Ka momona o ka waiwai o Lean and Extra Lean Ground Beef Demystified
ʻO ka pipi kahi kumu nui o ka protein, zinc, iron, selenium (he antioxidant), a me nā huamona B12. Akā,ʻo ia kekahi o nā kumu nui loa o ka momona i kā mākouʻai-e noʻonoʻo i kēlā mau pae'āina heʻehā, nā'ōpae, nā meaʻai, nāʻiʻo a me nā kuluhualua, a me nā'īlio wela a pau loa a mākou eʻai ai i loko o ka makahiki. Mele.
ʻO kaʻoluʻolu, ua kūʻaiʻia nā pipiʻai honua i nāʻano likeʻole i loko o ka pahu pīkoi ma kāu hale kūʻai kūʻai i kahi mauʻano lālā momona.
Inā makemakeʻoe i nā pono kūpono o ka pipi, akā me ka liʻiliʻi o ka momona a me ka cholesterol, ponoʻoe e'ōleʻa no ka meaʻai a me ka hoʻokuʻu hou mai. Akā, mai kuhihewaʻoe eʻai anaʻoe i kahi meaʻai momona ma ka heleʻana i "lean." ʻAʻoleʻoe; Ke hoʻemi wale neiʻoe i kāu waiwai momona .
Ka hoʻomaopopoʻana i nā inoa Lean
Ma kēlā me kēia'āpana o ka pipiʻai honua, eʻikeʻoe i ka "lālā lean,"ʻo ia ka lākiō o kaʻiʻo leʻa i nā mea momona o kēlāʻanoʻano pipiʻai. Hoʻomaka ka papahana ma ka 73/27 (ke poʻo momona) a hele i 96/4 (ʻoi loa). Ke heluʻia kēia hua leʻa ma ka māheleʻana i nā gramona o ka momona no ka lawelaweʻana i ka heluna piha o ka pāʻani ma ka lawelaweʻana a laila e hoʻonui i ka 100, a laila e hoʻoholo i ka mahele o ka momona. Eia kekahi laʻana, inā he 120 mau momona o ka momona o ka pipiʻai a he 100 mau kaona o ka momona no ka lawelaweʻana aʻo ka heluna piha o ka paona ma 120,ʻo kaʻiʻo he 75/25 (ke kānana i ke kino). No ka manaʻoʻana he "lean" pono kaʻiʻo i ka lakio o 92/8 aʻoi paha, aʻo kaʻoihana hou he 96/4.
He aha Lean Means
E mālama i ka pipiʻai honua, ka mea i heluʻia e like me ka USDA,ʻaʻole i loaʻa i ka 10 mau momona ka momona,ʻo ia hoʻi he 90% o ka momona, pono? ʻAe, akā, aia kahi iʻa:ʻo ka maʻeneke e pili ana i ka kaumaha o nā mea,ʻaʻole ka helu o nā calorie mai ka momona. He mea maopopo paha kēia i kekahi, akā,ʻaʻole ka poʻe iʻike i kēia, a iʻole paha iʻole e noʻonoʻo pono i kēia.
ʻO keʻano o ia mea, e like me ka USDA,ʻo ia mauʻehā'eleka o ka mea momona o ka'āina (90 pakeneka kele, 10 ōkene momona) kahi waiwai 199 calories, me ka 11g momona. Hāʻawiʻia heʻeiwa mau kalo i loko o kēlā me kēia'āpana momona, 99 o kēlā mau calories, a kokoke paha i ka hapalua o lākou, mai ka momona mai. Penei hoʻi, heʻehā mau'ekena o ka beef maloʻo ma waho (95 pakeneka lean, 5 ōkene momona) he waiwai ka 155 calories, me ka 5.6 g momona, a he hapakolu o nā calo.
Akā, no ka hoʻokomoʻana i kēia i kekahiʻano,ʻehā mau'eleka o ka mea kanu honua (ʻo ia hoʻi he 80 pakeneka kele a 20% momona), i hoʻohana nuiʻia i hamburgers, chili, a me meatballs, he 287 kaloni a 22.6 g momona, nona ka 71 pakeneka o kona kaloila.
Pehea kēia manaʻo iā mākou
ʻO ka nīnau, he mea kēia? ʻO ka nui o nā calories i loko o kēlā lawelaweʻehā mauʻawaʻawaʻaʻole ia he meaʻino loa, keʻoleʻoe eʻai i kahi 2,000 calories i ka lā. ʻOiaiʻaʻole kahi papa hanaʻai i hāʻawiʻia no ka momona,ʻoiʻia he 30 pakeneka o ka manaʻoʻana i ka meaʻai no ka poʻeʻai maʻamau he 2,000-calorie i kēia lā. Akā, e kau i kēlā mauʻehāʻeke o ka paila i loko o ka momona, ka baʻa, ka puaʻa, a me kekahiʻano o ka lole mayo, a laila e hoʻokomo i nā kuʻupuʻu, aʻo ia mau calories, me ka helu momona, e hoʻokomo koke ia, e kahi aku iāʻoe i 1,000 calories. hoʻokahiʻai.
Inā makemakeʻoe e pilau i kou mau niho i loko o ka hamburger liʻiliʻi, hele i mua, akā makemakeʻoe e noʻonoʻo i ka momona momona i nā'ōpiopio, nā'āpana'iliana rulu , pepa, letus, a me ka pua nani.