Kodi ndi thanzi liti: bulauni kapena mpunga woyera? White kapena mbatata?
Kodi mumadabwa kuti pali kusiyana pakati pa zakudya ziwiri zofanana ndi zofanana? Kodi njira imodzi ndi yabwino kwambiri kuposa ina? Tiyeni tiike angapo a duos pamutu pamutu!
Brown Mpunga vs. Mpunga Wonyezimira
Pamene mpunga wofiira unayamba kutchuka, unali ngati "thanzi" . Koma kodi pali chowonadi pazinenezi?
Chifukwa chake mpunga wofiira amawoneka kuti ali wathanzi ndi kuti umachepera pang'ono kuposa mpunga woyera.
Njere zofiira zimakhala ndi mavitamini, mavitamini, ndi zakudya zambiri. Lili ndi mapuloteni ambiri ndi mafuta acids, koma imakhalanso ndi ma carb: Chikho cha tirigu wophika woyera chimakhala ndi makilogalamu pafupifupi 53 a carbu ndi 45 mu mpunga wofiira. Mpunga wa Brown uli ndi makilogalamu pafupifupi 220 pa chikho, pomwe mpunga woyera womwewo uli ndi makilogalamu pafupifupi 240, kotero si kusiyana kwakukulu kumeneko. Komabe, anthu ena amapewa mpunga wofiira chifukwa cha anti-michere yomwe imatchedwa phytates, yomwe ingayambitse mimba.
Zomwe ndimakonda? Lembetsani mpunga ku sushi, makamaka, ndipo gwiritsani ntchito mpunga wa mpunga kunyumba. Imakhala ndi makilogalamu 20 okha ndi magalamu 4 magalamu pa chikho.
White mbatata vs. Sweet mbatata
Ndimangotenga zowonjezereka m'magulu anga, ndipo mwansanga, mbatata zonsezi zili ndi ndalama zokwanira. Amanyamula mavitamini angapo (monga vitamini C ) ndi mchere (monga potaziyamu ).
Komabe, mbatata amakhala ndi mavitamini ambiri ndi mchere kusiyana ndi mbatata zoyera, ngakhale mbatata zoyera ndizochepa m'magazi: 130 pa spud, yomwe ndi 14 ocheperapo kwambiri kuposa mbatata yomweyo.
Ndikuti, pitani mbatata; Ndizokoma kwambiri ndipo pali zakudya zambiri. Ngati mukufuna mbatata yoyera (makamaka mbatata yanu yosakanizidwa), gwiritsani ntchito tsenga ili kuti musunge ndalama .
Mchere wa amondi vs. Skim Mkaka
Mutu wanu ukhoza kuthamanga kuchoka pa mkaka uliwonse pamsika masiku awa ! Zomwe ndimakonda kwambiri ndi mkaka wa vanila, wosakaniza mkaka ndi makilogalamu pafupifupi 35 pa kapu.
Chikho cha mkaka wonyezimira chili pafupi ndi makilogalamu 90.
Ndi mkaka uti umene mumasankha umadalira zomwe zili zofunika kwambiri kwa inu. Ngati mukuyang'ana shuga wanu, mkaka wosakaniza wotsekemera uli ndi makilogalamu osachepera 1, pamene mkaka wochuluka uli ndi 12.5. Koma mumalandira mapuloteni 8 kuchokera mu kapu ya mkaka wambiri komanso 1 gramu imodzi kuchokera ku amondi. Ngati muli ndi vuto la m'mimba chifukwa cha lactose, pitani mkaka wa amondi pamwamba. Koma ngati calcium ikudetsa nkhaŵa, mkaka wosakaniza ndi wanu. Sip mwanzeru!
Turkey Burgers vs. Beef Burgers
Musanyengedwe; Burger wa Turkey sikuti ndi ochepa mu makilogalamu kuposa ng'ombe ya ng'ombe. Malo odyera amagwiritsa ntchito mafuta otsika kwambiri, chifukwa mtundu wotsamira ukhoza kuuma mosavuta.
Bwino wanu wapamwamba ndi kupanga burgers anu kunyumba . Ku golosale, tipezani nthaka yowonda (7 peresenti mafuta ochepa) omwe ali ndi makilogalamu okwana 160 ndi ma gramu 7.5 a mafuta pa 4 koloko iliyonse. Ngati mukufuna ng'ombe, tengani ng'ombe yochuluka (4 peresenti mafuta kapena ocheperako), yomwe imakhala ndi makilogalamu okwana 145 ndi ma gramu asanu a mafuta pa gawo limodzi la magawo anayi. Mosiyana ndi zovuta zowonjezera Turkey, nyama yowonjezera yowonjezera ndi yowutsa komanso yokoma, yabwino kwa zakudya zowonongeka !
Butter vs. Margarine
Mungaganize kuti margarine ndi njira yowonjezera, koma mafuta ndi wopambana kwenikweni, chifukwa ali ndi mafuta ochepa kwambiri kuposa margarine.
Komabe, zonsezi zili ndi chiwerengero chomwecho: pafupifupi 100 pa supuni.
Malangizo anga? Sankhani batala wonyezimira kapena kutentha kwapang'ono pomwe, komwe kuli pafupi makilogalamu 45 pa supuni. Wopulumutsa kalogalamu wamkulu!
Oats Okale-Otsala Natsulo-Dulani Zakudya
Mosiyana ndi oats mwamsanga, omwe akugwiritsidwa ntchito kwambiri, muli m'manja abwino ndi amodzi a oats awa. Kusiyanitsa kwakukulu pakati pa ziwiri ndi momwe iwo amapangidwira: Oats-cut-cut odulidwa, pamene wakale akulungidwa. Aliyense ali ndi makilogalamu pafupifupi 160 pa kutumikira. Ndimakonda oat akale, makamaka popeza amagwira bwino ntchito yanga yowonjezera .
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!