UHam: umxholo wekhalori nganye kwi-100 gram

KwaseRoma yakudala, babebandakanyeka ekulungiseleleni oku kudla. Enyanisweni, i-ham iyitshisi okanye i-meat cork ham. Kodwa namhlanje kwiimarike unokufumana iindidi ezininzi zeenkomo ezivela kwiintlobo ezahlukeneyo zenyama. Kutheni lidume kangaka? Indlela yokukhetha i-ham, ngoko kwakungeyona nje imnandi, kodwa iyanceda ngomzimba? Ingaba kukho nayiphi na inyama, umxholo wekhalori ongeke ukwesabise amanani ayo amakhulu abo bajonga umzobo wabo? Namhlanje siya kujongana nale miba.

Ubugcisa bokuvelisa

UHam uhluke kuphela kwiintlobo zenyama ephuma kuyo, kodwa nakwi teknoloji yemveliso ngokwayo. Kwilizwe ngalinye kukho iindidi ezahlukahlukeneyo, ezithathwa njengona zihle kakhulu kwaye zithandwa phakathi kwabathengi.

Ngokomzekelo, eJamani kuya kuba yiHlabathi leHlabathi. Ingqungquthela yenyama eyomileyo, eyayivutha ngokukhethekileyo kumasebe asepruce. EFransi, ngokuchaseneyo, banqwenela ukubhema inyama, kodwa ukunyusa inyama emoyeni. Into engaqhelekanga yinyama yasePhilippine. Umxholo we-caloric nge-100 gram iya kuba nomyalelo wokuphakama ngaphezu kwezo zangaphambili, njengoko zixutywe kwaye zifakwe umhluzi okhethekileyo.

Eyona nto iluncedo kumamakazi amancinci iya kuba yiFrench isixa (ixabiso lekhalori - 158-170 kcal ngekhulu legramu yomkhiqizo), kuba liveliswa kuphela kwizinto ezinamafutha aphantsi.

Kwiindawo zonke zehlabathi, iintlobo ezahlukeneyo zenyama zisetyenziselwa ukuveliswa. EJamani, umzekelo, lawa mahagu asemancinci, atyathwa kwi-menu ekhethiweyo. KwiPortugal, kusetyenziswe iifolo ezimnyama nje kuphela zokwenza oku kudla inyama. Ukuthetha ngelizwe lethu, kwakuseSoviet Union kwaqulunqwa i-ham ye-cheese-smoked and hamiled-ham.

Izithako kunye nomxholo we-caloric we-ham

Iingqungquthela, izondlo kunye neenkcukacha zokuguqulwa kobugcisa bezobugcisa kwi-one ham iyimilinganiselo ye-gastronomy. I-ham efanelekileyo yengulube: umxholo we-calor - 278 kcal kunye nokwakheka kuphela inyama kunye netyuwa. Abavelisi abangenabulungisa, ngokuqinisekileyo, namhlanje banokongeza iindidi ezikhuselekileyo, i-flavor enhancer nezinye izithako ezingenakudingekanga kule mveliso. Ukuba awukwazi ukukhetha i-ham, funda nje ukubunjwa. Apha ungayiqonda ngokucacileyo ukuba phambi kwakho-into enobusizi enobuncwane okanye eyingozi kwimigangatho yempilo.

Iinkcukacha zokutya

Akunakwenzeka ukuba ungayiqapheli ukubaluleka kokondla kwalo mveliso. Ukongeza kwinto yokuba i-ham iqulethe iprotheni enkulu, amafutha enempilo, iyahluke kwaye ifumanekile kwi-vitamin composition. I-ham iqulethe: iivithamini B ₂ , B ₁₂ , B ₆ , B ₉ , B ₁ , D, E. E. I-ham isisityebi kwizinto ezinamaminerali: i-zinc, isinyithi, i-sodium, ithusi, i-calcium, i-phosphorus, i-potassium, i-manganese. Ukuba udla kuphela igramu ezili-100 zeh ham, i-acid ne-saturated fatty acids iya kungena emzimbeni.

Inyama yengulube

Ngoku makhe sithethe ngeentlobo ezahlukeneyo zemizi, ukubunjwa kwazo kunye neekhalori. Eyona nto idume kakhulu kubathengi, njengoko sitshilo, iyinina yengulube. Isiqulatho seCalori nganye nge-100 gram ngu-275-278 kcal.

Yenkomo yenyama

Ayingathandwa kakhulu yinyama eyenziwa yenkomo. Iqela lesibini kwisiqulatho se-caloric - 158 kcal ngekhulu legrama. Iingcali zicebisa ukuba zifunde ukubunjwa kwilebula. Abanye abakhiqizi balawula ukubeka kwi-ham kwizinkumba ezincitshisiweyo kwaye zinobuhlwempu.

Inyama yenkukhu

I-ham, eyenziwe kwinyama enomzimba kunye nenondlo yokutya, inzima namhlanje. Inkukhu yenkukhu, ephethe ikhalori eyi-150 kcal ngekhulu legramu, yinto edlawayo yintliziyo yabo bonke abalahlekelwa isisindo. Kodwa ukuba uyayinyamekela impilo yakho kwaye ufuna ukuyidla ngokufanelekileyo, ngoko kwakhona, jonga ukubunjwa. Kubalulekile ukuba kwi ham ngaphandle kwenyama yenkukhu kunye netyuwa ayizange ingene. Akukho ziqholo kunye nezinye izithako ezifunekayo. UHam kunye ngaphandle kwabo kuyamangalisa.

Ham kusuka e-turkey

I-ham evela kwi- turkey, umxholo wekhariki ongama- 84 kcal ngekhulu legramu yemveliso, isisitya esilungileyo kulabo ababukela ukutya kwabo kwaye bagcine ubunzima babo. Inyama ye-turkey, njengoko iyaziwayo, ayigcinwanga nje i-calorile ephantsi neyokutya, kodwa iqulethe inani elininzi lezondlo ekubunjweni kwayo. Kwinyama yale ntaka iqukethe iivithamini B, PP, D, E, A. Iqulethe yonke into efunekayo kwaye inomdla kumalungu ethu omzimba: i-zinc, ithusi, i-calcium, i-potassium, isinyithi, isulfure, i-phosphorus, i-sodium, njl njl. .

UHam ovela eTurkey ngumveliso onceda abo bafumana izifo zegazi okanye i-cardiovascular system. Ngokwakhiwa kwayo, kukho ininzi ye-sodium kangangokuthi idlula i-veal. Kodwa i-sodium eyanceda ukulwa nezifo zegazi, ukunciphisa umthwalo kwi-heart muscle, ithatha inxaxheba kwiimeko eziqhelekileyo kunye nokuqiniswa kwe-immunity.

I-fat fat fat (inyama yenkukhu okanye inyama ye-turkey) ngumveliso onokutshatyalaliswa kokusondeza iintsana ngendlela yokuxhaswa, kunye nabahlengikazi, abafazi abakhulelweyo kunye nabantu abaye bangenelela ngoncedo olunzulu. I-fat-fat ham, umxholo wekhalori ongayesabisi ukukrakra, ayikho into ephikisayo yokutya.

I-ham ephezulu yeekhalori

Akukho na ham ingabizwa ngokuba yimveliso yokutya. Ngokomzekelo, umxholo wekhaksi wesiDanish isiJelly i malunga ne-476 kcal ngekhulu lemigri yemveliso. Izitya ezinjalo ziquka nje inyama kunye netyuwa, kodwa i-gelatin, ishukela, amanzi nezinye izongezo.

I-ham yesi sicwangciso sithengiswa, esoloko ixutywe kwiitini ze-tin. Xa uvula, uya kuhlala ubona uluhlu lweoli efana ne-jelly efihla inyama. Ngokuqinisekileyo, oku kuyindlela elula kakhulu xa ulungiselela ukutya okutyiwayo, i-sandwiches kunye ne-sandwiches, i-salads kunye nemiqulu. Nangona kunjalo, akuyimfuneko ukulibala malunga nomxholo ophezulu we-caloric yemveliso.

Nciphise iikhalori nge ham

Ekugqibeleni, ndingathanda ukwabelana ngezinye iindlela zokukhetha izitya, isithako esiyinhloko apho ham.

Yithanda isaladi yomnyaka omtsha "Olivier", kodwa ungazivumeli ukuba uhlambe ngenxa yekhalori ephezulu? Zama ukuthatha indawo ye-sausage enamafutha abilisiwe kunye nebhekoni kwi-ham yokutya evela kwi-turkey. Sekunjalo isitya se-calori esezantsi esingazifumani nokuba ukulahlekelwa isisindo.

Ukungafuni i-pizza yakho oyintandokazi? Sithatha indawo ye-sausage yokubhema "Salami" nge ham e-calori yenyama enkukhu, yongeza ama-mushroom kunye neetatayi, ufefe ushizi. Ukhetho lweyona pizza yokutya lukulungele .

Ngaba ucinga ukuba yonke i-salads yemifuno ayinakulungeka kwaye ayimnandi? Zama ukulungiselela oku khetho: i-turkey ham, i-pepper eyodwa, i-khabichi ye-Peking okanye isaladi yeqabunga, ikhukhamba entsha kunye ne-oli-oli yeoli. Kubonakala ukuba kulula ukulahlekelwa isisindo ngokumnandi.