Umkhiqizo Ocebile kakhulu we-Macaroni no-Cheese
Uthando lwe-macaroni noshizi? Awusodwa. Kuyinto eyintandokazi emakhaya ezweni lonke. Kodwa ingabe ukudla okunomsoco okunomsoco kunomsoco? Ngeshwa, liphezulu khalori, likhulu kumafutha futhi liphezulu kakhulu kwi-sodium. Kodwa amanye amabhizinisi angcono kunezinye. Futhi kunezindlela zokunciphisa amakholori ku-macaroni kanye noshizi futhi wenze kube nempilo.
I-Kraft Mac ne-Cheese Calories nokudla okunomsoco
| Ama-Kraft Macaroni namaqiniso we-Cheese Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi (70 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 250 | |
| Ama-calories avela ku-Fat 25 | |
| Inani le-Fat 3g | 5% |
| I-Fat egcweleyo 1.5g | 8% |
| I-Cholesterol 10mg | 3% |
| I-sodium 570mg | 24% |
| Ama-carbohydrates 47g | 16% |
| I-Fiber Diet 2g | 8% |
| Ama-Sugars 6g | |
| Amaphrotheni 9g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Amaqiniso we-Kraft Macaroni ne-Cheese amanani adalwe lapha akhonze ukukhonza okulodwa (cishe 1/3 ebhokisini) ngaphandle kwezithako ezengeziwe ezidingekayo ukulungisa isidlo sakusihlwa. Kuye ngokuthi ulungiselela kanjani okwenu, ukudla okunomsoco kuzohluka.
Imiyalelo ebhokisini le-Kraft ibonisa ukuthi kufanele uhlanganise ezinezipuni zamabhotela noma i-margarine kanye nekomishi elilodwa lesine lobisi ukuze uhlanganise i-mac yakho noshizi. Ukusebenza okulodwa okulungiselelwe kunika amakholori angu-350 nama-khalori angu-110 kusuka kumafutha. Uma udla ibhokisi lonke, amakholori namafutha azoba ngaphezulu kakhulu. Ukuze uthole inani lakho lamakholori ku-macaroni noshizi wengeze okulandelayo ngokusekelwe endleleni yakho yokulungiselela.
- Uma wenza i-mac yakho noshizi ngezipuni ezine zebhotela nekomishi elilodwa lekota elilodwa lobisi lengeze ama-calories angu-445 nama-48 amagremu amafutha nama-gramu angu-30 amafutha agcwele
- Uma wenza i-mac yakho noshizi ngezipuni ezine zegargarini nekomishi elilodwa lesigamu sobisi lonke lengeza ama-calories angu-444 nama-48 amagremu amafutha namagremu ayi-10 amafutha agcwele
- Uma wenza i-mac yakho noshizi ngezipuni ezine zebhotela nekomishi elilodwa lesigamu sebhantshi lamaphesenti angu-2 engeza ama-calories angu-437 nama-47 amagremu amafutha nama-gramu angu-30 amafutha agcwele
- Uma wenza i-mac yakho noshizi ngezipuni ezine zebhotela kanye nekomishi elilodwa lesigamu se-milk skim engeza ama-calories angu-428 nama-46 amagremu amafutha namagremu angu-29 amafutha agcwele
Amanani Okudla Kwezinye Amasheya Athengiwe Amakethe Nama-Jibini
Kuthiwani ngamanye ama-macaroni kanye noshizi? Lezi yiqiniso lama-calorie kanye nokudla kwamanye amazwe athandwayo ngokusho kwedatha ye-USDA.
- I- Stouffer sika-Macaroni ne-Cheese eyodwa (eyodwa yesihlanu yesitsha semikhiqizo yomndeni) inikeza ama-khalori angu-350, amagremu angu-17 amafutha, amagremu angu-7 amafutha agcwele, ama-gramu angu-34 we-carbohydrate, ama-gramu angu-15 amaprotheni, ama-gramu angu-2 we-fiber, ama-gramu angu-2 ushukela nama-920 amagremu we-sodium.
- I- Lean Cuisine Macaroni ne-Cheese eyodwa ehlinzeka ngamakholori angu-300, ama-gramu angu-6 amafutha, amagremu angu-48 we-carbohydrate, ama-gram angu-13 ama-protein, ama-gramu angu-2 e-fiber, ama-gramu angu-5 kashukela nama-560 milligram we-sodium.
- Ukusebenza okukodwa kwe- Amy's Organic Foods Macaroni ne-Cheese (efriziwe) kunikeza ama-calories angu-400, ama-gramu angu-16 amafutha, ama-gramu ayi-10 amafutha agcwele, ama-gram angu-16 amaprotheni, ama-gramu angu-47 we-carbohydrate, ama-gramu angu-3 we-fiber, ama-gramu angu-6 weshukela nama-milligrimu angu-640 ye-sodium.
- I- Velveeta Shells ne-Cheese eyodwa ekhonza ngamakholori angu-360, ama-gramu ayi-12 amafutha, ama-3.5 amagremu amafutha agcwele, ama-gramu angu-49 amagciwane, ama-gram angu-13 wamaprotheni, ama-gramu angu-2 e-fiber, ama-gram angu-4 ayishukela nama-870 milligrams we-sodium.
Amaqiniso okudla okunomsoco we-Mac kanye ne-Jibini
Ungakwazi yini ukwehlisa amakholori namafutha uma wenza i-macaroni yakho kanye noshizi ekhaya?
Amakholori kanye nokudla okunomsoco kuzokuhluka ngokusekelwe izithako zakho, kodwa indebe eyodwa ye- macaroni ne-cheese recipe ejwayelekile yokwenza izonikeza ama-calories angu-492, ama-gram angu-22 amafutha, amagremu angu-13 amafutha agcwele, amagremu angu-19 amaprotheni, ama-gramu angu-54 we-carbohydrate, ama-gramu angu-3 i-fiber, nama-millimetri angu-909 we-sodium.
Yikuphi Ibhethri Okuhle Kakhulu?
Ngakho yiyiphi imoto engcono kakhulu? Zonke zazo ziphakeme ngamakholori, i-sodium, namafutha. Futhi eziningi zazo zihlinzeka izithako zokufakelwa. Kuzo zonke ezibalwe, i-Lean Cuisine Macaroni ne-Cheese izokwenza umonakalo okungenani emgqeni wakho. Lokho kusho, kungenzeka ukuthi wenze ama-mac akho kanye noshizi usebenzisa izithako ezilula.
Enye indlela ukufaka esikhundleni se-macaroni ngokudla okunomsoco, okuphansi kwekhalori njenge-cauliflower noma i-broccoli.
Ingabe i-Macaroni ne-Cheese Healthy?
Kunezinto ezimbalwa okufanele uzicabangele ngaphambi kokufaka i-macaroni noshizi kuhlelo lwakho lokudla. Lokhu kukudla kakhulu kilojoule futhi akunakwenzeka ukukusiza ukuba ugcine isisindo sakho noma ulahlekelwe isisindo ngaphandle uma ubheka ngempela usayizi wesabelo sakho .
Izindlela zokupheka eziningi nezinhlobo zangaphambi kokuhlanganiswa kusetshenziswe i-pasta , hhayi i-pasta ephelele yekoro. Ngakho-ke awutholi i-fiber enkulu yokudla uma udla ukudla. I-fibre inikeza izinzuzo eziningana zezempilo futhi kusiza i-dieters ukuvimbela indlala.
Ngaphezu kwalokho, i-macaroni kanye noshizi iphezulu kakhulu kwi-sodium. Ngisho nohlobo olwenzayo ekhaya lunikela cishe ingxenye yesilinganiso sokuncoma kwansuku zonke sodium . Ngakho uma ufaka ukukhonza okulodwa kwalokhu kokudla ekudleni kwakho kwansuku zonke, cishe ungadla isobho kakhulu kakhulu ngosuku.
Okokugcina, i-macaroni kanye noshizi yikudla esivame ukukudla ngokudla . Ibhokisi elihlaza okwesibhakabhaka kufanele linikeze ama-2.5 servings. Kodwa abantu abaningi badla ibhokisi lonke njengokudla. Uma udla ibhokisi lonke likaKraft Macaroni ne-Cheese (elungiselelwe i-margarine nobisi lwamaphesenti angu-2), uzodla amakholori angu-875, ama-32,5 amagremu amafutha, amagremu angu-11 amafutha agcwele futhi ama-25 amagremu amaprotheni. Uyodla futhi ama-milligram angu-1800 we-sodium.
Izindlela Ezibucayi Zokulungisa Amacaroni & Ushizi
Ngisho noma inguquko ye-macaroni kanye noshizi akuyona ukudla okunempilo kakhulu, uzothola inzuzo yokudla okungcono uma wenza ngokwakho. Kungani? Ngenxa yokuthi eziningi zezinkampani ezikhiqizwa zisebenzisa ushizi oluyimpuphu nezinye izithako ezenziwayo ezinganikezi izinzuzo izithako zangempela ezihlinzekayo.
Ngakho ululaza kanjani iresiphi oyikhonzile? Enye indlela yokulungisa noma iyiphi iresiphi ye-macaroni kanye noshizi yempilo engcono ukusebenzisa i-pasta yonke yokusanhlamvu. Ngeke ihlehlise inani lekhalori, kodwa uzothola isilinganiso sefayibha engcono ekudleni kwakho. Futhi kungakhathaliseki ukuthi wenza owakho ekhaya noma uthenge izinhlobo ezihlukahlukene zebhokisi, ukusebenzisa ubisi lwe-skim noma u-2% kuzokwehlisa kokubili amafutha nama-khalori. Ungazama futhi indlela ehlukile nale recipe ye- cooker macaroni enempilo kanye noshizi onempilo .