Mavhiri muChikamu chechingwa Chinovharwa neBrit
Chikafu chine utano here? Unogona kudya chingwa uye uchiri kuora muviri here? Kubva pa dieters vakave nekutya nezvecarbs muzvokudya zvavo, chingwa chakange chiri pane urongwa hwakarambidzwa hwevakawanda vanodya zvirongwa zvekurema nekurema nekugadzirisa. Ma carbs uye makorikori mucheka wechingwa zvinogona kuwedzera nokukurumidza kana iwe usingachenjeri. Asi iwe unogona kudya chingwa uye uremerwe uremu, uye mamwe marudzi echingwa anogona kunge ari chikamu cherongwa hwekudya hwakanaka.
Chingwa Cakori uye Nutrition Facts
| Boro rose Bread Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 slice (28 g) | |
| Per Serving | % Daily Value * |
| Maoriro 69 | |
| Maorikiti anobva kuFat 8 | |
| Total Fat 0.9g | 1% |
| Saturated Fat 0.2g | 1% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0.4g | |
| Cholesterol 0mg | 0% |
| Sodium 132mg | 6% |
| Potassium 69.44mg | 2% |
| Carbohydrates 11.6g | 4% |
| Dhiyabhorosi Fiber 1.9g | 8% |
| Sugars 1.6g | |
| Maprotheni 3.6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 3% · Iron 4% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Chingwa chikafu chinopesana zvichienderana nemhando yechingwa chaunosarudza kudya. Zvokudya zvinovaka muviri uye nyanzvi dzehutano dzinokurudzira kuti iwe uwedzere kudya kwako kwezviyo zvakakwana, saka kusarudza chingwa chose chegorosi kazhinji kacho chisarudzo chakanaka.
Chikamu chimwe chete chezvokudya zvakagadzirwa zvegorosi zvakagadzirwa zvakanaka (zvinoratidzwa pairira) zvinopa anenge makumi manomwe emakori uye ne1 gramu yemafuta. Chikamu chacho chinopawo magiramu mana emaprotheni uye 11.6 magamu emakrohydrate. Asi sezvo iyo inopawo 2 gramu ye fiber, iwe unongodya chete nezve 9.6 net carbs nechikamu.
Yeuka, zvakadaro, iwe unofanirwa kuwedzera kaviri iyo chikafu chinokosha kana iwe ukaita sandwich nemaviri ezvingwa.
Saka zvakadini nemamwe marudzi echingwa? Chikafu chakagadzirirwa chikafu chichena chinopa anenge 80 makoriri uye 1 gramu yemafuta. Zvingwa zvakachena zvinogona kupa 15 gramu e-carbohydrates kana kupfuura uye sezvo pane girasi imwechete ye fiber muchingwa chena, rako re net carb kudya richafanana.
Rye yechingwa inogona kana kuti isingagoneki kubva kumunda wose zvichienderana nechitsi chaunotenga. Inogonawo kugadzirwa kubva musanganiswa wezviyo zvakanatswa uye mbeu yose. Chimwe chidimbu chechingwa chechingwa chinopa ma-calorie 65, anenge 1 gramu yemafuta, 12 gramu e-carbohydrate, 1.5 gramu ye fiber, uye 2.1 gramu eprotheni.
Noutano Hwezvibereko zvechingwa
Chingwa chinopa makorikiti (simba) kunyanya nenzira yemakrohydrate. Carbs muviri wako unoshandiswa magetsi. Saka kana iwe uchidya chingwa, unopa muviri wako mafuta kune mabasa ako ezuva nezuva.
Kana ukasarudza chingwa chakagadzirwa kubva mumunda wose, unopawo muviri wako ne fiber . Fiber inopa hutano hwakasiyana-siyana uye kuora kurasikirwa kwekubatsira . Kudya zvokudya ne fiber kunogona kukubatsira kunzwa uzere uye uchigutsikana. Masayenzi ekurasikirwa kwehuwandu anowanzokurudzira kuti dieters inodya zvokudya ne fiber kuti vabatsire kudya zvishoma uye kuumba kukanganiswa kwekoriori kunoda kurasikirwa .
Zvichienderana nechingwa chaunotenga, chinogonawo kuva chitubu chemasikironi anokonzerwa newa thiamin, selenium, uye folate.
Mibvunzo Inowanzoenderana Nechingwa
Chii chinogadzirwa chingwa?
Iwe unogona kuona izwi rokuti "rakagadziriswa" pane chingwa chakagadzirwa nekutengesa chaunoona muchitoro. Kuvandudzwa kwezvokudya kwakave nezvibereko zvinowanikwa zvakare munguva yekugadzirisa.
Kazhinji kacho, michero yakabviswa panguva yekugadzira. Zvigadzirwa zvinowanzogadzirwa zvinowanzogadzirwa kubva kune zvakanatswa zviyo , kana zviyo zvakagadzirwa kuitira kuti zviyo zvose zvisave zvekare.
Sei chikafu chizere chegorosi chiri nani pane zvandinodya?
Kana uri kuedza kuderedza uremu, uchacherechedza kuti kudya zvine fiber , sezvokudya zvezviyo zvakakwana, zvinopedza nzara kwenguva yakareba mushure mekudya. Izvi zvinokubatsira kusvika nekuchengetedza kukanganisa kwekoriori .
Ndinoziva sei kana chingwa changu chinogadzirwa kubva mumunda wose?
Usavimba nechepamberi pechingwa chechingwa kuti uone kana chingwa chako chakagadzirwa kubva kumunda wose.
Nenguva dzakawanda, vakugadziri vezvokudya vanoshandisa mazwi se "multigrain" kuita kuti zvokudya zvavo zvive zvakajeka. Pane kudaro, chengetedza zvishandiso. Zvose zviyo (zvakadai segorosi, gorosi, gorosi rose) zvicharondedzerwa seimwe yezvigadzirwa zvekutanga. Bhuku Rinose Rinomiririra rinopa mutsara wakazara wekujekesa mavara kuti uwane zvizere zvezviyo zvekudya.
Ko chingwa chakachena chakaipa kwandiri here?
Chikafu chitsvuku hachisi chakaipa pakudya kwako, asi chinopa marori (simba) pasina zvokudya zvakakwana sekudya chingwa chezviyo.
Ndezvipi dzimwe nzira dzakanaka kune zvingwa?
Kana uri kuedza kuderedza chingwa, kune dzimwe nzira dzakasiyana dzechingwa iwe unogona kuedza. Somuenzaniso, waiziva here kuti unogona kugadzira sandwich uchishandisa kamba panzvimbo yechingwa? Uye vanodya vakawanda vane hutano vanovhara mombe yavo ine utano kana turkey burger mu lettuce pane kushandisa bhun.
Low-Calorie Bhuka Zvisarudzo
Iko kune mikana yakawanda yekugadzirwa kwepamusoro yekakori yechingwa pamusika. Ramba uchifunga, zvisinei, kuti zvikafu izvi zvinogona kunge zvakaderera mumakirori, asiwo zvakaderera muzvokudya kupfuura chikamu chechingwa chechingwa chakashata. Mukuwedzera, dzimwe nguva chingwa chinoderera mumakorikori nokuti slice duku kana kuti shoma kudarika chikamu chetsika.
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Shoko kubva
Kune nzira dzakawanda dzehutano dzekuisa saga rechingwa muzvokudya zvako, saka kana iwe uchida chingwa, ramba uchidya. Asi idye iyo mumwero. Farira sandwich yakashama chiso panzvimbo yekushandisa zvimedu zviviri zvechingwa. Uye panzvimbo yekuve nechingwa ne-high-calorie jamu uye mafuta mumangwanani, ivai nezvimedu zvishoma zveapuro zvakagadzirwa nepeanut butter.
Imwe yenzira dzakanakisisa dzekucheka chingwa chiri muresitorendi. Bvunza server yako kuti irege kuuya nechingwa patafura usati wadya. Kusafungidzira kusati kwava kudya kudya kunogona kuwedzera mazana emakoriyori (tisingarevi ma carbs namafuta) kumuno wako.