I-Butter Calories kanye namathiphu okudla okunempilo
Ingabe ibhotela liphilile? Impendulo ingase ithomeke kubani ocelayo. Abanye ochwepheshe bakholelwa ukuthi ibhotela inempilo ngoba yenziwe ngamabele futhi ingcono kunamanye amafutha afana ne-margarine noma amafutha. Kodwa abanye ochwepheshe bakhathazekile ngebhotela lamakholori namafutha agcwele. Ngakho kufanele ufake ibhotela ekudleni kwakho? Hlola idatha yokudla ukuze ubone ukuthi ingangena kanjani ohlelweni lwakho lokudla oluphelele.
I-Butter Calories (I-Salted and Unsted)
| I-Butter (ngeSawoti) Amaqiniso Okudla | |
|---|---|
| Ukuphakama Usayizi we-pat 1 (1 "sq, 1/3" phezulu) (5 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 36 | |
| Ama-calories avela ku-Fat 36 | |
| Ingqikithi yamafutha 4.1g | 6% |
| I-Satatated Fat 2.6g | 13% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 1.1g | |
| I-Cholesterol 11mg | 4% |
| I- 36mg ye-sodium | 1% |
| Potassium 1.2mg | 0% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 0g | |
| I-Vitamin A 2% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ngeke uthole izinzuzo eziningi zezempilo uma ufaka ibhotela ekudleni kwakho. I-Butter iphezulu ngamafutha agcwele futhi ayihlinzeki ngamavithamini amaningi noma amaminerali.
Nokho, njengezinhlobo eziningi zamafutha, ibhotela inelisa. Ezinye izazi zokudla zikholelwa ukuthi ukudla amafutha amanelisayo kuncono kunokudla ama-fat-alternatives angenelisekile futhi angabandakanya izithako ezicutshungulwayo. Kwezinye izimo, ibhotela-ehlukile ingakhuphula ikhalori yakho yansuku zonke kanye namafutha adla ngaphezu kwebhotela.
Kodwa ngisho noma ibhotela langempela liyanelisa kakhulu, kubalulekile ukugcina ingxenye yokulawula engqondweni . I-"pat" yebhotela-ubungako obunqunyiwe obungakunqunywa ngaphambili obuthola ezindaweni zokudla eziningi (ezibalwe kulo ilebula) -nganikeza kuphela ama-khalori angu-36 nama-4 amagremu amafutha. Kodwa izinga elivamile lokukhonza ibhotela, isipuni esisodwa, linikeza ama-calories angu-100, ama-11 amagremu amafutha namagremu angu-7 amafutha agcwele.
Ukukhetha nokugcina ibhotela
Uma uthenga ibhotela, ungakhetha kusuka ezinhlobonhlobo ezisawoti noma ezingenqatshelwe. Ngakho uyini umehluko? Akuningi, ngaphandle kwamazinga e-sodium. I-Butter khalori ayishintshi kuye ngokuthi okuqukethwe kasawoti.
Uma ukhetha izinhlobo ezihlukahlukene zosawoti, izinga le-sodium lingase lihluke kusuka kumkhiqizo kuya kumkhiqizo ngenxa yezindlela zokukhiqiza. Zombili i-Land O 'Lakes kanye ne-Breakstone's Salted Butter ngayinye ihlinzeka ngemililo eyi-90 ye-sodium ngayiphi isipuni. Izinhlobonhlobo ezingagunciwe zinikeza ama-gramu amagremu we-sodium ngayinye isipuni.
Khumbula, noma kunjalo, ukuthi uma uthenga izinhlobonhlobo ezingenalo usawoti ukunciphisa i-sodium ekudleni kwakho futhi ugcine ukufafaza ngaphezulu kwetafula usawoti ekudleni kwakho njengomphumela, khona-ke ungase wenze umonakalo omkhulu kunokuhle.
Ukugcina ibhotela kuyinto elula. Abanye abantu bagcina ibhotela esilinganisweni sekhishi, ngakho-ke kulula futhi kulula ukusabalalisa isilonda neminye ukudla. Kodwa abenzi bebhotela batusa ukuthi ufrijile umkhiqizo ngokuhambisana nemihlahlandlela ye-USDA ne-FDA.
I-Butter ingabuye iqhwa cishe izinyanga ezine kusukela ngosuku lokuthenga. Kumele ifakwe efrijini kwisitsha sokuqala. Uma ususwe, kufanele isetshenziswe zingakapheli izinsuku ezingu-30.
Ibhotela noma i-Margarine: Yikuphi Okungcono?
Ingxabano yebhotela ne-margarine ingaba yinto ekhohlisayo ukuxazulula ngoba kunezinhlobonhlobo eziningi ze-margarine imikhiqizo emakethe futhi ngamunye unephrofayili enomsoco ohlukile.
Kunezinhlamvu ze-margarine "ezinenhliziyo enempilo," isibonelo, ukuthi zifaka amafutha enempilo, njenge- omega-3 fatty acids .
Indlela ehlakaniphile yokuhlola umkhiqizo wakho we-margarine owuthandayo ukuhlola ilebuli ye-Nutrition Facts kanye nezithako. I-margarine ivame ukukhiqizwa ngamafutha omquba, ngakho-ke ungabona ukuthi kunezigremu ezimbalwa zamafutha agcwele ezibhalwe kule ilebula. Kodwa izinhlobo eziningi zegargarine nazo ziqukethe i-trans fat. Uzoyibheka ngokuthi "i-hydrogenated oyela" noma "amafutha ayingxenye ye-hydrogenated" ohlwini lwalezi izithako. Ochwepheshe bezempilo batusa ukuthi unciphise noma ugweme ngokuphelele imikhiqizo edlayo ne-trans fat.
Ukudla okunomsoco kuma-Butter Substitutes
Uma uzama ukudla ibhotela encane, kunabantu abaningi abashintsha emakethe. Ama-substitute ama-butterfly adumile afaka:
- Amaqabunga ama- butter noma ama-sprinkle awenziwe ngamaltodextrin , ibhotela, nosawoti. Inikeza ama-kilojoule ayishumi nama-milligram angu-60 we-sodium ngayinye.
- I-Butter spray yenziwe ngamanzi, i-soybean oyela, usawoti nezinye izithako. Ngokusho kwelebuli inikeza ama-kero kilojoule nama-gramu amagremu amafutha, KODWA, ukukhonza okulodwa kungu-0.2 amagremu okungenzeka akunakwenzeka ukukala . Ngombono, ibhodlela le-12-ounce le-bhotela lihambisa izibonelelo ezingu-1700.
- Ibhotela elikhanyayo elenziwe ngebhotela livame ukwehlisa amakholori ngoba likhukhumezekile noma likhanyiswe izithako ezinjengamanzi kanye / noma i-maltodextrin ukuze usebenzise kancane. Umkhiqizo webhotela okhanyayo uhlinzeka ngamakholori angaba ngu-50 kwipuniji ngayinye, ama-gram angu-6 amafutha kanye no-3.5 amagremu wamafutha agcwele.
Izindlela ezihlukile zemvelo
Kunezinye izindlela ezingokwemvelo ezimele abelusi bebhotela. Umkhiqizo owukhethayo uncike ekutheni uhlela ukuyisebenzisa kanjani.
- Isivikelo ngokuvamile sibizwa ngokuthi "ibhotela lompofu." Yenza ukusabalala okukhulu kwi-toast futhi ungumthombo omuhle wamafutha enempilo .
- I-peanut butter brand iyahlukahluka, kodwa ibhotela ye-peanut yemvelo ayinikeli ushukela owengeziwe noma i-trans fat futhi ingaqinisa amandla akho amaprotheni.
- Amafutha omnqumo ayifaka esikhundleni sebhotela uma uwasebenzisa ukuze uhambise inyama noma imifino.
- Uma usebenzisa ibhotela phezulu amazambane noma imifino, amakhambi amasha angaba yisimaphi esiphephile, esingekho-ikhalori. I-Chives noma i-tarragon inganikeza ukudla i-flavour entsha enhle. Engeza ukucindezela kwelamula uma ufisa.
- Ungasebenzisa i-jam ecacile noma i-jelly ku-toast, ama-pancakes noma isilonda seFrance esikhundleni sebhotela, kodwa izithelo ezintsha ziphilile. Shanyisa ibhanana elivuthiwe noma ulayini we-strawberries osikiwe ukuze uthole ubumnandi obuhle ngaphandle kokushukela okweziwe.
- Ingabe uvame ukuheha amaqanda ebhotela? Sebenzisa i-pan engekho-stick esikhundleni sokuqeda ibhotela. Uyomangala ukuthi amaqanda angaba mnandi ngaphandle kwamafutha engeziwe.
Izwi kusuka
I-Butter isibe ukudla okunomsoco kwezinye imibuthano. I-Ketogenic dieters, isibonelo, kanye nabanye abakhetha uhlelo lokudla oluphansi lwe-carbohydrate bangangezela ibhotela ekudleni okuningi usuku lonke ukukhulisa amafutha abo. Ungase uphefumulelwe ukufaka ibhotela ngesikhathi sokudla, futhi. I-Butter iyakuthanda kakhulu, ngakho siyaqonda. Kodwa khumbula ukuthi ochwepheshe bezempilo abaningi basakancoma ukunciphisa ukudla kwakho kwamafutha agcwele, njengebhotela. Ngakho-ke kuwukuhlakanipha ukudla ibhotela ngokulinganisela, ngaphandle uma ithimba lakho lokunakekelwa kwezempilo lincoma ngokuhlukile.