Maoriro muSteak uye Utano Hwayo Mazano
Apo iwe unofunga pamusoro pezvokudya zvakanakisisa zvehutano kana kuora kurasikirwa , iwe unogona kunge usingafungi nezvake. Asi steak inogona kuva chikamu chekudya kwakanaka kuderedza uremu kana kuchengetedza uremu hutano hwakanaka. Zvisinei, kune nzira dzakanaka uye kwete-saizvozvo-hutano nzira dzokusarudza nekugadzirira steak kana uchida kugara wakasimba.
Pamusoro Sirloin Nutrition uye Calories kune Zvimwe Zvikamu zveMombe
| Nzombe Tenderloin Nutrition Facts | |
|---|---|
| Kushumira Kukura 3 oz (85 g) | |
| Per Serving | % Daily Value * |
| Maoriro 179 | |
| Maoriki anobva kuFat 77 | |
| Total Fat 8.5g | 13% |
| Saturated Fat 3.2g | 16% |
| Polyunsaturated Fat 0.3g | |
| Monounsaturated Fat 3.2g | |
| Cholesterol 71mg | 24% |
| Sodium 54mg | 2% |
| Potassium 356.15mg | 10% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Maprotheni 24g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 17% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Imwe kushanda yemombe ndeyemaounces matatu. Ndizvo zvehukuru hwekadhi yemakadhi. Iko koriori nemafuta zvakasiyana zvinogona kusiyana zvakasiyana, asi kushandiswa kamwe chete kwemasimbi makuru kune 158 makoriyori, kungopfuura ma gramu mashanu emafuta, zero-carbohydrates uye kuisa 26 gramu yemaprotheni.
Asi vanhu vazhinji havadyi kushumira kamwe chete kana vachifarira steak. Izvo zvakajairika kune steak kuva mana ounces, matanhatu ounces, masereji masere kana kupfuura. Chimiro cheT-bone steak , somuenzaniso, chinogona kuyera masentimita gumi uye inopa anenge 704 makorikori, 30 gramu emafuta, inenge 12 gramu yemafuta akazara uye 102 gramu eprotein, maererano neA USDA.
A filet mignon , kana nyama yenyuchi sholo steak (inoratidzwa pairira), inowanzoita shoma uye yakaonda. Maorikiti ari mu filet mignon akanyanya kuderera uye mafuta ane zvakaderera, zvakare. Asi nzira iyo iwe unogadzira iyo fileti inogona kuwedzera mafuta uye makoriori, zvakare. Mune imwe resitorendi, inowanzogadzirwa nehotela kuti iwedzere kunaka.
Iwe unoda kuwedzera zvinenge zana makorikori uye 12 gramu emafuta nokuda kwepunike yehuteti yakashandiswa panguva yekubika.
Health Health Benefits of Steak
Kudya chiyero chakakwana cheprotini kunokosha pakudya kwakanaka. Steak ndiyo yakanakisisa inopa mapuroteni. Purotini inokubatsira kuti uite musimba kuti uchengetedze utano hwakanaka uye kudya mapuroteni panguva yezvokudya kunogona kukubatsira kunzwa wakakwana kwenguva yakareba.
Nzombe inobatsirawo vitamini B12, niacin, selenium, uye zinc.
Izvo zvakaderera kuti zvive ndezvekuti yakakwirira mucholesterol uye inogona kuva yakakora mumafuta akazara. Parizvino, Academy yezvokudya uye Dietetics inokurudzira kuti mafuta ako akazara anodikanwa haafaniri kuva anopfuura 7-10 kubva muzana yehuwandu hwezuva rega rega. IAmerican Heart Association inokurudzira kuti iwe urege mafuta ako akazara achidya kusvika ku5-6 kubva muzana yemakori ako ose.
Izvozvo zvinoreva kuti kana iwe ukadya makorikiti makumi maviri zuva rega rega, saka iwe unofanirwa kudya mafuta gumi nemazana gumi nemaviri emafuta akazara, maererano neAHA guideline. Dzimwe dieters inogona kuudzwa navanachiremba kuti vadye kunyange mafuta mashoma akazara kupfuura izvozvo. Vazhinji vedu tinodya mafuta akawanda akazara kupfuura anokurudzirwa.
Saka ndeipi nzira yakanakisisa yekudya steak uye kugara mumitemo ine utano? Iko kune zvimwe zvakagadzirwa zvitsvuku izvo zviri nani kune vamwe.
Kusarudza nekuchengetedza Steak
Kana iwe uchida nyama yakatsvuka uye uri kuedza kudzikisa pasi kana kuchengetedza uremu hutano hwakanaka, bheji yako yakanakisisa ndeyokudzivirira yakakwirira mafuta pasi nyama uye kusarudza yakanakisa steak. John Kennedy ndiye Mutariri wezvokudya uye wezvokudya paOmaha Steaks. Akapa mazano mashomanana ekutenga steak paunenge uchiedza kuderedza uremu.
"Edza kutarisa kudonha nemafuta mashoma.
Zvimwe zvakakosha zvakakonzera zvinosanganisira sirloin top, nyama yechingwa, uye filet mignon. "Anotaura kuti Omaha Steak's 5-ounce anoshandisa filet mignon ine 220 makoriki uye 10 gm emafuta.
Anowedzera, zvakadaro, kuti mafuta (marbling) ndiwo anopa setak zvinonaka. "T-mapfupa uye ribeyes zvinowanzova nemakwikwi akawanda kudarika mamwe ekucheka kwechiuno," anodaro. Saka izvo zvakagadzirwa zvinofanira kufara ne dieters mumwero.
Apo iwe unotenga steak paresitoro, nyanzvi dzinokurudzira kuti iwe unoshanyira mucheki usati watarisa kunze kuitira kuti nyama yako igare inotonhora uye itsva. Zvadaro firiji kana kuisa fodya yako pakarepo kana zvichibvira mushure mekutenga.
Paunogadzirira, kubika maererano nezvaunofarira. Rimwe steak inofanirwa kuve yakagadzirirwa kusvika kunopisa ye 145 degrees Fahrenheit, chidimbu chechikafu chinofanira kugadzirirwa kusvika kune digrii 160 Fahrenheit uye patsika rakanyatsogadzirwa richasvika 170 degrees Fahrenheit, maererano neKattleman's Beef Board.
Nzira Dzakanaka Dzakagadzirira Steak
Kana uchinge wasarudza yako kudyiwa, nzira yakanakisisa yekudya steak uye kuchengetedza kalori yako uye mafuta ekugadzirisa kushandisa nzira yakagadzirira yekugadzirira. Kennedy inopa mazano mashomanana kuitira kuti kudya kwako kuve noutano.
- Chengetedza mafuta anooneka kunze kwekuti usati watanga prepping. Iwe unogonawo kukumbira bhenekeri yako kuti udimbure mafuta kana kutenga steaks izvo mafuta acho abviswa.
- Sarudza nzira yakakosha yekubika kuti uchengetedze koriori uye mafuta zvakagadziriswa. Bira, grill, kana kubika nyama pane grill kana pan iyo inoderedza mafuta.
- Ramba uine chikamu chekuita mupfungwa mupfungwa. Yeuka kuti kushanda kamwe chete kune maawa matatu chete.
Iwe unogonawo kuchengetedza vhiki yako yega mafuta uye koriori kuverenga mukudzora nekuenzanisa kudya pamwe nezvikafu zvinosanganisira zvimwe zvipenyu zvine utano hweprotini . Zvimwe mapuroteni anopa utano zvinosanganisira tuna, salmon chicken, bison kana swordfish.
Steak Recipes
Edza imwe nyama yemombe yegomba kuti ugadzirire steak mumba mako.
Shoko kubva
Vakawanda vanodya utano vanochengetedza nyuchi. Zvichida kana usinga kudya nyama tsvuku ndezvakanaka kuti kudya kwako kuve chinhu chinokakavadzana pakati pevadzidzisi vezvokudya. Iwe unogona kuwana mhinduro yako pachako nekukurukura kudya kwako pamwe nehutano hwako. Kana iwe ukasarudza kudya nyama yemombe, inakidzwa nayo mumwero. Sarudza mazano ekugadzira uye kuenzanisa nenyuchi yako neyemadivi edivi rezvokudya semiriwo yakakoshwa kana mbeu yose kuitira kuti urambe uchidya chirongwa.