Mapulogalamu ndi Zaumoyo Zawo
Anagwiritsidwa ntchito m'mbuyomu monga mankhwala a zitsamba, udzu winawake watsopano umagwiritsidwa ntchito pamakina ku dziko lonse lapansi. Selari imakhala yobiriwira mobiriwira ndi mapesi aatali, azinthu. Mapesi a celery ali ndi mapulogalamu ambiri, omwe amapezeka m'ndandanda ya zomera zomwe amadya koma osasamalidwa ndi anthu.
Selari ikhoza kugwiritsidwa ntchito mu supu, pambali mbale, ndi kudyedwa ndi dzanja ngati chotupitsa.
Ndi bwenzi la anthu omwe amatsatira zakudya zochepa zomwe zimagwiritsidwa ntchito ngati galimoto yayikulu ya mafuta a kirimba, mapiritsi, saladi ya thonje, etc. Ikutipatsanso mavitamini ndi mchere wokwanira chifukwa cha mavitamini aang'ono komanso ma calories.
Mudzapeza chipinda chodyeramo mu golosale chaka chonse.
| Zowona Zakudya za Selari | |
|---|---|
| Kutumikira Kukula 1 phesi, sing'anga (7-1 / 2 "- 8" kutalika) (40 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 6 | |
| 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 32mg | 1% |
| Potaziyamu 104mg | 3% |
| Zakudya 1.2g | 0% |
| Matenda a Zakudya 0.6g | 3% |
| Sugars 0.5g | |
| Mapuloteni 0.3g | |
| Vitamini A 4% · Vitamini C 2% | |
| Calcium 2% · Iron 0% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Selari ili ndi mafuta ochepa komanso mavitamini. Nthanga imodzi ya sing'anga ili ndi makilogalamu 6 okha ndi 1.2 gm ya carbohydrate. Gawo la mavitamini a m'thupi mu udzu winawake umachokera ku mitsempha, ndikupangitsa kukhala chitsime chabwino cha fiber.
Ubwino Wathanzi wa Selari
Ngakhale kuti zimapangidwanso ndi madzi, udzu winawake umakhala wabwino kwambiri, womwe uli ndi mapiritsi 0,6 mu phesi imodzi. Ndicho chitsimikizo chabwino cha vitamini K komanso gwero la Vitamini A, potassium, ndi folate.
Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wochuluka ali ndi thanzi labwino komanso amachepetsa chiopsezo cha matenda a shuga ndi matenda a mtima.
Fiber ndi yofunika polamulira matumbo, kuchepetsa cholesterol choipa. komanso kuwonjezereka.
Vitamini K ndi mavitamini obiriwira omwe ali ndi ntchito zambiri, kuphatikizapo kupha magazi, ndi kukhala ndi mafupa abwino. Kwa anthu omwe amatenga magazi, ndizofunika kuti azidya mavitamini K.
Nthano ndi yofunikira pa chitukuko cha fetus ndi vitamini A ndi vitamini wofunikira pa thanzi la maso. Potaziyamu ndi mchere wamtengo wapatali womwe ukhoza kuthandizira kuthetsa kuthamanga kwa magazi.
Mafunso Okhudzana ndi Selari
Kodi mungadye masamba a udzu winawake?
Ngakhale anthu ambiri ataya masamba, iwo amadya kwambiri. Ndipotu, ophika ambiri amawagwiritsira ntchito monga zitsamba zopangira saladi, masangweji ndi mbale, monga quinoa, mbatata, stews. Masamba akhoza kuphatikizidwa kuti apange msuzi wa pesto.
Kodi udzu winawake uli ndi sodium?
Inde, udzu winawake uli ndi sodium. Sichiwonjezeredwa, koma osati sodium yachilengedwe. Kwa anthu omwe ali ndi mchere wogwira mtima ndipo ali ndi kuthamanga kwa magazi, izi muyenera kuziganizira. Msuzi umodzi wa sing'anga uli ndi 32 mg ya sodium, yomwe siimatengedwa ngati yapamwamba. Komabe, ngati mukudya gawo lalikulu mukhoza kukumbukira izi.
Kodi udzu winawake uli ndi zotengera zoipa?
Ngati udzu winawake uli ndi makilogalamu oipa, izi zikutanthauza kuti kudya udzu winawake kumayaka mafuta ambiri kuposa momwe thupi lako limazidziwira atatha kudya. Izi sizingakhale zoona chifukwa pamene makilogalamu ochokera ku fiber mwina sangatengeke, pang'ono pangongole mu celery yomwe imachokera ku mapuloteni, shuga, ndi mafuta zimatengedwa ndi thupi lanu.
Ndizoona kuti thupi lanu limatentha mafuta ndi kudya ndi kudya chakudya, njira yomwe imatchedwa thermogenesis. Kuchuluka kwa makilogalamu omwe mumayaka, komabe sikokwanira. Kuonjezerapo, njirayi ndi yovuta ndipo ingakhudzidwe ndi zinthu zosiyanasiyana kuphatikizapo, zaka, ubwamuna, kulemera thupi ndi mafuta ochuluka omwe muli nawo.
Zingakhale zomveka bwino, ngati mukuwerengera zopatsa mphamvu, muwerenge celery ngati muli ndi calorie yokhutira.
Kusaka ndi Kusunga Selari
Pogula, fufuzani mapesi omwe ali ofewa, opanda chizindikiro chilichonse chouma.
Kusunga udzu wambiri, kukulunga mwamphamvu muzitsulo zamagetsi ndi refrigerate. Selari ikhoza kukhala yotopetsa kwa masabata mwanjira iyi. Njirayi imagwira ntchito chifukwa zojambulazo zimalola kuti hormone yakuthengo yotchedwa ethylene ipulumuke. Mosiyana ndi zimenezi, chikwama cha pulasitiki chimagwiritsira ntchito gasi wa ethylene, kuwonjezera kutaya kwa madzi ndi kuwonongeka.
Njira Zabwino Zokonzekera Selari
Selari ndizowonjezera kwambiri, kuwonjezera mawonekedwe, mtundu, zokoma, ndi zakudya zabwino pa zakudya zanu ndi zosakaniza. Gwiritsani ntchito kupanga ma broths, soups, ndi stews. Sungani, nthunzi, kapena kusungunulira udzu winawake ndikuwonjezera zakudya monga Turkey, nkhuku, ndi roasts, kapena kuzidula ndikuziika kumbali, monga mbewu zonse ndi kuziyika.
Selari imayanjananso bwino ndi mapuloteni ndipo ingagwiritsidwe ntchito monga mmalo mwa opanga ndi mkate. Sungunulani dothi lanu la celery mu peanut butter, hummus, mafuta ochepa omwe amawathira yogurt, tuna, kapena saladi.
Kapena mochuluka kwambiri pa udzu winawake wokhawokha-kuphulika kumakhala kosangalatsa.
Maphikidwe ndi Selari
Selari ikhoza kuwonjezeredwa ku chirichonse. Pezani kuphika ndi chogwiritsira ntchito chamakono lero.
- Moo Shukuku
- Mtsinje wa Hungarian Goulash
- Chombo cha Crock Ropa Vieja
- Msuzi wa Rainbow (msuzi wa masamba a mtima)
- Tuna Walnut Saladi
> Zotsatira:
> Armellini, F. et. al. Kupuma kwa mankhwala osokoneza bongo komanso kutentha kwa chakudya chogwirizana ndi maonekedwe a thupi ndi kugawa minofu. Metabolism Clinical ndi Experimental. 2000; 49: 6-10.
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 638
> Wilson, Chrissy. Zakudya zonyozeka-kalori zikuwerengabebe. Eatright.org. http://www.eatright.org/resource/health/weight-loss/fad-diets/negative-calorie-foods-still-count