Ma calories mu Nkhaka ndi Zaumoyo Wawo
Nkhaka zimakhala ndi zolimbikitsa zotsitsimula, mbali imodzi chifukwa cha madzi omwe ali pamwamba kwambiri. Amagawidwa m'magulu awiri: pickling ndi slicing. Nkhuka zowakomera zimakhala zowawa ngati yaiwisi ndipo, monga dzina limatanthawuzira, zimagwiritsidwa ntchito kupanga pickles. Mitundu ya nkhakayi imaphatikizapo cornichon, dill, ndi gherkin.
Komano nkhaka, pambali inayo, imaphatikizapo mitundu monga Englishless (kapena hothouse), mandimu, ndi wamba wobiriwira msika nkhaka.
Nkhuka zina ziri ndi mbewu pomwe ena samatero.
Mitundu yambiri ya nkhaka imapezeka chaka chonse ndi nyengo yachisanu kuyambira April mpaka October.
| Nkhaka Zowona Zakudya | |
|---|---|
| Kutumikira Kukula 1/2 chikho magawo (52 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 8 | |
| Ma calories ochokera ku Fat 1 | |
| Total Fat 0.1g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 76.44mg | 2% |
| Zakudya 1.9g | 1% |
| Matenda a Zakudya 0.3g | 1% |
| Sugars 0.9g | |
| Mapuloteni 0.3g | |
| Vitamini A 1% · Vitamini C 2% | |
| Calcium 1% · Iron 1% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha nkhaka chili ndi makilogalamu 8 okha ndi 1,9 magalamu a chakudya, zomwe zimawapangitsa kuti azikhala ndi zakudya zochepa kwambiri. Ngati mukuyesera kuchepetsa zakudya zamagazidwe, zidutswa zamagazi ndi nkhaka.
Nkhaka Za Thanzi Labwino
Nkhaka ndi khungu ziri ndi kuchuluka kwa vitamini K , pafupifupi 9 peresenti ya zosowa za tsiku ndi tsiku mu chikho chimodzi. Vitamini K ndi mavitamini osasuntha omwe amathandiza magazi.
Kwa anthu omwe ali pa Coumadin, ndikofunikira kuti mukhale ndi vitamini K wodalirika.
Kodi Zikhalala Zambiri Zimakhala Ziti?
Malingana ndi Dipatimenti ya Ulimi ya US National Nutrient Database, chomera chimodzi chachikulu (pafupifupi mainchesi inayi) chimakhala ndi ma calories 16, 0,4 gramu mafuta, 3.25 magalamu a carbohydrate, 1.4 magalamu a tiyi, 1.4 magalamu a shuga, 0,7 g mapuloteni, ndi 1092 mg sodium.
Mafuta ndi chakudya chochepa kwambiri, koma ali ndi theka la sodium yomwe tiyenera kudya tsiku limodzi. Ngati mukuyang'ana kutsatira chakudya chochepa cha sodium kapena muli ndi mchere komanso muli ndi mbiri ya kuthamanga kwambiri kwa magazi, kudya zakudya zopanda mafuta sikoyenera kudya.
Kusaka ndi Kusunga Nkhaka
Sankhani nkhaka zomwe zili zolimba koma osati zovuta. Pitani kunja pa nkhaka zomwe ziri zotsimphina, kukhala ndi mawanga ofewa, kapena kuwoneka achikasu.
Ngakhale kuti anthu ambiri amasungira nkhaka mufiriji, ambiri amphika amawasungira kunja kwa firiji chifukwa nyengo yozizira ikhoza kufulumira kuwonongeka ndipo imayambitsa pitting kapena madzi othamanga.
Ngati nkhaka ikusungidwa m'firiji, iyenera kukhala yosapitirira masiku angapo, ndipo iyenera kuyikidwa kutsogolo kwa alumali komwe kutentha kumakhala kotentha.
Nkhaka zimagwirizana ndi ethylene, gasi lachilengedwe limene limayambitsa zakudya zina kuti zipse. Ngati mumasunga nkhaka zanu pamsana, muzisungeni kutali ndi nthochi, tomato, ndi mavwende, omwe ali opangira ethylene.
Njira Zabwino Zokonzekeretsa Makasu
Nkhaka zimakhala zochepetsetsa monga momwe zimagwiritsidwira ntchito mu saladi, monga zowonongeka kuti zilowerere mu kufalikira, kapena zosakaniza ndi yogurt ndi katsabola kapena timbewu monga timadzulo, makamaka zophika zokometsera.
Nkhaka zitha kusakanizidwa ndi zipatso zina monga vwende kuti zikhale ozizira, zosangalatsa zotsitsimula. Potsirizira pake, pangani madzi a nkhaka kuti awononge madzi okhazikika a madzi omwe amapezeka nthawi zonse.
Maphikidwe Ndi Nkhaka
Yambani tsiku lanu mwa kusungunula thupi lanu ndi galasi lokhazika mtima pansi la madzi a nkhaka, kapena pewani nkhaka zina kuti muwonjezere saladi yanu kapena muvike mu hummus ngati chakudya chodzaza. Sungani nkhaka kuti mugwiritse ntchito nthawi zonse Chikondi cha Greek, tzatziki , chomwe mungathenso kukhala ngati chophimba chophimba kapena puloteni topper kwa calcium ndi mapuloteni odzaza chakudya. Pomalizira, gwiritsani ntchito nkhaka zanu monga "chikho" cha mapuloteni - chotsani pakati ndikuchiika ndi saladi yomwe mumakonda.
Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 625.