Kalori Yokwanira Ketchup, Msuwa, ndi Zambiri
Mwachikhalidwe tikamaganizira zotsalira, timaganizira za mayo ndi mpiru-ndizoyendera, zopanga masangweji. Masiku ano, zosankha zowonjezera ndizolimba kwambiri. Kuchokera ku msuzi wodulidwa ndi mazira a bulbecue ochuluka, zosankhazo ndi zochuluka ndipo mwinamwake zimasokoneza. Kuwonjezera pa toppers, mavitamini amagwiritsidwa ntchito pokonzekera kuti azitha kutentha thupi, kuteteza mapuloteni, kuonjezera zakudya, komanso kuwonjezera pamtima.
Ngakhale kuti mavitamini ambiri sapereka chakudya chokwanira, ena amakhala ndi zitsamba zabwino monga zitsamba, zonunkhira, mafuta a moyo wathanzi komanso antioxidants. Koma, mosasamala kanthu kuti mumasankha chidziwitso cha thanzi kapena chosayenera, nthawi zambiri zimakhala bwino kuti musayimire chakudya chanu mmenemo. M'malo mwake, gwiritsitsani kukula kwa kukula.
Makhalidwe Ochiritsira Kuwonjezera pa Zakudya Zanu
Mankhwala omwe amachititsa kuti akhale ndi thanzi labwino kwambiri ndi omwe alibe mafuta komanso mafuta omwe sagwiritsidwe ntchito bwino, omwe amapangidwa ndi khalidwe labwino, zosakaniza zochepa zomwe zili ndi ubwino wathanzi.
Msuwa
Mbeu ya mpiru ndi mafuta ochepa kwambiri (makilogalamu asanu okha mu supuni imodzi), zimagawenga, komanso mafuta, omwe amatha kutulutsa zakudya zambiri mwa kuwonjezera katemera wonyansa. Mitengo yambiri yamaluwa, yachikasu ndi zokometsera, imapangidwa ndi vinyo wosasa, vinyo wa adyo, mbewu ya mpiru, anyezi a ufa, mchere, zonunkhira, ndi mchere. Izi zikutanthauza kuti mpiru imakhala ndi zakudya zopanda mphamvu, mafuta, mapuloteni, ndi ma carbohydrate.
Kuwonjezera apo, kafukufuku wasonyeza kuti turmeric ikhoza kukhala ndi ubwino wa thanzi. Mtunduwu uli ndi chida chotchedwa curcumin. Kafukufuku wamakono akusonyeza kuti curcumin ingakhale ngati antioxidant ndipo imakhala yotsutsa-kutukusira, antiticancer, ndi neuroprotective katundu. Msuzi wa mpiru, monga honey dijon ukhoza kukhala ndi shuga wowonjezera, motero, onetsetsani kuti muwerenge malemba nthawi zonse musanadye.
| Zokoma za Msuzi za Nsupa Zowonjezera | |
|---|---|
| Kutumikira Kukula supuni 1 | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 5 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0 | 0% |
| Mafuta okhuta 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 50mg | 2% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 0g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Viniga
Kaya mafuta a basamu, oyera, kapena apulo, viniga akhoza kugwiritsa ntchito masangweji, kuvala saladi, mbale zotsalira, ndi zakudya za marinate. Izi zimakhala zopanda kalori (kuyambira 0 calories mpaka 10 makilogalamu pa supuni) ndipo mulibe sodium. Kafukufuku wasonyeza kuti apulo cider viniga amatha kuchepetsa kudya msanga shuga mwa anthu omwe ali pachiopsezo cha mtundu wa shuga 2.
Sauce Wotentha
Msuzi wotentha, kuphatikizapo tobasco wakale ndi Sriracha msuzi, amapangidwa ndi tsabola wofiira, womwe umapatsa kukoma kwake kokometsera. Kuwonjezera zonunkhira ku chakudya chanu kungakhale kusungunula ndikuthandizani kuthetsa chilakolako chanu ndipo mwamsanga mukufulumizitsa thupi lanu. Werengani malemba asanadatsanulire, monga Sriracha akhoza kukhala ndi shuga. Yesetsani kudula dzira lanu, ndiwo zamasamba, kapena mbewu zonse ndi msuzi wa msuzi wotentha.
Pico de G allo
Zakudya zotsikazi, mafuta ochepa, zokoma ndi zowonjezera salsa zimatha kudya chakudya chilichonse. Zokonzedwa mwambo ndi tomato, anyezi, jalapenos, ndi mandimu, mungathe kudzipangira nokha kuti muzisunga pa sodium.
Pamwamba pa saladi, ndiwo zamasamba, kapena mapuloteni. Kapena, ingomangolani mwatsopano, masamba obiriwira mmenemo monga chotupitsa.
Ketchup
Mmodziyu ankandimangira, ndikugwiritsira ntchito makilogalamu 20, 5 magalamu a shuga, ndi magalamu 4 a mavitamini m'puni imodzi. Chifukwa cha ma carbohydrate ndi shuga, ketchup ndiyomwe imayenera kulamulidwa, makamaka kwa anthu omwe ali ndi shuga amene akutsatira zakudya zamasamba. Komabe, ngati mungathe kumamatira gawo limodzi ndikusankha mtundu wa ketchup umene sungapangidwe ndi mazira a chimanga cha fructose, kusiyana ndi momwe mungagwiritsire ntchito ndondomeko yodyera zakudya, makamaka ngati mutengapo chinthu chamtengo wapatali monga chovala chokongoletsa kapena kirimu wowawasa.
Makhalidwe Ofunika Kwambiri
Zomwe zili pamndandanda wosasangalatsa kwambiri ndizolemera kwambiri, sodium, mafuta, ndi / kapena shuga wazing'ono. Ngati mumagwiritsa ntchito zinthu izi kawirikawiri, mungafune kuchepetsa ndikuyesa m'malo mwawo ndi chimodzi mwa zizindikirozo pa mndandanda wathanzi.
Creamy Salad Kuvala
Creamy saladi kuvala ndi kupangidwa shuga, kirimu wowawasa, mayonesi, ndi dzira yolks ndi olemera mu zakudya, shuga, ndi mafuta odzaza. Utumiki wawung'ono ukhoza kukhala ndi tani ya ma calories.
Mwachitsanzo, poyerekeza ndi kuvala kwa vinaigrette, supuni ziwiri za sitolo zogula zovala zokongola za Kaisara zili ndi makilogalamu 170 ndi 18 magalamu a mafuta, poyerekeza ndi 90 calories ndi 9 magalamu a mafuta.
Mayonesi
Chifukwa chachikulu cha mayonesi ndi mndandandawu chifukwa ndipamwamba kwambiri mu makilogalamu aang'ono. Ngakhale zimapangidwa kuchokera ku zinthu zonse monga mazira a mazira, mafuta a vinyo, ndi viniga, supuni imodzi ya mayonesi ikhoza kukutengerani makilogalamu zana limodzi ndi 11 magalamu a mafuta. Ndipo ngakhale kuti mafuta ambiri sali otetezedwa (mtundu wathanzi), zingakhale zovuta kugawa gawoli, zomwe zingachititse kuti muyambe kudya kwambiri.
Ngati mukuyang'ana kuti muchepetse kulemera kwake, ndiye kuti mayonesi ndizosavuta kuti musiye zakudya zanu kuti muchepetse kudya kwa kalori. Bwezerani mayonesi ndi mpiru mukamapanga masangweji komanso mugwiritsire ntchito kagawo kapena kansalu kamene mumapanga tani kapena saladi.
Msuzi Wamchere
Msuzi wa mchere umakhala wolemera kwambiri mu makilogalamu, omwe ali ndi makumi asanu ndi awiri mu supuni ziwiri, koma umakhala ndi sodium ndi shuga ochulukirapo. Mitundu yambiri imachokera ku 10 mpaka 13 g shuga (zofanana ndi supuni 3 za shuga) ndi 280 mpaka 350 mg ya sodium.
Nkhani ina ndi barbecue msuzi ndi kuti anthu ambiri samatsatira kukula kwake, zomwe ndi supuni ziwiri. Choncho, ngati mukuyesera kuyang'ana calorie yanu ndi kudya shuga ndipo mukugwiritsa ntchito nkhono msuzi, cholinga chanu kumamatira kumtumiki umodzi.
Kirimu wowawasa
Mafuta ndi mafuta mu kirimu wowawasa akhoza kuwonjezereka mwamsanga. Ndi makilogalamu 60 ndi magalamu asanu a mafuta mu supuni ziwiri, izi ndizo zomwe zingakupangitseni bajeti yanu. Komanso, pafupifupi theka la mafuta mu kirimu wowawasa amadzaza. Chakudya chokhala ndi mafuta odzaza kwambiri chikugwirizana ndi matenda a mtima, cholesterol chokwanira, ndi shuga.
Ngati mukuyang'ana kupeza malo abwino a kirimu wowawasa, yesani supuni kapena ziwiri kapena mafuta ochepa kapena osakhala mafuta a Greek yogurt. Mafuta okongola adzakwaniritsa kukhumba kwanu komanso ngati bonasi mudzalandira calcium yambiri (yomwe ili yabwino mafupa anu), komanso mapuloteni ambiri odzaza.
> Zotsatira:
> Linus Pauling Institute. Curcumin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin#biological-activities