Bhitata yakabikwa inogadzira chikamu chikuru, asi zvipembenene zvisina kunaka zvinowedzera sodium, mafuta, koriori inotora uye inoita kuti izvi zvive nehutano hwakanaka mune dambudziko rekudya. Hezvino tarisiro yekoriori inowanikwa mu mbatata yakabikwa uye kuti chifananidzo icho chinoshandiswa sei paunowedzera zvakasiyana siyana.
Pakati Pakati Bhuku Dzakabatanidzwa: 150 Maoriro
Imwe nyanzvi yakaenzana yakabikwa mbatata (inenge masendimita masendimita pakureba) inenge 150 makoriyori uye anenge mashanu magiramu e-fiber, izvo zvinokosha kuti zvive nehutano hwakanaka. Ichowo chine utano hwakanaka hwevhithamini nemaminera.
Kukura nyaya. Rimwe mbatata yakabikwa (inenge 2 masendimita muhupamhi) ine anenge makori 130 apo mbatata huru yakabikwa (kusvika pamasentimita mana muhupamhi) inogona kuva ne 275 makori.
Zvinyorwa zvakadai searori, mukisi wakamera, uye cheese zvichawedzera (dzimwe nguva zvakawanda zvakawanda) makori. Asi iwe unogonawo kuwana zvinyorwa zviri pasi mumakorikori, kana, zvishoma, zvakatakurwa nehutano hwakanaka.
Dhura pasi kuti uone kuti zviyero zvipi zvako zvinowedzera uye zvichida uwane zvishomanana zvitsva zvemazamu ako anotevera akabikwa.
Pakati Pezvokudya Zvakagadzirwa Nebhari: 250 Makori
Chimwe chepuni yakazara yebhokisi ine anenge makoriyori zana, saka inounza midhi yakabikwa yakagadzirwa kusvika 250 makori. Asi, rimwe rudiki rwehutu rinowedzera nezve 35 makorikori, saka mbatata duku yakabikwa pamwe chete nekafura yebhokisi inofanira kuva nemasikirori anopfuura 170. Ukuwo rumwe rutivi, mbatata huru yakave nemapuniki ehuta anenge ane mazana mashanu emakori.
Pakati Pezvokudya Zvakagadzirwa Nemvura Yakasviba: 210 Maoriro
Mipuni miviri yekisiki yakasviba inowedzera anenge 60 makoriori kuitira kuti iwe unogona kunge uine hupfumi zvishoma (uchienzaniswa nehotela) uye uchiri kuchengetedza makorikiti. Mumwe wekudyidzana akabika mbatata nemaspuni maviri emuchero wakasviba ane anenge 210 makori. Rimwe mbatata yakabikwa pamwe nepuniki yekamu yakasviba ine makirogiramu anenge 160 uye mbatata huru yakabikwa nemapunikopu matatu ane 365 makorikiti. Chives haawedzere chero makori.
Pakati Peviri Mazai Akabikwa: 160 Makorikiti
Iyo kalori inowanikwa kaviri mbatata yakabikwa inowirirana zvichienderana nekuti unoita sei. Chinyamuviri kaviri mbatata yakabikwa yakagadzirwa nemukaka muduku uye mukisi wakasvibirira inofanira kunge yakapoteredza makorikori 160 asi kuwedzera chesi kana bhakoni mumusanganiswa kunogona kuunza calori kuverenga. Chikafu chakakura kabhatika kaviri chingave che 300 kana kupfuura.
Pakati Pezvokudya Zvakatengwa Nekasi Sauce neBroccoli: MaKarori 400
Kunyange zvazvo broccoli yakaderera mumakoriyori (uye zvakakunakira iwe), muto we cheese uri woga unogona kuwedzera makirasi mazana maviri kusvika ku300. Chimwe chikafu chakabikwa mbatata ne broccoli uye cheese sauce chichava nemakirori mazana mana, uye imwe huru ichava pedyo ne 600. Kunyanya, kana ukawedzera bhakoni.
Sungai hafu kana kupfuura yeavo cheese sauce makorikori nekukanda mbatatisi enyu nebasa guru re broccoli uye munosasa supuni kana maviri shredded cheddar cheese pamusoro.
Pakati Pezvokudya Zvakagadzirwa Nechiri: 225 Maoriro
Chikamu chechipo chechirim chinogona kutora mbatata yakabikwa muzvokudya zvizere uye kukupai mapuroteni akawanda, fiber, uye antioxidants akadai seLycopene. Mumwe wekudyidzana akabika mbatata nechingwa chiduku chechili chinofanira kunge chave chaine mazana maviri kusvika ku 250 makorikori, asi mbatata huru yakazara nechili, cheese, uye kirimu yakasvibirira inogona kuisa kariori yezviyero pa600 kana kupfuura.
Pakati Pezvakabikwa Zvakagadzirwa Nengwa Dzakabikwa: 250 Makori
Bhabhadhi dzakabikwa dzinowedzera mapuroteni, fiber, uye kuwedzerwa kunonaka kune mbate yakabikwa. Inenge hafu yekombe inowedzera zvinopfuura makiriyori zana kuitira kuti midhi yakadywa mbatata nemabhandi iine 250 makori, izvo zvisiri zvakaipa zvekudya. Imiti yakakura ine mukombe wakazara wehairi yakabikwa inenge anenge mazana mashanu emakorikori isati yakaipa. Wedzera saridhi yechipfuva kana yemiriwo yemiriwo, uye une kudya kwakanaka.
Pakati Pezvokudya Zvakagadzirwa NeTuna neMayo: 275 Makorikiti
Imwe nzira yekugadzira mbatata yakabikwa muchikafu ndeyokuti iwedzere kune imwe yekotini yekakini uye dab ye mayonnaise. Imwe mbatari yakasvibirira ine hafu yegoni ye tuna uye imwe yepuniji yepuniko ye mayo ine pasi pe 275 makori, uye uchawana mamwe mapuroteni uye omega-3 mafuta kubva ku tuna.
Ikirasi yakakura ine kese yakakwana ye tuna uye imwe puniki ye mayo ine pasi pemakumi mashanu emakori. Chiedzai ton tuna mbiriso mbatato kumusoro nekushandisa yakaderedzwa-calorie mayonnaise kana kuibvambura pamwe chete. Chengetedza mamwe mashoma makoriri paunotenga tuna inotakurwa mumvura pane mafuta.
Pakati Pezvokudya Zvakagadzirwa Nekamba Gorosi, Ham neInanapple: 300 Maoriro
Heino zvinonakidza zvinokanganisa kune "miti yakazara" yakabikwa mbatata. Wedzerai mafuta mashoma ekottage cheese, mashoma mashizha ehu, uye mashomanana ane pineapple chunks. Kuti ive yakajeka, imwechete yekombe yeh ham zvikamu inowedzera 50 makori, imwe hafu mukate cottage cheese inowedzera inenge 80 nehafu yehafu kapinapple inowedzera 40 makori. Izvi zvinokonzera mbatata yakabikwa yakakura kusvika ma450 makoriyori. Rimwe mbatata yakasvibirira ine zvishoma zviduku zvinokwana imwechete inofanira kunge iine makirogiramu anopfuura 300.
Pakati Pezvokudya Zvakagadzirwa neSarsa: 190 Makori
Nzira iri nyore yekuwedzera michero uye tambo kune mbatayi yakabikwa pasina kuwedzera akawanda makoriro ndeyekuwedzera kushumira kwakakura kwe salsa yako yaunoda. Imwe hafu mukombe wa salsa ine mazana emakumi mana emakori, iyo inounza midhi yakabikwa yakagadzirwa kusvika ma 190 calorie uye kunyange mbatata huru ine rupo inoshumira icharamba iri pasi pemakori mazana mana.
Shoko Rinobva
Bhitata yakabikwa inogona kushandiswa sechinhu chinonaka chekudya ndiro kana kuva chikafu pachayo. Iva nechokwadi chepamusoro pemapatatisi ako ane utano hwakanaka hunowedzera huwandu hwakanaka hwezvokudya uye usaputsa mararamiro ako ezuva rega rega.
> Kwakabva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "USDA Food Composition Databases."