Ma calories mu Mbewu za Mphungu ndi Mapindu Awo Amoyo
Nkhumba za dzungu ndizoseketsa zokondweretsa kwa anthu ambiri odya bwino omwe amakonda zakudya zopweteka. Ndani sakonda mbewu zochepa zokwanira? Koma kaya muwapange kunyumba kapena kugulira m'sitolo akhoza kupanga kusiyana kwa mbewu zamagazi ndi zakudya zambewu.
Ma calories mu Mbewu za Mzungu
| Mbewu za Nkhumba Zowona Chakudya | |
|---|---|
| Kutumikira Kukula 1 Kutumikira (100 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 126 | |
| Ma calories ochokera ku Fat 45 | |
| Mafuta Onse 5g | 8% |
| Fat yokhutira 1g | 5% |
| Mafuta a Polyunsaturated 2.5g | |
| Mafuta a Monounsaturated 1.7g | |
| Sodium 5mg | 0% |
| Potaziyamu 261mg | 7% |
| Zakudya 15g | 5% |
| Matenda a Zakudya 5g | 20% |
| Mapuloteni 5g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 5% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Choyipa kwambiri pa mbewu za dzungu ndizovuta kudya limodzi. Mmodzi wamodzi omwe amagwira ntchito ndi pafupifupi mbewu 85. Kodi nthawi yotsiriza yomwe munawerengera mbeu yanu ya dzungu musanalowetse pakamwa panu? Sizingakhale kuti aliyense amachita.
Koma ngakhale mutadya kwambiri, mumapatsa thupi lanu chakudya chabwino kwambiri nthawi zambiri. Mbeu za mzungu wopanda mafuta owonjezera, batala, mchere, kapena zokometsetsa zimapatsa mafuta abwino kwambiri omwe amadziwika kuti "mafuta onenepa", amakhala otsika kwambiri mu solodi, ndipo amakhala ndi mapuloteni ambiri, makamaka chakudya chokwanira.
Mbeu imodzi yamatumba imapatsa magalamu 15 a mavitamini, koma khumi magalamu a carbs . Iwo amakhalanso gwero la magnesium, phosphorous, ndi zinc, malinga ndi USDA.
Ubwino waumoyo wa Mbewu za Mzungu
Chinthu chabwino kwambiri pa mbewu ya dzungu ndi mlingo wa zakudya zowonongeka zomwe mumadya mukadya.
Kudya zitsulo kumakuthandizani kuchepetsa kukhumba kosalamulirika ndi kudya moyenera tsiku lonse. Ngati mukuyesera kuti mukhale ndi thanzi labwino, fiber ndi bwenzi lanu.
Koma si mbewu zonse za dzungu zomwe zimapindulitsa. Ngati mugula mankhwala opangidwa ndi mpunga, mukhoza kupeza mafuta owonjezera ndi sodium.
Mwachitsanzo, mawonekedwe odziwika bwino a mapepala a mbewu zamatope omwe mumawawona mumasitolo a maswiti angapereke magalamu atatu a mafuta ndi ma 815 milligrams of sodium pa ounce omwe akutumikira.
Ndipo bwanji ngati mupanga mbewu zanu zamkati kunyumba? Maphikidwe ambiri amafunika kuti muziwotcha mbewu mu mafuta kapena mafuta ndi kuwaza mchere pamwamba. Izi ndi nambala zomwe muyenera kuwonjezera (kuti muzipereka zonse) mukamagwiritsa ntchito njira zowotcha.
- Ngati mumakoka mbewu mu supuni imodzi ya mafuta, onjezerani makilogalamu 102, 12 magalamu a mafuta, magalamu 7 a mafuta odzaza ndi 2 milligrams a sodium.
- Ngati mumakoka mbewu mu supuni imodzi ya maolivi muwonjezerani makilogalamu 119, ma gramu 14 a mafuta, 1,9 magalamu a mafuta odzaza (koma ma gramu 10 a mafuta odzaza mafuta ndi 1.4 magalamu a mafuta a polyunsaturated) ndi zero sodium.
- Ngati mwawaza supuni imodzi ya mchere pambewu yanu yokazinga, onjezerani 2325 milligrams a sodium ku zakudya zonse zomwe mukudya ndikugawaniza ndalamazo ndi chiwerengero cha mavitamini kuti mudziwe kuchuluka kwa sodium yomwe mungayidye.
Momwe Mungayambitsire Mbewu za Mzungu
Kuwotcha mbewu za dzungu ndi losavuta. Ingotsatirani izi.
- Mukachotsa nyembazo kuchokera ku dzungu, zitsukeni bwino ndikuchotsa zitsulo zamtundu uliwonse zamadzi.
- Ikani iwo mu mbale ndikuwonjezera mafuta kapena zokolola ngati mukufuna. Mchere ndiwo nyengo yotchuka kwambiri, komabe mungayesenso paprika, ufa wothira, parmesan kapena zonunkhira za ku India. Anthu ena amakonda kukoma kokoma ndi kuwonjezera shuga, shuga wofiirira kapena sinamoni.
- Azani nyembazo muzitsulo zochepa pa pepala lalikulu lakhuku.
- Ikani mu uvuni wokhala ndi digiri 300 wa preheated kwa pafupi mphindi 30.
- Lolani mbeu yanu ya dzungu kuti izizizira pang'ono musanafufuze.
Mbewu yanu ikawotchedwa ndikuwotchedwa, imanikeni mu chidebe chotsitsimula ndipo musunge sitima kutentha.
Njira Zogwiritsira Ntchito Mbewu za Mzungu
Inde, mungathe kugwira pang'ono za mbewu za dzungu kuti muzisakaniza nthawi iliyonse.
Ngakhale, mumayang'anira bwino zakudya zina ngati simukuzidya molunjika kuchokera ku chidebe chachikulu. M'malo mwake, yesani masupuni ochepa kuchokera mu botolo kapena tub ndi kuwaika mu mbale.
Nkhumba za mzungu zimapangitsanso maluwa okwera ndi saladi. Ngati mukufuna kupanga zophimba bwino, mukhoza kuponyera ochepa mukutseka kwa Turkey ndikulunga ndi hummus kwa chakudya chokoma, chophwanyika. Ngati mumakonda mazira m'mawa, mukhoza kuwawaza pamwamba pa mazira otukuka kapena okazinga.