Calories ma Pork a me nā Pōmaikaʻi Ola
'Ōleloʻiaʻo Pork i kekahi manawa "ʻo kahi mea'ē aʻe keʻokeʻo." Hiki paha iāʻoe ke manaʻo eʻai i ka puaʻa ma kahi o ka moa. Akā, maikaʻi ka puaʻa? ʻO nā kalo i loko o ka puaʻa a me ka hānai hānaiʻana e pili ana i ke oki i kohoʻia a me ka hana hoʻomākaukau e hoʻohana aiʻoe. Eʻike i ka mea momona maikaʻi no kāu meaʻai a pehea e hoʻomākaukau ai e mālama i nā momona a me nā calorie.
Ka Waikaona ma Pork a me kaʻike
| Nā Ponoʻo Tenderloin Pork Nutrition | |
|---|---|
| Ka lawelaweʻana i ke kaʻina 3 oz (85 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 122 | |
| Kaloila mai ka momona 27 | |
| Ka nui o ka 3g | 5% |
| ʻAlaʻAla 1g | 5% |
| ʻO ka momona momona 0.4g | |
| Ka Moana Monounsaturated 1.1g | |
| ʻO Cholesterol 62mg | 21% |
| Sodium 48mg | 2% |
| Pōpila 35785mg | 10% |
| Nā Carbohydrates 0g | 0% |
| Fiber Dietary 0g | 0% |
| Nalu 0g | |
| Pana 22.2g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paleka 1% · Mea 5% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
ʻO ka'ōlaʻi'ōpiopio kekahi o nā mea maikaʻi loa o ka puaʻa. ʻO kēia mea lehua wale nō i hāʻawi aku i 122 calories aʻekolu wale nō gramona momona maʻekolu mauʻaina. A e pōmaikaʻiʻoe i ka 22 momona o ka pilikino inā makemakeʻoe i kēiaʻokiʻoki o ka meaʻai.
Eia nō naʻe, heʻanoʻiʻo nāʻano puaʻa a me nāʻano likeʻole e hoʻomākaukau ai.
- Hoʻomaʻaʻia heʻaila 16-auneke (ʻohu i ka palaoa ) a he 16 mau calories, 24 grams protein, 7 momona momona, 2 mau momona momona, 433 milligrams o ka sodium a me ka 0 grams carbohydrate, inā eʻaiʻoe i ka'āpana momona a me ka momona o ke kāpīpī. .
- ʻO ka'ōhi palaoaʻekolu- 'unea (puhiʻia i ka palaoa ) he 135 calories, 25 grams ka pāmua, 3 grams ka momona, 1 grams nā momona momona, 430 milligrams o ka sodium a me ka 0 ka grams carbohydrate, ināʻoe eʻai wale i ka māhele o ke kalo.
- ʻO kaʻaiʻana o ka puaʻaʻekolu - 'unea ( 227 calories ) , 20 grams ka paʻona, 11 grams ka momona, 3 grams ka momona momona, 458 milligrams o ka sodium a me ka 11 ka'ohikiʻalulu inā eʻaiʻoe i ka'āpana momona a momona o ka'ōpala.
- Hiki i nā'ōkena puaʻa a me ka steak ke hāʻawi aku i 239 calories, 34 grams ka protein, 10 grams ka momona, 4 grams ka momona momona, 697 milligrams o ka sodium a me ka 0 grams carbohydrate, inā eʻai wale anaʻoe i kahi māhele o ka steak.
- Hāʻawiʻia he 3 mau'eleʻa no kaʻiʻo puaʻa (cooked) i ka 250 calories, 22 grams ka protein, 18 grams ka momona, 7 grams ka momona momona, 337 milligrams o ka sodium a me ka 0 ka grams o ka waihā.
ʻOiaʻiʻo, hoʻohanaʻia ka puaʻa i loko o nāʻano meaʻaiʻokoʻa a me nā meaʻai. ʻO nāʻano liʻiliʻi maikaʻiʻole ia o ka puaʻa.
- ʻO kahi uku uku'atiha o ka puaʻa puaʻa e hāʻawi ana i 280 kaloka, 16 grams pūmua, 24 mau momona, 8 mau momona momona, 629 milligrams o ka sodium a me ka 0 grams ka waikiʻona
- Hoʻokahi kaomi o ka puaʻa pua puaʻa e hāʻawi ana i 37 calories, 3 grams ka protein, 3 grams ka momona, 1 grams nā momona momona, 135 miligrams o ka sodium a me ka 0 grams carbohydrate.
- Hoʻokahi hana (84 maumu) o ka puaʻa momona e hoʻolaha i ka 222 calories, 20 grams protein, 15 grams momona, 6 mau momona momona, 670 milligrams o ka sodium a me 1 gram o ka waiʻa.
- ʻElua mauʻaila i hanaʻia heʻelua mauʻaila (7) ka momona, 7 grams ka momona, 790 milligrams o ka sodium a me 1 gram o ka waiʻa.
He wahi maikaʻiʻo Porkʻo ka meaʻai lean i ka wāʻole i hanaʻia a ua kukeʻia me ka loaʻaʻole o ka paʻakai. Akā, i ka manawa e hanaʻia ai ka puaʻa a iʻakoʻia i ka paʻakai, he kumu nui o ka sodium.
Nā nīnau maʻamau e pili ana i ka pua
He nui nā mea nāna e hānai puaʻa ma ka home he mau nīnau e pili ana i ka puaʻa. ʻO kēia kekahi mau nīnau i nīnau pinepineʻia e pili ana i kēiaʻiʻo leʻa.
He lōʻihi ka lōʻihi o kaʻiʻoʻana o ka puaʻa e noho hou i ka manawa e mālamaʻia ai i loko o ka fīkoina?
Hiki ke hoʻomauʻia nā'ōpili puaa hou i 2-4 mau lā.
ʻO ka puaʻa o ka pua e mau no nā lā 1-2.
He aha nā lālā maikaʻi loa o ka puaʻa?
'Ōlelo ka National Pork Board e nānāʻoe i nā pua puaʻa e komo ana i ka hua'ōlelo "loin," e like me ka pua puaʻa a me ka puaʻa momona.
He aha ke ala kūpono e mālama ai i ka puaʻa?
Pono eʻokiʻia ka puaʻa i kahi mahana waena ma waena o 145 ° F a 160 ° F. Kūkā ka poʻe kauō e maʻaʻoe i ka mahana ma ka māhele o kaʻiʻo me ka paʻiʻana i kekahi iwi.
Hiki i nā'āpana pua puaʻa ke maloʻo?
ʻAe. E hoʻopaʻa i ka puaʻa e paʻa me ka hoʻohanaʻana i ka paʻi a me ka malohi i ka mahana ma lalo 0 mau kiʻina. E hoʻohana i loko oʻeono mahina.
Pehea wau e hānai ai i ka puaʻa ma hope o ka maloʻo?
Pono e hanaʻia ka puaʻa ma loko o ka fīkoi ma mua o kāu pale.
Ke hōʻike nei ka'aha'ōlelo o ka poʻe Pork i nā manawa maʻamau o kēlā me kēiaʻokiʻoki.
- Hoʻokumu ka liʻiliʻi liʻiliʻi i 3-5 mau hora no ka paona
- Hiki ke kiʻi nui i 4-7 hola no ka paona
- Hoʻomaʻiʻia kahi'enehi iniha ma waena o ka'āpana he 12-14 mau hola
- Pono i ka puaʻa o ka lepo e manaʻoʻia e ka palemakau
Hana Recipes Healthy Pork
E ho'āʻo i kahi meaʻai puaʻa hou me nā puaʻa momona o ka puaʻa e mālama ai i ka meaʻai maikaʻi i kou home.
- ʻOiwiʻAlaʻApaʻAlaʻApaʻAla NoʻAla Pāla me ka Pork
- 'Okoʻo a me Quinoa Salad
- ʻO Lusi a me Kale Soup
ʻO kahi hua'ōlelo mai
He nui nā meaʻai maʻalahi e hoʻopiha i kā lākou mau papaʻaina me nā lean o nā protein, e like me ka moa a me ka iʻa. Akā, no ke aha e ho'āʻo ai i kahi mea hou? E noʻonoʻo e hoʻonui i ka pua puaʻa i kāu menusina wiki. Eʻai i ka meaʻai, e leʻaleʻa i nā tacos, i nā meli, a me ka pāpala. He mea maʻalahi ke hoʻohui i nāʻano likeʻole i kāuʻai no ka mālamaʻana i kāu meaʻai a me kāuʻaiʻai maikaʻi ma ke alanui.