Mfundo Zachisawawa Chakumwa

Chosangalatsa ndi Choipitsitsa Chosankha Chophika

Ngati mutayesetsa kukhala ndi zakudya zathanzi, mungapewe zakudya zopangira zakudya zokwanira komanso zamapiko. Nanga bwanji za ophwanyika? Kodi osokoneza angakhale ndi thanzi? Pali mankhwala angapo omwe ali abwino kuposa ena ndipo ngakhale ochepa omwe amapereka zakudya zina.

Cracker Calories ndi Zakudya Zakudya

Ambiri mwa ife timaganizira za osokoneza timaganizira za mchere wambiri, omwe timadya ndi supu kapena odzala ndi batala . Anthu opanga mankhwalawa amapangidwa ndi makampani angapo osiyanasiyana, koma zakudya zowonjezera mchere zimakhala zosagwirizana pakati pa makina.

Mchere wamodzi (5 crackers) uli ndi ma calories 70, 12 chakudya ndi galamu imodzi ya mapuloteni. Mafuta ena a saltines (ndi ena osokoneza) amapangidwa ndi mafuta enaake odzoledwa. Akatswiri a zaumoyo amalangiza kuti muchepetse kapena kuthetsa kudya kwanu mafuta.

Ndiye kodi calories yamchere imakhala bwanji poyerekeza ndi makilogalamu a mitundu ina ya osokoneza?

• Mbalame imodzi ya graham (imodzi yaying'ono yaying'ono) imapereka makilogalamu 59, 1.4 magalamu a mafuta, 11 magalamu a carbohydrate, 4,4 magalamu a shuga ndi galamu imodzi ya mapuloteni.
• Choyamba cha Triscuit Choyamba (opanga asanu ndi awiri) amapereka makilogalamu 120, ma gramu 4 a mafuta, magalamu 20 a ma carbohydrate, 3 magalamu a fiber ndi 3 magalamu a mapuloteni.

• Chombo cha Pretzel Crisps (11 crackers) chimapatsa makilogalamu 100, 0 magalamu a mafuta, ma gramu 24 a mavitamini, ndi 2 magalamu a mapuloteni.
• Crackers (Yoyamba) ya Carr Table (Yoyamba) imapereka makilogalamu 60, 1 magalamu a mafuta, ma gramu 10 a ma carbohydrate, ndi 1 gramu a mapuloteni.
• Chakudya chimodzi cha Wasa Light Rye Crisp Mkate amapereka calories 60, 0 magalamu a mafuta, 15 gm ya carbohydrate, ndi magalamu atatu a fiber.

Pamene muwerengera calories mu opanga, kumbukirani kuti zomwe mumaika pamwamba pa cracker akhoza kuwonjezerapo zowonjezera kuposa wopanga okha. Gulu limodzi la supuni (supuni ziwiri) ziwonjezera ma calories 190 ndi ma gramu 16 a mafuta ku chotukudya chanu.

Zochepa Zosafunika Zopanga Zokongola

Anthu ena opanga mankhwalawa amakhala oposa makilogalamu komanso amadzikweza kwambiri. Mwina mungadabwe kudziwa kuti anthu ena opanga mankhwalawa amakhala ndi shuga . Choncho ndikofunika kuyang'ana zitsulo kuti mupeze wopanga thanzi labwino kwambiri.

• Keebler Club crackers amapangidwa ndi shuga ndi high fructose chimanga madzi. Ogwira ntchito limodzi (4 crackers) amapereka makilogalamu 70, ma gramu 3 a mafuta, 9 gm ya carbohydrate, ndi gramu imodzi ya mapuloteni.
• Mankhwala a Ritz amapangidwa ndi shuga, mafuta a chimanga otchedwa fructose ndi mafuta ochepa. Ntchito imodzi yokha imapereka makilogalamu 80, 0 magalamu a mafuta, 10 gm ya carbohydrate, 1 magalamu a shuga ndi 1 gramu ya mapuloteni.
• Zosakaniza Tirigu zimapangidwanso ndi shuga. Ntchito imodzi yokha imapatsa makilogalamu 140, 5 magalamu a mafuta, 22 magalamu a carbohydrate, 3 magalamu a fiber, 4 magalamu a shuga ndi 2 magalamu a mapuloteni.

Nanga bwanji za anthu otukuka otchuka? Mbalame zotchedwa Cheez-It (27 crackers) zimapereka makilogalamu 150, ma gramu 8 a mafuta, 17 magalamu a carbohydrate, ndi magalamu atatu a mapuloteni.

Anthu odyetsa Goldfish amapereka makilogalamu 140, mafuta 5 magalamu, magalamu 20 a ma carbohydrate, ndi magalamu atatu a mapuloteni.

Mmene Mungasankhire Cracker Wathanzi

Mitundu yambiri ya anthu opanga nsomba sizipereka zothandiza zaumoyo. Ndipo popeza ambirife timawadya ngati chakudya chokwanira, amatha kuika kalori mamba molakwika . Kotero pali njira iliyonse yosankhira wopanga thanzi?

Pali. Kuphatikiza pa kalori wowerengeka, magalamu a mitsempha mumapanga anu angakuthandizeni kuwonjezera zakudya zanu zathanzi. Chifukwa chiyani? Chifukwa kudya fiber kumakuthandizani kuti mumve bwino komanso mutakhutitsidwa mutatha kudya. Anthu omwe amadya zowonjezera zambiri amatha kudya mochepa maola ochepa atatha kudya.

Kotero ngati mukuyesera kuti mukhale ndi thanzi labwino , pezani osokoneza omwe ali ndi zida zambiri.

Kuti mupeze kapepala ndi kafukufuku wowonjezera pansi pa zolemba za Nutrition Facts ndikuyang'ana mawu oti "tirigu wonse" omwe ali ngati chimodzi mwa zinthu zoyamba mndandanda wa zosakaniza. Triscuit brand crackers amapangidwa kuchokera mbewu zonse. Mgwirizano wa Wasa Fiber Wonse Wobiriwira Mkate Umapereka makilogalamu 60, 1 gramu ya mafuta, 14 magalamu a carbohydrate, 5 magalamu a fiber ndi 3 magalamu a mapuloteni.

Njira Yabwino Yosungira Zakudya Zakudya Zokwanira Zakudya Zakudya Zathanzi

Ngati mumakonda kuti muwoneke pazinyalala ndikuzisungira kunyumba kwanu, samalani kuti mumasungirako. Monga chips, timakhala ndi chizoloŵezi chodyera odyera. Pa chifukwa chimenechi, akatswiri odyera zakudya amalimbikitsa kuti musunge malo osokoneza bongo.

• Makabati apamwamba kapena makapu apansi ndi abwino. Ngati mukuyenera kugwira ntchito zovuta kuti mupite ku zakudya zomwe mumazikonda zokwanira, simungathe kuziganizira mopanda nzeru.
• Musati muzisunga zakudya zopanda pake. Kampani yanu ya khitchini ndi malo ovuta kwambiri kuti musungire mapepala anu. Chifukwa chiyani? Chifukwa mumayesedwa kuti muwapatse chakudya pamene simuli ndi njala.
• Sungani zakudya zopanda zakudya mu thumba lapachiyambi kapena bokosi. Pamene kusunga osokoneza mu chidebe cha pulasitiki chothandizidwa kungathandize kuti asunge nthawi yaitali, mutaya phindu la chizindikiro cha Nutrition pamene mutaya phukusi. Mwa kusunga crackers mu bokosi lapachiyambi, mumakhala ndi chikumbutso cha kalori ndi mafuta a magalamu komanso kukula kwake.

Ndipo potsirizira pake, mukasankha kusakaniza anthu ophwanya, musadye mwachindunji. Ndizosatheka kuti muzindikire momwe mukudyera pamene simungathe kutuluka pakamwa. M'malo mwake, tenga ochepa chabe, kuwapaka pa mbale ndi zokonda zomwe mumakonda kwambiri ndikusangalala ndi kutumikira limodzi.