Ukugoqa isinkwa esicwebezelayo esincane, esincane esingasonga izithako futhi sisebenze njengesihlabathi. I-Wraps ifana futhi ijwayele ukufana ne-tortillas, kodwa iyatholakala nezithako ezengeziwe ezengeza ukunambitheka okuncane, okufana nesipinashi noma utamatisi.
Ukugubha ngokuyisisekelo kwenza into efanayo nesinkwa esisikiwe; babamba izithako futhi bagcwalisa endaweni eyodwa, ngakho-ke ungadla ngaphandle kokwenza uhla oluphelele, kodwa kubonakala sengathi banomlando onempilo.
Ungase ucabange ukugoqa okulayishwe ama-veggies amasha noma amahlombe ashubile, utamatisi, kanye ne-sliver nje. Awunaboni ukubona ama-wraps elayishwe amafutha amaningi kanye nama-globs we-shizi ocibilikile. Kodwa ingabe izibopho zabo ziba nento phezu kwesinkwa? Ingabe bayothola idumela labo elihle?
Cishe cha.
Phezu kwalokho, empeleni akubonakali umehluko omkhulu phakathi kokudla nesinkwa. Zombili zenziwe ngezithako ezifanayo, futhi umehluko omkhulu ukuthi isinkwa sigwetshiwe ngemvubelo futhi ukugoqa kuyisicaba. Bobabili banikeza i- fiber encane (ngaphezulu uma iyenziwe ngokolweni ophelele), futhi i-assortment yamavithamini namaminerali, kodwa uma ubheka ngokucophelela, uzothola leso sinkwa siphume ukuze sibe umnumzane wokudla okunomsoco.
Ukwahlukana Kwempilo Phakathi Kwezingubo Nezinkwa
Uma uhlola amalebula we-Nutrition Facts , uzothola ukugoqa okulodwa kuzoba namakhilomitha amaningi kunama-tincetu amabili esinkwa esibhekwa ngokuthengisa.
Okunye ukugqoka okukhulu kunama-kilojoule angama-220, kanti izinkwa ezimbili zesinkwa zinezinkulungwane ezingaba ngu-150. Futhi, ukugoqa okulodwa kuzoba ne-sodium engaphezu kuka-350 kuya ku-400 ngokuguqa), okubalulekile ulwazi kubantu abaphethwe ukudla okunomkhawulo kasawoti ngoba likhawulela lokho ongayengeza ekugubungeni bese uligcina phansi e- sodium .
Hlola uhlu lwezithako futhi. Amanye ama-wraps akwenziwa ngamafutha we-hydrogenated, okuyinto engumthombo wama-trans-fat. Ithebula le-Nutrition Facts cishe lithi kukhona ama-zero trans-fat uma kunaphansi kuka-0.5 milligram ngokukhonza. Ngakho akusikho okuningi, kodwa kungcono ukugwema lezi zishintshi ezishintshayo .
Ngakho-ke uma uthanda isinkwa sakho, asikho isidingo sokutshintsha ukuze ugoqe. Kungcono kakhulu kuwe, noma okungenani akukubi nakakhulu. Isangweji eligcwele okusanhlamvu elenziwe ngeprotheyini enomzimba efana ne-turkey noma inkukhu yezinkukhu, ama-veggies amasha nemifino, futhi uqedile ngomunye lwesinaphi noma i-dab ye-mayo isiphundu futhi inhle kuwe.
Kodwa Ngiyathanda I-Wraps Yami!
Hhayi, kuhle futhi. Ungaqhubeka udla. Asikho isidingo sokushintshela kwesinkwa uma ungafuni, kodwa nansi izinto ezimbalwa okufanele uzicabange ngazo uma wenza noma uthenga ama-wraps:
Bheka i-wraps eyenziwe ngaphandle kwamafutha we-hydrogenated, bese ukhetha imikhiqizo eyenziwe ngama-grains aphelele nge-fiber encane. Ungathenga i-tomato noma i-spinach wraps uma uthanda ukunambitheka, kodwa ayikho inani lokudla okunomsoco ngoba inani le-utamatisi noma isipinashi i-powder ayinaki, nje ngokwanele ukwengeza umbala nokuvutha kancane.
Gcina ingqondo ubukhulu obukhulu be-wraps eningi futhi ungadluli ukugoqa kwakho nge-high-calorie fillings.
Uma uzizwa ulambile kakhulu, gcwalisa isikhala esingeziwe ngemifino eluhlaza noma imifino ebalabala kunokuba ushizi owengeziwe, ukugqoka noma amafutha.
Ungase ubone ukugoqa okumnandi kumenyu uma udla endaweni yokudlela oyikhonzile. Gcina inani lekhalori bese unciphisa amanye amafutha ngokucela ingxenye yesamba esivamile noma ususe ngokuphelele. Gcina ukugqoka kwakho okunempilo ngokuyala isaladi encane noma ohlangothini lwezingulube ezixutshwe esikhundleni samafrimu aseFrance.
Lapho ukugoqa uyala ukuthi kuboniswe etafuleni lakho, futhi kubonakala sengathi kunkulu ngokwanele ukunikeza abantu ababili, cishe kungenzeka. Ngakho thatha ingxenye yayo ekhaya futhi ube nesidlo sasemini ngosuku olulandelayo.
Noma uhlukanise ukugoqa nomlingani wakho wokudlela.
Izindwangu Zempilo Nezinhle Ongayenza Ekhaya
Iningi noma isiphi isaladi noma inhlanganisela yeprotheyini enempilo (inyama, izinkukhu, izinhlanzi, noma izithelo ) kanye nohlobo oluthile lwe-veggie luzokwenza ukugoqa okumnandi. Iningi lokugqoka kwakho kumele libe nemifino noma imifino bese wengeza nje ukugqoka kancane ukunambitheka. Zama lezi zinhlanganisela kukho konke okusanhlamvu okusanhlamvu :
- Ingxenye eyodwa yengxenye yendebe yokupheka yenyama yenkukhu ebusiwe ebandayo, inqwaba ye-lettuce i-Romaine, isipuni noma ezimbili zokugqoka isaladi se-Caeser, kanye nama-shavings ambalwa we-Parmesan ushizi.
- Ikhefu elilodwa elilodwa eliphekiwe eliphekiwe le-turkey, ingxenye eyodwa ye-bacon ephekwe, inqwaba ye-lettuce yama-green kanye ne-dab yokugqoka i-ranch.
- Isifuba esisodwa senkomishi eshisayo ekhunjulwayo enamafutha we-Buffalo Wing, isilimo esidliwayo esinamagatsha anamanzi aqoshiwe, inqwaba ye-ulethisi, ne-isipuni noma ukugqoka okubili okwesibhakabhaka.
- Inhlanganisela yakho yesaladi yesidlo, efana no-utamatisi oqoshiwe, anyanisi, izaqathe ezicwebeziwe, namakhukhamba, exutshwe isipinashi esiluhlaza nokugqoka okuncane kwe-Italy.
- Uxube we-pepper kanye no-anyanisi kanye no-utamatisi osikiwe kanye ne-1/4 indebe ye-mozzarella ushizi. Okuphezulu ngeviniga ebhalsamu.
- I-sliced noma i-shredded inyama ye-turkey ebandayo, izipuni ezimbili ze-hummus kanye nekhukhamba elisikiwe kanye utamatisi.
- Ingxenye encane ye-canba e-albacore ethwetshiwe, isipuni se-mayo, i-iceberg e-shredded noma i-lettuce eluhlaza.
- Ama-ounces amabili noma amathathu e-salmon (ephelele ye-salmon esele), i-dill esisha, ama-avocado amabili noma amathathu kanye ne-isipuni noma ama-ayisi ayisikhilimu.
- Amaqanda amabili, agwetshwe utamatisi obomisiwe owenziwe ilanga, nokufafaza okulula kwe-feta cheese.
Kuthiwani Ngezigqila ZamaGluten?
Ungathola futhi ama-wraps angenayo i-gluten eyenziwe ngelayisi, i-millet, i-quinoa, noma ufulawa we-corn. Bayoba namaphrofayli ahlukene okunomsoco kanye nama-khalori, ngakho-ke qiniseka ukuthi ufunda amalebula uma uthengisa ama-wraps angenalutho noma ayi-gluten.
> Imithombo:
> American Heart Association. "Ama-Trans Fats." Kubuyekezwe u-Okthoba 7, 2015.
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "USDA Ukubunjwa Kwama-database."