Ma calories mu chidutswa cha mkate amatha ndi mankhwala
Kodi mkate uli wathanzi? Kodi mungadye mkate ndi kulemera? Kuyambira pamene dieters adachita mantha ndi ma carb mu zakudya zawo, mkate wakhala pa mndandanda woletsedwa wa anthu ambiri omwe amadya kulemera ndi kulemera kwa thupi. Ma carbs ndi makilogalamu mu chidutswa cha mkate akhoza kuwonjezereka msanga ngati simusamala. Koma inu mukhoza kudya mkate ndi kuchepetsa kulemera, ndipo mitundu yina ya mkate ikhoza ngakhale kukhala gawo la dongosolo labwino la kudya.
Mkate Wosakaniza ndi Zowona Chakudya
| Tirigu Wonse Chakudya Chakudya Chakudya | |
|---|---|
| Kutumikira gawo lalikulu 1 (28 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zilakolako 69 | |
| Ma calories ochokera ku Fat 8 | |
| Total Mafuta 0.9g | 1% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0.4g | |
| Cholesterol 0mg | 0% |
| 132mg sodium | 6% |
| Potaziyamu 69.44mg | 2% |
| Zakudya Zakudya 11.6g | 4% |
| Matenda a Zakudya 1.9g | 8% |
| Sugars 1.6g | |
| Mapuloteni 3.6g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 3% · Iron 4% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chakudya cha mkate chimasiyana malinga ndi mtundu wa mkate umene mumasankha kudya. Zakudya zabwino ndi akatswiri a zaumoyo amalimbikitsa kuti muwonjezere kudya kwa mbewu zonse, kotero kusankha mikate yonse ya tirigu nthawi zambiri kumasankha mwanzeru.
Mkate umodzi wokha wamagulu a tirigu wokonzedwa bwino (wolembedwa pa label) umapereka makilogalamu pafupifupi 70 ndi pafupifupi 1 gm ya mafuta. Magawowa amaperekanso pafupifupi magalamu 4 a mapuloteni ndi 11.6 magalamu a mavitamini. Koma popeza imaperekanso 2 magalamu a fiber, mumangodya pafupifupi 9.6 net carb pace.
Kumbukirani, komabe, muyenera kuwirikiza kawiri zakudyazo ngati mukupanga sangweji ndi magawo awiri a mkate.
Nanga bwanji za mitundu ina ya mkate? Chakudya choyera chokonzekera malonda chimapereka pafupifupi makilogalamu 80 ndi 1 gramu ya mafuta. Mkate Wonyezimira ukhoza kupereka magalamu 15 a makapu kapena ambiri ndipo popeza mulibe gramu imodzi ya fiber mu mikate yoyera, chakudya chanu cha carb chidzakhala chimodzimodzi.
Mkate wa Rye ungapangidwe kapena wosapangidwe kuchokera ku mbewu zonse malingana ndi mtundu umene umagula. Zingathenso kupangidwa kuchokera ku chisakanizo cha mbewu zoyengedwa ndi mbewu zonse. Mkate wa mkate wa rye umapatsa makilogalamu 65, pafupifupi 1 magalamu a mafuta, 12 gm ya carbohydrate, 1.5 magalamu a mchere, ndi 2.1 magalamu a mapuloteni.
Ubwino Wathanzi wa Mkate
Mkate umapereka mphamvu (mphamvu) makamaka mwa mawonekedwe a zimagulu. Carbs ndi magetsi opangidwa ndi thupi lanu. Kotero pamene iwe udya mkate, umapatsa thupi lako mafuta kuti uzichita ntchito zako za tsiku ndi tsiku.
Mukasankha mkate wopangidwa ndi mbewu zonse, mumapatsanso thupi lanu ndi fiber . Fiber imapereka ubwino wambiri wathanzi ndi kulemetsa . Kudya zakudya ndi fiber kungakuthandizeni kuti mukhale omvera komanso okhutira. Akatswiri operewera kulemera kwa thupi amasonyeza kuti dieters imadya zakudya ndi zowonjezera kuti ziwathandize kudya pang'ono ndi kupanga chosowa cha calorie chofunikira kulemera .
Malingana ndi mkate umene umagula, ukhoza kukhala ndi magwero abwino a micronutrients monga thiamin, selenium, ndi folate.
Mafunso Ambiri Ponena za Mkate
Mkate wopindulitsa ndi uti?
Mutha kuona mawu oti "opindulitsa" pa mkate wokonzedwa m'magetsi umene mumawawona m'sitolo. Zowonjezera zakudya zakhala ndi zakudya zowonjezeredwa mkati pomwe mukukonzekera.
Kawirikawiri, zakudya zowonongeka zimachotsedwa nthawi yopanga mankhwala. Zakudya zowonjezereka zimapangidwa kuchokera ku mbewu zoyengedwa , kapena mbewu zomwe zasinthidwa kuti mbewu yonseyo isakhale yochenjera.
Chifukwa chiyani mkate wonse wa tirigu ndi wabwino kwambiri pa zakudya zanga?
Ngati mukuyesera kuchepetsa thupi, mudzazindikira kuti kudya zakudya ndi mchere , monga mkate wodzaza tirigu, kudzathetsa njala kwa nthawi yayitali mutatha kudya. Izi zimakuthandizani kuti mufike ndi kusunga chosowa cha kalori .
Kodi ndikudziwa bwanji ngati mkate wanga wapangidwa kuchokera ku mbewu zonse?
Musadalire kutsogolo kwa chakudya cha mkate kuti mudziwe ngati mkate wanu wapangidwa kuchokera ku mbewu zonse.
Nthawi zambiri, opanga chakudya amagwiritsa ntchito mawu monga "multigrain" kuti chakudya chawo chikhale chokongola kwambiri. M'malo mwake, yang'anani mndandanda wa zosakaniza. Mbewu zonse (monga tirigu wonse, tirigu, mafuta onse) zidzatchulidwa ngati chimodzi mwa zinthu zoyamba. Bungwe lonse la Njere limapereka ndondomeko yowonjezereka yolongosola malemba kuti apeze zakudya zonse za tirigu.
Kodi mikate yoyera ndi yoipa kwa ine?
Chakudya Chamtundu si choipa kwa zakudya zanu, koma chimapatsa mphamvu (mphamvu) popanda chakudya chokwanira monga mkate wonse wa tirigu.
Kodi ndi njira zina ziti zathanzi zopangira mkate?
Ngati mukuyesera kudula mkate, pali njira zingapo zopangira mkate umene mungayese. Mwachitsanzo, kodi mumadziwa kuti mukhoza kupanga sangweji pogwiritsa ntchito nkhaka m'malo mwa mkate? Ndipo odyetsa ambiri wathanzi amavala ng'ombe yawo yathanzi kapena Turkey burger mu letesi kusiyana ndi kugwiritsira ntchito bun.
Zakudya Zam'munsi Zakudya Zakudya
Pali mitundu yambiri ya mikate yamakono yotsika kwambiri pamsika. Komabe, kumbukirani kuti mikate iyi ikhoza kukhala yochepa kwambiri, komanso kuchepetsa zakudya zopatsa thanzi. Kuwonjezera apo, nthawi zina mkate umakhala wotsika m'makilogalamu chifukwa kagawo kakang'ono kapena kochepa kuposa kagawo ka chikhalidwe.
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Mawu ochokera
Pali njira zambiri zathanzi zowonjezera chidutswa cha mkate mu zakudya zanu, choncho ngati mumakonda mkate, pitirizani kudya. Koma idyani mwadzidzidzi. Sangalalani ndi sangweji yowonekera m'malo mogwiritsa ntchito magawo awiri a mkate. Ndipo mmalo mokhala ndi mkate wokhala ndi-calorie kupanikizana ndi batala m'mawa, khalani ndi magawo angapo a apulo wodzala ndi mandimu.
Njira imodzi yabwino yochepetsera mkate ndi yodyera. Funsani seva yanu kuti musabweretse chakudya patebulo musadye chakudya chanu. Kudya chakudya choyambirira chisanafikeko kungapangitse makilogalamu mazana (osati kutchula ma carbs ndi mafuta) ku nsalu yanu.