Ama-calories asezinja ezishisayo kanye nezinzuzo zezempilo zabo
Izinja ezifudumele, ezibizwa nangokuthi i-wieners, ama-franks, noma amaFrankfurters, ziyisobho esivuthayo esivame ukukhonjiswa emhlophe, elliptical buns emabhokisini, emapikiniki, emidlalweni yebhola, emidlalo yaseshashalazini, futhi kunoma yikuphi lapho uthola khona ukuvumelanisa. Zingabizi futhi zipheka kalula, futhi cishe wonke umuntu uyajabula ukudla enye nge-ketchup, lwesinaphi, noma i-kraut emuncu.
Izinja ezivuthayo ngokuvamile azibhekwa njengokudla okunempilo ngoba zicutshungulwa kakhulu futhi zivame ukukhuphuka kakhulu kumafutha kanye ne-sodium, futhi zivame ukukhonzwa nezinye izinto ezingezona okunempilo. Inja evuthayo evamile iyisisindo somzimba, sicabangela ubukhulu be-sausage, ngamakholori angu-150 nama-gramu angu-13 amafutha. Lokho akuzwakala njengokuningi, kodwa inja eyodwa eshisayo ayigcwali kakhulu, ngakho-ke kulula kakhulu ukuba udle ezimbili noma ezintathu zazo. Futhi mhlawumbe uyodla inja yakho emgqeni ojwayelekile ocolile ocolile, ongezela ngamakhilomitha angu-120 kanye ne-fiber encane ne-vithamini B.
Nakuba ungafuni ukwenza umkhuba wokuwadla njalo, kunezindlela ezijabulisayo zokujabulela izinja zakho ngaphandle kokuchitha ukudla kwakho. Gcina inani lekhalori ngaphansi kokulawulwa ngokukhonza inja eyodwa eshisayo futhi wengeze ukudla okunempilo, okufana nesaladi, i-veggies, noma ubhontshisi.
Izinketho ezintathu Zokudla Izinja Eziphuthumayo
Bopha inja yakho emgqumeni wezintambo. I-Pillsbury Crescent Hot Dogs kulula ukwenza futhi okuthakazelisayo kancane kunenja ejwayelekile yokushisa-vele ukhawulele owodwa.
Inja ngayinye isengaphezu kwamafutha ne-sodium, kodwa futhi iyimithombo yamaprotheni, i-calcium, neyensimbi.
Kulula ukwenza ekhaya. Vele unike inja eshisayo bese ufaka ucezu ushizi. Gcoba inja kwisiqephu se-Pillsbury umqulu wenhlama bese ubhaka kuze kube nsundu yegolide. Khonza ngesaladi eluhlaza namanzi noma ingilazi enkulu yetiye ye-ice futhi uzoba nesidlo esihlwabusayo ngaphandle kwamakhalori amaningi kakhulu.
| I-Pillsbury Crescent Hot Dog Nutrition Facts | |
|---|---|
| Islajiki yeSayizi 1 yokukhonza | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 290 | |
| Ama-calories avela ku-Fat 200 | |
| Ingqikithi yamafutha 23g | 35% |
| I-Fat egcweleyo 9g | 45% |
| I-cholesterol 35mg | 12% |
| I-sodium 810mg | 34% |
| Ama-carbohydrate 13g | 4% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugars 4g | |
| Amaphrotheni 9g | |
| I-Vitamin A 2% · I-Vitamin C 0% | |
| I-calcium 6% · Iron 6% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Sebenzisa ubuningi obunhlamvu obuningi futhi uphezulu ngamagciwane. Shintsha imfucu yakho ehlanzekile ehlanzekile ehlanzekile enombala obomvu nge-artisan roll okusanhlamvu, bese ugqoka inja yakho nge-veggies eningi. Ngaleyo ndlela uzofaka izakhi, ama-antioxidants, nevolumu enja yakho eshisayo ngaphandle kokungeza amakholori amaningi. Omunye umqondo omuhle kakhulu? Engeza i-guacamole ne-pepper eshisayo ngokuklahlwa okumnandi.
Zama inja ye-veggie noma inja ephansi-fat. Izinja ezinhle ze-veggie zivame ukulukhuni ukuthola, kodwa manje izitolo eziningi zokudla ziphethe imikhiqizo eminingi ngakho kufanele ukwazi ukuthola inja ye-veggie ekhanga kuwe. Izinja ze-Veggie zingaphansi kwamafutha kanye nama-kilojoule kunezinja ezishisayo ezivamile, kodwa ungakwazi ukupheka nokuzikhonza njengoba nje ungathanda inja evuthayo.
Uma uthola nje ungakhathaleli ukuthungwa nokuvunywa kwanoma yikuphi izinja ze-veggie, ukhetho olulandelayo luzoba ukubheja izinja eziphansi ezishisayo ezenziwe nge-turkey noma inkukhu kunokuba yenkomo nengulube. Funda amalebuli ukuze uqhathanise ukukala kwekhalori, okuqukethwe komsodi, namafutha esamba.
Izinketho ezingathandekayo zezinja ezishisayo
Izinyawo ezinwabuzelayo ezinyaweni ezincane zilayishwa ushizi. Inja enkulu enkulu eshisayo enezinhlamvu zesiliyi kanye noshizi izolayishwa ngama-calories, amafutha, ne-sodium. Uma uthanda izinja zezilwane, qalisa ngesinja esivamile esishisayo, sebenzisa ubunhlamvu obuningi, uketshezi oluthe xaxa (izitshalo zikulungele) futhi nje kancane ushizi.
Izinja zommbila. Okuthandayo kuma-county and state fairs, izinja zezinkuni ziyizinja ezishisayo eziye zahlonywa phansi ngenduku, ziboshwe nge-batter, bese ziboshwe ngokujulile. Kungenzeka kube mnandi uma ungumuntu onjalo, kodwa konke okujulile okuthosiwe inhlama kusho amafutha amaningi nama-khalori. Inja eyodwa yezinhlamvu izoba nama-kilojoule angaphezu kwama-250.
Imibuzo evamile mayelana nezinja ezishisayo
Yiziphi i-nitrate futhi kungani zimbi?
I-nitrate ye-sodium iyinhlangano yokulondoloza imithi evame ukusetshenziselwa ukudla okuphulukisiwe kufaka phakathi ukudla kwansuku, ama-sausages, izinja ezishisayo kanye nebhethoni. Umzimba wakho ungaguqula i-nitrate ibe yi-nitrites bese ungena emakhimbeni we-N-nitroso, ahlotshaniswa nezinhlobo ezithile zomdlavuza.
Ngokuqinisekile akuyona into enhle, kodwa uma ukudla kuhambisane nevithamini C, lokho kusabela akukwenzeka. Eqinisweni, uma ubheka uhlu lwezithako ungabona i-ascorbic acid (igama lobuchwepheshe be-vitamin C) kanye ne-nitrate ye-sodium. Ucwaningo oluthile luye lwathola ukuxhumana phakathi kokudla okudliwayo futhi kunobungozi obuncane besifo se-thyroid nesobuchopho okuthiwa i-gliomas. Ngakolunye uhlangothi, ukudla okudliwayo kungase kuhlobene nokunciphisa ingozi yomdlavuza wesisu.
Ngakho izinja ezishisayo zibangelwa umdlavuza?
Mhlawumbe, kodwa akekho owazi ukuthi zingaki izinja ezishisayo ozodinga ukuzidla nsuku zonke ukuze kwenzeke lokho. Ucwaningo oluthile luhlobanisa ukudla okubomvu kanye nezinyama ezicutshungulwa ngezinkinga zempilo ngisho nokufa, kodwa njalo, kuzo zonke lezi zifundo, abahlanganyeli abadla izinja ezishisayo kakhulu kanye nezinye izilwane eziphulukisiwe bayabhema, baphuze okuningi, bangabhekana nokusebenza ngokomzimba, ulinganisa kakhulu, futhi udle ubuncane bezithelo nemifino. Ukudla inja evuthayo yesikhathi esisodwa kuphephile futhi ngeke kukhulise ingozi yomdlavuza noma ezinye izinkinga zempilo, kodwa ungabheka imikhiqizo engasebenzisi i-nitrate emikhiqizweni yabo.
Uyini umehluko phakathi kwenja eshisayo nesoseji?
Zonke izinja ezishisayo yizinsizi, kodwa akuzona zonke izinhlanzi ezitshisayo. Ezinye izinhlobo zama-sausage zihlanganisa i-bratwurst, isobho lasePoland, isoseji ehlobo, i-bologna, isobho lesidlo sasekuseni, pepperoni, nokunye okuningi. Ama-sausage aseBratwurst nasePoland afana nezinja ezishisayo lapho sivame ukuzidla ezinkulweni ezinkulu zenja eshisayo.
Kungani izinja ezishisayo zithengiswa emaphaketheni ayishumi lapho izinkuni ezinja ezishisayo zithengiswa emaphaketheni ayisishiyagalombili?
Kungase kube khona impendulo enhle ngalokhu.
> Imithombo:
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release 28."
> Wolk A. "Izingozi ezingokwempilo zokudla inyama ebomvu." J Intern Med. 2017 Feb; 281 (2): 106-122. i-doi: 10.1111 / i-joim.12543. I-Epub 2016 Sep 6.
> Xie L, Mo M, Jia HX, Liang F, Yuan J, Zhu J. "Umphakathi phakathi kwe-nitrate yokudla kanye ne-nitrite ingozi kanye nomngcele othize womdlavuza wendawo: ubufakazi obuvela kwizifundo zokuhlola." I-Oncotarget. 2016 Aug 30; 7 (35): 56915-56932. i-doi: 10.18632 / i-oncotarget.10917.