Amakholomu e-Pizza Nenzuzo Yempilo
I-pizza iyinto yokuthanda intandokazi iningi lethu. Kodwa kuthiwani uma udla noma uzama ukuthuthukisa imikhuba yakho yokudla? Ingabe i-pizza iphilile? Amathiphu ambalwa alula angakusiza ukuthi ulalele i-pizza ephansi yekhalori bese ugcina inani lakho lamafutha nekhalori.
Pizza Calories kanye Nutrition
| Amaqiniso e-Cheese Pizza Nutrition | |
|---|---|
| Isisindo somsebenzi esingu-1 (63 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 168 | |
| Ama-calories avela ku-Fat 54 | |
| Ingqikithi yamafutha 6.1g | 9% |
| I-Satatated Fat 2.7g | 14% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 1g | |
| I-Cholesterol 14mg | 5% |
| I-sodium 340mg | 14% |
| Potassium 67.71mg | 2% |
| Ama-carbohydrate 20.4g | 7% |
| I-Fiber Diet 1.1g | 4% |
| Ama-Sugars 2.5g | |
| Amaprotheni 7.6g | |
| I-Vitamin A 5% · I-Vitamin C 1% | |
| I-calcium 7% · Iron 2% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
I-pizza khalori kanye nokudla okunomsoco kungashintsha kakhulu ngokusekelwe ku-toppings, indlela yokupheka, i-crust nobukhulu be-pizza slice. I-pizza encane ye-pizza eshizi (ekhonjisiwe kulebula) inikeza amakhilomitha angu-168 kuphela. Kodwa ucezu we-pizza ushizi kusukela emaketangeni amaningi athandwayo e-pizza kakhulu kakhulu (amagremu angu-100 noma ngaphezulu) futhi kungenzeka ukuthi anikele ngamakhalori angu-250 noma ngaphezulu. Ingxenye eyodwa ye-ounce eyodwa ye-Costco pepperoni pizza inikeza amakholori angaphezu kuka-600, ngokusho kwemithombo eminingi.
Ngakho iyiphi indlela elula yokusika ama-khalori kusuka e-pizza? Ukucela nje uhhafu uhhafu kuzokulondoloza cishe ama-khalori angu-50 ngalunye futhi kuzonciphisa ukudla kwakho okugcotshwe ngamafutha okwesithathu. Mhlawumbe uzomangala kakhulu ukuthi ushizi usalokhu ushiywe ku-pizza yakho ngemva kokusisika ngesigamu.
Uma ungafuni ukusika ushizi wakho ngesigamu, ungacela ushizi oluthile esikhundleni se-fat fat. Amanye ama-pizzeri angakwazi ngisho nokufaka i-Feta endaweni esikhundleni sokudla ushizi.
I-Feta iyanamaphikilori aphansi, ihlinzeka ngama-khalori angama-50 ngehora ngalinye le-1/8.
Ngokhetho oluphansi kakhulu lwekhalenda ye-calorie, hamba ushizi-mahhala. Uku-oda akukho ushizi ku-pizza yakho bese u-uthuli uhlukanisa kancane kancane nge-Parmesan egayiwe. Fiphaza ama-flakes abomvu ophezulu obomvu phezulu ukuze ufake i-zip eyengeziwe uma udinga.
I-pizza engalungile yokudla kwakho
I-pizza elayishwa inyama ngeke ingeze kuphela ama-calories, kodwa izodla ukudla kwakho kwamafutha agcwele.
Ngenxa yalesi sizathu, i-pizza elayishwe izinyama ezicutshungulwa izoba pizza ezimbi kakhulu ekudleni kwakho.
Ukuze ukwazi ukubala ama-calorie , cabanga ukuthi uhlobo ngalunye lwenyama oyengeza ku-pizza yakho lunezela ama-khalori angu- 40 ngalunye . Yiqiniso, lelo nani lingahluka uma umkhandi wakho we-pizza enzima futhi eneza isobho noma pepperoni amaningi. Inombolo ingabuye ihluke ngokuya ngobukhulu bokukhonza kwakho. Kodwa uma ulwazi oluthile lokudla lungatholakali kalula, kungukulinganisela okuhle .
Uma ubala ama-kilojoule e-pepperoni pizza, engeza ama-kilojoule angu-130 ngehora ngalinye lenyama. Isigaba esivamile sosaji noma i-pepperoni pizza iqukethe amakholori angu-200 no-250. Ukuze uthole okunye okunye okukodwa kwekhalori, zama i-chorizo-izinhlobo ezihlukahlukene ezinomsoco zaseMexico ezibhemayo-ezizogcina cishe ama-khalori angu-20 ngokukhonza ngenkathi zihlinzeka ngambitheka oshisayo oshisayo oyifunayo. Noma zama i-bacon yaseCanada ngamakhilomitha ayi-80 nge-ounce ngalinye.
Ezinye izindlela zibandakanya isifuba senkomo yenkomo engaphezulu enomsoco noma emhlabathini we-turkey. Futhi inkukhu ebosiwe noma eyosiwe yinto yokudla okumnandi nokudla-friendly.
Uma ungeke ukwazi ukulawula inyama enomzimba, usengakwazi ukusika ama-khalori kusuka ku-pepperoni yakho noma i-pizza ye-sausage. Sebenzisa ithawula lephepha elinamathelisi noma ama-napkins amaningi amaphepha ukuze uphuze amanye amafutha avela esiceleni sakho.
Ungalondoloza amakholori angu-15 kuya kwangu-25 ngokukhonza.
I-pizza ephansi kunazo zonke
Ukukhethwa kwakho kwekhalenda ephansi kakhulu yekhalori kuyoba njalo i-pizza yemifino. Iningi le-piggie le-veggie linikeza amakholori angu-200 noma ngaphansi. Imifino inikeza ukunambitheka ngamakhalori ambalwa kakhulu.
Ukukhetha i-veggie toppings efana ne-pepper eluhlaza, utamatisi, no-anyanisi bayofaka futhi i -fibre enobuciko ne-antioxidants ngenkathi esika amakholori. Ungase uphinde uzame isipinashi noma ngisho ne-broccoli ngokushintsha. Ngemuva kwesikhashana, ungathola ngesikhathi othanda i-veggies ku-pizza yakho esikhundleni se-meat toppings.
Izindlela Ezempilo Zokulungisa Pizza
Ekhaya noma esitolo sokudlela, sebenzisa amathiphu engeziwe ukuze udle pizza ephansi kakhulu yekhalori:
- Hlela i-pizza encane ye-pizza yokugcina i-calories. Ngokwesibonelo, i-crust deep dish iqukethe ama-khalori angama-100 ngaphezulu kwesigaba esingaphezu kwesilinganiso esincane.
- Shintsha isikhala esivamile ngokuqoqa ukolweni wonke ukuze uthole cishe amaphesenti angu-20 ezidingo zakho ze-fiber ngosuku.
- Gwema ukudlala i-sauce njengebhotela le-garlic noma i-ranch ukuze ulondoloze amakhulu ama-khalori (ikakhulukazi uma uphapha kabili noma kathathu udibanisa tincetu zakho). Awufaneleki ama-khalori engeziwe.
- Yeqa izinkwa zokudla uma uyala i-pizza. Ukuzifaka esitokisini esisodwa nje kuzofaka cishe ama-khalori angu-200 ekudleni kwakho.
- I-pizza emhlophe ingaba ngaphezulu kwamakholori kune-pizza yendabuko ngoba i-pesto noma amafutha omnqumo isetshenziselwa esikhundleni se-calorie ephansi ye-utamatisi. Ngomuthi owodwa nje wemifino, ucezu olujwayelekile lwe-pizza elimhlophe lunikeza ama-calories angu-300.
- Sebenzisa i-pan engekho. Uma ubhake i-pizza yakho ekhaya, ungakwazi ukusika amakhulu amakhalori uma weqa amafutha uma ubhaka. Iphoyinti elingajwayelekile le-non-stick lisebenza kahle. Kukhona nemikhiqizo enjenge-T-fal eyenza amaphoyinti ombala wezethusi ezenziwe nge-perforated for pizza kuphela. I-perforation isisiza umoya ukuba ujikeleze ngakho-ke ukugoba kudla ngokulinganayo, futhi ubuso buyanciphisa isidingo samafutha futhi kwenza kube lula ukuhlanza.
Okokugcina, uvakashele ku-pizzeria yangakini. Indawo yokudlela encane ingase inikeze izinhlobo ezihlukahlukene kakhulu ze-toppings enempilo kunokudla kwe-chain. Izinketho zingabandakanya izinhlanzi eziboshwe, ama-peas aluhlaza, izikhwama ze-asparagus, izinhliziyo ze-artichoke, ubhontshisi omnyama, ummbila, inkukhu enamafutha ekhanda, inkukhu elinezinyosi noma i-garlic enomsoco omusha.
Pizza Recipes
Uma uthanda ukupheka, cabanga ukwenza i-pizza ekhaya. Sika amanye amafutha nama-kilojoule avela e- pizza ukuze wenze ukudla okunomsoco okunomsoco.
Umthombo:
> I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo ye-Standard Reference. Umbiko oyisisekelo: 21299, Ukudla okusheshayo, i-Pizza Chain, i-pizza engu-14, ukukhishwa kweshizi, ukuqoqwa okuvamile.