Kukulunga ndi chakudya chofewa chofewa chomwe chimatha kuzisakaniza ndikugwiritsidwa ntchito ngati sandwich. Wraps ali ofanana ndi omwe nthawi zambiri amakhala ofanana ndi ufa wa ufa, koma amapezeka ndi zowonjezera zomwe zimaphatikizapo kununkhira pang'ono, monga sipinachi kapena phwetekere ufa.
Wraps makamaka amachita chimodzimodzi monga mkate wodetsedwa; Amagwiritsa ntchito zopangira ndi kudzaza malo amodzi, kotero mutha kuzidya popanda kupanga fosholo lathunthu, koma zikuwoneka kuti ali ndi mbiri yabwino.
Mungathe kujambula chinsalu chodzaza ndi mawere abwino a veggies kapena a lean turkey, tomato, ndi tchizi. Nthaŵi zambiri mumangoona zinyama zodzaza ndi zakudya zamtundu komanso zakudya zakuda zowonongeka. Koma kodi zodzikongoletsa zokha zimakhala ndi chirichonse pa mkate? Kodi amapeza mbiri yawo yabwino?
Mwinamwake ayi.
Pamwamba, sikuoneka kuti pali kusiyana kwakukulu pakati pa mkate ndi wraps. Zonsezi zimapangidwa ndi zofanana, ndipo kusiyana kwakukulu ndikuti mkate ndi chotupitsa ndi yisiti ndipo kukulunga kuli kosalala. Zonsezi zimapereka tizilombo toyambitsa matenda (zambiri ngati zimapangidwa ndi tirigu wathunthu), ndi mavitamini ndi minerals, koma ngati mutayang'anitsitsa, mudzapeza kuti mkatewo umakhala wopambana.
Kusiyanitsa kwa Nthendayi pakati pa Wraps ndi Mkate
Mukamaphunzira malemba a Zowona Chakudya , mudzapeza pepala limodzi likhoza kukhala ndi makilogalamu ambiri kuposa magawo awiri a mkate wogulitsa.
Manga imodzi yokha ili ndi makilogalamu pafupifupi 220, pamene magawo awiri a mkate ali pafupifupi 150. Komanso, kukulitsa kokha kumakhala ndi sodium (pafupifupi 350 mpaka 400 milligrams pamtengo), zomwe ndi zofunika kwambiri kwa anthu omwe ali pa zakudya zopanda malire chifukwa chimachepetsa zomwe mungawonjezere kukulunga ndi kuziika pansi pa sodium .
Onaninso zowonjezeramo mndandanda. Zitsulo zina zimapangidwa ndi mafuta a hydrogenated, omwe amachokera ku mafuta. Nthenda ya Nutrition Facts inganene kuti pali zero zotsekemera mafuta ngati ziri zosakwana 0,5 milligram pa kutumikira. Kotero sizowonjezera, koma ndibwino kuti muteteze mafuta opangira .
Kotero ngati mumakonda mkate wanu, palibe chifukwa chosinthira kuti mugule. Zingakhale bwino kwa inu, kapena sizowonjezera. Sungweji yambewu yonse yopangidwa ndi mapuloteni oonda monga nkhuku ya nkhuku, nkhuku zatsopano ndi masamba, ndipo kumaliza ndi mpiru kapena dab ya mayo ndi zokoma ndi zabwino kwa inu.
Koma ndimakonda Wraps Wanga!
Eya, ndibwino nanunso. Mungathe kuzidya. Musasowe kusinthana ndi mkate ngati simukufuna, koma apa pali zinthu zingapo zomwe muyenera kuganizira mukamapanga kapena kugula nsalu:
Fufuzani ma wraps opangidwa popanda mafuta a hydrogenated, ndipo musankhe mankhwala omwe amapangidwa ndi mbewu zonse zowonjezera pang'ono. Mukhoza kugula phwetekere kapena sipinachi wraps ngati mumakonda kukoma, koma palibe zakudya zina zowonjezera chifukwa phwetekere kapena sipinachi ufa ndi wosayenerera, kuwonjezera mtundu ndi kukoma pang'ono.
Kumbukirani kukula kwake kwa wraps kwambiri ndipo usapitirize kukulunga kwapamwamba kwambiri.
Ngati muli ndi njala yambiri, mudzazani malo ena omwe muli masamba kapena masamba obiriwira m'malo mowonjezera tchizi, kuvala, kapena mafuta.
Mutha kuwona chophimba chokoma pa menu pamene mukudyera ku malo odyera omwe mumawakonda. Sungani chiwerengero cha calorie ndikuchepetsa ena mwa mafuta mwa kupempha theka lachibiri kapena kuchepetsa zonsezi. Pitirizani kukulunga wathanzi mwa kulamula saladi yaing'ono kapena mbali yambiri yamagulu m'malo mwa Fries.
Pamene mukulumikiza kuti muwonetsere kuwonetsa pa tebulo lanu, ndipo zikuwoneka ngati ndizokwanira kudyetsa anthu awiri, mwinamwake ndi. Choncho tengani theka la kunyumba kwanu ndikumadya chakudya chamasana tsiku lotsatira.
Kapena muzigawanika kukulunga ndi wokondedwa wanu.
Wraps Wathanzi Ndi Wokoma Mungapange Kunyumba
Ambiri saladi kapena kuphatikizapo mapuloteni abwino (nyama, nkhuku, nsomba, kapena nyemba ) ndi mtundu wina wa veggie udzagwira ntchito yopanga chokoma. Zambiri za kukulunga kwanu ziyenera kukhala ndi masamba kapena veggies ndi kuwonjezera kavalidwe kakang'ono kokha. Yesani zotsatirazi pa wraps watsopano:
- Chikho chimodzi cha chikho chophika nkhuku yophika nkhuku, ambiri a Romaine letesi, supuni kapena ziwiri za kuvala saladi ya Kaisara, ndi tinthu tating'ono ta tchizi ta Parmesan.
- Chikho chimodzi cha chikho chophika chikho chophika Turkey, chidutswa chimodzi cha nyama yankhumba yophika, letesi yambiri yobiriwira ndi dab ya kavalidwe.
- Nkhumba ya hafu yotentha ya nkhuku yophimbidwa ndi Buffalo Wing msuzi, udzu winawake wodulidwa, mchere wambiri, ndi supuni kapena awiri ovala tchizi.
- Msuzi wanu wa saladi wokondedwa, monga phwetekere, anyezi, kaloti, ndi nkhaka, zosakaniza ndi sipinachi yaiwisi ndi kuvala pang'ono kwa Italy.
- Kusakaniza tsabola ndi anyezi komanso kuphatikiza tomato ndi 1/4 chikho chazira mozzarella tchizi. Pamwamba ndi vinyo wosasa.
- Sliced kapena shredded ozizira Turkey nyama, awiri supuni hummus ndi sliced nkhaka ndi phwetekere.
- Gawo limodzi laling'ono la albacore tunawatsanulira, supuni ya mayo, madzi oundana kapena letesi.
- Mafuta awiri kapena atatu a salimoni (angwiro a saumoni otsala), katsabola watsopano, magawo awiri kapena atatu a avocado ndi supuni kapena awiri a kirimu tchizi.
- Mazira awiri, akuwombedwa ndi tomato wouma dzuwa, komanso kuwala kwa tchizi.
Nanga Bwanji Zopanda Zopanda Gluten?
Mukhozanso kupeza zitsulo zopanda mchere zomwe zimapangidwa ndi mpunga, mapira, quinoa, kapena ufa wa chimanga. Adzakhala ndi mauthenga osiyana siyana a zakudya ndi makilogalamu, kotero onetsetsani kuti mukuwerenga malemba pamene mukugula malonda opanda tirigu kapena gluten.
> Zotsatira:
> American Heart Association. "Mafuta Achifwamba." Idasinthidwa pa Oktoba 7, 2015.
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "USDA Food Composition Database".