Cracker Nutrition Facts

Yakanakisisa uye Yakanyanya Kuipisisa Cracker Choices

Kana iwe uchiedza kuchengetedza kudya kwakanaka, iwe unogona kudzivisa kudya uye kudya. Asi zvakadini nekunwa zvinopisa? Ko vanokanganisa vanogona kuva noutano hwakanaka here? Iko kune mabhuku mashomanana ari nani kudarika vamwe uye kunyange vashomanana vanopa chikafu chekudya.

Cracker Calories uye Nutrition

Apo vazhinji vedu tinofunga nezvevaseki tinofunga nezve-saltines-iyo yakajeka, yakareba, yakasvibirira crisps iyo yatinowanzodya nemuseke kana kuti tine peanut butter . Izvi zvinokonzerwa nemakambani akasiyana-siyana, asi chikafu chekudya kwemasiniti chakanyatsopindirana pakati pezvikwata.

Kushanda kamwe chete kwemunyu (5 crackers) ine 70 makori, 12 makhahydrates uye gramu imwe yeprotheni. Mamwe mavara emunyu (uye mamwe mazaya) anogadzirwa nemafuta e-hydrogenated kana mafuta. Nyanzvi dzezvehutano dzinokurudzira kuti iwe kuderedza kana kubvisa kudya kwaunoita mafuta.

Saka magini e saltine anoenzanisa sei nemakoriri mune mamwe mavara evanopisa?

• Kushanda kamwechete kwevanokanganisa graham (rimwe rutsanga rukuru) rinopa 59 makorikori, 1.4 magamu emafuta, 11 gramu yemakrohydrate, 4.4 magamu e shuga uye gramu imwe yeprotini.
• Kushanda kamwe chete kweTriscuit Original (matanhatu crackers) inopa 120 makorikiti, 4 gramu emafuta, 20 gramu e-carbohydrate, 3 gramu e fiber uye 3 gramu eprotini.

• Kushanda kamwechete kwe Pretzel Crisps (11 crackers) inopa makorikori zana, 0 magamu emafuta, 24 gramu yemakinhydrate, uye 2 gramu eprotini.
• Kushanda kamwechete kweCarr's Table W Inyanzvi Crackers (Yepakutanga) inopa makirogiramu 60, 1 gramu yemafuta, 10 gramu yemakrohydrate, uye 1 gramu yemapuroteni.
• Kushanda kamwechete kweWasa Light Rye Crisp Bread inopa makirogiramu 60, 0 gramu yemafuta, 15 gramu e-carbohydrate, uye 3 gramu e fiber.

Paunenge uchiverenga makorikiti ari mucheka, yeuka kuti izvo iwe waisa pamusoro pechiparadzi zvinogona kuwedzera mamwe makoriyori kupfuura chikafu pachako. Kushanda kamwe chete kwepanutari (mapafura maviri) kunowedzera 190 makorikori uye 16 gramu yemafuta kune nyoka yako.

Pashoma Kunoita Utano Hwakanaka Hwakanaka

Vamwe vanokanganisa vakakwirira mumakirori uye vakanyanya mumafuta. Iwe unogona kushamisika kuziva kuti vamwe vanokanganisa vanogadzirawo vanogadzirwa nehuga . Saka zvakakosha kutarisa zvinoshandiswa pakutsvaga kuti uwane chirwere chinoporesa.

• Keebler Club crackers inogadzirwa nehuga uye yakakura fructose corn syrup. Kushanda kamwe chete (4 crackers) kunopa 70 makorikiti, 3 gramu emafuta, 9 gramu e-carbohydrate, uye pasi pe gramu imwe yeprotini.
• Ritz Crackers inogadzirwa nehuga, high fructose mahira yegorosi uye zvishoma nezvishoma hydrogenated mafuta (trans mafuta). Kushanda kamwe chete kunopa 80 makorikiti, 0 magamu emafuta, 10 gramu yemakrohydrate, 1 gramu ye shuga uye 1 gramu eprotini.
• Gorosi Zviyo zvakagadzirwawo nehuga. Rimwe kushanda rinopa makirogiramu 140, 5 gramu emafuta, 22 gramu e-carbohydrate, 3 gramu ye fiber, 4 magamu e shuga uye 2 magamu eprotini.

Uye zvakadini nevakakurumbira vanopisa zvinonaka? Kushanda kamwechete kweKeez-Iyo inopisa (27 crackers) inopa 150 makorikiti, 8 magamu emafuta, 17 gramu yemakrohydrate, uye 3 gramu eprotini.

Vanokanganisa Goldfish vanopa makori 140, 5 gramu emafuta, 20 gramu e-carbohydrate, uye 3 gramu eprotheni.

Nzira Yokusarudza Nzira Yakakosha

Mhando dzakasiyana-siyana dzevanokanganisa hazvipi zvidzidzo zvinokosha zvehutano. Uye sezvo vakawanda vedu tichivadya sechingwa chekudya, vanogona nyore kugadzirisa zviyero zvekoriori nenzira isina kururama . Saka pane nzira ipi zvayo yokusarudza mhuka dzakanaka?

Pane. Mukuwedzera kune koriori kuverenga, magiramu e fiber mumupanga wako anogona kubatsira kusimbisa kudya kwako kwakanaka. Sei? Nokuti kudya fiber kunokubatsira kuti unzwe wakakwana uye wakagutsikana mushure mokudya. Vanhu vanodya zvakanyanya fiber vanogona kudya zvishoma mumaawa mavo mushure mekudya kwavo kana muhomwe.

Saka kana uri kuedza kusvika kana kuchengetedza uremu hutano , tsvaga vaputi vane fiber.

Kuti uwane chikafu chinowedzera fiber pasi peNutrition Facts label uye tsvaga mashoko okuti "zviyo zvose" zvakanyorwa seimwe yezvinhu zvokutanga muzvinyorwa zvinongororwa. Triscuit brand crackers inogadzirwa kubva kumunda wose. Kana imwe kushandiswa kweWasa Fiber Yese Girasi Crisp Bread inopa makirogiramu makumi matanhatu, 1 gramu yemafuta, 14 gramu e-carbohydrate, 5 gramu ye fiber uye 3 gramu eprotini.

Nzira Yakanakisisa yekuchengetedza Zvokudya Zvokudya Zvokudya Zvokudya Zvakanaka

Kana iwe uchida kunwa zvinotapira uye uchizvichengetedza mumba mako zvichenjererei paunozvichengeta. Kufanana nezviputi, tine chido chekudya zvakanyanya kudya. Nokuda kwechikonzero ichocho, nyanzvi dzekudya dzinokurudzira kuti iwe uchengetedze zvipfeko zvisingaoneki.

• Pamusoro makabati kana kuti makatebhopu akaderera zvakanakisisa. Kana iwe uchifanira kushanda zvakaoma zvishoma kuti uende kune iwe unofarira zvokudya zvekudya zvekudya, iwe hauzombogoni kuisa pfungwa dzako mupfungwa.
• Usazvichengeta zvinyorwa zvepamusoro papepa. Yenyu yekicheni counter ndiyo nzvimbo yakaipa yekuchengetedza yako crackers uye chips. Sei? Nokuti iwe unenge uchinge wava kuedzwa kuti uidye pamusoro pavo apo iwe usati wava nenzara.
• Chengeta zvokudya zvekudya muhomwe yepakutanga kana bhokisi. Kunyangwe uchengetedze vanokanganisa mune chigadzirwa chepurasitiki chinogona kugadziriswa kunogona kubatsira kuchengetedza vatsva nguva refu, iwe unorasikirwa nekubatsirwa kweNutrition Facts label apo iwe unodzinga purasi. Nokuchengeta zvipfeko mubhokisi rekutanga, une chiyeuchidzo chenguva dzose yekoriori uye mafuta girasi pamwe chete nehuwandu hunoshumira hukuru.

Uye pakupedzisira, paunosarudza kudya zvekudya pavanopisa, usambofa uchidya zvakananga kunze kwegiyo. Zvinenge zvisingakwanisi kuchengeta nhamba yehuwandu hwekudya iwe paunenge usingafungi kubuda muhomwe. Pane kudaro, tora mashomanana mashomanana, uaise pahwendefa newaunofarira hutano hwakanaka uye unakidzwe kushumira kamwe chete.