Ehia mau punaewele i ka moa? Umauma, ʻūhā, ʻēheu a me nā mea hou aʻe

Anter

• Uma Moa: 284 Kalepona
• ʻŪhā moa: 109 punaewele
• ʻEleu Nani: 43 Kalepona
• Drumstick moa: 76 Kalepona
• Nā ʻutspana moa ʻē aʻe
• Pākuʻi ka ʻili moa i nā punaewele
• Pehea ʻoe e kuke ai i kāu moa
• Ka Laina Lalo
• Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia

ʻO kahi moa kahi koho nui loa e pili ana i ka protein momona, no ka mea hoʻopili ʻia kahi nui i loko o kahi lawelawe hoʻokahi me ka ʻole o ka momona.

Hoʻohui, maʻalahi ka kuke ʻana ma ka home a loaʻa i ka hapa nui o nā hale ʻaina. Hiki ke loaʻa nā kīʻaha moa ma kahi o nā papa kuhikuhi, ʻaʻohe mea o ke ʻano o nā meaʻai āu e ʻai nei.

Akā kānalua paha ʻoe i ka nui o nā calorie i loko o kēlā moa ma kāu pā.

Hele mai ka moa i nā ʻoki he nui, e like me nā umauma, nā ʻūhā, nā ʻeheu a me nā pahu kani. Loaʻa i kēlā me kēia ʻoki kahi helu ʻokoʻa o nā calories a me kahi ʻāpana ʻokoʻa o ka protein i ka momona.

Eia nā helu calorie no nā ʻoki kaulana a ka moa.

Uma Moa: 284 Kalepona

ʻO ka umauma moa kekahi o nā ʻoki kaulana a ka moa. He kiʻekiʻe i loko o ka protein a haʻahaʻa i ka momona, e hana ana i kahi koho maikaʻi loa no ka poʻe e hoʻāʻo nei e lilo i ka paona.

ʻO kahiʻili ʻole, ʻaʻohe ona, a me ka umauma moa i hoʻomoʻa ʻia (172 gram) i kēia ka hānai hānai (1):

• Kalepona: 284
• Kumuʻiʻo: 53,4 gram
• Kāpena: 0 gram
• Momona: 6.2 gram

Hāʻawi kahi 3.5-auneke (100-gram) o ka umauma moa i nā 165 calories, 31 mau mika o ka protein a me 3.6 gram o ka momona (1).

ʻO ia hoʻi ma kahi o 80% o nā calorie i ka umauma moa mai ka protein, a ʻo 20% mai ka momona.

E hoʻomanaʻo i kēia mau helu e pili ana i ka umauma moa maʻalahi me ka ʻaʻohe mea hoʻohui. Ke hoʻomaka ʻoe e kuke iā ia i ka aila a i ʻole ka hoʻohui ʻana i nā marinades a i ʻole nā ​​sausa, hoʻonui ʻoe i ka nui o nā calorie, carbs a me nā momona.

ʻO ka umauma moa kahi kumu momona momona o ka protein i loaʻa nā kālaki ʻole. Loaʻa i kahi umauma moa he 284 calories, a i ʻole 165 calories ma 3.5 auneke (100 gram). Ma kahi o 80% o nā calorie e hele mai mai ka protein a ʻo 20% mai ka momona.

ʻŪhā moa: 109 punaewele

ʻOi aku ka palu a me ka ʻono o ka ʻūhā moa ma mua o ka umauma moa ma muli o kāna momona momona.

Hoʻokahi ʻili, ʻaʻohe puʻupuʻu, ʻūhā moa moa (52 gram) i loaʻa (2):

• Kalepona: 109
• Kumuʻiʻo: 13.5 gram
• Kāpena: 0 gram
• Momona: 5.7 gram

Hāʻawi kahi 3.5-auneke (100-gram) o ka ʻūhā moa i 209 calories, 26 gram o protein a me 10.9 gram o ka momona (2).

No laila, 53% o nā calorie mai ka protein, ʻoiai 47% mai ka momona.

ʻOi aku ka liʻiliʻi o nā ʻūhā moa ma mua o nā umauma moa, e koho ana iā lākou i koho maikaʻi no kēlā me kēia mea ma kahi kālā.

Loaʻa i kahi ʻūhā moa he 109 calories, a i ʻole 209 calories ma 3.5 auneke (100 gram). ʻO 53% protein a me 47% momona.

ʻEleu Nani: 43 Kalepona

Ke noʻonoʻo ʻoe e pili ana i nā ʻoki maikaʻi o ka moa, ʻaʻole paha e hele mai nā ʻeheu moa i ka noʻonoʻo.

Eia nō naʻe, ke uhi ʻole ʻia lākou i ka breading a i ka ʻūlū a me ka palai hohonu, hiki iā lākou ke komo maʻalahi i kahi papaʻai olakino.

Hoʻokahi ʻāpana manu ʻili, manu ʻole (21 gram) i loaʻa (3):

• Kalepona: 42.6
• Kumuʻiʻo: 6.4 gram
• Kāpena: 0 gram
• Momona: 1.7 gram

No 3.5 auneke (100 gram), hāʻawi nā ʻeheu moa i 203 calories, 30.5 gram o ka protein a me 8.1 gram o ka momona (3).

ʻO kēia ke kumu o 64% o nā calorie mai ka protein a me 36% mai ka momona.

Loaʻa i kahi ʻēheu moa he 43 calories, a i ʻole 203 calories ma 3.5 auneke (100 gram). ʻO 64% protein a me 36% momona.

Drumstick moa: 76 Kalepona

Hana ʻia nā wāwae moa i ʻāpana - ka ʻūhā a me ka pahu pahu. ʻO ka pahu pahu ka ʻāpana haʻahaʻa o ka wāwae.

Hoʻokahi kaʻili, ka pahu pahu moa moa ʻole (44 gram) i loaʻa (4):

• Kalepona: 76
• Kumuʻiʻo: 12.4 gram
• Kāpena: 0 gram
• Momona: 2.5 gram

Per 3.5 auneke (100 gram), loaʻa i nā pahu pahu moa he 172 calories, 28.3 gram o ka protein a me 5.7 gram o ka momona (4).

Ke hiki mai i ka helu calorie, ma kahi o 70% hele mai ka protein a ʻo 30% mai ka momona.

Hoʻokahi 76 calories, a i ʻole 172 calories i kēlā me kēia auneke (100 gram) i hoʻokahi pahu pahu moa. ʻO 70% protein a 30% momona.

Nā ʻutspana moa ʻē aʻe

ʻOiai ʻo ka umauma, nā ʻūhā, nā ʻeheu a me nā drumsticks nā ʻoki kaulana a ka moa, aia kekahi mau mea ʻē aʻe e koho ai.

Eia nā calorie i loko o kekahi mau ʻoki ʻē aʻe o ka moa (5, 6, 7, 8):

• Nā mea ʻai moa: 263 calories ma 3.5 auneke (100 gram)
• Kua: 137 kalori no 3.5 auneke (100 gram)
• ʻIʻo pouli: 125 calories ma 3.5 auneke (100 gram)
• Mīkini māmā: 114 kalori i kēlā me kēia 3.5 auneke (100 gram)

ʻO ka helu o nā calorie i nā ʻoki like ʻole o ka moa like ʻole. ʻO ka ʻiʻo māmā ka helu haʻahaʻa o nā calorie ʻoiai ʻo nā kiʻekiʻe o ka moa ka mea kiʻekiʻe loa.

Pākuʻi ka ʻili moa i nā punaewele

ʻOiai ʻo ka umauma moa ʻili ʻole 284 calories me 80% protein a me 20% momona, hoʻololi nui kēlā mau helu ke hoʻohui ʻoe i ka ʻili (1).

Hoʻokahi pahu, moa moa i hoʻomoʻa ʻia me ka ʻili (196 gram) i loaʻa (9):

• Kalepona: 386
• Kumuʻiʻo: 58,4 gram
• Momona: 15.2 gram

I loko o ka umauma moa me ka ʻili, 50% o nā calorie mai ka protein, ʻoiai ʻo 50% ka momona. Hoʻohui ʻia, ʻo ka ʻai ʻana i ka ʻili ke hoʻohui nei i kahi kokoke he 100 calories (9).

Pēlā nō, hoʻokahi ʻēheu moa me ka ʻili (34 gram) he 99 mau calorie, i hoʻohālikelike ʻia me 42 mau caloriu i kahi ʻēheuʻili ʻole (21 gram). No laila, 60% o nā calories i nā ʻeheu moa me ka ʻili i hele mai mai ka momona, i hoʻohālikelike ʻia me 36% i kahi ʻēheu me ka ʻole o ka ʻili (3, 10).

No laila inā ʻoe e nānā nei i kou kaupaona a i kāu lawe momona paha, e ʻai i kāu moa me ka ʻili ʻole e hoʻoliʻiliʻi i nā calories a me nā momona.

ʻO kaʻai ʻana i ka moa me ka ʻili e hoʻohui i kahi nui o nā calorie a me nā momona.Lawe i ka ʻili ma mua o ka ʻai ʻana e hōʻemi i nā calorie.

Pehea ʻoe e kuke ai i kāu moa

ʻO kaʻiʻo o ka moa wale nō ka haʻahaʻa o nā calories a me nā momona e hoʻohālikelike ʻia i nā ʻiʻo ʻē aʻe. Akā ke hoʻomaka ʻoe e hoʻohui i ka aila, kawa, ka palaoa a me ka hōʻino ʻana, hiki i nā calorie ke hoʻohui.

ʻO kahi laʻana, he ʻili, ʻaʻohe poni, ʻūhā moa moa i hoʻomoʻa ʻia (52 gram) i loaʻa nā 109 calories a me ka 5.7 mau momona o ka momona (2).

Akā ʻo kēlā ʻūhā moa hoʻokahi i kālua ʻia i loko o nā ʻōpala i ʻohi ʻia he 144 calories a me 8.6 mau momona o ka momona. ʻO kahi ʻūhā moa i hoʻomoʻa ʻia i loko o ka palaoa kāwili i loaʻa nā mea hou aku - 162 calories a me 9.3 gram o ka momona (11, 12).

Pēlā nō, hoʻokahi eheu moa ʻole, ʻili ʻole (21 gram) me 43 kalo a me 1.7 gram o ka momona (3).

Eia nō naʻe, aniani ka ʻēheu moa i loko o ka ʻomo barbecue e hāʻawi iā 61 calories a me 3.7 mau momona o ka momona. Hoʻohālikelike ʻia ia i kahi ʻēheu i kālua ʻia i ka palaoa kāwili ʻia, nona ka nui o 61 calories a me 4.2 gram o ka momona (13, 14).

No laila, ʻo nā ʻano kuke kuke e hoʻohui i ka momona, e like me ka moa ʻana, kālua ʻana, ka ʻū ʻana a me ka mahu ʻana, ʻo ia ka keu kūpono no ka mālama ʻana i ka helu calorie i haʻahaʻa.

ʻO nā hana kuke, e like me ka palai ʻana i ka paʻi ʻana a me ka uhi ʻana i ka ʻiʻo i loko o ka ʻono, hiki ke hoʻohui ma mua o kekahi mau calori i kāu moa maikaʻi. No kahi koho calorie haʻahaʻa, pili me ka moa i hoʻomoʻa ʻia a i hoʻomoʻa ʻia paha.

Ka Laina Lalo

ʻO ka moa kahi iʻa i makemake nui ʻia, a ʻo ka hapa nui o nā ʻoki he haʻahaʻa i nā calorie a me nā momona ʻoiai e hāʻawi ana i nā protein.

Eia nā helu helu o nā ʻoki maʻamau o ka boneless, moa ʻili ʻole no kēlā me kēia 3.5-auneke (100-gram) e lawelawe ana:

• ʻO ka umauma moa: 165 mau calora
• ʻO ka'ūhā moa: 209 mau calorie
• ʻĒheu moa: 203 Kalepona
• Pākuʻi moa: 172 Kalepona

E hoʻomaopopo i ka ʻai ʻana i ka ʻili a i ʻole ka hoʻohana ʻana i nā hana kuke olakino ʻole e hoʻohui i nā calorie.

Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia