Kwa anthu ena, palibe chomwe chimakhutiritsa kwambiri kuposa chakudya chamtundu wa phokoso m'mawa. Zakudya zapakati pazakudya zam'madzi zimapatsa mphamvu zokwanira kuti azichita masewera olimbitsa thupi tsiku lililonse. Koma kodi zikondamoyo zimakhala zathanzi? Osati nthawi zonse. Koma, ngati mumakonda kuyamba tsiku lanu ndi phokoso lamadzi, pali njira zowonjezeramo zakudya zopangira mafuta ndi phalapakati kuti muzitha kuziika pa zakudya zabwino.
Zoonadi Zakudya Zakudya za Pancake
| Zikondamoyo Ndi Bokosi ndi Zakudya Zoona Zowona | |
|---|---|
| Kutumikira Kukula Kwambiri 2 (232 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 520 | |
| Ma calories ochokera ku Fat 126 | |
| Mafuta Onse 14g | 22% |
| Mafuta okwaniridwa 5.9g | 29% |
| Mafuta a Polyunsaturated 2g | |
| Mafuta a Monounsaturated 5.3g | |
| Cholesterol 58mg | 19% |
| Sodium 1104mg | 46% |
| Potaziyamu 250.56mg | 7% |
| Zakudya 90.9g | 30% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 8.3g | |
| Vitamini A 6% · Vitamini C 6% | |
| Calcium 13% · Iron 15% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Zikondamoyo ndi zidole zamtundu ngati mafuta ndi madzi zimapereka zakudya zambiri, mafuta, komanso makamaka chakudya. Popeza zikondamoyo nthawi zambiri sizimapereka fiber, mumadya makilogalamu 90 a carbohydrate ndi 90 carbs pamene mukudya.
Koma nambala yanu yonse ya zakudya idzadalira kukula kwanu. Chiwerengero cha chizindikiro (chikuwonetsedwa) chikugwiritsidwa ntchito pamapakekake amodzi omwe ali awiri odyera zikondamoyo. Anthu ambiri odyera mtima amadya 3-4 zikondamoyo zapakati ndi kuchuluka kwa mafuta ndi madzi.
Ngati izo zikumveka ngati chakudya cham'mawa cha pancake, mumadya makilogalamu opitirira 1000 mukamapereka. Ndipo ngati muonjezera nyama yankhumba kapena soseji, chiwerengero chikhoza kuuluka.
- Ngati mutadya nyama ziwiri zowonjezera , mudzawonjezera makilogalamu 74, 6 magalamu a mapuloteni, 6 magalamu a mafuta ndi 2 magalamu a mafuta odzaza chakudya chanu.
- Ngati mumadya mazira awiri a nkhumba , mudzawonjezera 88 makilogalamu, 5 magalamu a mapuloteni, 7 magalamu a mafuta ndi 2 magalamu a mafuta odzaza chakudya chanu.
Ngati muli ndi chidwi ndi chiwerengero cha zakudya zopatsa phokoso zokha (palibe madzi kapena mafuta), zikhoza kudalira ngati mumazipanga poyambira kapena ngati mukugula kusakaniza.
Mfundo Zokwanira Zakudya Zakudya Zamodzi (Malingana ndi USDA Data)
- Chomera china chaching'ono (3 "kudutsa) chomwe chimapangidwa kuchokera pachikale chimapereka makilogalamu 30, 1 gramu ya mapuloteni, 5 magalamu a makapu, 0 magalamu a fiber ndi 1 gramu a shuga
- Chomera chimodzi chokhala ndi mapiritsi (5 "kudutsa) chomwe chimapangidwa kuchokera pachiyambi chimapatsa makilogalamu 93, 2 magalamu a mapuloteni, 15 gm ya carbohydrate, 0 magalamu a fiber ndi 2 magalamu a shuga
- Chomera china chachikulu chotchedwa pancake (7 "kudutsa) chomwe chimapangidwa kuchokera pachikale chimapatsa makilogalamu 186, 4 magalamu a mapuloteni, 30 magalamu a madzi, ma gramu a shuga, ndi magalamu asanu a shuga.
Nanga zimaphatikiza bwanji kusakanikirana? Palibe kusiyana kwakukulu pakati pa mtundu ndi chizindikiro. Ndipo ngakhale mitundu yosiyana imapereka chakudya chofanana cha pancake. Choncho ngati mumasankha mafuta a tirigu, tirigu, kapenanso mkaka wochuluka, mungathe kudya zakudya zofanana ndi zakudya zamtundu winawake.
Chikho chimodzi chachitatu ndi chikho chimodzi chomwe chimapanga zikondamoyo pafupifupi 4 inchi.
Monga okonzeka, zikondamoyo zochokera ku phokoso zimapereka pafupifupi makilogalamu 250, 8 magalamu a mafuta, 8 magalamu a mapuloteni, 37 gm ya carbohydrate, ndi magalamu 7 a shuga. Mukhozanso kuyembekezera kudya pafupifupi mamiligalamu 800 a sodium pa kutumikira.
Bwanji Za Calories Mu Waffles?
Kawirikawiri, kuthamanga kwapadera ndi ofanana ndi chiguduli cha pancake, kotero kuti mbiri ya zakudya sizikusiyana kwambiri. Kawirikawiri, mankhwala asanu ndi awiri omwe amawunikira amapereka makilogalamu 218, ma gramu 11 a mafuta, ma gramu 25 a ma carbohydrate, ndi mapuloteni 6 a mapuloteni. Mofanana ndi zikondamoyo, ziwerengero zina zimadalira kukula ndi zosakaniza zomwe zimagwiritsidwa ntchito. tchizi ndi talasi , mwachitsanzo, kwa mapuloteni owonjezera ndi mafinya, kuti m'mawa muzigwiritsira ntchito makilogalamu pafupifupi 340.
Kodi Zikondamoyo Zimakhala Zathanzi?
Zikondamoyo zidzakuthandizani kuti mukhale ndi chakudya chamagulu. Thupi lanu limagwiritsa ntchito makapu monga gwero lalikulu la mafuta, kotero mchere uwu ndi wofunikira. Koma akatswiri ambiri okhudzana ndi zakudya zowonjezera amasonyeza kuti mumatenga ma carbs anu tsiku ndi tsiku. Zikondamoyo kawirikawiri sizimagwera m'gulu limenelo.
Zikondamoyo ndi kusakanikirana kwapakati zimapangidwa kuchokera ku ufa wopindulitsa. Zowonjezera zakudya ndizo zomwe zakhala ndi zakudya zowonjezera panthawi yopanga. Kawirikawiri, zakudya (monga mavitamini ndi mchere) zimachotsedwa ndipo zina mwazo zimabweretsedwanso mkati.
Kotero kodi zakudya zopindulitsa n'zoipa kwa inu? Osati kwenikweni, koma pamene mudya zakudya zopindulitsa zachakudya mumakhala zochepa-zisinthe nokha kuchokera ku zakudya zowonjezera zakudya ndi zakudya zina. Nsembe yopindulitsa mu zikondamoyo pamodzi ndi shuga yowonjezereka ndi madzi amatha kukweza shuga wanu mwachangu ndiyeno nkusiyani njala mwamsanga pambuyo pake.
Komanso, ngati mutagula zakudya zosakanikirana, mungathe kupeza mafuta ochuluka. Mitundu ina imaphatikizapo mafuta ochepa a hydrogenated (mafuta odzola). Akatswiri a zaumoyo amalangiza kuti musachepetse kapena musamapewe zakudya zonse ndi mafuta odzola.
Njira Zowonongeka Zokonzekera Zakudya Zakudya
Kotero kodi pali njira iliyonse yopangira chakudya cha phokoso kukhala wathanzi? Kumene! Ngati mumaphatikizapo chakudya chamadzulo chamakono pa mlungu wanu wa chakudya , yesetsani kutsatira malangizo othandiza kuti muwachepetse mu shuga, m'munsi mwa mafuta ndi m'munsi mwa mafuta.
- Pangani zikondamoyo kuti musatenge popanda kusakaniza. Momwemo mungapewe mafuta alionse omwe angabisike m'magulu.
- Gwiritsani ntchito ufa wonse wa tirigu kuti mutenge pang'ono zakudya ndi zakudya zanu kuti mukhale ndi mphamvu zowonjezera.
- M'malo mowotcha zikondamoyo zanu mu mafuta kapena mafuta, gwiritsani ntchito poto yopanda ndodo kuti muchepetse mafuta anu.
- Lembani madzi ndi batala. Pamwamba pa zikondamoyo zanu muli ndi mchere wobiriwira wamtundu wakuda, zakuda kapena tchire.
Maphikidwe Okhazikika Okhazikika
Ngati mwakonzeka kuyesera khitchini ndikuyesa maphikidwe odyera bwino, ganizirani limodzi lamasulidwewa kuti mukwaniritse aliyense wodya.
- Chophika cha phula la Buckwheat la Gluten
- Chokopa cha Pagan Pancan Chakudya Chochepa
- Kuthandizira Kuthana ndi Mafupa, Maphikidwe Osakaniza Mazira Osazira
Kumbukirani kuti kamodzi kokha, kosakaniza kapena kadzutsa kosakwanira sikungathe kuwononga mapulani anu odyera bwino. Koma popeza chipatso chamakono chikhoza kuwonjezereka mwamsanga komanso kudya zakudya zopanda phokoso sikuli bwino, izi ndi chakudya chimene mungafune kusangalala pang'ono. Yesani kuwonjezera zakudya zina zopatsa thanzi ku dongosolo lanu la chakudya kuti mukhale ndi thanzi labwino komanso kulemera kwanu.