Izinzuzo ze-Carrot Health kanye namathiphu okupheka
Uma uthanda ukudla okubabazayo, izaqathe zingase zibe yipilisi ephelele. Ama-calories ezinqotjeni aphansi futhi alula ukulungiselela futhi kulula ukupakisha njenge-snack. Ama-carrot amaqiniso amaqiniso adalula ukuthi lokhu kudla kuwukuhlakanipha ukuhlala ekhishini lakho.
Ama-khalori ezinamaKhothi namaqiniso okudla
| I-Carrot Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi we-1 ophakathi (61 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 25 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 42mg | 2% |
| Potassium 195mg | 6% |
| Ama-carbohydrates 6g | 2% |
| I-Fiber Diet 1.5g | 6% |
| Sugars 3g | |
| Amaprotheni 0.5g | |
| I-Vitamin A 204% · I-Vitamin C 6% | |
| I-calcium 2% · I-Iron 1% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
I-izaqathe iyiphilisi enempilo, ephuthumayo. I-veggie iphezulu e-fiber futhi i-carrots eyodwa yokusebenza iqukethe ama-khalori angu-30 kuphela. Akukubi, kulungile? Kodwa lokho uma udla kuphela ukukhonza okulodwa. Ukukhonza okulodwa kungase kube okuncane okuncane kwezingane izaqathe noma isanqante esisodwa esikhulu. Kodwa ama-kilojoule ezinqotweni anganezela ngokushesha uma ufaka ukugcoba bese uwadla engqondweni.
I-carb dieters ephansi nabantu abadinga ukunciphisa ukudla kwe-carbohydrate bangase bakhathazeke nge- carbs ezinqoleni . Kukhona amagremu ayisithupha ama-carbs ngesanqante kanye namagremu amathathu ushukela, ngaphezu kweminye imifino eminingi. Kodwa izaqathe nazo zinikeza i-fiber. Ngakho uzothola ama- carbs angu-4.5 kuphela ngesanqante .
Izinzuzo zezeMpilo zamaKhothi
Ngisho noma izaqathe zifaka ushukela ekudleni kwakho, i-veggie elula-yokudla inikeza izinzuzo zezempilo kanye. Ama-karoti ayimthombo omuhle kakhulu we-vitamin A. Ngokusho kwamaNational Institutes of Health, i-vitamin A ibalulekile embonweni futhi isiza umzimba ngokukhula kwamaseli, ukusebenza komzimba, ukukhiqiza nokuxhumana okunempilo phakathi kwamaseli akho.
Ama-karoti angumthombo omuhle we-thiamin, i-niacin, i-vitamin B6, i-folate, ne-manganese. Ngaphezu kwalokho, izaqathe ziwumthombo omuhle kakhulu we-fiber yokudla (okukhulu ukulahlekelwa isisindo), i-vitamin C, i-vitamin K, ne-potassium.
Indlela Yokusika Ama-Calories Ngeziqathe
"Inkinga" nge izaqathe ukuthi kulula ukudla ngokweqile. Yiqiniso, uma uzodla noma yikuphi ukudla, izaqathe cishe enye yezinketho ezingcono.
Kodwa uma uzama ukunciphisa umzimba, ukufunda ukudla konke ukudla ngokulinganisela kubalulekile. Futhi uma udla izaqathe futhi udilika , khona-ke ungadla kalula ama-kilojoule wezinsuku ngosuku .
Uma udla i-izaqathe, zama ukugwema ukuwafaka ekusabalaleni okuphezulu kwekhalori. Amakholori e-anyanisi adibanisa, isibonelo, angaphezulu kunekhalori ekudleni konke uma ungaqapheli ukuthi udla kangakanani. Khumbula ukuthi ukudla okudla okunempilo kungalungile ekudleni kwakho uma ufaka ama-sauces, ama-dips, nama-condiments.
Uma uzama ukunciphisa isisindo ngokusika ama-carbs , ungase uweqe izaqathe ngoba ziphakeme ushukela kunamanye ama-veggies. Kodwa uma uqhathanisa ama-4 amagremu eshukela ezinqotjeni ukuya emthonjeni wesithelo njenge- banana , i- orange noma i-apula, ngayinye iqukethe amagremu angu-20-30 ushukela, kanti izaqathe azibubi kakhulu. Uma ukhathazekile mayelana noshukela ezinqoleni, hlanganisa isikhwama sakho semifino yokudla yemifino kanye nezinye ukudla okulula okunjenge- celery noma i-broccoli. Ngaleyo ndlela uzothola ukwelashwa okunzima ngaphandle kokuchitha ukudla kwakho.
Ukuthatha nokugcina izaqathi
Iningi lezazi zincoma ukuthi uthenge izaqathe neziqongweni ezisezinhlanzeni ezifanele. Kodwa lezi azitholakali yonke indawo futhi akuwona wonke umuntu onesikhathi sokusika nokulungisa izaqathe ekhaya.
Ngakho-ke ezinye izinyoka ezinempilo zikhetha izingane izaqathe esikhundleni.
Izaqathe ezincane zithwele izaqathe ezincane ezinqunywa izaqathe ezinkulu. Izaqathi zezingane zivame ukugeza futhi zihlanzwe ukuze uzidle ngqo esikhwameni, zibenze ukudla okulula futhi okunempilo.
Ama-karoti kufanele agcinwe esiqandisini ukuze agcine ukunambitheka, ukuhlanzeka nokuthungwa. Ama-karoti angabanda, kodwa ukuwafaka efrijini kungashintsha ukuthungwa kwemifino.
I-Carrot Recipes kanye Nezindlela Ezinempilo Zokulungiselela
Ama-karoti angahlushwa futhi alayishwe ukuze adliwe aluhlaza. Ziyi-solo ezihlwabusayo noma ziqukethe kahle, njenge-hummus. Ungaphinda uqede izaqathe bese uwafaka esaladini noma ukugoqa okunamandla ukuze ubumnandi obuhle kakhulu.
Uma uthanda ukupheka futhi ungathanda ukuzama ukwenza isanqante zokupheka, zama noma yikuphi kwalezi izitsha ezibabayo noma ezimnandi.
- Healthy Carrot Soup Recipe
- I-Healthy Carrot Muffin Recipe
- Ama-khamathi ashubile nge-Garlic-Ginger Butter