Mankhwala Ochiritsira a Macaroni ndi Tchizi
Chikondi macaroni ndi tchizi? Simuli nokha. Ndizokondedwa m'mabanja kudutsa dziko lonselo. Koma kodi chakudya chokomera anachi n'chopatsa thanzi? Mwamwayi, ili ndi mafuta ambiri, omwe ali ndi mafuta ambiri komanso okwera kwambiri mu sodium. Koma makina ena ali abwino kuposa ena. Ndipo pali njira zochepetsera makilogalamu ku macaroni ndi tchizi ndikuchiritsa.
Kraft Mac and Calese Calories ndi zakudya
| Kraft Macaroni ndi Zoonadi Zokondweretsa Zakudya | |
|---|---|
| Kutumikira Kukula 1 chikho (70 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 250 | |
| Ma calories ochokera ku Fat 25 | |
| Total Fat 3g | 5% |
| Mafuta okwanira 1.5g | 8% |
| Cholesterol 10mg | 3% |
| 570mg sodium | 24% |
| Zakudya Zamadzimadzi 47g | 16% |
| Matenda a Zakudya 2g | 8% |
| Sugars 6g | |
| Mapuloteni 9g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Zakudya zowonjezera za Kraft Macaroni ndi za Cheese zomwe tazilemba pano ndi zapadera (pafupifupi 1/3 mwa bokosi) popanda zoonjezera zina zofunika kukonzekera chakudya. Malingana ndi momwe mumakonzekera anu, chakudya chonsecho chidzasiyana.
Malangizo pa bokosi la Kraft amasonyeza kuti ayenera kuwonjezera supuni zinayi za batala kapena margarine ndi kotala ya chikho cha mkaka kuti agwirizanitse ma mac ndi tchizi. Ntchito imodzi yokha yomwe inakonzedwa imapereka makilogalamu 350 ndi makilogalamu 110 kuchokera ku mafuta. Ngati mudya bokosi lonse, mafuta ndi mafuta adzakhala apamwamba kwambiri. Kuti mupeze chiwerengero chanu cha makilogalamu a macaroni ndi tchizi yonjezerani zotsatirazi pogwiritsa ntchito njira yanu yokonzekera.
- Ngati mukupanga mac ndi tchizi ndi supuni zinayi za batala ndi chikho chimodzi chakumapeto kwa mkaka wowonjezera kuwonjezera makilogalamu 445 ndi 48 magalamu a mafuta ndi magalamu 30 a mafuta odzaza
- Ngati mukupanga mac ndi tchizi ndi supuni zinayi za margarine ndi chikho chimodzi chakumapeto kwa mkaka wowonjezerapo kuwonjezera makilogalamu 444 ndi 48 magalamu a mafuta ndi ma gramu 10 a mafuta odzaza
- Ngati mumapanga mac ndi tchizi ndi supuni zinayi za batala ndi kotayi ya chikho cha 2 peresenti mkaka kuwonjezera makilogalamu 437 ndi 47 magalamu a mafuta ndi magalamu 30 a mafuta odzaza
- Ngati mukupanga mac ndi tchizi ndi supuni zinayi za batala ndi chikho chimodzi chakumtunda cha mkaka wonyezimira kuwonjezera makilogalamu 428 ndi 46 magalamu a mafuta ndi magalamu 29 a mafuta odzaza
Zoonadi Zakudya Zakudya Zina Zogulitsa Zambiri Zogula Mac ndi Tchizi
Nanga bwanji zamagetsi zina za macaroni ndi tchizi? Awa ndi kalori ndi zakudya zowonjezera zamitundu ina yotchuka malinga ndi deta ya USDA.
- Stouffer ya Single Macaroni ndi Cheese yomwe imagwira ntchito (gawo limodzi mwa magawo asanu mwa chidebe cha banja) imapereka makilogalamu 350, ma gramu 17 a mafuta, ma gramu 7 a mafuta odzaza, 34 magalamu a carbohydrate, 15 magalamu a mapuloteni, 2 magalamu a fiber, 2 magalamu shuga ndi 920 magalamu a sodium.
- Zakudya Zosakaniza Zakudya Zakudya Zakudya ndi Cheese zimapereka makilogalamu 300, ma gramu 6 a mafuta, ma gramu 48 a ma carbohydrate, 13 magalamu a mapuloteni, 2 magalamu a fiber, 5 magalamu a shuga ndi 560 milligrams a sodium.
- Amy's Organic Foods Macaroni ndi Tchizi (mazira) amapereka ma calories 400, ma gramu 16 a mafuta, ma gramu 10 a mafuta odzaza, ma gramu 16 a mapuloteni, 47 magalamu a ma carbohydrate, 3 magalamu a fiber, 6 magalamu a shuga ndi 640 milligrams wa sodium.
- Velveeta Shells ndi Cheese limodzi limapereka ma calories 360, 12 magalamu a mafuta, 3.5 magalamu a mafuta odzaza, 49 magalamu a carbohydrate, 13 magalamu a mapuloteni, 2 magalamu a fiber, 4 magalamu a shuga ndi 870 milligrams a sodium.
Mfundo Zokwanira Zakudya Zakudya Zamakono Zambiri za Mac ndi Jibini
Kodi mungathe kuchepetsa mafuta ndi mafuta ngati mukupanga makaroni anu ndi tchizi kwanu?
Zakudya ndi zakudya zomwe zimadya zimakhala zosiyana malinga ndi zopangira zanu, koma chikho chimodzi cha macaroni ndi tchizi chimapatsa 492 makilogalamu, 22 magalamu a mafuta, 13 magalamu a mafuta odzaza, 19 magalamu a mapuloteni, 54 magalamu a carbohydrate, 3 magalamu wa fiber, ndi 909 milligrams a sodium.
Ndi Chizindikiro Chiti Chabwino Kwambiri?
Kotero ndi mtundu wanji umene uli wabwino kwambiri? Zonsezi zimakhala ndi mafuta ambiri, sodium, ndi mafuta. Ndipo ambiri a iwo amapereka zopangira zosakaniza. Pa onse omwe adatchulidwa, Zakudya Zokonda Zobirira Macaroni ndi Tchizi zikhoza kuwonongeka mwendo wanu. Izi zanenedwa, ndizotheka kupanga ma mac ndi tchizi anu pogwiritsa ntchito zowonjezera.
Njira inanso ndiyo kubwezera macaroni ndi thanzi labwino, kuchepetsa zakudya zamchere monga kolifulawa kapena broccoli.
Kodi Macaroni ndi Cheese Zathanzi?
Pali zinthu zingapo zimene muyenera kuziganizira musanawonjezere macaroni ndi tchizi ku dongosolo lanu la chakudya. Chakudyachi chili ndi makilogalamu ambiri ndipo sichikuthandizani kuti mukhale wolemera kapena kulemera pang'ono pokhapokha mutayang'ana kukula kwa gawo lanu .
Mitundu yambiri ya maphikidwe ndi mitundu yambiri yamagetsi imagwiritsa ntchito pasitala , osati pasta. Choncho simukupeza zakudya zambiri mukamadya chakudya. Fiber imapereka ubwino wambiri wathanzi ndipo imathandiza kuchepetsa njala.
Kuwonjezera apo, macaroni ndi tchizi ndizomwe zimakhala zapamwamba kwambiri mu sodium. Ngakhale mtundu umene mumapanga kunyumba umapereka pafupifupi theka la chakudya chokhazikika cha sodium tsiku ndi tsiku . Kotero pamene muwonjezera chakudya chimodzi chokha pa chakudya chanu cha tsiku ndi tsiku, mumatha kudya sodium kwambiri tsiku.
Pomalizira, macaroni ndi tchizi ndi chakudya chimene timadya nthawi zambiri . Bokosi lotchuka labulu likuyenera kupereka 2.5 servings. Koma anthu ambiri amadya bokosi lonse ngati chakudya. Ngati mutadya bokosi lonse la Kraft Macaroni ndi Cheese (okonzeka ndi margarine ndi 2 peresenti ya mkaka), mudzadya makilogalamu 875, 32,5 magalamu a mafuta, ma gramu 11 a mafuta odzaza ndi 25 gm ya mapuloteni. Mudzakhalanso mamiligalamu 1800 a sodium.
Njira Zapamwamba Zokonzekera Macaroni & Tchizi
Ngakhale kuti macaroni ndi tchizi sizomwe zimakhala bwino kwambiri, mumakhala ndi zakudya zabwino ngati mukupanga nokha. Chifukwa chiyani? Chifukwa zambiri zamagetsi zimagwiritsa ntchito tchizi ndi zopangira zina zosapatsa phindu zomwe zimapangidwira.
Nanga mumachepetsa bwanji maphikidwe anu omwe mumawakonda? Njira imodzi yosinthira njira iliyonse ya macaroni ndi tchizi ya thanzi labwino ndi kugwiritsa ntchito pasitala yonse. Sizitha kuchepetsa chiwerengero cha kalori, koma mutenga mlingo wa mankhwala omwe ndi abwino kwa zakudya zanu. Ndipo kaya mumakhala nokha pakhomo kapena kugula mitundu yosiyanasiyana ya bokosi, kugwiritsa ntchito mkaka kapena 2 peresenti mkaka kudzachepetsa onse mafuta ndi ma calories. Mukhozanso kuyesa njira yosiyana ndi njira iyi yowonjezera wophika wophika macaroni ndi tchizi .