Izilinganiso zekhalori ze-Ketchup, lwesinaphi, nokuningi
Ngokwesiko uma sicabanga ngama-condiments, sicabanga ngama-mayo nesinaphi-kungukulinganisa, ama-toppers we-sandwich yakudala. Namuhla, izinketho zokukhwabanisa ziningi kakhulu. Kusukela kumasinad aphundukile kuzinhlamvu zezinyosi eziningi, izinketho ziningi futhi cishe zididekile. Ngaphandle kwe-toppers, ama-condiments asetshenziselwa ukupheka ukuze ahambe, asebenzise amaprotheni, athuthukise ukunambitheka, futhi afake isikhalazo emlonyeni.
Nakuba ama-condiments amaningi enganiki umsoco omkhulu ekudleni kwakho, amanye aqukethe izithako ezinempilo ezinjengama-herbs, izinongo, amafutha enempilo enempilo, nama-antioxidants. Kodwa, kungakhathaliseki ukuthi ukhetha i-condiment enempilo noma engekho-enempilo, kuvame ukuhlakanipha ukuba ungayinaki ukudla kwakho kuyo. Esikhundleni salokho, unamathele esayizi yokukhonza.
Amakhompi amahle kunazo zonke Okungeza Ekudleni Kwenu
I-condiments eyenza uhlu oluhle kunazo zonke yilokho okuncane kwamakholori namafutha angenampilo nalabo abenziwe ngekhwalithi, izithako ezicutshungulwa kancane ezingenayo izinzuzo zezempilo.
Isinaphi
I-mustard iyi-calorie ephansi kakhulu (ama-khalori angu-5 kuphela ku-isipuni esisodwa), i-carbohydrate, ne-fat-free, condiment engasiza ukukhulisa ukunambitheka kokudla ngokungeza ukukhahlela okubabayo. Iningi lamasinaphi omdabu, kokubili okwesibhakabhaka nokuneziqholo, zenziwe iviniga e-distilled, i-garlic powder, imbewu yesinaphi, i-anyanisi powder, usawoti, izinongo kanye ne-turmeric. Lokhu kusho ukuthi isinaphi sinamakholori anganaki, amafutha, amaprotheni, kanye ne-carbohydrate kokusebenza okulodwa.
Ngaphezu kwalokho, ucwaningo lubonise ukuthi i-turmeric ingaba nezinzuzo zezempilo. I-Turmeric iqukethe i-compound ebizwa nge-curcumin. Ucwaningo lwe-preclinical lisikisela ukuthi i-curcumin ingenza njenge-antioxidant futhi ine-anti-inflammatory, antiticancer, ne-neuroprotective properties. Isinaphi esithambile, njengejuju dijon ingaqukatha ushukela owengeziwe, ngakho-ke, qiniseka ukuthi ufunda ilebula njalo ngaphambi kokudla.
| Ama-Mustard aqoshiwe Amaqiniso Okudla | |
|---|---|
| Ukusekela i-isipuni 1 | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 5 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0 | 0% |
| I-Satatated Fat 0g | 0% |
| I-cholesterol 0mg | 0% |
| I- 50mg ye-sodium | 2% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 0g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 0% · I-Iron 0% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Uviniga
Kungakhathaliseki ukuthi i-balsamic, i-white whine, noma i-aple cider, uviniga ingasetshenziselwa ukuphakama amaswidi, ukugqoka ama-saladi, izitsha zangasese, nokudla kwe-marinate. Le khodi ayikho ikhalori-mahhala (isukela ku-0 khalori kuya ku-10 kilojoule ngalinye isipuni) futhi ayiqukethe i-sodium. Ucwaningo luye lwabonisa ukuthi i-apula cider uviniga ngokuqondile inganciphisa ukudla ukudla ushukela wegazi kubantu abasengozini yesifo sikashukela sohlobo lwesibili.
Isoso Soshukela
I-sauce eshisayo, kuhlanganise ne-Tobasco yase-original kanye ne-Sriracha sauce, yenziwe ngamaphilisi obomvu, okwenza kube khona ukunambitheka okubabayo. Ukwengeza i-spice ekudleni kwakho kungadliwa futhi kusize ekunciphiseni ukudla kwakho futhi mhlawumbe kusheshe ukusheshisa umzimba wakho. Funda amalebula ngaphambi kokuthulula, njengoba iSriracha ingaba neshukela. Zama ukususa amaqanda akho, imifino, noma okusanhlamvu okugcwele nge-dash of sauce esishisayo.
I-Pico de G allo
Le khalori ephansi, i-fat-fat-fat-fat, ne-nutrient-dense-salsa enesisindo inganelisa noma yikuphi ukudla. Ngokwesiko okwenziwe ngotamatisi, anyanisi, i-jalapenos, ne-lime, ungenza kalula ukuthi ulondoloze kwi-sodium.
Phezulu isaladi yakho, imifino, noma amaprotheni nalokhu ukwengeza ukunambitheka. Noma, vele udilize, uphelele imifino eluhlaza njengendlela yokudla.
Ketchup
Leli lalingihlasele, ngifake ama-calories angu-20, ama-gramu angu-5 kashukela, nama-4 amagremu we-carbohydrate kwelinye isipuni. Ngenxa ye-carbohydrate yayo nokuqukethwe ushukela, i-ketchup iyimodeli edinga ukuhlukaniswa, ikakhulukazi kubantu abanesifo sikashukela abalandela ukudla okunama-carbohydrate okuguquliwe. Kodwa-ke, uma ungakwazi ukunamathela kwesinye isabelo bese ukhetha uhlobo lwe-ketchup olungenziwa nge-high fruit fructose yesiraphu yamanzi, kunokuba ingafakwa ohlelweni lokudla okunempilo, ikakhulukazi uma ushintsha into ephezulu yekhalori njengokugqoka okhilimu noma ukhilimu omuncu.
Izinketho ezingalungile kakhulu
Izinto ezisehlwini lokukhethwa okungahle kunazo zonke ziphezulu kuma-calories, ama-sodium, amafutha, kanye / noma ushukela wokukhonza okuncane. Uma usebenzisa lezi zinto kaningi, ungase uthande ukusika futhi uzame ukufaka esikhundleni salo ngesinye sezidakamizwa ohlwini oluphilile.
I-Creamy isaladi yokugqoka
Ukugqoka isaladi elimnandi okwenziwa ngoshukela owengeziwe, ukhilimu omuncu, imayonnaise, kanye namaqanda amaqanda acebile khalori, ushukela namafutha agcwele. Ukukhonza okuncane kungenza ithani lama-kilojoule.
Isibonelo, uma kuqhathaniswa nokugqoka i-vinaigrette, izipuni ezimbili zesitolo zathengile ukhilimu wamaKhesari omnandi oqukethe ama-calories angu-170 nama-18 amagremu amafutha, uma kuqhathaniswa nama-calories angu-90 nama-9 amagremu amafutha.
Imayonnaise
Isizathu esiyinhloko se-mayonnaise kuluhlu luwukuthi liphakeme kakhulu ngama-khalori engxenyeni encane. Nakuba lenziwe izithako eziphelele njengezikhupha zamaqanda, amafutha omnqumo, noviniga, isipuni esisodwa semayonnaise singakudla ama-calories angu-100 nama-11 amagremu amafutha. Futhi nakuba amafutha amaningi engenayo i-insaturated (uhlobo oluphilile), kungaba nzima ukulawula ukulawula lokhu, okungaholela ekudleni okungaphezulu kwekhalori.
Uma ubheka ukuphatha isisindo sakho, imayonnaise iyisithako esilula sokushiya ekudleni kwakho ukuze unciphise ukudla kwakho kwekhalori. Faka indawo ye-mayonnaise ngesardard uma ubeka ama-sandwich bese usebenzisa ingcosana ye-avocado noma i-hummus esikhundleni sokwenza i-tuna noma isaladi leqanda.
Isoso se-Barbecue
I-sauce ye-barbecue ilinganise ngamakhalori, aqukethe cishe ama-60 ngamapuni wezipuni ezimbili, kodwa iqukethe nesamba esikhulu se-sodium noshukela ekukhonzeni okulodwa. Imikhiqizo eningi isukela ku-10 kuya ku-13 g ushukela (okulingana namashukela ayi-3 ushukela) no-280 kuya ku-350 mg we-sodium.
Enye inkinga nge-sauce ye-barbecue ukuthi abantu abaningi abahambisani nesayizi yokukhonza, okuyizipuni ezimbili. Ngakho-ke, uma uzama ukubukela ikhalori yakho kanye nokudla ushukela futhi uzosebenzisa ibhiliksi sauce, inhloso yokunamathela ekukhonzeni okulodwa.
Ukhilimu omuncu
Amakholori namafutha ekhilimu omuncu anganezela ngokushesha. Ngama-calories angu-60 nama-5 amagremu amafutha ngamapuni wezipuni ezimbili, lokhu kukhonjelwa kungenye okukubeka ngaphezulu kwesabelomali sakho sebhalori. Ngaphezu kwalokho, ingxenye engamahhafu amafutha ukhilimu omuncu ugcwele. Ukudla okunomsoco ogcweleyo kuhlanganiswe nesifo senhliziyo, i-cholesterol ephakeme, nesifo sikashukela.
Uma ubheka ukuthola indawo engcono esikhundleni sikhilimu omuncu, zama isipuni noma amafutha amabili noma amafutha aphansi noma ayi-fat yogurt yogreek. Ukunambitheka kwe-tangy kuzohambisana nokufisa kwakho futhi njengobhonasi uzothola i-calcium eyengeziwe (enhle amathambo akho), kanye namaphrotheni amaningi okugcwalisa.
> Imithombo:
> I-Linus Pauling Institute. Curcumin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin#biological-activities