Gwirani Zinthu Zachidule Zosakaniza Nkhalango Pamene Njala Ikumenya
Inu muli kunja ndi pafupi, ndipo mwadzidzidzi, njala imagunda. Simunabweretseko nkhwangwa yathanzi. Mumaima pa khofi la khofi, koma kuwonetsa chakudya kumadzaza ndi bagels, muffins, ndi zakudya. Kodi mungatani?
Ngati pali golosale yomwe ilipo, izi zimakhala ndi zosankha zabwino kwambiri . Zowonjezereka kwambiri, makamaka maola onse a usana ndi usiku, ndi malo ogula-kawirikawiri amakhala malo owonongeka a chakudya, shuga, ndi mchere.
Koma khulupirirani kapena ayi, pali zakudya zosakanizika kwambiri kuti mukhale nawo ngati mumadziwa komwe mungayang'ane. Mwachiwonekere, pali kusiyana pakati pa sitolo yaying'ono pamalo osungiramo mafuta ndi sitolo yowonjezera yaikulu. Koma apa pali zina zomwe mungathe kuziwona:
1. Mtedza
Mtedza ndi imodzi mwa zinthu zosavuta kuzigwira pa sitolo yabwino ndipo nthawi zambiri ndizo zabwino kwambiri. Ma mtedza ali ndi mapuloteni, mapiritsi, ndi mafuta abwino, kotero amakhala okondweretsa komanso amakhala okoma. Manyowa ndi amondi ndizosankha zabwino kwambiri, pafupifupi 3 mpaka 4 magalamu amphamvu (net) makapu oundana. Mphepete mwa nyanjayi imakhala ndi nyamayi, yokhala ndi magalamu 8 a carb pa ounce.
Chenjezo: Werengani malemba mosamala mukamagula mtedza wokoma. Ambiri a iwo ali ndi shuga wowonjezera, makamaka ngati ali okoma-uchi, kapena mtundu wina wokoma.
2. Mbewu za mpendadzuwa ndi nyemba
Mbewu ndi njira ina yabwino pamasentimita awiri kapena atatu a mavitamini oyenera pa ounce.
Apanso, yang'anani za flavorings. Mbewu zina za mpendadzuwa zokhala ndi zokongoletsera sizingokhala ndi shuga koma mafuta osatetezeka.
3. Tchizi
Mitengo ya tchizi, monga tchizi tchizi, ndi zabwino kwambiri zosankha zosakanizika pafupifupi 1 gm ya carbohydrate ndi ndodo.
4. Zobiriwira Zamasamba
Maphwando otukuka a masamba obiriwira akukhala ofala kwambiri.
Selari ndi yabwino kwambiri, monga ma celery atatu ali ndi galamu imodzi yokha ya zimagulu. Mafuta atatu a kaloti ali ndi magalamu 6 a makapu abwino, ndipo ma ola 3 a broccoli ali ndi magalamu atatu. Fufuzani kabati kochepa kuti mupite nawo ngati mukufuna, kapena muwagwirizane ndi batala ngati mulipo.
5. Mazira Ophika
Nthaŵi zina mudzawona mazira ouma kwambiri m'firiji. Inde, mazira ali ndi zakudya zabwino kwambiri komanso zakudya zopatsa thanzi, makamaka ngati mungathe kuziyika ndi mtundu wina wa masamba.
6. Jerky ndi Sausages
Ng'ombe kapena Turkey zimapezeka mumasitolo ogula, komanso zinthu zina monga Slim Jims ndi zina zamapulasitiki.
Chenjezo: Ambiri mwa mankhwalawa ali ndi shuga wodabwitsa. Werengani mapepala mosamala. Ena alibe chidziwitso cha zakudya, choncho ayang'anire shuga mu mndandanda wa zosakaniza, kuphatikizapo zosakaniza zomwe zimatanthauza shuga .
7. Nkhumba Zimatuluka
Nkhumba zimatchera, kapena chimango, nthawi zambiri zimapezeka ndi zipsu ndi zina zosafufumitsa. Nthawi zambiri amawakomera m'njira zosiyanasiyana, koma pafupifupi onse amakhala otsika kwambiri. Ngakhale nkhumba zimawoneka ngati zovuta kwambiri, vuto lawo lalikulu ndilokuti ambiri a iwo amanyamula mchere.
Malingana ndi momwe amawotchera, mafuta ambiri amawoneka monounsaturated , ndipo pafupifupi gawo limodzi mwa magawo atatu a mafuta ali odzaza. Komanso, iwo ndi "fluffy" kotero kuti makilogalamu omwe amagwira ntchito sali okwera-kawirikawiri amakhala pafupi makilogalamu 80 mpaka 90 omwe ali ndi chidutswa cha-0,5 chokha. Samalani ndipo fufuzani thumba la momwe angatumikire angati.
8. Ziphuphu Zosakaniza Shuga
Nthaŵi zina mudzawona ziphuphu zopanda shuga m'masitolo ogula. Komabe, chisamaliro chiyenera kutengedwa kupeŵa zakumwa za shuga zowonongeka , monga maltitol, xylitol, ndi sorbitol.
9. Hot Dogs
Ichi ndi mtundu wa "chinthu chotsiriza" ndipo muyenera kudya popanda bun kuti muteteze carbu.
Ngakhale ngati mukufunitsitsa kudya ndi mphanda, condiments amasiya. Koma pali njira, ngakhale popanda mphanda. Mukhoza kuyenda kukonzekera ndi otsika-carb tortilla mu pulasitiki zip-pamwamba thumba kuti apange carb otentha galu kukulunga.
10. Zakudya
Madzi, madzi otsekemera, ndi zakumwa zakumwa (kuphatikizapo tiyi ya tiyi ya iced) ndizo zosankha zosakaniza kwambiri.
> Chitsime:
> USDA Chakudya Chakumasulira Zina. Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.