Ma calories ndi Malangizo kwa Anthu Odya Zakudya Zabwino
Kodi mafutawo ali ndi thanzi labwino? Yankho lingadalire ndi yemwe mumamufunsa. Akatswiri ena amakhulupirira kuti batala ndi wathanzi chifukwa umapangidwa kuchokera ku mkaka ndipo ndibwino kuposa mafuta enaake monga margarine kapena mafuta. Koma akatswiri ena amakhudzidwa ndi mafuta odzola mafuta ndi mafuta odzaza mafuta. Ndiye kodi muyenera kuphatikizapo batala mu zakudya zanu? Onetsetsani deta yowonjezera kuti muone momwe zingagwirizane ndi dongosolo lanu lonse la chakudya.
Mapuloteni a Buluu (Amchere Ndiponso Osatulutsidwa)
| Buluu (ndi Mchere) Mfundo Zowona Chakudya | |
|---|---|
| Kutumikira Kukula 1 pat (1 "sq, 1/3" pamwamba) (5 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 36 | |
| Ma calories ochokera ku Fat 36 | |
| Mafuta onse 4.1g | 6% |
| Mafuta okhuta 2.6g | 13% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 1.1g | |
| Cholesterol 11mg | 4% |
| 36mg sodium | 1% |
| Potaziyamu 1.2mg | 0% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 0g | |
| Vitamini A 2% · Vitamini C 0% | |
| Calcium 0% · Iron 0% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Simudzapeza ubwino wambiri wathanzi mukamawonjezera mafuta ku chakudya chanu. Buluu uli ndi mafuta odzaza ndipo samapereka mavitamini kapena mchere.
Komabe, monga mafuta ambiri, batala ndi wokondweretsa. Akatswiri ena a zakudya amakhulupirira kuti kudya mafuta ang'onoang'ono okhutira ndibwino kuposa kudya mafuta ochulukirapo omwe sangakhale okhutiritsa ndipo angaphatikizepo zowonongeka. Nthaŵi zina, njira zowonjezera batazi zingapangitse kalori wanu wa tsiku ndi tsiku ndi mafuta oposa mafuta.
Koma ngakhale batala weniweni ndi yokhutiritsa kwambiri, ndikofunika kuti mukhale ndi gawo limodzi m'maganizo . Mtundu wa batala-kukula koyambirira komwe mumapeza ku malo odyera ambiri (omwe amapezeka pamatchulidwewo) -ngangopereka makilogalamu 36 ndi magalamu 4 a mafuta. Koma kukula kotereku kwa mafuta, supuni imodzi, kumapatsa makilogalamu zana, 11 magalamu a mafuta ndi magalamu asanu a mafuta odzaza.
Kusankha ndi Kusunga Butter
Mukagula batala, mungasankhe mitundu yamchere kapena yosalidwa. Kotero kusiyana kwake ndi kotani? Osati zambiri, kupatula pa ma sodium. Ma calories amatha kusintha chifukwa cha mchere.
Ngati mutasankha mchere wosiyanasiyana, sodium yanu ingasinthe kuchokera ku mtundu wa mtundu kupita ku mtundu chifukwa cha njira zopangira. Malo onse a O O Lakes ndi Breakstone a Salted Butter amapereka mamiligalamu 90 a sodium pa supuni. Mitundu yosalongosoka imapereka zero magalamu a sodium pa supuni.
Kumbukirani kuti, ngati mumagula mitundu yambiri ya mchere kuti muchepetse sodium mu zakudya zanu ndikumaliza kukonzera mchere wambiri pazomwe mumadya , ndiye kuti mukuchita zoipa kuposa zabwino.
Kusunga batala ndizosavuta. Anthu ena amasungira batala pa khitchini, choncho ndi zosavuta komanso zosavuta kufalitsa zofukiza ndi zakudya zina. Koma opanga batala amalimbikitsa kuti muzisungunula mankhwalawo malinga ndi malangizo a USDA ndi FDA.
Buluti imatha kukhalanso mazira kwa miyezi inayi kuchokera tsiku logulidwa. Iyenera kukhala yowonongeka mu chidebe choyambirira. Mukatha thawed, ziyenera kugwiritsidwa ntchito mkati mwa masiku 30.
Butter kapena Margarine: Ndi Bwino Kwambiri?
Mtsutsano wa batala ndi margarine ukhoza kukhala wonyenga woti athetse chifukwa pali mitundu yosiyanasiyana ya margarine pamsika ndipo aliyense ali ndi maonekedwe osiyana.
Pali "margarine" omwe amagwiritsa ntchito "mtima wathanzi", mwachitsanzo, omwe amati amadya mafuta abwino, monga omega-3 fatty acids .
Njira yodziŵira zomwe mumakonda mankhwala a margarine ndiyo kufufuza chizindikiro cha Nutrition Facts ndi zosakaniza. Margarine kaŵirikaŵiri amapangidwa kuchokera ku mafuta a masamba, kotero inu mukhoza kuona kuti pali magalamu ochepa a mafuta odzaza omwe ali palemba. Koma ma margarine ambiri amakhalanso ndi mafuta opatsirana. Mudzawona kuti iwo amatchedwa "mafuta a hydrogenated" kapena "mafuta pang'ono". Akatswiri a zaumoyo amalangiza kuti muchepetse kapena muteteze kuwononga mankhwala ndi mafuta.
Zakudya Zakudya M'matumbo
Ngati mukuyesera kuti mudye mafuta ochepa, pali ambiri omwe amalowetsa msika. Amalowa otchuka a batala ndi awa:
- Mafinya kapena mafafa opangidwa kuchokera ku maltodextrin , batala, ndi mchere. Amapereka makilogalamu khumi ndi mamiligalamu 60 a sodium pa supuni ya supuni.
- Mpweya wa mpweya umapangidwa kuchokera ku madzi, mafuta a soya, mchere ndi zinthu zina. Malingana ndi chizindikirocho chimapereka zero zowonjezera ndi zero gramu za mafuta, KOMA, kutumikira limodzi ndi 0.2 magalamu omwe sangathe kuyeza . Mwachidziwitso, botolo la botolo la botolo la 12 la mafuta limapereka mautumiki 1700.
- Kuwala kwa batala kumapangidwa kuchokera ku batala kaŵirikaŵiri kumakhala kochepa m'makilogalamu chifukwa amadzikuza kapena amatsuka ndi zitsulo monga madzi ndi / kapena maltodextrin kuti mugwiritse ntchito pang'ono. Buluu wopanga mafuta amapereka pafupifupi 50 calories pa supuni, 6 magalamu a mafuta ndi 3.5 magalamu a mafuta odzaza.
Njira Zachilengedwe Zosiyanasiyana
Palinso njira zowonongeka kwa mafuta ndi mafuta olowa m'malo. Chogwiritsira ntchito chimene mungasankhe chimadalira momwe mukukonzera kugwiritsira ntchito.
- Kuchetsa nthawi zambiri kumatchedwa "mafuta a munthu wosauka." Zimapangitsa kufalikira kwakukulu komanso ndi gwero la mafuta abwino .
- Mankhwala a peanut mafuta amasiyana, koma masamba a mandimu samawunikira shuga kapena mafuta owonjezera ndipo amatha kupititsa patsogolo mapuloteni.
- Mafuta a azitona amaloŵa m'malo mwa batala ngati mumagwiritsa ntchito kusuntha nyama kapena masamba.
- Ngati mumagwiritsa ntchito batala pamwamba pa mbatata kapena masamba, zitsamba zatsopano zingakhale zowonjezera, zopanda kalori. Chives kapena tarragon angapatse zakudya zakudya zatsopano. Onjezani finyani ya mandimu ngati mukufuna.
- Mungagwiritse ntchito bwino kupanikizana kapena odzola pa chotupitsa, zikondamoyo kapena chotupa cha ku France m'malo mwa batala, koma zipatso zatsopano ndi zathanzi. Sindiyani nthochi yophika kapena kusanjikizana ndi sitiroberi kuti mukhale ndi ubwino wathanzi popanda shuga.
- Kodi nthawi zambiri mumathamangira mwachangu kapena mukukankhira mazira mu mafuta? Gwiritsani ntchito poto yopanda ndodo m'malo mwake ndikuchotsani batala palimodzi. Mudzadabwa kuti mazira akhoza kukhala okoma popanda mafuta ena.
Mawu ochokera
Buluu wakhala chakudya chokoma m'magulu ena. Mwachitsanzo, Ketogenic dieters, komanso ena omwe amasankha zakudya zochepa zomwe zimadya kudya, amatha kuwonjezera zakudya zamitundu yonse tsiku lonse kuti aziwonjezera mafuta. Mutha kudzozedwa kuti muphatikize batala pa nthawi ya chakudya, komanso. Butter amasangalala kwambiri, kotero timamvetsa. Koma kumbukirani kuti akatswiri ambiri azaumoyo amalimbikitsabe kuchepetsa kudya kwanu kwa mafuta odzaza, monga batala. Choncho ndizowonjezera kuti muwononge batala mopambanitsa, kupatula ngati gulu lanu lachipatala limalimbikitsa mosiyana.