | 30% |
| Potassium 85mg | 2% |
| Carbohydrates 1g | 1% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Maprotheni 15g | |
| Vitamini A 7% · Vitamin C 0% | |
| Calcium 6% · Iron 1% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Nei Mazano Okugadzira Matter
Nzira dzekubika dzinoita musiyano mukuru kana iwe uchitarisa mafuta uye makoriri mu shrimp. Paunenge wabikira kana kuisa shellfish hauwedzeri mafuta akawanda uye makori anogara akaderera (sezvinoratidzwa pairira). Asi vanhu vazhinji vanodya shrimp iyo yakagadzirwa kana yakabikwa. Izvi zvinoshandura huwandu hwehutano hwakawanda.
Izvi ndizvo zvinoshandiswa nemishonga ye shrimp nenzira dzakasiyana siyana yekubika, maererano neDhadha data.
- Kana ukabika, shuga kana grill pasina mafuta iwe uchadya inenge 111 makorikiti, 21 gramu eprotheni, 1 gramu yemakrohydrate, 2 gramu emafuta, 159 milligrams yekulesterol, nemamirigiramu 422 eekisiyamu neawa matatu.
- Kana iwe ukabika, soro kana grill shrimp nebhokisi iwe uchadya anenge 130 makoriyamu, 21 gramu eprotheni, 1 gramu yemakrohydrate, 4 gramu emafuta, 2 gramu emafuta akazara, 161 milligrams echolesterol, uye 427 milligrams e sodium katatu-ounce kushumira.
- Kana iwe uchidya ruvara rwechingwa, chingwa kana kuti yakagadzirirwa shrimp yakabikwa mumafuta iwe uchadya 250 makorikiti, 12 gramu eprotini, 15 gramu yemakrohydrate, 15 gramu emafuta, 2 gramu emafuta akazara, 89 milligrams echolesterol, uye 726 milligrams ye sodium pa-matatu-ounce kushumira.
- Shrimp mune makinheni inopa 85 makorikiti, 17 gramu eprotheni, 0 gramu yemakrohydrate, 1 gramu yemafuta, 0 gramu emafuta akazara, 215 milligrams echosterol, uye 741 milligram ye sodium neawa imwe neimwe inoshumira.
- Shrimp yakachema inopa 216 makorikiti, 44 gramu eprotheni, 0 gramu yemakrohydrate, 3 gramu yemafuta, 0 magamu emafuta akazara, 544 milligrams yekulesterol, uye 1877 milligram dze sodium neawa rimwe nerimwe.
Utano Hwakawanda hweShitimu
Shrimp isha-calori, zvokudya zvakaderera-mafuta asi apo iwe unogadzira zvigungwa zvisina kuwedzerwa chingwa kana mafuta. Shrimp inopawo E-healthy-EPA uye DHA omega-3 fatty acids . Asi vamwe vashandi vanonetseka nezve cholesterol mu shrimp.
Cholesterol inhengo yakakosha iyo muviri wako unoda kuita zvakanaka. Asi kana muviri wako uine cholesterol yakawandisa, unowedzera ngozi yako yemamiriro ezvinhu ane mwoyo. Cholesterol inogadzira chikwangwani chinogona kuvhara mishonga uye kuita kuti zvive zvakaoma kumwoyo wako kupararira ropa nekubudirira.
Saizvozvowo cholesterol muzvokudya zvinotungamirira kune cholesterol yakawandisa mumuviri wako here? Vatsvakurudzi havana kukwanisa kuziva chokwadi kana cholesterol muzvokudya inowedzera dambudziko rehutano hwemoyo. Maererano neAmerican Heart Association, chiropa chako chinowedzera cholesterol kana uchidya kudya kwakakora mumafuta akazara uye mafuta. Zvokudya zvakakosha, mazai emhuka, mazai ezvekese zvakakora-mafuta uye kushandiswa kwezvokudya zvine hydrogenated mafuta ndezvakaipa zvakanyanya.
Shrimp inopa cholesterol, asi yakawandisa mafuta uye yakazara mafuta. Muna 2015, nyanzvi dzezvokudya zvinowedzera USDA Dietary Guidelines dzakabvisa muganhu wakakwana wekutsvaira. Vanoramba vachikurudzira kuti iwe unosarudza zvokudya zvakaderera mucholesterol asi kurudzira kuti iwe uise pfungwa pakuderedza kuwandisa kwemafuta uye kutengesa mafuta, kuchengetedza kudya kwako pasi pezana gumi muzana yako yakazara makoriori pazuva.
Kunyatsochengetedza uye Kubika Shrimp
IU.S. Food and Drug Administration inokurudzira kuti iwe utenge chete kutenga shrimp mushure mokunge yakanyorova, firiji kana kuratidzwa pamubhedha wakaoma wechando usingasviki. Vanopa vashandi kutsvaga shrimp iyo inopinda uye inopenya zvishoma kana kuti kwete.
Kana iwe ukatenga shrimp yakaoma, ona kuti iyo purasi haina kubvaruka kana kukuvara. Iwe unofanirwawo kudzivisa mapepaji akave akachinjwa uye akazorodzwa. Pakafu nemakristani echando kana chisvini zvinofanira kudziviswa.
Paunounza kumba kwechikafu, firiza iyo pakarepo uye shandisa mukati memazuva maviri. Kana iwe usingakwanisi kushandisa mahombekombe mukati memazuva maviri, uriisa mumupurasitiki wakavharidzirwa zvakasimba kana kuti chidimbu chevhu. Famba mufiriji kana nekudzidzira mumvura inotonhora.
Kuti ubike shrimp uchichengeteka, iva nechokwadi chokuti iwe unopisa mukati mekushisa mukati me 145 degrees. Nyama inofanira kuva yepamusoro uye inopisa.
Shrimp Recipes
Kana iwe wakagadzirira kuisa shrimp mune kudya kwakanaka, funga kuwedzera kune saladhi. Kuwedzera imwe 3-ounce kushumira kunokupa kukura kweprotheni uye kunhu.
Iwe unogonawo kugadzira shrimp uye uwedzere iwo kune imwe ndiro yako yekudya kwemanheru pamwe nemiriwo uye risi tsvuku. Dharirai lemon pamusoro pe shrimp yekunaka. Zvinovhenganiswa nemishonga uye maruva (sezvakaita garlic kana pepuru tsvuku) zvinogona kupawo shrimp kukunda zvakanyanya kana iwe uchida zvokudya zvinopisa.
- Low-Shrimp NePasita
- Low-Carb Shrimp Scampi
- Nyoka Yakabikwa neCitrus Black Bean Salad
- Salavi yeMediterranean yeOrzo Ne Shrimp
> Sources:
> American Heart Association. About Cholesterol. Webhu. April 2014.
> Berger S.et al. Dietary cholesterol uye nehutano hwepfungwa: kugadziriswa kwehutano uye meta-analysis. Magazini yeAmerica yemakiriniki ekudya. 2015; 102 (2): 276-94.
> National Institutes of Health. Mibvunzo neMhinduro paCholesterol uye Utano neNHLBI Nutritionist Janet de Jesu, MS, RD Web. February 2014.