Izinketho ze-Cracker ezihamba phambili nezinhle kakhulu
Uma uzama ukulondoloza ukudla okunempilo, ungase ugweme ukudla okulula kanye nama-chips. Kodwa kuthiwani ngokudla ukudlala? Ingabe abaqaphi bangaba nempilo? Kunezinto ezimbalwa ezithuthukisayo ezingcono kunabanye futhi ngisho nabambalwa abahlinzeka ngokudla okunomsoco.
Cracker Calories kanye Nutrition
| Imininingwane ye-Saltine Nutrition | |
|---|---|
| Ama-crackers ama-Size ama-5 (16 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 70 | |
| Ama-calories avela ku-Fat 14 | |
| Ingqikithi yamafutha 1.5g | 2% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 150mg | 6% |
| Potassium 15mg | 0% |
| Ama-carbohydrates 12g | 4% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 1g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 4% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Lapho iningi lethu licabanga ngabacashi ukuthi sicabanga ngamanzi anosawoti-ama-crisps aphuzi, asemaceleni, ahlambalala esivame ukuwadla ngesobho noma ukugcoba ibhotela le-peanut . Labaqashi benza izinkampani ezihlukahlukene, kepha amaqiniso okudla okunomsoco we-saltines ahambisana kahle phakathi kwama-brand.
I- saltines eyodwa (ama-crackers ama-5) aqukethe ama-calories angu-70, ama-carbohydrate angu-12 kanye negramu eyodwa yeprotheyini. Amanye ama-saltines (namanye ama-crackers) akhiwa ngamafutha angenwawo-hydrogenated noma ama-trans trans. Ochwepheshe bezempilo batusa ukuthi unciphise noma uqede ukudla kwakho kwe-fat fat.
Ngakho ama-calories amakholori afaniswa kanjani namakholori kwezinye izinhlobo zama-crackers?
- Abakwa-graham abangabodwa (umugqa owodwa omkhulu) banikeza ama-khalori angu-59, ama-1.4 amagremu amafutha, amagremu angu-11 we-carbohydrate, ama-4.4 amagremu ashukela kanye nogremu owodwa weprotheyini.
- I- Original Triscuit Original (ama-crackers ayisithupha) ahlinzeka ngamakhalori angu-120, amagremu angu-4 amafutha, amagremu angu-20 we-carbohydrate, ama-gramu angu-3 e-fiber no-3 gram weprotheni.
- I- Pretzel Crisps ekhonzayo eyodwa (ama-crackers angu-11) inikeza ama-calories angu-100, ama-gramu angu-0 amafutha, amagremu angu-24 we-carbohydrate, nama-gramu angu-2 amaprotheni.
- Ukukhonza okukodwa kwetafula likaCarr W- Atter Crackers (Original) inikeza ama-calories angu-60, igramu engu-1 yamafutha, ama-gramu angu-10 we-carbohydrate, no-1 gram weprotheni.
- Ukudla okukodwa kwe- Wasa Light Rye Crisp Bread kunika ama-calories angu-60, ama-gram angu-0 amafutha, ama-gramu angu-15 we-carbohydrate, nama-gram ayi-3 e-fiber.
Uma ubala ama-kilojoule abakwa-crackers, khumbula ukuthi lokho okubeka phezu kwe-cracker kungangeza ama-calories amaningi kunokwakheka ngokwayo. I- bhotela ye- peanut eyodwa (izipuni ezimbili) zizofaka ama-khalori angu-190 nama-gram angu-16 we-fat ku-snack yakho.
Izinketho ezingekho ngaphansi kwe-Cracker ezempilo
Abanye abaqhamukayo baphakeme ngamakholori futhi banamafutha amaningi. Ungase umangale ukwazi ukuthi abanye abaculi abanobucwebe nabo bayenziwa noshukela . Ngakho kubalulekile ukuhlola uhlu lwezithako ukuthola i-cracker enempilo kakhulu.
- I-Keebler Club crackers yenziwa ushukela kanye nesiraphu ye-fructose ephezulu. Ukukhonza okungabodwa (ama-crackers angu-4) kunikeza ama-calories angu-70, ama-gramu angu-3 amafutha, ama-gram angu-9 we-carbohydrate, futhi angaphansi kwesigamu seprotheyini.
- I-Ritz Crackers yenziwe ngoshukela, isiraphu ephezulu ye-fructose ye-corn kanye namafutha amancane (hydro-fatated). Ukukhonza okulodwa kunganikeza ama-calorie angu-80, ama-gramu angu-0 amafutha, ama-gramu angu-10 we-carbohydrate, i-gram ayi-1 kashukela kanye ne-1 gram yamaprotheni.
- Ama-Thin Thins ayenziwe noshukela. Ukukhonza okulodwa kunika ama-kilojoule angu-140, amagremu ama-5 amafutha, ama-gramu angama-22 we-carbohydrate, ama-gramu angu-3 e-fiber, ama-gramu angu-4 kashukela nama-2 amagremu wamaprotheni.
Kuthiwani ngabantu abathandwayo abadakayo? I- Cheez-It ( Crackers 27) ehlinzeka ngamanye ama-kernori angu-150, ama-gram angu-8 amafutha, amagremu angu-17 we-carbohydrate, nama-gramu angu-3 amaprotheni.
Abakwa-Goldfish bakhiqiza ama-kilojoule angu-140, amagremu ama-5 amafutha, amagremu angu-20 we-carbohydrate, nama-gramu angu-3 amaprotheni.
Indlela Yokukhetha Cracker Enempilo
Izinhlobonhlobo zezinkohlakalo azihlinzeki ngezinzuzo ezibalulekile zezempilo. Futhi njengoba iningi lethu sidla njengento yokudla okulula, zingakwazi ukuphawula izikali zekhalori ngendlela engafanele . Ngakho-ke ingabe kukhona indlela yokukhetha i-cracker enempilo?
Nakhu. Ngaphezu kokubala kwekhalori, amagremu we-fiber ku-cracker yakho angasiza ekukhuliseni ukudla kwakho okunempilo. Kungani? Ngoba ukudla i-fiber kukusiza ukuba uzizwe ugcwele futhi unelisekile ngemuva kokudla. Abantu abadla ama-fibre amaningi kungenzeka badle kancane emahoreni ngemva kokudla noma ukudla.
Ngakho-ke uma uzama ukufinyelela noma ukugcina isisindo esinempilo , thola abahlaziyi abanesibhamu ngaphezulu.
Ukuthola i-cracker nge-fiber check ngaphezulu kwelebula le-Nutrition Facts bese ubheka amagama "okusanhlamvu okuphelele" okubalwe njengenye yezinto zokuqala ohlwini lwezithako. Ama-crackers omkhiqizo we-Triscuit ayenziwa ngama-grains aphelele. Noma i- Wasa Fiber Yonke Isinkwa Sokuphuza Isinkwa i-Wasa Fiber inikeza ama-calories angu-60, igramu engu-1 yamafutha, amagremu angu-14 we-carbohydrate, amagremu ama-5 e-fiber nama-3 amagremu weprotheyini.
Indlela Enhle Yokugcina Ukudla Kwe-Snack yokudla okunempilo
Uma uthanda ukudlala abacashi futhi uwagcine ekhaya lakho qaphela ukuthi ubekaphi . Njenge-chips, sinomkhuba wokudla abantu abadliwayo. Ngenxa yalesi sizathu, ochwepheshe bezokudla batusa ukuthi ugcine abacashi bengaboni.
- Amakhabhinethi aphakeme noma amakhabethe aphansi angcono kakhulu. Uma kudingeka usebenze kanzima ukuze uthole ukudla okuthandayo okudla okuthandayo, awunamathuba okuba ungabikho engqondweni.
- Ungagcini ukudla okulula ku-counter. I-counter yakho yekhishi yindawo engcono kakhulu yokugcina ama-crackers akho nama-chips. Kungani? Ngoba uzokulingwa kakhulu ukuze udlale kuwo uma ungalambile ngempela.
- Gcina ukudla kokudla okungekho esikhwameni sokuqala noma ebhokisini. Ngenkathi ukugcina abaphangi emgodini wepulasitiki ovuselelekayo kungasiza ukugcina isikhathi esisha, ulahlekelwa yinzuzo yelebula le-Nutrition Facts uma ulahla iphakheji. Ngokugcina ama-crackers ebhokisini lokuqala, unesikhumbuzo esivamile sekhalori namafutha amagremu kanye nesayizi evamile yokukhonza.
Futhi okokugcina, uma ukhetha ukudlala abacashi, ungalokothi udle ngokuqondile ngaphandle kwesitsha. Kungacishe kungenzeki ukugcina ithrekhi yokuthi udla kangakanani uma ungenakuthola ngaphandle kwephakheji. Esikhundleni salokho, thatha abaqhamuka ezimbalwa nje, uwabeke epulatifeni nge-topping yakho enempilo ethanda intandokazi futhi ujabulele ukukhonza okulodwa.