Kalolin Kaza Nawa? Nono, Cinya, Fikafikai da Sauransu

Wadatacce

• Naman kaji: 284 Calories
• Cinyar Kaza: Calories 109
• Wingen Kaji: Kalori 44
• Karen Kaza: Calories 76
• Sauran Yanke Kaza
• Fatar Kaza Yana Kara Kalori
• Yadda Zaka dafa Al'amuran Kajin ka
• Layin .asa
• Shirye-shiryen Abinci: Kaza da Veggie Mix da Match

Chicken sanannen zaɓi ne idan yazo da furotin mara nauyi, saboda yana ɗaukar adadi mai yawa a cikin hidimar guda ɗaya ba tare da mai mai yawa ba.

Ari da, yana da sauƙi a dafa a gida kuma ana samun sa a yawancin gidajen abinci. Ana iya samun jita-jita kaza kan kowane irin abinci, komai nau'in abincin da kake ci.

Amma zaku iya yin mamakin adadin adadin adadin kuzarin da ke cikin wannan kajin akan farantin ku.

Kaji yana zuwa da yankewa da yawa, gami da ƙirji, cinyoyi, fikafikai da ƙugu. Kowane yanki yana ƙunshe da adadin adadin kuzari daban-daban da kuma yawan furotin zuwa mai.

A nan ne ƙididdigar kalori don shahararrun yanke kaza.

Naman kaji: 284 Calories

Naman kaza yana daya daga cikin shahararrun yankakkun kaza. Ya ƙunshi furotin da ƙananan mai, yana mai da shi kyakkyawan zaɓi ga mutanen da ke ƙoƙari su rasa nauyi.

Skinaya daga cikin fata, mara ƙashi, dafa dajin kaza (gram 172) yana da raunin abinci mai zuwa (1):

• Calories: 284
• Furotin: 53.4 gram
• Carbs: 0 gram
• Kitse: 6.2 gram

Aikin oza 3.5 (gram 100) na naman kaji yana samar da adadin kuzari 165, gram 31 na furotin da gram 3.6 (1).

Wannan yana nufin cewa kusan kashi 80% na adadin kuzari a cikin mama kaza sun fito ne daga furotin, kuma 20% sun fito daga mai.

Ka tuna cewa waɗannan adadin suna nufin nono mai kaza mara tsabta ba tare da ƙarin abubuwan haɗin ba. Da zarar kun fara dafa shi a cikin mai ko ƙara marinades ko biredi, kuna ƙara yawan adadin kuzari, carbi da mai.

Nonuwan kaji shine tushen furotin mara mai mai yawa wanda ke dauke da carbi mara kyau. Breastaya daga cikin nono mai kaza yana da adadin kuzari 284, ko kuma adadin kuzari 165 a cikin oza 3.5 (gram 100). Kimanin kashi 80% na adadin kuzari sun fito ne daga furotin yayin da 20% suka fito daga mai.

Cinyar Kaza: Calories 109

Cinyar kaza ta fi nono kaza dan kadan taushi da dandano saboda yawan kitse a ciki.

Lessaya mara laushi, ƙashi, dafa cinyar kaza (gram 52) ya ƙunshi (2):

• Calories: 109
• Furotin: 13.5 gram
• Carbs: 0 gram
• Kitse: 5.7 gram

Adadin cincin 3.5-gram (100-gram) na cinyar kaza yana ba da adadin kuzari 209, gram 26 na gram da gram 10.9 na mai (2).

Don haka, kashi 53% na adadin kuzari sun fito ne daga furotin, yayin da 47% suka fito daga mai.

Cinyoyin kaza sun fi na nono kaza rahusa, hakan yana sa su zama kyakkyawan zabi ga kowa a kan kasafin kuɗi.

Cinya kaza daya tana dauke da adadin kuzari 109, ko kuma 209 na adadin auduga 3.5 (gram 100). Yana da furotin 53% da kiba 47%.

Wingen Kaji: Kalori 44

Lokacin da kake tunani game da yankan lafiya na kaza, fikafikan kaza wataƙila ba su zo hankali ba.

Koyaya, muddin ba a rufe su a cikin burodi ko miya ba da kuma zurfin soyayyen, suna iya saukake cikin lafiyayyen abinci.

Lessaya daga cikin fata, fukafukan kaza mara ƙashi (gram 21) ya ƙunshi (3):

• Calories: 42.6
• Furotin: 6.4 gram
• Carbs: 0 gram
• Kitse: 1.7 gram

A cikin oran 3.5 (gram 100), fukafukan kaza suna bada adadin kuzari 203, furotin 30.5 na gram da gram 8.1 na mai (3).

Wannan yana nufin cewa 64% na adadin kuzari sun fito ne daga furotin kuma 36% daga mai.

Wingaya daga cikin reshe na kaza yana da adadin kuzari 43, ko kuma adadin kuzari 203 a cikin oza 3.5 (gram 100). Yana da furotin 64% da kiba 36%.

Karen Kaza: Calories 76

Kafafun kaza sun kasu kashi biyu - cinya da durinta. Drumwalen dusar ƙanƙara shine ƙananan kashin kafa.

Lessaya daga cikin mara laushi, ƙwarjin kaza mara ƙashi (gram 44) ya ƙunshi (4):

• Calories: 76
• Furotin: 12.4 gram
• Carbs: 0 gram
• Kitse: 2.5 grams

Da oza 3.5 (gram 100), dunkulen kaji yana da adadin kuzari 172, gram 28.3 gram da gram 5.7 (4).

Idan ya kai ga yawan kalori, kimanin kashi 70% sun fito ne daga furotin yayin da kashi 30% suka fito daga mai.

Drumaya daga cikin duriyar kaza tana da adadin kuzari 76, ko kuma adadin kuzari 172 a cikin oza 3.5 (gram 100). Yana da furotin 70% da mai 30%.

Sauran Yanke Kaza

Kodayake nono, cinyoyi, fikafikan fuka-fuka da sandunan gora sune shahararrun yankakkun kaza, akwai wasu da yawa da za'a zaba daga ciki.

Anan akwai adadin kuzari a wasu yankakken kaza (5, 6, 7, 8):

• Takardun kaza: 263 adadin kuzari a cikin oza 3.5 (gram 100)
• Baya: 137 adadin kuzari a cikin oza 3.5 (gram 100)
• Duhun nama: Kalori 125 a cikin oza 3,5 (gram 100)
• Nama mai sauƙi: 114 adadin kuzari a cikin oza 3.5 (gram 100)

Adadin adadin kuzari a yankuna daban-daban na kaza ya banbanta. Nama mai sauƙi yana da mafi ƙarancin adadin kuzari yayin ƙididdigar kaza mafi girma.

Fatar Kaza Yana Kara Kalori

Yayinda nono mai kaza mara fata shine adadin kuzari 284 tare da furotin 80% da mai 20%, waɗannan lambobin suna canzawa sosai idan kun haɗa da fata (1).

Lessaya daga cikin marasa ƙashi, dafaffun nono mai kaza tare da fata (gram 196) ya ƙunshi (9):

• Calories: 386
• Furotin: 58.4 gram
• Kitse: 15.2 gram

A cikin ƙirjin kaza tare da fata, 50% na adadin kuzari sun fito ne daga furotin, yayin da 50% ke fitowa daga mai. Bugu da ƙari, cin fata yana ƙara kusan adadin 100 (9).

Hakanan, reshe kaza daya da fata (gram 34) yana da adadin kuzari 99, idan aka kwatanta da adadin kuzari 42 a reshe mara fata (gram 21). Don haka, kashi 60% na adadin kuzari a cikin fukafukan kaza tare da fata sun fito ne daga mai, idan aka kwatanta da 36% a cikin fukafukai ba tare da fata ba (3, 10).

Don haka idan kuna kallon nauyin ku ko cin abincin ku, ku ci kajin ku ba tare da fata ba don rage adadin kuzari da mai.

Cin kaza tare da fata yana ƙara adadin adadin kuzari da mai.Auke fatar kafin cin abinci don rage adadin kuzari.

Yadda Zaka dafa Al'amuran Kajin ka

Naman kaza shi kadai yana da karancin kalori da mai idan aka kwatanta da sauran naman. Amma da zarar kun fara ƙara mai, miya, ɗanɗano da biredi, adadin kuzari na iya ƙarawa.

Misali, cinyar kaza mara laushi, mara kashi, grafaf 52 (giram 52) tana dauke da adadin kuzari 109 da kitse 5.7 (2).

Amma wannan cinyar kaza da aka soya a cikin batter fakiti 144 da adadin mai gram 8.6. Cinya kaza da aka soya a cikin garin fulawa ta ƙunshi ƙari - adadin kuzari 162 da kitse na gram 9.3 (11, 12).

Hakanan, fukafukan kaza marar gira, mara fata (gram 21) suna da adadin kuzari 43 da gram 1.7 na mai (3).

Koyaya, reshen kaza wanda yake walƙiya a cikin miya-gishiri yana ba da adadin kuzari 61 da gram 3.7. Wannan ya yi daidai da fuka-fukin soyayyen a cikin fure na gari, wanda ke da adadin kuzari 61 da kuma gram 4.2 (13, 14).

Sabili da haka, hanyoyin dafa abinci waɗanda suke ƙara kitse kaɗan, kamar su farauta, gasawa, gasawa da tururi, sune mafi kyawun kuɗin ku don rage ƙididdigar kalori ƙasa.

Hanyoyin girki, kamar su soya a cikin burodi da kuma narkar da naman a cikin miya, na iya ƙara fiye da caloriesan calorie a cikin lafiyayyen kajin ku. Don zaɓin mai ƙananan kalori, tsaya tare da gasa ko soyayyen kaza.

Layin .asa

Kaza sanannen nama ne, kuma yawancin yankakke suna da karancin kalori da mai yayin samar da wadataccen furotin.

Anan akwai adadin kuzari na mafi yawan cutukan da basu da kashi, kaza mara fata a kowane 3.5-ounce (100-gram) da ke hidima:

• Kajin kaji: 165 adadin kuzari
• Cinyar kaza: 209 adadin kuzari
• Chicken reshe: 203 adadin kuzari
• Gwanin kaji: 172 adadin kuzari

Lura cewa cin fata ko amfani da hanyoyin dafa abinci mara kyau yana ƙara adadin kuzari.

Shirye-shiryen Abinci: Kaza da Veggie Mix da Match