I-mbatata ebhakabhakeni yenza i-side side dish, kepha ama-toppings angalungile ayokwandisa i-sodium, i-fat, ne-calorie futhi ibuyise le-veggie enempilo enhlekeleleni yokudla. Nakhu ukubheka ikhalori kubalwa kumazambane abhakawayo nokuthi isithombe sishintsha kanjani uma ungeza ama-toppings ahlukene.
Ipulazi eliphakathi kwe-Plain Baked: 150 Amakholori
Omunye amazinga amazambane abhakabhakeni aphakathi nendawo (cishe ngamasentimitha amathathu ububanzi) anama-khalori angama-150 futhi angaba amagremu amahlanu e-fibre, okubalulekile ukuze kube nokudla okunomsoco okunempilo. Futhi umthombo onempilo wamavithamini namaminerali.
Izindaba zesibukhulu. I-mbatata encane ebhakiwe (cishe ngamasentimitha angu-2 ububanzi) inama-calories angu-130 ngenkathi amazambane amakhulu abhakabhakeni (angaba ngu-4 intshi ububanzi) angaba namakholori angu-275.
Izihloko ezinjengebhotela, ukhilimu omuncu, noshizi uzongeza okuningi (ngezinye izikhathi okuningi okuningi) ama-calories. Kodwa ungathola futhi ama-toppings aphansi kwamakhalori, noma, okungenani, alayishwe ukudla okunomsoco omuhle.
Skrolela phansi ukuze ubone ukuthi zingaki ama-calories ama-toppings akho engeza futhi mhlawumbe uthole imibono embalwa emisha yamazambane wakho olandelayo ophekiwe.
Amazambane Aphakathi Namaqanda Ngamaqabunga: 250 Amakholori
Iphusi elilodwa eligcwele lebhotela linamakhilogremu angaba ngu-100, ngakho kuletha amazambane aphekiwe aphakathi kwama 250 kilojoule. Kodwa, i-pat encane ye-bhotela inikeza cishe ama-kilojoule angu-35, ngakho-ke amazambane amancane aphekwe ne-pat of ibhotela kufanele abe nama-kilojoule angaphansi kuka-170. Ngakolunye uhlangothi, amazambane amakhulu aphezu kwezipuni ezimbili zebhotela eseduze namakolorili angu-500.
Amazambane Aphakathi Kokubambisana Ne-Cream Emanzi: 210 Amakholori
Amapuni amabili wekhilimu omuncu angeza ama-khalori angu-60 ukuze ube ngumuntu ophana kakhulu (uma uqhathaniswa nebhotela) futhi ugcine amakholori esheke. Omunye amazambane abhakabhakeni abhakabhaka anezipuni ezimbili ukhilimu omuncu unama-khalori angu-210. I-amazambane amancane aphekiwe ne-isipuni esisodwa sama-ukhilimu omuncu anama-khalori angama-160 kanye namazambane amakhulu abhakabelisiwe anezipuni ezintathu ezinama-calories angama-365. I-Chives ayengeze noma yikuphi ama-calories.
I-Medium Two Potate Baked: 160 Amakholori
Inani lekhalori lamazambane ama-kabili aphekiwe kuyehluka ngokuthi uyenze kanjani. I-amazambane amancane aphekwe kabili okwenziwa ngobisi oluncane kanye nosawoti omuncu kufanele abe nama-khalori angama-160 kodwa ukwengeza ushizi noma ubhekeni ku-mix kungaletha ikhalori. I-amazambane amakhulu amabili abhakabhakeni angaba namakhilomitha angu-300 noma ngaphezulu.
Amazambane Aphakathi Kokubhakabhaka Nama-Sauce Ashizi ne-Broccoli: Ama-Calories angu-400
Ngesikhathi i- broccoli ingaphansi kwama-calories (futhi empeleni inhle kuwe), isoso se-cheese yedwa ingeza amakholori angu-200 kuya kwangu-300. Amazambane aphekiwe aphakathi kwe-broccoli ne-sauce ushizi azoba nama-khalori angu-400, futhi inkulu iyoba ne-600. Ngaphezu kwalokho, uma ungeza ibhekoni.
Hlanganisa isigamu noma ngaphezulu kwalawo ushizi ushukela ngamakholori ngokufaka amazambane akho nge-broccoli enkulu ekhonzayo bese ufafaza isipuni noma ushizi we-cheddar we-shredded phezulu phezulu.
Amazambane Aphakathi Nama-Chili: 225 Amakholori
Isabelo esivulekile sesilwane singasenza amazambane abhakabhakwe sibe nesidlo esiphelele futhi sikunike amaprotheni engeziwe, ama-fibre, nama-antioxidants anjenge-lycopene. Omunye wamazambane ophekwe ophakathi we-chicken kufanele abe namakhilomitha angama-200 kuya kwangu-250, kodwa amazambane amakhulu athengwe yi-chili, ushizi, no-ukhilimu omuncu angaphakamisa izikali zekhalori kuma-600 noma ngaphezulu.
Amazambane Aphakathi Kokubhaka Ngezinyosi Zibhakabhaka: Ama-250 Khalori
Ubhontshisi obhakiwe bengezela amaprotheni, i-fibre, kanye nesambiso esengeziwe kumazambane aphekwe. Cishe isigamu sendebe sinezela ama-calories angaphezu kuka-100 ukuze amazambane abhakabhaka aphakathi nama-bean abe nama-kilojoule angama-250, akuyona embi kokudla. Amazambane amakhulu anekomishi eligcwele lamabhontshisi abhakiwe anama-khalori angaba ngu-400 namanje akubi. Engeza isaladi elihlangene noma imifino eluhlaza, futhi unokudla okuphephile.
Amazambane Aphakathi Kwezibhakabhaka Nge-Tuna neMayo: 275 Amakholori
Enye indlela yokuguqula amazambane abhakabhaka ukupheka nge- tuna ekheniwe kanye ne-dab yemayonnaise. Omunye amazambane aphakathi nendawo ye-tuna kanye ne-half-half isipuni ye-mayo inama-calories angaphansi kwama-275, futhi uzothola amaprotheni engeziwe namafutha omega-3 avela ku-tuna.
Amazambane amakhulu anama-full of tuna kanye nepuni eyodwa ye-mayo inezingqikithi ezingaphansi kuka-450. Khanyisa amazambane wakho we-tuna ophekiwe ngokusebenzisa imayonnaise encishisiwe-noma ukuwayeka ndawonye. Londoloza ama-khalori ambalwa uma uthenga i-tuna egcwele amanzi kunamafutha.
Ama-Potato Aphakathi Kokudla Nama-Cottage Ushizi, uHamu Nenaninaphu: Ama-Calories angu-300
Nakhu okuthakazelisayo okubalulekile kumazambane abhakabhaka "azinziwe". Engeza i-cottage shizi encane yamafutha, amashidi ambalwa we-ham, namathinki ambalwa we-ananas. Ukuze kube okucacile, ikomidi elilodwa lesigamu sezingxenye ze-ham linezela ama-kilojoule angu-50, indebe eyodwa yehobe i- cottage shizi ineza inkomishi engama-80 nengxenye eyodwa yengxenye ye-phaphayinaphu inezela ama-calories angu-40. Lezi zindwangu ziletha amazambane amakhulu aphekwe kuze kube ngamakhilomitha angama-450. Amazambane aphakathi nendawo encane ye-topping ngayinye kumele abe namakhalori angaphezu kuka-300.
Ama-Potato Baked and Salsa: Amakholori angu-190
Indlela elula yokwengeza izakhi kanye ne-flavour ku amazambane aphekiwe ngaphandle kokungeza ama-khalori amaningi ukwengeza ukunikezela okukhululekile kwe-salsa oyikhonzile. Ikomishi elingu-half la salsa linamakhilogremu angama-40, eliletha amazambane angaba ngu-190 angama-khalori kanti ngisho namazambane amakhulu anikezwe ngokukhululekile azohlala ngaphansi kwamakhilogremu angu-400.
Izwi elivela
I-mbatata ebhakabhakeni ingaba yisidlo esiphundu se-side dish noma ibe ukudla ngokwayo. Qinisekisa ukuthi uphakamise amazambane akho nge-toppings enempilo engeza inzuzo enempilo enhle futhi ungaphuli isabelomali sakho sekhalori nsuku zonke.
> Umthombo:
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "USDA Ukubunjwa Kwama-database."