Yini enempilo: irayisi elimhlophe noma elimhlophe? Amhlophe amazambane amhlophe?
Uyazibuza ukuthi umehluko phakathi kokudla okubili okubonakala sengathi kufanayo? Ingabe ukhetho olulodwa lungcono ngempela kunalo? Ake sibeke inqwaba yalezo duos ngokuqeda ikhanda kuya phezulu!
IRay Brown neRic White
Ngesikhathi irayisi elibomvu liqala ukuthandwa, lenziwa njengenketho "enempilo" . Kodwa ingabe kukhona iqiniso kulokho okushiwo?
Isizathu sokuthi ilayisi elibomvu libhekwa njengempilo ukuthi lihlehliswa kancane kunelayisi omhlophe.
Ukusanhlamvu okubomvu kugcina ama-fibre amaningi, amavithamini, nezakhi. Iqukethe amaprotheni amaningi namafutha amaningi, kodwa nayo ine-carbs engaphezulu: Ingqikithi yelayisi elimhlophe eliphekwe okusanhlamvu linama-gramu angama-53 ama-carbs kanye ne-45 elayisi elibomvu. Irayisi elimhlophe liqukethe cishe amakholori angu-220 indebe ngayinye, kanti inani elifanayo lelayisi elimhlophe linamakholori angama-240, ngakho-ke akuwona umehluko omkhulu lapho. Kodwa-ke, abanye abantu bagwema irayisi elibomvu ngenxa ye-anti-nutrient ebizwa ngokuthi i-phytates, engenza ngcono isisu.
Okuthandayo kwami? Nciphisa ukusetshenziswa kwelayisi ukuze ususe ama-sushi, ikakhulukazi, futhi usebenzise ilayisi le- cauliflower ekhaya. Inamakholori angu-20 kuphela kanye ne-4 grams carbs ngayinye.
I-Potato Emhlophe ne-Sweet Potato
Nginakho konke ukufaka i-fiber ekudleni kwami, futhi ngenhlanhla, kokubili la mazambane aqukethe inani elilinganayo. Baphinde bapake amavithamini amaningana (afana nevithamini C ) namaminerali (njenge potassium ).
Kodwa-ke, amazambane anamavithamini amaningi namaminerali kunamazambane amhlophe ahlanzekile, nakuba amazambane amhlophe ahamba ngamakhilomitha aphansi kakhulu: 130 ama-spud, ama-calorie angu-14 ambalwa kunama-potato ambalwa.
Ngithi, hamba amazambane amazambane; Kuyinto enambitheka kakhulu futhi kunezakhi eziningi. Uma ukhetha amazambane omhlophe (ikakhulukazi amazambane akho ahlambulukile), sebenzisa leli qhinga ukuze ulondoloze ama-calories .
I-almond Milk vs. Skim Ubisi
Inhloko yakho ingase isuke kuzo zonke izinhlobo zobisi emakethe kulezi zinsuku ! Okuthandwa nguwe yi-milk vanil almond, engezona uketshezi lwezimbuzi ezingamakhilogremu angu-35 kuphela indebe ngayinye.
Ikomishi lebisi elimhlophe liqukethe cishe amakholori angu-90.
Ikuphi ubisi oyikhethayo kuxhomeke kulokho okubaluleke kakhulu kuwe. Uma ubheka ushukela wakho, ubisi olungama-alimondi obungenamvubelo bungaphansi kuka-1 gram, kanti ubisi obunama-12.5. Kodwa uthola ama-8 amagremu amaprotheni avela ku-indebe yobisi obumhlophe kanye no-1 gram kusuka ku-almond. Uma uhlangabezana nezinkinga zomzimba kusuka ku-lactose, hamba ubisi lwe-almond ngaphezu kwe-skim. Kodwa uma i-calcium iwukukhathazeka, ubisi obumhlophe buyakho. Sip ngokuhlakanipha!
Turkey Burgers vs. Beef Burgers
Ungakhohliswa; i-turkey burger ayikho ephansi kilojoule kune-baker burger. Izindawo zokudlela zivame ukusebenzisa ama-turkey aphakeme kakhulu, ngoba uhlobo oluthile luyomile kalula.
Ukubheja kwakho okuhle ukukwenza abakwa-burgers bakho ekhaya . Esikhathini esitolo, finyelela emhlabathini owomile (ama-7 amaphesenti amafutha noma ngaphansi) anamakholori angu-160 kanye no-7.5 amagremu amafutha nge-4-ounce ekhonzayo. Uma ukhetha inyama yenkomo, thatha inyama yenkomo engaphezulu (eyama-4 amaphesenti amafutha noma ngaphansi), amahora angama-khalori angu-145 nama-5 amagremu amafutha ngengxenye ngayinye ye-4-ounce. Ngokungafani ne-turkey engaphezulu, i-cow-lean eyinkimbinkimbi iyamanzi futhi isiphundu, iphelele kakhulu kubagaders abanobungane !
Butter vs. Margarine
Ungase ucabange ukuthi i-margarine iyindlela ehlakaniphile, kodwa ibhotela ngumninimzi wangempela wokudla okunempilo, ngoba iqukethe amafutha angcolile kakhulu kunama margarine.
Noma kunjalo, zombili ziqukethe inani elifanayo lamakholori: cishe i-100 isipuni ngasinye.
Iseluleko sami? Khetha ukubhola okuveziwe okukhanyayo noma ukusabalala kwesibhakabhaka esincane, esinezingqikithi ezingaba ngu-45 kuphela. Umsindisi omkhulu wekhalori!
Oats Old-Fashioned vs. Oats Steel-Cut
Ngokungafani nama-oats osheshayo, okucutshungulwa kakhulu, usezandleni ezinhle kulawa ma-oats anomsoco. Umehluko omkhulu phakathi kwalaba ababili yindlela abayenziwe ngayo: Ama-oats-cut-cut aqoshiwe, ngenkathi asebekhulile aqoqwe. Ngamunye unama-khalori angu-160 ngokukhonza. Ngithanda ama-oats asendulo, ikakhulukazi njengoba asebenza ngokugcwele ku- oatmeal yami ekhulayo .
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!