Zingaphi iikhalori kwiNkukhu? Isifuba, isinqe, iphiko kunye nokunye

Umxholo

• Isifuba senkukhu: Iikhalori ezingama-284
• Amathanga enkukhu: Iikhalori ezili-109
• Iphiko leNkukhu: iiCalori ezingama-43
• I-Drumstick yenkukhu: Iikhalori ezingama-76
• Olunye usiko lweNkukhu
• Ulusu lweNkukhu lwongeza iiKhalori
• Upheka Njani Imicimbi Yakho Yenkukhu
• Umgca osezantsi
• Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo

Inkukhu lukhetho oludumileyo xa kuziwa kwiprotein ecekeceke, njengoko ipakisha isixa esikhulu kwindawo enye yokukhonza ngaphandle kwamafutha amaninzi.

Kwaye kulula ukupheka ekhaya kwaye kufumaneka kwiindawo ezininzi zokutyela. Izitya zeenkukhu zingafumaneka kuyo nayiphi na imenyu, nokuba ungatya luphi uhlobo lokutya.

Kodwa unokuzibuza ukuba zingaphi iikhalori ezikule nkukhu kwipleyiti yakho.

Inkukhu iza ngeendlela ezininzi, kubandakanya amabele, amathanga, amaphiko kunye namagubu. Sika nganye inenombolo eyahlukileyo yeekhalori kunye nenxalenye eyahlukileyo yeprotein kumanqatha.

Nantsi ikhalori ukubalwa kwezona ntsholongwane zithandwa zenkukhu.

Isifuba senkukhu: Iikhalori ezingama-284

Isifuba senkukhu yenye yezona ndawo zithandwa kakhulu kwinkukhu. Iphezulu kwiiprotheyini kwaye inamafutha amancinci, isenza ukuba sikhetheke kakhulu kubantu abazama ukunciphisa umzimba.

Olunye ulusu olungenalusu, olungenamathambo, oluphekiweyo lwenkukhu (172 iigrem) lunokuphazamiseka kwesondlo (1):

• Iikhalori: 284
• Iprotheni: 53.4 iigrem
• IiCarbs: 0 iigramu
• Amafutha: 6.2 iigrem

I-3.5-ounce (100-gram) yokuhambisa ibele lenkukhu ibonelela ngeekhalori ezili-165, iigrama ezingama-31 zeprotheyini kunye ne-3.6 yeegrama zamafutha (1).

Oko kuthetha ukuba malunga neepesenti ezingama-80 zeekhalori kwebele yenkukhu zivela kwiiproteni, kwaye iipesenti ezingama-20 zivela kumanqatha.

Gcina ukhumbula ukuba ezi zixa zibhekisa kwibele yenkukhu ecacileyo ngaphandle kwezithako ezongeziweyo. Nje ukuba uqale ukuyipheka ngeoyile okanye ukongeza ii-marinade okanye iisosi, uyonyusa iikhalori zizonke, ii-carbs kunye namafutha.

Inkukhu yenkukhu ngumthombo we-fat-fat source oqukethe i-zero carbs. Elinye ibele lenkukhu linee-calories ezingama-284, okanye iikhalori ezili-165 nge-ounces eziyi-3.5 (100 grams). Phantse iipesenti ezingama-80 zeekhalori zivela kwiprotheni ngelixa i-20% ivela kumanqatha.

Amathanga enkukhu: Iikhalori ezili-109

Umlenze wenkukhu uthambile kwaye unambitheka kunenkukhu yenkukhu ngenxa yomxholo wayo ophezulu.

Ithanga lenkukhu elinye elingenalusu, elingenamathambo, eliphekiweyo (52 gram) liqulathe (2):

• Iikhalori: 109
• Iprotheni: 13.5 amagremu
• IiCarbs: 0 iigramu
• Amafutha: 5.7 iigram

I-3.5-ounce (100-gram) yokuhambisa ithanga lenkukhu ibonelela ngeekhalori ezingama-209, 26 yeeprotheyini kunye ne-10.9 yeegram (2).

Ke, iipesenti ezingama-53 zeekhalori zivela kwiproteni, ngelixa iipesenti ezingama-47 zivela kumanqatha.

Amathanga enkukhu ahlala engabizi kakhulu kunamabele enkukhu, ebenza babe lukhetho olufanelekileyo nakubani na kuhlahlo-lwabiwo mali.

Ithanga elinye lenkukhu lineekhalori ezili-109, okanye iikhalori ezingama-209 nge-ounces eziyi-3.5 (100 grams). Yi-53% yeeproteni kunye nama-47% amafutha.

Iphiko leNkukhu: iiCalori ezingama-43

Xa ucinga ngokusika okunempilo kwenkukhu, amaphiko enkukhu mhlawumbi awangeni engqondweni.

Nangona kunjalo, okoko zingagutyungelwanga kwisonka okanye isosi kunye ne-deep-fried, banokungena ngokulula kukutya okusempilweni.

Iphiko lenkukhu elinye elingenalusu, elingenamathambo (21 gram) liqulathe (3):

• Iikhalori: 42.6
• Iprotheni: 6.4 iigrem
• IiCarbs: 0 iigramu
• Amafutha: 1.7 iigram

Ngama-3.5 ounces (100 gram), amaphiko enkukhu abonelela ngeekhalori ezingama-203, 30.5 yeeprotheyini kunye ne-8.1 gram yamafutha (3).

Oku kuthetha ukuba iipesenti ezingama-64 zivela kwiprotheni kunye nama-36% kumanqatha.

Iphiko elinye lenkukhu lineekhalori ezingama-43, okanye iikhalori ezingama-203 nge-ounces eziyi-3.5 (100 grams). Yi-64% yeeproteni kunye nama-36% amafutha.

I-Drumstick yenkukhu: Iikhalori ezingama-76

Imilenze yenkukhu yenziwe ngamacandelo amabini - ithanga kunye negubu. Igubu lelona candelo lisezantsi lomlenze.

Isikhuni esinye esingenalusu, esingena bonki (44 gram) siqulathe (4):

• Iikhalori: 76
• Iprotheni: 12.4 iigrem
• IiCarbs: 0 iigramu
• Amafutha: 2.5 grams

Ngama-ounces ayi-3.5 (100 gram), amagubu enkukhu aneekhalori ezili-172, iigram ezingama-28.3 zeprotheyini kunye ne-5.7 yeegram (4).

Xa kufikwa kubalo lwekhalori, malunga neepesenti ezingama-70 zivela kwiiprotein ngelixa i-30% ivela kumanqatha.

Igubu elinye lenkuku lineekhalori ezingama-76, okanye iikhalori ezili-172 ngeeyunithi eziyi-3.5 (100 g). Yi-70% yeeprotheyini kunye nama-30% amafutha.

Olunye usiko lweNkukhu

Nangona amabele, amathanga, amaphiko kunye namagubu zezona zinto zisikwayo kwinkukhu, zininzi ezinye onokukhetha kuzo.

Nazi iikhalori kokunye ukusikwa kwenkukhu (5, 6, 7, 8):

• Iziniki maxabiso zenkukhu: Iikhalori ezingama-263 nge-ounces eziyi-3.5 (100 grams)
• Umva: Iikhalori ezili-137 ngee-ounces eziyi-3.5 (100 grams)
• Inyama emnyama: Iikhalori eziyi-125 nge-ounces eziyi-3.5 (100 grams)
• Ukukhanya kwenyama: Iikhalori ezili-114 nge-ounces eziyi-3.5 (100 grams)

Inani leekhalori kwiindlela ezahlukeneyo zokusika kwenkukhu ziyahluka. Ukukhanya kwenyama kunelona nani liphantsi leekhalori ngelixa iithenda zenkukhu zinelona liphezulu.

Ulusu lweNkukhu lwongeza iiKhalori

Ngelixa ibele lenkukhu elingenalusu linama-284 khalori ane-80% yeeprotein kunye nama-20% amanqatha, loo manani ayatshintsha ngokumangalisayo xa ufaka ulusu (1).

Inye engenamathambo, iphekiweyo yenkukhu enesikhumba (i-196 yeegram) iqulethe (9):

• Iikhalori: 386
• Iprotheni: 58.4 iigrem
• Amafutha: 15.2 iigrem

Kwincum yenkukhu enolusu, iipesenti ezingama-50 zeekhalori zivela kwiiproteni, ngelixa iipesenti ezingama-50 zivela kumanqatha. Ukongeza, ukutya ulusu kongeza phantse i-100 yeekhalori (9).

Kwangokunjalo, iphiko elinye lenkukhu elinesikhumba (i-34 gram) linee-calories ezingama-99, xa kuthelekiswa neekhalori ezingama-42 kwiphiko elingenalusu (21 grams). Ke, i-60% yeekhalori kumaphiko enkuku enesikhumba avela kumanqatha, xa kuthelekiswa ne-36% kwiphiko ngaphandle kwesikhumba (3, 10).

Ke ukuba ujonge ubunzima bakho okanye ukutya kwakho amanqatha, yitya inkukhu yakho ngaphandle kwesikhumba ukunciphisa iikhalori kunye namafutha.

Ukutya inkukhu ngesikhumba kongeza inani elibalulekileyo leekhalori kunye namafutha.Thatha ulusu ngaphambi kokutya ukunciphisa iikhalori.

Upheka Njani Imicimbi Yakho Yenkukhu

Inyama yenkukhu iyodwa ineekhalori ezimbalwa kunye namafutha xa kuthelekiswa nezinye inyama. Kodwa xa uqala ukongeza ioyile, isosi, ibatter kunye nesonka, iikhalori zinokongeza.

Umzekelo, ithanga lenkukhu elingenalusu, elingenamathambo, eliphekiweyo (i-52 gram) lineekhalori ezili-109 kunye neigram ezingama-5.7 zamafutha (2).

Kodwa kwalelo thanga lenkukhu lilinyosiweyo kwiibhetri iipakethe ze-144 yeekhalori kunye ne-8.6 iigrem zamafutha. Umlenze wenkukhu othosiweyo kumgubo womgubo uqulethe ngaphezulu kwe-162 yeekhalori kunye ne-9.3 yeegram (11, 12).

Kwangokunjalo, iphiko lenkuku elingena thambo, elingenalusu (21 gram) lineekhalori ezingama-43 kunye ne-1.7 yeegram (3).

Nangona kunjalo, iphiko lenkukhu eligangathiweyo kwi-barbecue sauce linika iikhalori ezingama-61 kunye ne-3.7 gram yamafutha. Oko kuthelekiswa nempiko eqhotsiweyo kwingubo yomgubo, eneekhalori ezingama-61 kunye ne-4.2 yeegram (13, 14).

Ke ngoko, iindlela zokupheka ezongeza amanqatha amancinci, njengokuzingela ngokungekho semthethweni, ukosa, ukujija kunye nokubila, zezona ukubheja kwakho kukugcina ukubalwa kweekhalori kusezantsi.

Iindlela zokupheka, ezinje ngokuqhotsa isonka kunye nokutyabeka inyama kwisosi, zinokongeza ngaphezu kweekhalori ezimbalwa kwinkukhu yakho esempilweni. Ukukhetha ikhalori esezantsi, ncamathela inkukhu ebhakaweyo okanye eyosiweyo.

Umgca osezantsi

Inkukhu yinyama ethandwayo, kwaye ukusikwa okuninzi kuphantsi kweekhalori kunye namafutha ngelixa ubonelela ngeeproteni ezininzi.

Nazi izibalo zekhalori zezona zisikiweyo zixhaphakileyo zenkukhu engenamathambo, yenkuku engenasikhumba nge-3.5-ounce nganye (100-gram) ekhonza:

• Ibele lenkukhu: Iikhalori ezili-165
• Ithanga lenkukhu: Iikhalori ezingama-209
• Iphiko lenkukhu: Iikhalori ezingama-203
• Igubu lenkukhu: Iikhalori ezili-172

Qaphela ukuba ukutya ulusu okanye ukusebenzisa iindlela ezingekho sempilweni zokongeza iikhalori.

Ukulungiselela isidlo: Umxube wenkukhu kunye neVeggie kunye noMdlalo