Kodi Ndi Chipinda Chiti Chimene Chimachitira Chakudya Chakummawa Chabwino Kwa Zakudya Zanu?
Ngati mmawa wanu muli otanganidwa, ndiye kuti mutha kukhala mmodzi wa anthu omwe amatha kudutsa mumsika wa khofi kapena malo ogulitsa chakudya chofulumira kufunafuna chakudya cham'mawa. Mudzapeza sangweji yam'mawa pa pafupifupi menyu iliyonse. Koma sikuti zonsezi ndi zabwino kwa zakudya zanu. Kotero, mumapeza bwanji sangweji yabwino yam'mawa?
Chakudya chamadzulo cha Sandwich Calories and Nutrition
| Panera Bacon, Egg & Cheese Breakfast Sandwich | |
|---|---|
| Kutumikira Kukula: sandwich 1 | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 460 | |
| Ma calories ochokera ku Fat 225 | |
| Mafuta Onse 25g | 38% |
| Trans Fat 0.5g | |
| Cholesterol 295mg | 98% |
| Sodium 790mg | 33% |
| Zakudya Zamadzimadzi 32g | 11% |
| Zakudya Zam'thupi 1g | 4% |
| Sugars 6g | |
| Mapuloteni 24g | |
| Vitamini A 15% · Vitamini C 15% | |
| Calcium 20% · Iron 15% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Sangweji yachakudya ikhoza kukupatsani mapuloteni, mapupa amphamvu, ndi kudzaza mitsuko m'mawa. Koma, sikuti zonse za masangweji a kadzutsa ndi abwino kwa inu. Ndipotu, ambiri ali ndi sodium, mafuta, ndi calories. Popeza muli ndi zisankho zosiyanasiyana kumadera osiyanasiyana (ndipo mukhoza kupanga sandwich ya kadzutsa kunyumba), ndibwino kuti muyerekeze zakudya zakudya za sangweji yanu yam'mawa musadye chakudya cham'mawa.
Ma calories mu Chokudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo
- Starbucks Chicken Soseji & Bacon Biscuit: ma calories 450, mafuta a magalamu 22, ma gramu 35 makilogalamu, ma gramu 1, 1160 mg sodium, 26 magalamu a mapuloteni
- Nkhumba Yotopetsedwa Yotchedwa Turkey Bacon & Cage Free Egg White Chakudya Chakumwa Chakudya Sandwichi: 210 makilogalamu, 5 magalamu mafuta, 26 gm carbohydrate, 3 gm zitsulo, 560 mg sodium, 18 magalamu mapuloteni
- Starbucks Sausage, Cheddar & Egg Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo : 500 calories, mafuta 28 magalamu, magalamu 41 magalamu, 1 magalamu, 920 mg sodium, 15 gm
- McDonalds Classic Egg McMuffin: makilogalamu 300, 12 magalamu mafuta, 30 gm carbaidrate, 2 gm zitsulo, 730 mg sodium, 18 gramu mapuloteni
- McDonalds Mazira Oyera Chimwemwe McMuffin: 260 makilogalamu, mafuta 8 magalamu, 29 magalamu a carbohydrate, 2 magalamu amitundu, 750 mg sodium, 16 magalamu a mapuloteni
- Kukonzekera kwa Dunkin Donuts Bacon, Mazira & Tchizi Kumwamba Kukulunga: ma calories 210, ma mafuta 13 magalamu, 15 magalamu a mafuta, magalamu 1 magetsi, 550 mg sodium, 9 magalamu a mapuloteni
- Dunkin Donuts Soseji, Mazira & Tchizi pa Croissant: 700 ma calories, 51 magalamu mafuta, 41 magalamu a carbohydrate, 1 gm zitsulo, 1120 mg sodium, 22 magalamu mapuloteni
- Jack m'bokosi Chakudya cha Jack: Zakudya zokwana 350, mafuta 18 magalamu, 30 magalamu a carbohydrate, 1 gm zitsulo, 840 mg sodium, 16 magalamu mapuloteni
- Jack mu Bokosi Lodyera Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumwa
- Tim Hortons Zakudya Zakudya Zakudya Zam'mawa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumwa Chakudya Chamakono: 530 makilogalamu, 34 magalamu a mafuta, 33 magalamu a carbohydrate, 2 gm
- Tim Hortons Nkhuku Yachitchini Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya
- Mazira a Panera ndi Tchizi: makilogalamu 390, mafuta a magalamu a 21, makilogalamu 32 a ma carbohydrate, ma gramu 1 magetsi, 640 mg sodium, mapiritsi 19 magalamu
- Gulu la Bacon Egg ndi Cheese Flatbread: ma calories 460, 21 magalamu mafuta, magalamu 43 magalamu, 2 magalamu amitundu, 1370 mg sodium, 25 magalamu mapuloteni
Ma calories mu Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chaku
- Jimmy Dean Bacon, Egg & Biscuit Biscuit Sandwich: 310 makilogalamu, 19 magalamu a mafuta, ma gramu 26 magalamu, 2 magalamu a fibre, 720 mg sodium, 10 magalamu a mapuloteni
- Jimmy Dean Akukonda Turkey Msuzi, Mazira Oyera ndi Tchizi English Muffin: 260 makilogalamu, 8 magalamu a mafuta, 32 magalamu a madzi, 2 magalamu a mchere, 730 mg sodium, 17 magalamu a mapuloteni
- Mafuta a K Kapadera, Mazira & Tchizi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamasamba
- Mayi wapadera K ndi masamba & Pepper Jack Tchizi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumwa Chakudya Chakudya Chakumwa Chakudya Chakudya Chamadzimadzi:
- EGGO Sausage, Egg & Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamasamba: 150 calories, ma gramu asanu ndi asanu, 18 magalamu a mafuta, ma gramu asanu, 430 mg sodium, 10 gm
- Amagetsi Omwe Amasangalala Ambiri Achimwenye A Canada Mafilimu a Turkey Turkey Bacon English Muffin Sandwich: 210 makilogalamu, 6 magalamu mafuta, 27 magalamu m'thupi, 2 gm zitsulo, 510 mg sodium, 13 magalamu mapuloteni
- Zowonongeka Zokhala ndi Mafinya: Mazira Oyera, Kale, Odyera Matimati wa Tomato ndi Mbuzi: Zakudya zokwana 150 ma calories, 4 magalamu a mafuta, magalamu 19 magalamu, ma gramu a 2 gramu, 400 mg sodium, 10 magalamu a mapuloteni
- Hamu Wosakanizidwa, Mazira ndi Cheddar Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumwa Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo
Zomwe Muziyang'ana Mukasankha Zakudya Zakudya Zakudya Zakudya Zakudya Zam'mawa
Maofesi ambiri omwe amatumizira mwamsanga komanso mofulumira amakonda masangweji a kadzutsa ndi zojambula zosiyanasiyana. Mwachiwonekere, zizindikiro zomwe mumasankha zidzasintha kusiyana kwakukulu kwa zakudya zanu. Zakudya zamtundu wapamwamba monga tchizi, soseji, ndi nyama yankhumba zidzawonjezera mafuta ndi calorie kuchuluka kwa sangweji yanu. Mukhozanso kupeza sodium yochuluka kuchokera ku sangweji ndizo zowonjezera.
Sungweji ya calorie ya pansiyi ikuphatikizapo kusankha monga mazira azungu kapena sipinachi. Kusankha masangweji a kadzutsa ndi izi nthawi zambiri zimakhala ndi kuchepetsa kuchepetsa zakudya komanso zakudya zabwino.
Koma njira yokonzekera imapanganso kusiyana. Mwachitsanzo, mukhoza kuona soseji yoyera ndi turkey mkaka wa kadzutsa wam'mawa umene uli wochuluka mu mafuta ndi ma calories kuposa momwe mungayembekezere. Ngakhale kuti zakudyazo zimakhala zochepa kwambiri mu mafuta ndi ma calories, ngati mumaphika mafuta kapena mafuta, ndiye kuti sandwich ikhoza kupereka zowonjezera zambiri kuposa momwe mukufunikira.
Posankha sandwichi yathanzi kwambiri, sankhani zomwe mukufunikira kwambiri ndikuwerengera ndondomeko yowonjezera zakudya kuti mupange chisankho chabwino.
- Ngati mukufuna katsamba kakang'ono ka kadzutsa kamene kalingalira Mayi wapadera Kake ndi masamba & Pepper Jack Tchizi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumapeto
- Ngati mukuyang'ana mchenga wamakono ochepa kwambiri wa mafuta okhudzana ndi chakudya chamadzulo ndikuwona kuti Amapanga Odyera Amakondweretsa Amakono Achiyankhulo A Canada Chikhalidwe cha Turkey Turkey Bacon English Muffin Sandwich.
- Ngati mukufuna malo osungirako kanyumba kowonjezera kowonjezera ndipo mukukonzekera kudya mu lesitilanti mungasankhe Bacon & Cage Free Egg White Breakfast Sandwich. Kunyumba, Evol Wotsalira & Fit: Ma White White, Kale, Othokidwa ndi Tomato ndi Goat Cheese Sandwich ndi abwino kusankha.
- Ngati mukufuna nyamayi yapamwamba ya mapuloteni amalingalira Jack mu Bokosi la Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chamadzulo
Potsirizira pake, mungafunike kusamala za kapangidwe ka sangweji yanu. Si masangweji onse a dzira omwe amapangidwa kuchokera ku "mazira" enieni. Mwachitsanzo, masangweji a Panera amadyetsedwa kuchokera ku 100% mazira enieni omwe amatanthauza kuti mazira amakonzedwa mwatsopano, mazira omwe amawombera komanso / kapena mazira azungu omwe alibe zowonjezera. Sarah Burnett, mkulu wa bungwe la Wellness ndi Food Policy, ananena kuti, pamene kampaniyo inafufuza masangweji a mazira kwa ena ochita masewerawa, inapeza kuti "50% mwa malo odyera 10 odyera mwamsanga omwe amagulitsa chakudya cham'mawa amakhala ndi" dzira " "Zopangidwa ndi zosakaniza zisanu, nthawi zambiri."
Pangani Sandwich Yanu Yopatsa Chakudya Chamakono
Sungweji yachakudya yabwino kwambiri yomwe mungakhale nayo panyumba. Ngakhale zimatenga nthaŵi yochuluka ndi bungwe pang'ono kuti mukonzekere chakudya chanu chakum'mawa , muli ndi mphamvu zowonongeka pazitsulo ndi njira yokonzekera pamene mukuphika chakudya chanu kunyumba.
Mukufuna maganizo angapo kapena kathanzi kadzutsa masangweji maphikidwe? Yesani Mawindo Ofulumira ndi Osavuta Omwe McMuffin-Style Sandwiches omwe mungapange maminiti. Kapena onjezerani dzira ku Sandwich iyi Yopanga Chotupitsa. Gwiritsani ntchito malangizo abwino pokonzekera zakudya za kadzutsa pasadakhale ndikupanga zojambula zosiyanasiyana zomwe mungapereke mu chakudya chanu.
Mawu Ochokera
Chakudya cham'mawa chanu ndi chofunika. Chakudya chachakudya ndi (nutritionally) palibe chofunikira kuposa chakudya china ndi zakudya zopsereza zomwe mumadya patsiku, koma mutha kukhala ndi mphamvu zowonjezera komanso zakudya zabwino ngati mukuyamba ndi zakudya zabwino.
Inde, ngakhale kuti nthawi zonse zimakhala bwino kuti tiphike kunyumba, timadziwa kuti pali masiku omwe zakudya zosavuta kudya kapena zokonzedweratu ndizofunikira. Werengani zakudya zowona bwino kapena pitani ku malo osungirako zakudya kuti mudziwe zambiri zofunika kuti musamadye zakudya zabwino pazomwe mukudya.