Ngati mukuyesera kukhala ndi zakudya zabwino, mwinamwake mukudziwa kale kuti zakudya zopatsa chakudya ndi zipsu zili ndi mafuta ndi calories. Koma kodi chips zilizonse zathanzi? Ngakhale kuti simungapeze zipangizo zopangira zakudya zopatsa thanzi ndi ubwino wa thanzi, palinso zinthu zingapo zomwe zili bwino kuposa zonse.
Zakudya Zochuluka Zapamwamba ndi Zopangira Chip
| Garden Veggie Straws Nutrition Facts | |
|---|---|
| Kutumikira Kukula kwala 38 (28 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 130 | |
| Ma calories ochokera ku Fat 63 | |
| Mafuta Onse 7g | 11% |
| Mafuta okhutira 0.5g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 250mg | 10% |
| Zakudya Zamadzimadzi 16g | 5% |
| Zakudya za Zakudya 0.5g | 2% |
| Sugars 0.5g | |
| Mapuloteni 0.5g | |
| Vitamini A 0% · Vitamini C 4% | |
| Calcium 0% · Iron 12% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Odyera ambiri wathanzi amasankha Zokambirana Zogwira Ntchito Zapamadzi Zomwe Zimagwira Ntchito Pamene akulakalaka chotupitsa cha mchere. Ngakhale kuti chakudya choterechi chimapatsa ubwino pa zipsera za mbatata kapena tchizi, kumadya masamba osagwirizana ndi kudya masamba.
Gawo loperekera zakudya zimapangidwa kuchokera ku starch ya mbatata, ufa wa mbatata, chimanga ndi zina zowonjezera. Zakudya zopatsa thanzi zimapatsa mafuta ochepa kuposa mbatata za mbatata koma sizipereka ubwino wathanzi zomwe mumapeza chifukwa chodya zakudya zatsopano, monga mavitamini, mchere, ndi zitsulo.
Nanga bwanji Veggie Straws amayerekezera ndi zakudya zina zotchuka? Mankhwala osakanizika amodzi omwe amawombera kapena ophika amatha pafupifupi ounce imodzi kapena masapu 18.
- Ntchito ya Lay's Baked Potato Chips imapereka makilogalamu 120, 2 magalamu a mafuta, mafuta a zero gramu, 23 magalamu a carbohydrate ndi 2 magalamu a shuga.
- Mchere wotchedwa Salt Potato Popchips umatulutsa makilogalamu 120, ma gramu 4 a mafuta, mafuta a zero, mafuta a magalamu 19, magalamu a shuga ndi galamu imodzi ya mapuloteni.
- Mafuta ochepetsedwa a Pringles Oyamba Amapereka makilogalamu 140, ma gramu 7 a mafuta, ma gramu 17 a ma carbohydrate, ndi 1 gramu a mapuloteni.
Galimoto yanu yabwino poyang'ana chipukutu chokamwa chokwera chingakhale Beanitos. Zakudya za Beanitos Zowonjezera Zakudya Zowonjezera Zakudya Zakudya Zopangira Zakudya Zambiri Zambiri Zimapatsa makilogalamu 90, 2 magalamu a mafuta, 0 magalamu trans, 19 magalamu a carbohydrate, 1 gramu ya shuga ndi 5 magalamu a mapuloteni.
Njira Yabwino Yowonjezera Chakudya Chokoma
Zakudya zambiri zowonongeka zimapereka pakati pa 150 ndi 200 calories potumikira.
- Chida chimodzi chokha cha mazira a mbatata chimapereka makilogalamu 160, ma gramu 10 a mafuta, 15 gm ya carbohydrate, ndi 2 magalamu a mapuloteni.
- Cheetos Crunchy imodzi yokha imapatsa makilogalamu 150, ma gramu 10 a mafuta, 13 gm ya carbohydrate, 1 magalamu a shuga ndi 2 magalamu a mapuloteni.
- Fritos Original Corn Chips yomwe imagwira ntchito imodzi imapereka makilogalamu 160, ma gramu 10 a mafuta, 15 magalamu a makapu, ndi 2 magalamu a mapuloteni.
- Pringles Original yogwiritsira ntchito amapereka makilogalamu 150, 9 magalamu a mafuta, 15 gm ya carbohydrate, ndi 1 gm ya mapuloteni.
Ndipo pamene inu mungaganize kuti mapulogalamu ali abwino kwambiri, izo sizingakhale choncho pamene inu mugula zotsatiridwapo zosiyanasiyana. Mankhwala a Cheddar Popcorn a Smartfood amapereka ma calories 160, ma gramu 10 a mafuta, 14 magalamu a ma carbohydrate, 2 magalamu a fiber ndi 3 magalamu a mapuloteni.
Zakudya Zophikidwa Zakudya Zophika
Pali mkangano woopsa pakati pa akatswiri a zaumoyo omwe ali bwino (kapena oipitsitsa) pa zakudya zanu, zikho zowonongeka kapena mapiko ophika. Alangizi a zipsu zophika amatsimikizira kuti zakudya zokazinga ndizowonjezera mafuta odzaza, mafuta onse, ndi makilogalamu.
Mafuta a zipsu zouma amati zakudya zawo zimapereka zowonjezera zosakanizidwa ndi zopangidwa. Ndiye ndani ali wolondola?
Chowonadi ndi chakuti chips ndi gwero la zoperewera zopanda kanthu- ngati zophikidwa kapena zokazinga. Simungathe kupeza ubwino uliwonse wa thanzi kapena zakudya pamene mukudya zakudya zopatsa thanzi. Zakudya zimenezi zimathandizanso kuti thupi lanu likhale ndi sodium komanso kudya. Kotero chakudya chopatsa thanzi kwambiri kwa inu ndi mwinamwake ndi chomwe mungadye pang'ono.
Nthawi zambiri timadya zakudya zomwe timaziwona kuti tili ndi thanzi labwino kapena labwino . Icho chimatchedwa zotsatira za thanzi la halo.
Timaganiza kuti zakudya zina zimapereka phindu kapena zochepa zochepa chifukwa sitisamala kwambiri za chakudya chomwe timadya .
Pofuna kusunga pulogalamu yanu yodyera , yang'anirani kukula kwa gawo lanu ndikuyesa kudya pang'ono pokhapokha ngati nkhuku zophikidwa kapena zokazinga.
Njira Yabwino Yosungiramo Zokometsera Zokometsera Zakudya Zathanzi
Khulupirirani kapena ayi, momwe mumasungira zakudya (kuphatikizapo zipsu) zimakhudza zakudya zanu. Kafukufuku apeza kuti pamene timadya zakudya zopanda zakudya m'khitchini tikhoza kukhala ndi mphamvu yochuluka ya kalori ya tsiku ndi tsiku . Ndiye kodi mungasunge malo otani okadya? Akatswiri amati muyenera kuwatulutsa kutali.
- Makabati apamwamba kapena makapu apansi ndi abwino. Ngati mukuyenera kugwira ntchito zovuta kuti mupite ku zakudya zomwe mumazikonda zokwanira, simungathe kuziganizira mopanda nzeru.
- Musati muzisunga zakudya zopanda pake. Kampani yanu ya khitchini ndiyo malo ovuta kwambiri kusungiramo chips ndi zokometsera. Chifukwa chiyani? Chifukwa mumayesedwa kudya pamene simuli ndi njala mukamawona zakudya izi nthawi zambiri.
- Sungani zakudya zopanda zakudya mu thumba lapachiyambi kapena bokosi. Pamene kusunga chips mu chidebe cha pulasitiki chothandizidwa kungathandize kuti asunge nthawi yaitali, mutaya phindu la chizindikiro cha Nutrition pamene mutaya phukusi. Mwa kusunga chips mu chidebe choyambirira, muli ndi chikumbutso cha khalori ndi mafuta a magalamu komanso kukula kwake.
Ndipo potsiriza, mukasankha kusangalala ndi makapu omwe mumawakonda kapena zakudya zopanda pake, musadye mwachindunji m'thumba. Ndizosatheka kuti muzindikire momwe mukudyera pamene simungathe kutuluka pakamwa. M'malo mwake, tenga timapepala tating'ono ting'ono ndi kuziika mu mbale.