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แม่ปุ๊ชอบอยู่บ้าน
แม่ปุ๊ชอบอยู่บ้าน

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White shrimp

2025/11/3 Edited to

... Read moreหลายคนถามเหมือนกันว่า “กุ้งขาวโปรตีนสูงจริงไหม” และ “กุ้ง 1 ตัวกี่แคล” เราลองสรุปแบบเข้าใจง่ายจากที่ชอบซื้อกุ้งมาทำกินเองค่ะ (ตัวเลขอาจต่างกันเล็กน้อยตามขนาดกุ้ง/ส่วนที่กินได้) โปรตีนของกุ้งขาวโดยรวม - โดยเฉลี่ย กุ้งขาวดิบ 100 กรัม จะได้โปรตีนประมาณ 20–24 กรัม และพลังงานราว 90–110 kcal - ถ้าชั่งเป็น “กุ้ง 200 กรัม” (น้ำหนักเนื้อหลังปอก/แกะเปลือก) โปรตีนจะอยู่ประมาณ 40–48 กรัมเลยค่ะ เหมาะกับคนคุมแคลแต่ต้องการโปรตีนสูง แล้ว “กุ้งขาว 1 ตัว โปรตีนเท่าไหร่?” ขึ้นอยู่กับไซซ์มากๆ ค่ะ ถ้าเป็นกุ้งตัวกลางๆ ที่เราซื้อทำกับข้าวบ้านๆ เนื้อที่กินได้อาจราว 8–12 กรัม/ตัว - โปรตีนต่อ 1 ตัว (ไซซ์กลาง) จะประมาณ 1.6–2.8 กรัม (คิดจากโปรตีน ~20–24% ของน้ำหนักเนื้อ) - แคลต่อ 1 ตัว จะประมาณ 8–15 kcal โดยประมาณ ถ้าเป็น “โปรตีน 7 ตัว” แบบที่หลายคนชอบถาม ถ้าเป็นไซซ์กลางๆ ก็จะประมาณ 12–20 กรัมโปรตีนได้เลยค่ะ (ยิ่งตัวใหญ่ยิ่งได้มาก) ประโยชน์ของกุ้งขาวที่เราชอบ - โปรตีนคุณภาพดี ช่วยให้อิ่มนาน เหมาะกับสายคุมอาหาร - ไขมันไม่สูง และมีโอเมก้า 3 บ้าง (ช่วยเรื่องสมอง/สายตาในภาพรวม) - มีไอโอดีนและแร่ธาตุหลายตัวที่ร่างกายใช้ประจำวัน ทริกเลือกกุ้งสด + วิธีล้างก่อนเข้าครัว (ทำตามที่บ้านตลอด) - เลือกตัวที่ “ใสๆ” เปลือกไม่คล้ำ ไม่เละ กลิ่นไม่แรง - หัวติดแน่น คอไม่หัก (ถ้าคอหัก/หัวหลวมๆ มักไม่สด) - ก่อนเข้าครัว เราจะล้างกุ้งให้สะอาด: ล้างน้ำไหลหลายๆ รอบ แล้วค่อยปอก/ผ่าเอาเส้นดำออก จากนั้นซับให้แห้งก่อนปรุง จะช่วยให้ไม่คาวและผัดแล้วเด้งค่ะ ถ้าใครนับโปรตีนเป๊ะๆ แนะนำชั่ง “น้ำหนักเนื้อหลังแกะ” จะตรงที่สุด เพราะน้ำหนักทั้งเปลือก/หัวทำให้คำนวณคลาดเคลื่อนง่ายค่ะ

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