Mangani macalorie ari muzamu rehuku?

Mangani macalorie ari muzamu rehuku?

Huwandu hwemakoriyumu mumazamu ehuku hunochinja zvichibva pane zvakati wandei, kusanganisira kukura kwezamu pacharo uye mabikirwo arakaitwa, kungave nekugocha, kugocha kana kufashaira.

Pamusoro pemashandisirwo azvo, sekudya neganda kana kuti risina, kana nekuwedzera kwakasiyana senge sosi uye zvimwe zvinhu. Izvi zvinhu zvakabatanidzwa zvinotarisa kukosha kwekudya kwemazamu ehuku.

Zamu rehuku risina kubikwa, risina ganda uye risina bhonzo

Mazamu ehuku asina ganda, asina bone isarudzo yakakurumbira kune avo vari pakudya nekuda kwekushomeka kwavo kwekoriori. Pamagiramu 100 emhando iyi yehuku, pane 120 macalorie.

Kana tikatarisa chimedu chihombe, chakaita sechinorema magiramu 272, chine 326 macalorie. Idzi ruzivo runobatsira mukuronga kudya kwezuva nezuva kuchengetedza hutano hwekudya.

Zamu rehuku risina kubikwa, risina ganda uye risina mabhonzo

Heino ruzivo pamusoro pehuwandu hwemakoriyumu mune zvimedu zvechingwa zvehuku izvo zvisati zvabikwa, uchifunga nezvekubviswa kweganda nemapfupa kubva mairi:

  •  Pamagiramu 100 ehuremu, ine 263 macalorie.
  • Chimwe chidimbu chidiki chinorema magiramu gumi nemashanu chine 15 makorikori.
  •  Pazvidimbu zvina zvine huremu hwemagiramu makumi matanhatu nemaviri, uchawana 62 makori.

    Idzi nhamba dzinopa kutarisa kwakapfava, kwakadzama kwehutano hwehuku zamu rakagadzirwa nenzira iyi, zvichiita kuti zvive nyore kune vanhu kufungidzira macalorie avo ezuva nezuva.

Chifu chehuku yakakangwa muovheni, cheka kuita zvidimbu, isina ganda uye isina bone

Pano tichataura pamusoro pemakorikori muchidimbu chehuku yakakangwa muvheni, iyo ganda nemapfupa zvakabviswa. Rudzi urwu rwechikafu runosiyana muhuremu uye saka nhamba yemakoriori mairi inosiyana.

  • Kana tikatarisa huremu hwe100 gramu yehuku iyi, tichaona kuti ine 79 makori.
  • Zvisinei, kana tine zvidimbu zviviri zvehuku iyi imwe neimwe inorema magiramu makumi maviri nerimwe, iyo yose yevose ichava 21 gramu.

    Pfungwa ndeyokuti iwe unogona kuziva nhamba yemakoriyumu muhuku yakakangwa nekuziva uremu hwayo, uye izvi zvinokubatsira kuti unyatsoona macalorie aunodya.

Zamu rehuku mbishi neganda

Pano iwe unowana ruzivo nezve simba rekudya munyama yehuku yehuku yakasvibira inochengeta ganda rayo, uye inosiyana zvichienderana nehukuru.

  • Pamagiramu 100 ega ega ehuku zamu neganda, kune 172 makorikori.
  • Kana tikatarisa hafu yezamu yehuku inorema 145 gramu, tichaona kuti ine 249 makori.

Chifuva chehuku chine ganda

Ngationei kuti macalorie mangani ari muzamu rehuku rakagochwa rine ganda riri pamusoro, zvichibva pauremu hwakasiyana.

  • Kana tichitarisa magiramu zana ezamu rehuku, tinoona kuti inopa muviri anenge 100 makorikori.
  • Kana tikasarudza chimedu chinorema magiramu makumi mapfumbamwe nemasere ehuku isina bhonzo, inochengetedza 98 macalorie.
  • Kana isu tichitaura nezve kapu yakazara nenyama yehuku zvidimbu zvinorema 140 magiramu, izvi zvinoreva kuti ine 276 macalorie.

Zamu rehuku rakabikwa neganda

Nyama yehuku yakabikwa, ingave ine kana isina ganda, isarudzo ine utano kune vakawanda. Pazasi pane kupatsanurwa kwesimba rinopihwa nechikafu ichi mumaremu akasarudzwa:

Kune yega yega 100 magiramu ehuku yakabikwa zamu neganda, kukosha kwekudya kunenge 184 makorikori.
- Kana tikasarudza hafu yehuku isina mazamu, iyo inorema inenge 110 gramu, inochengetedza 202 makorikori.
Kana tichitarisa kapu yehuku yakabikwa yakachekwa, inorema magiramu 140, tinoona kuti ine 258 macalorie.

Nhamba idzi dzinoratidza zvakajeka kuti uremu hwehuku dzakasiyana uye nzira yekugadzirira inogona kukanganisa sei kudya kunovaka muviri, iyo inobatsira pakusarudza chiyero chakakodzera zvichienderana nezvinodiwa zvesimba.

Zamu rehuku rakakangwa risina bhonzo

Zamu rehuku rakakangwa, risina bhonzo uye risina ganda, rinopa hutano hwakasiyana hunoenderana nehukuru hwayo. Pamagiramu zana echidimbu ichi, pane 100 macalorie. Kana tikatarisa hafu yezamu yehuku inorema ingangoita magiramu makumi masere nematanhatu, inotipa 187 macalorie.

Zamu rehuku rakakangwa risina bhonzo

Ngationgororei pamwe chete hutano hwehuku yakagochwa isina bhonzo kana ganda, nekutarisa kwedu pahuwandu hwemacalorie zvichienderana nehuremu:

Pamagiramu zana ezamu rehuku, pane 100 macalorie.
- Kana ukasarudza hafu yezamu yehuku inorema anenge 86 gramu, iwe uchawana 142 makorikori.
Paunodya kapu yezvimedu zvezamu rehuku, iyo inorema ingangoita 140 gramu, ine 231 makorikori.

Ruzivo urwu runobatsira kuona huwandu hwemakoriyumu anopedzwa zvichienderana nehukuru hwekushumira hwezamu rakakangwa rehuku.

Zamu rehuku rakabikwa, risina bhonzo, risina ganda

Kukosha kwekudya kwezamu rakabikwa rehuku risina bhonzo kana ganda rinosiyana zvichienderana nekukura kwayo, sezvo chidimbu chimwe nechimwe chinopa huwandu hwakasiyana hwesimba rinoyerwa mumakori.

  • Semuenzaniso, chidimbu che 100-gram yehuku yehuku inopa muviri anenge 151 macalorie.
  • Kana ukasarudza kudya hafu yezamu yehuku inorema 95 gramu, iwe uchawana 143 makorikori.
  • Paunenge uchitarisa imwe sarudzo, yakadai sekudya kapu imwe yehuku yakachekwa, iyo inofungidzirwa kuti inorema magiramu 140, uchaona kuti iyi sarudzo inopa muviri inenge 211 makori.

Zamu rehuku rakabikwa risina bhonzo

Kudya mazamu ehuku akabikwa akabviswa ganda uye mapfupa isarudzo inosarudzwa kune avo vari pakudya. Heino ruzivo nezve macalorie ayo zvichienderana nehukuru hwechidimbu:

- Pamagiramu ega ega ehuku zamu, pane 100 makorikori.

- Kana iri chidimbu chinorema 181 gramu, iwe uchawana 284 makorikori.

Ruzivo urwu runobatsira kuona huwandu hwakakodzera hwechikafu kumunhu wega wega zvichibva pane zvavanoda.

Zamu rehuku rakagochwa risina ganda

Ngatitaure nezve kukosha kwekudya kwezamu rehuku rakagochwa rakabviswa mapfupa neganda. Rudzi urwu rwenyama isarudzo yakanakisa kune avo vanoda kudya chikafu chine mapuroteni uye mashoma mumafuta.

Pamagiramu ega ega ehuku yakagochwa zamu, pane anenge 100 makorikori. Kana tikatarisa chidimbu chose chinorema anenge 151 magiramu, ine 196 macalorie. Ruzivo urwu runobatsira kune avo vanoshuvira kutarisa huwandu hwemacalorie avanodya zuva nezuva.

Boneless yakakangwa huku zamu nemusanganiswa

Ngatidzidzei nezve kukosha kwekudya kwezamu rakakangwa rehuku mushure mekubvisa bhonzo, tichipa manhamba zvichienderana nehuremu hwakasiyana:

  • Kune 100 magiramu echikafu ichi, iwe uchaona kuti inokupa iwe ine simba kukosha kwe260 macalorie.
  • Kana ukasarudza kudya hafu yezamu rehuku rinorema magiramu 140, iwe uchawana anenge 364 macalorie kubva mairi.

Boneless huku yechipfuva yakaputirwa muupfu uye yakakangwa

Ngatitaurei nezve simba rinokosha rehuku yakakangwa mushure mekuvhara muupfu, mushure mokubvisa pfupa kubva pairi, uye kuti iyo makorikori anosiyana sei zvichienderana nekurema kwechidimbu.

  • Pamagiramu ega ega ehuku yakakangwa nenzira iyi, tinoona kuti inotiponesa 100 macalorie.
  • Kana tikasarudza chidimbu chehafu yehuku zamu, uye huremu hunosvika magiramu makumi mapfumbamwe nemasere, chidimbu ichi chine macalorie angangoita 98.

Ruzivo rwekudya kwemazamu ehuku

Yese magiramu zana enyama yehuku yenyama ine 100 makorikori, 100 magiramu emapuroteni uye 23 gramu yemafuta. Kana iri yezamu yehuku ine ganda, macalorie anosiyana zvichienderana nenzira yekubika. Zamu rakakangwa rine 1 macalorie pa220 gramu, zamu rakagochwa rine macalorie 85, ukuwo zamu rakabikwa rine macalorie zana nemakumi mashanu.

Mazamu ehuku inzvimbo yakanakisa yekudya uye ane zvakawanda zvakanaka zvemuviri, zvichiita kuti ive sarudzo inosarudzika yekudya kune avo vanodzidzira kuvaka muviri.

Inobatsira mukukura nekusimbisa tsandanyama, inotsigira hutano hwemapfupa uye inoderedza mikana yekuva nearthritis nekuda kwekupfuma kwayo mu phosphorus uye huwandu hwe calcium uye selenium.

Mukuwedzera, mazamu ehuku ane kudya kunobatsira kuderedza manzwiro ekushushikana, zvakadai se tryptophan uye vitamin B5, uye inowedzera kubereka muvarume nekuda kwekuvapo kwe testosterone. Inonziwo sarudzo yakanaka kune avo vanotevera uremu hwekudzivirira kudya nokuti ine chikamu chakaderera chemafuta.

Macalorie muzvikamu zvehuku

Macalorie muhudyu yehuku: 13.5 magiramu emapuroteni

Zvidimbu zvakawanda zvehuku zvinosiyana mukuravira uye mutengo, uye zvidya zvehuku iri sarudzo ine hupfumi kana ichienzaniswa nemazamu ehuku. Zvidya zvine 109 makorikori imwe neimwe, uye kana tikatarisa 100 magiramu awo, tinowana 209 macalorie.

Kuravira kwakasiyana kwezvidya zvehuku kunobva mukugoverwa kwemakoriyumu pakati pemapuroteni, anoumba 53%, uye mafuta, anomiririra 47%. Muvara wakasviba wehudyu dzehuku unowedzera kuravira kwayo uye juiciness, zvichiita kuti ive inofarirwa pakati pevakawanda.

Makalori mumapapiro ehuku: 6.4 magiramu emapuroteni

Mapapiro ehuku anosanganisira zvikamu zvitatu zvakasiyana: drumstick, chikamu chepakati, uye tip. Izvi zvikamu zvinowanzosarudzwa sezvikafu zvinonaka.

Nezve makoriyori, bapiro rega rega rine macalorie makumi mana nemaviri, kana tikaverenga mumagiramu, magiramu 42 ega anotipa 100 macalorie. Pamakoriyumu aya, 203% anobva kumapuroteni uye asara 64% anobva kumafuta.

Tikatarisa bapiro rehuku neganda rayo, tinoona kuti ine 99 calories, ine mapuroteni anoita 39% emacalorie aya uye mafuta anoita 61%.

Macalories muganda rehuku

Kana uchiwedzera ganda kune zvimedu zvehuku, iyo calorie yemukati yechidimbu chimwe nechimwe inowedzera neanosvika zana makorikori. Kukosha uku kunogona kuchinja zvichienderana nekuti huku yakabikwa sei.

Ndezvipi zvimedu zvaunofanira kudya kuti uwane zvakanyanya kubatsirwa?

Kune avo vari kutsvaga kuderedza uremu, chifuva chehuku isarudzo yakanaka. Nekuti chimedu chihombe uku uchichengeta macalorie mashoma uye akapfuma muprotein. Kunyange zvazvo avo vanosarudza kutevera kudya kwakaderera-carb kana keto vanogona kuwana rubatsiro rwakanyanya pakusarudza kuchekwa kwehuku yakakura kuti vasangane nekuwedzera kwekuda kwemafuta muzvokudya zvavo.

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