Butter Maoriro uye Mazano Kune Zvokudya Zvakanaka
Iko mafuta ane utano here? Mhinduro yacho inogona kuvimba kune waunokumbira. Dzimwe nyanzvi dzinofunga kuti batairi hutano hwakanaka nokuti hunoitwa kubva pakuchiya uye ndicho chisarudzo chakanaka kudarika mafuta akasiyana neeargarine kana mafuta. Asi dzimwe nyanzvi dzinonetseka nezvekoroti makori uye mafuta akazara. Saka unofanirwa kusanganisira mararamiro mune zvaunodya? Tarisa dambudziko rekudya kuti uone kuti ringakwanisa sei kugadzirisa chirongwa chako chakakwana chokudya.
Butter Calories (Yakagadzirirwa uye Isina Kubviswa)
| Butter (neMunyu) Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 pat (1 "sq, 1/3" yakakwirira) (5 g) | |
| Per Serving | % Daily Value * |
| Maoriro 36 | |
| Maoriro anobva kuFat 36 | |
| Total Fat 4.1g | 6% |
| Saturated Fat 2.6g | 13% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 1.1g | |
| Cholesterol 11mg | 4% |
| Sodium 36mg | 1% |
| Potassium 1.2mg | 0% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Proteine 0g | |
| Vitamini A 2% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Iwe haugone kuwana mararamiro mazhinji ehutano paunowedzera mafuta pane zvokudya zvako. Butter yakakwirira mumafuta akazara uye haina kupa chero mavitamini akawanda kana minerals.
Zvisinei, semhando dzakawanda dzemafuta, mafuta anogutsa. Dzimwe nyanzvi dzezvokudya dzinofunga kuti kudya chiduku chekugutsa mafuta kunopfuura kupedza huwandu hwakawanda hwemafuta-dzimwe nzira dzisinganyanyi kugutsa uye dzinogona kusanganisira zvinogadzirwa zvinoshandiswa. Mune zvimwe zviitiko, bhotela-iyo inogona kuwedzera koriori yako yezuva nezuva uye kudya kunowedzera kupfuura mafuta.
Asi kunyange kana mafuta chaiwo ari anogutsa, zvinokosha kuchengetedza chikamu chekuita mupfungwa . A "pat" yehutu-yekutanga kushandiswa hukuru hunoshandiswa iwe unowanikwa pane dzakawanda zvekudyara (zvakanyorwa pamusiyo) -nogona kungopa 36 makorikori uye 4 gramu emafuta. Asi iyo inowanzoshanda kushandiswa kwemafuta, imwe yepuniki, inopa makorikori zana, 11 gm emafuta uye ma gramu manomwe emafuta akazara.
Kusarudza nekuchengetedza Bhuku
Paunotenga mafuta, unogona kusarudza kubva mumhando dzakasvibiswa kana dzisingabatsiri. Saka chii chiri musiyano? Kwete, kunze kwema sodium mazinga. Butter makorikori haashanduki zvichienderana nehuyu munyu.
Kana ukasarudza zvakasiyana-siyana zvakasvibiswa, mbeu ye sodium inogona kusiyanisa kubva kune chinonzi brand kusvika pamagetsi. Zvose Nyika O 'Lakes uye Breakstone's Salted Butter imwe neimwe inopa 90 milligrams ye sodium pahupuni. Mhando dzakasiyana dzisina kubhadhara dzinopa zero gramu ye sodium pahupuni.
Ramba uri mupfungwa, zvisinei, kuti kana iwe ukatenga mhando isina-munyu kuti uderedze sodium muzvokudya zvako uye kupedzisa kusasa mamwe tafura yemunyu pazvokudya zvako semugumisiro, iwe unogona kuva uchikuvadza kupfuura kunaka.
Kuchengetedza bhotela hakusi nyore nyore. Vamwe vanhu vanochengetedza mafuta pamusoro pekicheni chekicheni, saka zviri nyore uye zviri nyore kupararira kune chechi yega uye zvimwe zvokudya. Asi vaiti vemaiti vanokurudzira kuti iwe frijize chigadzirwa maererano neDrayA uye FDA mirayiridzo.
Butter inogona kuve yakanyungudzwa kwemwedzi mina kubva pazuva raakatenga. Inofanira kunge ichando mukati mayo mudziyo wepakutanga. Kamwe kanyarara, inofanira kushandiswa mukati memazuva makumi matatu.
Butter kana Margarine: Ndeipi Iri Nani?
Iro rinopikisana nemargarine nharo inogona kunge yakanyengedza kugadzirisa nokuti pane mararine mazhinji akasiyana-siyana pamusika uye mumwe nomumwe ane mararamiro akasiyana-siyana ekudya.
Kune "marara-ane utano" margarine brand, somuenzaniso, izvo zvinoreva kuti zvinosanganisira mafuta akaenzana, akadai se omega-3 fatty acids .
Nzira yakanakisisa yekuongororesa yako yaunoda margarine chigadzirwa ndechekuongorora Nutrition Facts label uye zvigadzirwa. Margarine inowanzogadzirwa nemafuta emichero, saka unogona kuona kuti pane zvishoma magiramu emafuta akazara akanyorwa pane zvakanyorwa. Asi maronda mazhinji emargarine anewo mafuta anotengesa. Iwe uchaiona yakanyorwa se "hydrogenated mafuta" kana "zvishoma hydrogenated mafuta" pane zvinongororwa mazita. Nyanzvi dzehutano dzinokurudzira kuti iwe kuderedze kana zvachose kudzivisa kudya zvinhu zvinotengeswa mafuta.
Chikafu muButter Substitutes
Kana uri kuedza kudya mafuta shoma, kune vakawanda vanofambisa pamusika. Vanowanzozivikanwa sevatori vemauto vanosanganisira:
- Butter buds kana sprinkles yakagadzirwa kubva ku maltodextrin , butter, uye munyu. Inopa makori gumi uye 60 milligrams ye sodium pajipuni.
- Butter spray yakagadzirwa nemvura, soybean mafuta, munyu nezvimwe zvinokonzera. Maererano neshoko rinopa zero makori uye zero gramu emafuta, HERE, kushanda kamwe chete ndiko 0.2 gramu izvo zvingave zvisingagoni kuyerwa . Nokuda kwemaonero, chirwere che-12-ounce yetirea spray inopa ma-1700 servings.
- Chiedza chemavara chinopararira chakaitwa kubva muhotela kakawanda chinowedzera mumakoriyori nokuti vanozvitutumadza kana kuti vanovhenekera nemiti inoshandiswa semvura uye / kana maltodextrin kuitira kuti iwe ushandise zvishoma. Chigadzirwa chemafuta chinopa chiedza chinenge makirogiramu makumi mashanu pahupuni, 6 gramu emafuta uye 3.5 magamu emafuta akazara.
Zvinyorwa Zvesango Zvimwe
Kunewo dzimwe nzira dzepanyama dzakasiyana-siyana kune bhotela uye mararamiro anotsiva. Chigadzirwa chaunosarudza chinogona kuvimba nezvamunoronga kuishandisa.
- Kupembera kunowanzoti "murombo wemurume." Inogadzira kupararira kwakakura pane mbiriso uye ndiyo yakanaka yakanaka yemafuta ane utano .
- Peanut butter brands inowanzosiyana, asi chikamu chepanut butter hachipi kana shuga yakawedzerwa kana kuti mafuta anokwidza uye inogona kusimbisa mapuroteni ako kudya.
- Mafuta omuorivhi ndiyo inotsiviwa nehotela kana ukashandisa iyo kuisa nyama kana miriwo.
- Kana ukashandisa mafuta kumusoro kwemazamu kana miriwo, miriwo itsva inogona kunge ine utano hwakanaka, husina-calori. Chives kana tarragon inogona kupa zvikafu zvinonaka zvinonaka. Wedzera chidimbu chemononi kana uchida.
- Iwe unogona kushandisa jamu yakajeka kana jelly pane mbiriso, pancakes kana chiFrench chechipiri pane bhotela, asi michero itsva ine utano. Paridza bhanki yakaruka kana kuti ganda rakasvibiswa sitirobheni kuti uwane utano hwakanaka pasina shuga yakawedzerwa.
- Iwe unowanzotamba fry kana kuputika mazai muhotela here? Shandisa pani isina tsvimbo pane iyo uye bvisa bhotela zvachose. Iwe uchashamisika kuti mazai anogona kuva seanonaka pasina mafuta akawedzerwa.
Shoko kubva
Butter yava chikafu chinonaka mune dzimwe nzvimbo. Ketogenic dieters, somuenzaniso, uye vamwewo vanosarudza gasi-diaridhyrate kudya chirongwa vanogona kuwedzera mafuta kune zvokudya zvakawanda zuva rose kuti vawedzere mafuta avo. Iwe unogona kuve akafuridzirwa kuisa marita panguva yekudya, zvakare. Butter inonaka zvikuru, saka tinonzwisisa. Asi ramba uchifunga mupfungwa dzako kuti nyanzvi dzakawanda dzehutano dzichiri kukurudzira kuderedza kudya kwako kwemafuta akazara, kufanana nehotela. Saka zvakanakira kudya mafuta mukuenzanisa, kunze kwekuti boka rako rezveutano rinorumbidza zvakasiyana.