Muaj Ntau Npaum Li Cas Rau Hauv Cov Qaib? Mis, Thoob, Tis thiab Ntau

Zoo Siab

• Nqaij qaib mis: 284 calories
• Qaib Ntaus: 109 calories
• Tis qaib: 43 calories
• Pob Qaib Nrov: 76 Tshuav
• Lwm Qhov nqaij qaib
• Nqaij qaib Cov tawv ntxiv kom muaj Calorie
• Koj Yuav Ua Li Cas Koj Cov Zauv Ua Noj
• Rau hauv qab Kab
• Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match

Nqaij qaib yog ib qho kev xaiv nrov thaum nws los txog rau cov protein ntshiv, thaum nws ntim ntau rau hauv ib qho kev pabcuam uas tsis muaj rog ntau.

Ntxiv rau, nws yooj yim los ua noj hauv tsev thiab muaj nyob hauv khw noj mov feem ntau. Nqaij qaib noj tuaj yeem pom ntawm cov zaub mov noj, tsis hais koj noj zaub mov zoo li cas.

Tab sis koj yuav xav paub xyov pes tsawg calories hauv qhov nqaij qaib ntawd ntawm koj lub phaj.

Nqaij qaib los ntawm ntau qhov kev txiav, suav nrog ob lub mis, ob txhais ncej puab, tis thiab lub nruas. Txhua qhov txiav tawm muaj ntau qhov sib txawv ntawm cov calories thiab ib feem sib txawv ntawm cov protein kom roj.

Ntawm no yog cov calorie suav rau kev nyiam txiav qaib nrov tshaj plaws.

Nqaij qaib mis: 284 calories

Nqaij qaib mis yog ib txoj kev txiav cov qaib nrov tshaj plaws. Nws muaj protein thiab muaj roj tsawg, ua rau nws yog qhov kev xaiv zoo rau cov neeg ua kom poob phaus.

Ib qho tsis muaj nqaij, tsis muaj nqaij, noj nqaij qaib mis (172 grams) muaj cov zaub mov tsis zoo (1):

• Cov calories: 284
• Cov protein ntau: 53,4 grams
• Carbs: 0 grams
• Rog: 6,2 grams

Ib qho muaj 3.5-ounce (100-gram) uas ua los ntawm nqaij qaib mis muab 165 calories, 31 grams protein thiab 3.6 grams roj (1).

Qhov ntawd txhais tau hais tias kwv yees li 80% ntawm calories nyob hauv nqaij qaib mis yog los ntawm protein, thiab 20% yog los ntawm rog.

Nco ntsoov tias cov nyiaj no xa mus rau lub mis nqaij mis dawb uas tsis muaj cov khoom xyaw ntxiv. Thaum koj pib ua noj nws hauv roj lossis ntxiv marinades lossis kua ntses, koj nce tag nrho cov calories, carbs thiab rog.

Nqaij qaib mis yog qhov muaj roj tsawg ntawm cov protein uas muaj xoom carbs. Ib lub mis qaib muaj 284 calories, lossis 165 calories ib 3.5 ounces (100 grams). Txog 80% ntawm calories yog los ntawm cov protein thaum 20% yog los ntawm rog.

Qaib Ntaus: 109 calories

Nqaij qaib ncej puab me ntsis ntxiv kev sib tw thiab tsw qab dua li lub mis nqaij qaib vim nws cov ntsiab lus rog ntau dua.

Ib qho tsis muaj nqaij, tsis muaj nqaij, siav nqaij qaib (52 grams) muaj (2):

• Cov calories: 109
• Cov protein ntau: 13,5 grams
• Carbs: 0 grams
• Rog: 5.7 grams

Ib qho muaj 3.5-ounce (100-gram) ua rau nqaij qaib ncej puab muab 209 calories, 26 grams protein thiab 10.9 grams ntawm cov rog (2).

Yog li, 53% ntawm calories yog los ntawm cov protein, thaum 47% yog los ntawm rog.

Nqaij qaib ncej puab feem ntau pheej yig dua li cov kua mis, ua rau lawv xaiv qhov zoo rau txhua tus neeg ntawm kev siv nyiaj.

Ib tus qaib ncej puab muaj 109 calories, lossis 209 calories rau 3.5 ounces (100 grams). Nws yog 53% protein thiab 47% rog.

Tis qaib: 43 calories

Thaum koj xav txog kev txiav nqaij qaib uas tsis muaj mob, nqaij qaib tej zaum yuav tsis muaj dheev.

Txawm li cas los xij, tsuav lawv tsis muaj nyob rau hauv khob cij lossis kua ntses thiab kib-tob, lawv tuaj yeem yooj yim rau kev noj qab haus huv.

Ib qho tsis muaj nqaij daim tawv, kooj tis tis qaib (21 grams) muaj (3):

• Cov calories: 42.6
• Cov protein ntau: 6.4 grams
• Carbs: 0 grams
• Rog: 1,7 grams

Rau ib qho 3.5 ounces (100 grams), cov tis qaib muab 203 calories, 30.5 grams protein thiab 8.1 grams rog (3).

Qhov no txhais tau tias 64% ntawm calories yog los ntawm protein thiab 36% los ntawm rog.

Ib qho tis qaib muaj 43 calories, lossis 203 calories rau 3.5 ounces (100 grams). Nws yog 64% protein thiab 36% rog.

Pob Qaib Nrov: 76 Tshuav

Nqaij qaib ua ob sab yog tsim los ntawm ob ntu - tus ncej puab thiab lub nruas. Lub nruas pauj yog qhov qis dua ntawm txhais ceg.

Ib qho tsis muaj nqaij daim tawv, cov nqaij qaib cov npliag tawv (44 grams) muaj (4):

• Cov calories: 76
• Cov protein ntau: 12,4 grams
• Carbs: 0 grams
• Rog: 2.5 grams

Rau ib qho 3.5 ounces (100 grams), cov npluav qaib muaj 172 calories, 28.3 grams protein thiab 5.7 gram roj (4).

Thaum nws hais txog kev ua kom lub cev tsis muaj calorie, txog 70% yog los ntawm protein thaum 30% yog los ntawm rog.

Ib lub suab qaib nqaij qaib muaj 76 calories, lossis 172 calories rau 3.5 ounces (100 grams). Nws yog 70% protein thiab 30% rog.

Lwm Qhov nqaij qaib

Txawm hais tias lub mis, tus ncej, tis thiab lub nruas yog cov nyiam tshaj plaws txiav ntawm nqaij qaib, muaj ob peb lwm tus xaiv los ntawm.

Nov yog cov calories nyob rau hauv qee qhov kev txiav nqaij qaib (5, 6, 7, 8):

• Nqaij qaib tenders: 263 calories rau ib 3.5 ounces (100 grams)
• Tom qab: 137 calories rau ib 3.5 ounces (100 grams)
• Tsaus cov nqaij: 125 calories ib 3.5 ounces (100 grams)
• Lub teeb nqaij: 114 calories rau ib 3.5 ounces (100 grams)

Tus naj npawb ntawm cov calories hauv ntau cov nqaij ntuag txawv txav. Lub teeb nqaij muaj cov calories tsawg tshaj plaws thaum cov nqaij qaib ua rau muaj qhov ntau tshaj.

Nqaij qaib Cov tawv ntxiv kom muaj Calorie

Thaum nqaij qaib tsis muaj nqaij yog 284 calories nrog 80% protein thiab 20% rog, cov lej hloov pauv thaum koj suav daim tawv (1).

Ib qho tsis muaj nqi, nqaij qaib mis nrog tawv nqaij (196 grams) muaj (9):

• Cov calories: 386
• Cov protein ntau: 58,4 grams
• Rog: 15,2 grams

Hauv nqaij qaib mis muaj tawv nqaij, 50% ntawm calories yog los ntawm protein, hos 50% yog los ntawm rog. Txuas ntxiv, noj cov tawv nqaij ntxiv ze li ntawm 100 calories (9).

Zoo sib xws, ib tus qaib tis nrog daim tawv nqaij (34 grams) muaj 99 calories, piv rau 42 calories ntawm ib tis tsis muaj daim tawv (21 grams). Yog li, 60% ntawm cov calories nyob hauv cov nqaij qaib tis nrog tawv nqaij yog los ntawm cov rog, piv rau 36% hauv ib tis tsis muaj daim tawv nqaij (3, 10).

Yog li yog tias koj tab tom saib xyuas koj qhov hnyav los yog koj cov rog, noj koj cov nqaij qaib tsis muaj daim tawv nqaij kom txo cov calories thiab rog.

Noj qaib nrog daim tawv nqaij ntxiv qhov tseem ceeb hauv cov calories thiab rog.Ua kom tawv nqaij ua ntej noj mov kom txo cov calories.

Koj Yuav Ua Li Cas Koj Cov Zauv Ua Noj

Nqaij qaib ib leeg tsis tshua muaj nyob hauv calories thiab rog piv rau lwm yam nqaij. Tab sis ib zaug koj pib ntxiv roj, kua ntses, roj av thiab ncuav ci, cov calories tuaj yeem ntxiv.

Piv txwv li, ib daim tawv nqaij tsis muaj nqaij, tsis muaj rog, nqaij qaib ua siav (52 grams) muaj 109 calories thiab 5.7 grams rog (2).

Tab sis tib qho nqaij qaib ntxaib kib hauv cov roj av tau pob 144 calories thiab 8,6 grams ntawm cov rog. Ib qho nqaij qaib ncej puab kib hauv cov hmoov nplej muaj ntau ntxiv - 162 calories thiab 9.3 grams rog (11, 12).

Zoo sib xws, ib qho tsis muaj nuj nqis, qhov tsis muaj nqaij qaib nqaij tawv (21 grams) muaj 43 calories thiab 1.7 grams rog (3).

Txawm li cas los xij, ib qho nqaij qaib tis ntawm ci hauv cov nqaij ntses pub ntxiv 61 calories thiab 3.7 grams ntawm cov rog. Qhov ntawd piv rau lub kooj tis kib hauv cov hmoov nplej, uas muaj 61 calories thiab 4,2 grams ntawm cov rog (13, 14).

Yog li, txoj kev ua noj uas ntxiv cov rog tsawg, xws li poaching, ci, ci thiab muab cub, yog qhov zoo tshaj plaws rau koj khaws cia kom cov calories tsawg.

Cov hau kev ua noj, xws li kib hauv breading thiab txheej cov nqaij hauv cov ntses, tuaj yeem ntxiv ntau dua ob peb calories rau koj cov nqaij qaib noj qab haus huv. Rau qhov kev xaiv tsis muaj calorie, lo nrog ci lossis nqaij qaib.

Rau hauv qab Kab

Nqaij qaib yog cov nqaij uas nrov, thiab kev txiav tawm feem ntau hauv cov calories thiab rog thaum muab cov protein ntau.

Ntawm no yog cov calories suav ntawm kev txiav tawm ntau tshaj plaws ntawm cov tsis muaj nqaij, tsis muaj nqaij qaib ib zaug rau 3.5-ounce (100-gram):

• Nqaij qaib mis: 165 calories
• Nqaij qaib: 209 calories
• Nqaij qaib tis: 203 calories
• Pob txha qaib: 172 calories

Nco ntsoov tias kev noj cov tawv nqaij lossis siv cov hau kev ua noj tsis zoo ntxiv rau muaj calories.

Pluas Noj Prep: Nqaij Qaib thiab Veggie Mix thiab Match