Mapindu Amaphunziro a Karoti ndi Zokuphika
Ngati mumakonda zakudya zopanda phokoso, kaloti angakhale abwino kwambiri. Ma calories mu kaloti ndi otsika ndipo amakhala osavuta kukonzekera ndi osavuta kunyamula monga chotupitsa. Zakudya za karoti zenizeni zimasonyeza kuti chakudya ichi ndi chanzeru kuti mukhale khitchini yanu.
Ma calories mu Kaloti ndi Zoona Zakudya
| Mfundo Zowona Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 sing'anga (61 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 25 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 42mg | 2% |
| Potaziyamu 195mg | 6% |
| Zakudya 6g | 2% |
| Matenda a Zakudya 1.5g | 6% |
| Sugars 3g | |
| Mapuloteni 0.5g | |
| Vitamini A 204% · Vitamini C 6% | |
| Calcium 2% · Iron 1% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Kaloti ndi mankhwala abwino. The veggie imakhala muzitsulo ndipo kaloti imodzi yokha ili ndi makilogalamu 30 okha. Osati moyipa, molondola? Koma izi ndizo ngati mutangotumikira limodzi. Kutumikira limodzi kungakhale kanyumba kakang'ono ka kaloti kapena khateti imodzi yaikulu. Koma makilogalamu mu kaloti akhoza kuwonjezera mofulumira ngati inu muwonjezera kuviika ndikudya iwo mopanda nzeru.
Mankhwala otsika a carb ndi anthu omwe amafunika kuchepetsa kudya kwa kagayudirate akhoza kudera nkhawa za carbs mu kaloti . Pali magalamu asanu a carbs pa karoti ndi atatu magalamu a shuga, ochuluka kuposa masamba ambiri. Koma kaloti imapanganso mitsuko. Kotero mutenga karoti 4.5 okha pa karoti.
Ubwino Wathanzi wa Kaloti
Ngakhale kaloti zowonjezera shuga pa zakudya zanu, veggie yosavuta kudya imaperekanso thanzi labwino. Kaloti ndi gwero la vitamini A. Malinga ndi National Institutes of Health, vitamini A ndi yofunika kwambiri pa masomphenya komanso kumathandiza thupi kuti likhale ndi maselo, kuteteza thupi, kutulutsa ndi kulumikizana bwino pakati pa maselo.
Kaloti ndiwo mankhwala abwino a thiamin, niacin, vitamini B6, folate, ndi manganese. Kuwonjezera pamenepo, kaloti ndi gwero labwino kwambiri la zakudya zowonjezera (vitamini C), vitamini K, ndi potassium.
Mmene Mungadulire Zikodzo Mu Kaloti
"Vuto" ndi kaloti ndilosavuta kudya kwambiri. Inde, ngati mutadya chakudya chilichonse, kaloti mwina ndi imodzi mwa njira zabwino kwambiri.
Koma ngati mukuyesera kulemera, kuphunzira kudya zakudya zonse moyenera n'kofunika. Ndipo ngati mukudya kwambiri kaloti ndi kuthira , ndiye kuti mumatha kudya zakudya zamtundu umodzi mosavuta.
Ngati mumadya pa kaloti, yesetsani kuwasakaniza kuti afalikire ku calorie yapamwamba. Mafuta odzola anyezi, mwachitsanzo, akhoza kukhala apamwamba kusiyana ndi makilogalamu mu chakudya chonse ngati simukuyang'ana momwe mumadyera. Kumbukirani kuti ngakhale zakudya zopatsa thanzi zowonongeka zingakhale zoipa kwa zakudya zanu pamene muwonjezera ma sauces, dips, ndi condiments.
Ngati mukuyesera kuchepetsa thupi pocheka carbs , mukhoza kudumpha kaloti chifukwa ali ndi shuga woposa maswiti ena otukuka. Koma ngati mukufanizira magalamu 4 a shuga mu kaloti ku chipatso chopatsa zipatso monga nthochi , malalanje kapena apulo, omwe ali ndi makapu 20-30 a shuga, ndiye kaloti siwoneka yoipa kwambiri. Ngati mukudandaula za shuga mu kaloti, sakanizani masamba anu osungira thumba ndi zokometsera zokwanira monga celery kapena broccoli. Mwanjira imeneyi mumayamba kuchita zinthu zopanda phindu popanda kudya zakudya zanu.
Kusaka ndi Kusunga kaloti
Akatswiri ambiri amalimbikitsa kuti mugule kaloti ndi nsonga zomwe zimagwiritsidwa ntchito kuti zikhale zatsopano. Koma izi sizipezeka paliponse ndipo sikuti aliyense ali ndi nthawi yocheka ndi kukonzekera kaloti kunyumba.
Choncho ena opanga mavitamini amasankha kaloti ana m'malo mwake.
Kaloti za ana ndizochepa kaloti zomwe zimadulidwa ku kaloti. Ma kaloti achibwana amatsukidwa kale ndi kutsukidwa kuti muthe kuzidya kuchokera mu thumba, kuzipanga zakudya zopatsa thanzi.
Kaloti ayenera kusungidwa m'firiji kuti asunge kukoma, kukongola, ndi kapangidwe kake. Kaloti amatha kuzizira, koma kuziika mufiriji kungasinthe mtundu wa masamba.
Karoti Maphikidwe ndi Njira Zabwino Zokukonzekera
Kaloti akhoza kutsitsidwa ndi kudulidwa kuti adye yaiwisi. Ndiwo nyama yamtundu wokoma kapena wathanzi, monga hummus. Mukhozanso kupukuta kaloti ndikuwonjezera ku saladi kapena kukulunga kwabwino kuti mukhale wokoma kwambiri.
Ngati mukufuna kuphika ndipo mukufuna kuyesera kupanga maphikidwe a karoti, yesani mchere uliwonse wa zokometsera kapena zokoma.
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