Chifukidzo chechingwa chakareruka, chine tsvina chingave chakakomberedzwa zvakasungirirwa uye chakashanda sa sandwich. Wraps akafanana uye kazhinji chinhu chakafanana nehupfu hwehupfu, asi anowanikwawo nezvimwe zvinoshandiswa zvinowedzera kunakidza zvishoma, zvakadai sipinashi kana tomato powder.
Wraps inonyanya kuita chinhu chimwechete sechachekwa chingwa; vanobata zvigadzirwa uye kuzadza munzvimbo imwe, saka unogona kuzvidya usina kuita chisina kukwana, asi zvinoita sechiine utano hwakanaka.
Iwe unogona kufungidzira kuvhara kwakazara nemavara eveggies veggies kana kuti maonda turkey mazamu, tomate, uye cheti chese chese. Iwe kazhinji hausi kuona wraps uzere nemafuta ane mafuta uye mazamu echitsva. Asi vanozvifukidza ivo pachavo vane chimwe chinhu pamusoro pechingwa here? Vanowana mukana wavo wakanaka here?
Zvichida kwete.
Pamusoro, hazviiti sezviri pachena kusiyana kwepakati pechingwa uye wraps. Zvose izvi zvakaitwa nemishonga yakadaro, uye kusiyana kukuru ndeyekuti chingwa chakaviriswa nembiriso uye kuputika kwakadzika. Zvose izvi zvinopa zvishoma zvishoma (zvakanyanya kana zvakagadzirwa negorosi rakazara), uye mavhithamini nemaminerari, asi kana iwe ukatarira zvakanyanya, uchawana kuti chingwa chinobuda kuti chive muchengeti wezvokudya.
Kusiyana Kwezvokudya Kwemishonga Pakati Pezvokudya Nechingwa
Paunenge uchitarisa Mazwi Ezvokudya zveNutrition , uchawana imwe kuvhara inenge iine mamwe makoriki kupfuura zvidimbu zviviri zvezvokudya zvakabikwa.
Imwe jira rakakura rinenge mazana maviri emakirori, asi zvidimbu zviviri zvechingwa zvinoda kusvika 150. Uyewo, kuvhara kamwe kunowedzera kaviri (so-kusvika 350 kusvika 400 milligram pahuputi), izvo zvinokosha ruzivo rwevanhu vari pane zvakagadziriswa nemunyu nokuti inogadzirisa izvo iwe unogona kuwedzera pakuputira nekuzvichengeta zvakanyanya mu sodium .
Cherechedzai zvishandiso zvinyorwa zvakare. Zvimwe zvipfeko zvinogadzirwa nehydrogenated mafuta, iyo inowanzoshanda-mafuta. Iyo Nutrition Facts label inogona kutaura kuti kune zero kutengesa mafuta kana pane pasi pe 0.5 milligram pamushumiri. Saka hazvisi zvakawanda, asi zvakanakisisa kuti urege kudzika -mafuta aya .
Saka kana iwe uchida chingwa chako, hapana chikonzero chekutsinhanisa icho kunze kwekuputira. Zvichida zviri nani kwauri, kana kuti zvishoma hazvina kuipa. Chikafu chesegorosi chakagadzirwa nemaproteni akaonda sehuturuki kana mukaka wekuku, mavggies matsva nemasvini, uye kupera nemamwe masayadhi kana dab ye mayo inonaka uye yakanaka kwauri.
Asi Ndinoda Wraps My!
Hey, ndizvo zvakanaka zvakare. Iwe unogona kuramba uchizvidya. Hapana chidimbu chokutsinhanisa chingwa kana iwe usingadi, asi heino zvinhu zvishomanana zvaunofunga pamusoro paunoita kana kutenga zvigunwe:
Tarisa mahwendefa akaitwa pasina hydrogenated mafuta, uye sarudza marimi anogadzirwa nemafuta akazara zvishoma zvishoma fiber. Unogona kutenga tomato kana sipinashi wraps kana iwe uchida kunakidza, asi hapana humwe huwandu hwezvokudya nokuti huwandu hwematori kana sipinashi poda hauna hanya, zvakakwana kuti uwedzere ruvara uye kunaka zvishoma.
Ramba uchifunga mupfungwa yakakura yepamusoro-wanda uye usapfutidza chifukidzo chako ne-high-calorie fillings.
Kana iwe uchinzwa uine nzara, uzadza nzvimbo yakawedzerwa nemashizha ane mashizha kana veggies ane mavara pane kuwedzera chezi, kupfeka, kana mafuta.
Iwe unogona kuona chikafu chinonaka pa menu iyo iwe uchidya panzvimbo yako yaunofarira yekudya. Chengetedza kemori uye udzike mamwe mafuta nekukumbira hafu yenguva yakawanda yetizi kana kubvisa zvachose. Ramba uchinge uine hutano hwakanaka nekuraira kamukira kadiki kana rumwe rutivi rwevggies yakasanganiswa panzvimbo yeFrench fries.
Apo kuvhara iwe wakaraira kunoratidzika pafura yako, uye zvinoratidzika kunge zvakakura zvakakwana kufudza vanhu vaviri, zvichida. Saka tora hafu yeimba kumba newe ugoitora masikati zuva rinotevera.
Kana kuparadzanisa kuputira newaunodya naye.
Wraps Healthy and Delicious Unogona Kuita Pamba
Yakawanda chero saridhi kana kusanganiswa kwemapuroteni ane hutano (nyama, huku, hove, kana marumusi ) uye rumwe rudzi rwevggie ruchashanda kuita chikafu chinonaka. Yakawanda yekuputira kwako inofanira kunge yakaita magreens kana veggies uye kuwedzera kungopfeka zvishoma kudhavira. Edza izvi zvakasanganiswa pazviyo zvakakwana zvezviyo :
- Imwe hafu yemukombe inotonhorera nyama yakabikwa nyama, yakawanda yeRomeine lettuce, supuni kana maviri eKeser salad yokugadzira, uye mashoma mashoma eParmesan cheese.
- Imwe hafu yemukombe inotonhorera yakagadzirwa nehututi, chikamu chimwe chebhakoni yakabikwa, yakawanda ye lettuki yebhuruki yakasvibirira uye inongova dab yemapurazi akafuka.
- Imwe hafu yekapu inopisa yakasvibiswa chifu yakabikwa ne Buffalo Wing sauce, yakasvikwa celery, yakawanda ye lettuce, uye punikioni kana mbiri dzebhuruu chekufuka.
- Yako mudivi wemizambiringa wehadhidi, iwe wakagadzirwa marori, anyezi, shrotesti, uye makomkoro, akavhenganiswa nesipinashi yakasvibirira uye chikafu chiduku cheItaly.
- Iko kusanganiswa kwecheki yepiki uye eeii pamwe chete yakatswa tomate uye 1/4 mukombe shredded mozzarella cheese. Pamusoro neBalsamic vinegar.
- Sliced kana shredded kutonhorera nyama nyama, mafuraji maviri emapupa e hummus uye akacheka cucumber uye tomato.
- Hafu yekodha kadiki yeakabhacore tuna tuna, mupuni weiyoi, shredded iceberg kana kuti lettuce yakasvibirira.
- Mairi maviri kana matatu ealmon (yakakwana yekugarisa salmon), dill itsva, maviri kana matatu avocado slices uye supuni kana maviri ekiki chesi.
- Mazai maviri, akaputirwa nekatema-yakasvava tomate, uye chiedza chinosaswa che feta feta.
Ko Zvakadini Nezvinyorwa Zvisingagumi?
Iwe unogonawo kuwana gwende-dzisina mahwendefa akaitwa nerisi, mapira, quinoa, kana furawa yemafuta. Vachava nemapurogiramu akasiyana-siyana emakemikari uye makirori anokosha, saka iva nechokwadi chekuverenga mabhii paunenge uchitsvaga zvigadzirwa zvisina gorosi kana kuti gluten.
> Sources:
> American Heart Association. "Trans Fats." Yakaperedzwa October 7, 2015.
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "USDA Food Composition Databases."