1 - Usizo lokudla kwamaholide
Zonke izinkathi zeholide ziletha zonke izinhlangothi, ukudla okumnandi, iziphuzo, nokuphatha. Kuyajabulisa ekuqaleni, kodwa njengoba isikhathi siqhubeka, ungathola ukuthi amabhulukwe akho aqinile kakhulu-uvaliwe, futhi uzuze amakhilogremu ambalwa.
Ungazigwema amaqembu eholide, kodwa lokho kungaba buhlungu futhi kuyadabukisa, ngakho-ke kunganjani nje ugweme konke noma abanye ababi kakhulu? Ezinye zicacile-ungadli lelo cookie yesithathu likaKhisimusi noma ingxenye encane ye-peanut brittle.
Awuqiniseki ukuthi yiziphi ezinye izidakamizwa zeholidi? Nakhu ukubuka ukudla okuyi-10 eholide okungafani nokungafuni ukudla ngokweqile-noma nhlobo.
2 - i-Eggnog
Yebo, i-eggnog icebile futhi ilukhuni futhi iluhlaza futhi iyamnandi. Kungenxa yokuthi iphezulu kumafutha nama- khalori . Ngaphezu kwalokho uthola amakholori engeziwe uma ufaka i-rum encane noma i-bourbon. Enye indebe inama-kilojoule angu-225 kanye nama-gramu angu-10 amafutha. Ibuye ibe ngaphezu kwama-gramu angu-20 ushukela.
3 - I-Pecan Pie
Le dessert ingumqondo ophazamisayo. Yiqiniso, ama-pecans akuhle kuwe, kodwa hhayi lapho ehlanganiswa ushukela namafutha. Ingcezu ngayinye ye-pecan pie inama-khalori angaphezu kuka-500-ngaphambi kokuba uboshe i-ayisikhilimu ehlangothini. Ibuye ibe namagremu angu-27 amafutha kanye namagremu angu-63 ama-carbohydrates, amaningi awo ayeshukela.
4 - Ukunyakaza
Izinto ezimbili zokugqoka, noma ukugqoka, noma yiliphi igama olikhethayo. Enye, uma iphekwe ngaphakathi kwenyoni, ubeka ingozi yokuza nokugula okuhlinzekwa ukudla uma ingakulungiswa ngezandla zochwepheshe. Futhi ezimbili, ama-calories amaningi kanye ne-sodium eminingi. Enye indebe yokugxila inezingqikithi ezingama-350 nama-milligram angu-500 we-sodium.
5 - Hamu
UHamu uphakeme kakhulu kwi-sodium, futhi kungase kube isizathu esisodwa sokuvusa amehlo akho okuzikhukhumeza futhi uzizwe sengathi ufe ngenxa yokoma. Ingxenye eyodwa ka-3-ounce yehhafu (okungaba ngobukhulu bekhadi lamakhadi, ngakho-ke mhlawumbe udla okuningi) inezinkulungwane ezingaphezu kuka-1 000 ze-sodium.
6 - I-Sweet Potato Pie
I-apatata enobilisiwe ebilisiwe noma ebhakabhakeni iyinto enhle, kodwa njengama-pecans, uma uyigqoka nayo yonke ushukela namafutha, ilahlekelwa ubuhle bayo obukhulu. Isigaba esisodwa se-sweet potato pie sinama-khalori angu-340, ama-gram angu-17 amafutha, nama-gramu angu-25 ushukela. Qhathanisa lokho kumazambane amazambane aphekiwe aphethwe ngamakholori angu-80.
7 - Gravy
Uma i-turkey iphephile futhi iphekwe ngempela, sekuyisikhathi sokusunduza i-pan bese ukhipha ama-juice bese uyisebenzisa ukuze udale i-gravy. Yikuphi okungenzeka uthele phezu kwamazambane akho, ukugxusha kwakho, kanye ne-turkey yakho. Into ewukuthi, i-gravy iphezulu kumafutha nama-kilojoule (cishe ngo-125 indebe ngayinye).
I-Cheesy Casserole
Ngokuvamile, i-casserole enamahloni isho uhlobo oluthile lwe-bean casserole, kodwa noma yini ehilela ushizi kanye nosawoti wanoma yisiphi isobho kuhambisana nale ncazelo. Ngokujwayelekile, indebe eyodwa ye-casserole enamafutha anekhilikhi engama-350 ngekomishi ngalinye, ama-gram angu-16 amafutha, nama-milligram angu-1,200 we-sodium.
9 - Iziphuzo ze-Boozy
Ukudubula okukodwa kokudakayo kanzima kunama-khalori angama-60, futhi ama-liqueurs amnandi anokwengeziwe. Uma uhlehlisa ama-cocktails ambalwa, uzothatha amakholori amaningi. Futhi, mhlawumbe uzoba ne- hangover ngosuku olulandelayo.
10 - isipinishi Dip
Nakhu okunye okufakiwe okuphezulu akubi. Isipinashi sinokuhle ngoba sincane ema-khalori futhi silayishwa amavithamini namaminerali. Ngeshwa, uma uluhlanganisa no-ukhilimu omuncu, imayonnaise, noma ukhilimu ushizi, ulahlekelwa ukonakala kwawo okunomsoco futhi uzuze cishe ama-khalori angu-120 ngamapulangwe amabili okukhonza. Ngaphezu kwalokho, ama-chips oyisebenzisayo ukukhipha ukuthi ukudipha cishe cishe ku-khalori, amafutha, ne-sodium futhi.
11 - Idokhumenti
Nansi isikebhe esikoleni esidala senyama. Kuyiphundu-konke okuhlanganiswe ku-au jus, nalawo mafutha a-crispy azungeze emaphethelweni. Kodwa kunamafutha aphezulu kangangokuthi uhlamvu olulodwa lwesibambo esikhulu lungagijima ngamakhilomitha angu-600 kuya kwangu-700. I-au au jus igcwele i-sodium.
Umthombo:
UMnyango Wezolimo we-United States, Isevisi Yokucwaninga Ngezolimo I-National Nutrient Database ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.