Calorie Inotakura Ketchup, Mardhi, uye Zvimwe
Tsika apo patinofunga nezvemakodhi, tinofunga nezve mayo uye masardard-ndeyewo maitiro, classic sandwich toppers. Nhasi, sarudzo dzinoshandiswa nekodhi dzakawanda zvakanyanya. Kubva pamasitadhi akanaka kune plethora yebakhandi sauces, zvisarudzo zviri zvizhinji uye zvichida zvakanyonganisa. Mukuwedzera kune toppers, zvinoshandiswa zvinoshandiswa mukubika kuti dzive marinate, kuwedzera mapuroteni, kuwedzera kunaka, uye kuwedzera kukumbira kumuromo.
Kunyange zvazvo akawanda emakondomu asingagoni kupa zvokudya zvakakwana pakudya kwako, mamwe ane zvigadzirwa zvine utano zvakadai semishonga, zvinonhuwira, mwoyo ane utano hwemafuta, uye antioxidants. Asi, pasinei nokuti unosarudza hutano hwakanaka kana husinga-hwe-hutano, kazhinji huchenjeri kuti urege kumira zvokudya zvako mairi. Pane kudaro, batanidza kuhukuru hwekushandira.
Mafungiro Akakosha Kupinza Kuzvokudya Zvako
Zviratidzo zvakakonzera kuti zvirwere zvive zvakanyanya ndezviya izvo zvakaderera mumakori uye mafuta asina kunaka uye izvo zvakagadzirwa nehutano, zvishoma zvinoshandiswa zvinoshandiswa zvine utano hunobatsira.
Mustard
Doardard inonyanya kuve nekoriori (5 chete makoriki mune imwe teaspoon), makhahydrates, uye asina-mafuta, anodikanwa anogona kushandisa kukuravira kwezvokudya nokuwedzera kukanganisa kunonaka. Yakawanda yemasayadhi, ose mashizha uye zvinonhuwira, anogadzirwa ne distilled vhiniga, peji yegaric, mbeu yemasitadhi, yeiiii poda, munyu, zvinonhuwira, uye turu. Izvi zvinoreva kuti masheard ane zvinyorwa zvisingakoshi, mafuta, mapuroteni, uye makhahydrodhi mune imwe kushanda.
Mukuwedzera, zvidzidzo zvakaratidza kuti turmeric inogona kuva nehutano hunobatsira. Nyamazi ine chinyorwa chinonzi curcumin. Preclinical studies dzinoratidza kuti curcumin inogona kuita se antioxidant uye ine anti-inflammatory, antiticancer, uye neuroprotective properties. Firavard mustard, yakadai seuchi dijon inogona kuva neshuga yakawedzerwa, saka, iva nechokwadi chekuti iwe ugare uchiverenga iyo mavara asati wadya.
| Zvakavhengwa Mashedard Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 teaspoon | |
| Per Serving | % Daily Value * |
| Makoriki 5 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0 | 0% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 50mg | 2% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Proteine 0g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 0% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Vhiniga
Chero balsamic, white whine, kana aple cider, vhiniga inogona kushandiswa kukwirira sandwiches, kupfeka saladi, zvidyiro zvemanheru, uye marinate kudya. Izvi zvinokonzerwa nekoriori-isina (kubva pa-0 makoriori kusvika ku10 makorikori pahupuni) uye haina sodium. Zvidzidzo zvakaratidza kuti apple cider vhiniga zvinogona kuderedza kutsanya shuga yeropa mune vanhu vari pangozi yechipiri cheshuga cheshuga.
Sauce yakatsva
Muchu mutsva, kusanganisira yekutanga Tobasco uye Sriracha muto, unogadzirwa kubva kune tsvuku tsvuku tsvuku, izvo zvinoita kuti zvive zvinonaka. Kuwedzera zvinonhuwira kuzvokudya zvako zvinogona kunge zvakagadzirisa uye kunobatsira kudzivisa chido chako uye zvichida kukurumidza kushandiswa kwemasabolism. Verenga mavara asati adira, sezvo Sriracha inogona kuva neshuga. Edza kudonha mazai ako, miriwo, kana mbeu yakazara nedash of sauce inopisa.
Pico de G allo
Iyi ikakorori yakaderera, yakaderera-mafuta, inonaka uye ine mishonga yakasvibisa salsa inogona kuderedza chero kudya. Nenzira yakagadzirwa nemamatee, eonic, jalapenos, uye lime, iwe unogona nyore nyore kuisa yako pachako kuchengetedza pane sodium.
Tambanudza mushonga wako, miriwo, kana mapuroteni ane izvi kuti uwedzere kunaka. Kana, tsvaga tsvina, yakasvibirira miriwo mairi sechando.
Ketchup
Uyu wakanga wakandimirira, akavhara mukati ma20 makorikori, 5 gramu ye shuga, uye 4 gm egaidhydrate mune imwe punikirasi. Nemhaka yemakrohydrates uye shuga, ketchup ndiyo inoda kugoverwa chikamu, kunyanya kune vanhu vane chirwere cheshuga avo vari kutevera kudya kwakagadzirika kwemakrohydrate. Zvisinei, kana iwe ukakwanisa kunamatira kune chimwe chikamu uye usarudza rudzi rwe ketchup iyo isingagadzirwa nepamusoro fructose corn syrup, kupfuura iyo inogona kuiswa muurongwa hwehutano hwakanaka, kunyanya kana iwe uchitsiva chinhu chakakwirira chekoriki chakafanana nekugadzika kwakanaka kana kirimu yakasviba.
Zvisungo Zvisingakoshi Zvikuru
Zvinhu zvakasarudzwa zvakanyanya pane zvakakosha zvakakura mumakori, sodium, mafuta, uye / kana shuga nokuda kwechidiki. Kana iwe ukashandisa zvinhu izvi kakawanda, unogona kuderedza zvakare uye kuedza kuisa panzvimbo yavo neimwe yemakodhi pane urongwa hwakanaka.
Creamy Salad Dressing
Creamy saladi yokugadzira yakaitwa newedzerwa yakawedzerwa, mukisi munyu, mayonnaise, uye egg yolks yakazara mumakori, shuga, uye mafuta akazara. Kushanda kadiki kunogona kutora tani yemakori.
Somuenzaniso, kana zvichienzaniswa nekaigrette yokupfeka, mapeji maviri ezvitoro akatenga zvigaro zveKesari zvinogadzika zvine 170 makori uye 18 gramu emafuta, zvichienzaniswa ne 90 calories uye 9 magamu emafuta.
Mayonnaise
Chikonzero chikuru che mayonnaise chiri pane urongwa ndechekuti inonyanya kukwirira mumakorikiti kune chikamu chiduku. Kunyange zvazvo yakagadzirwa kubva kuzvinhu zvose zvakadai saii mazai, maorivhi, uye vhiniga, imwe yepuniki ye mayonnaise inogona kukudhura makirii zana uye 11 gramu emafuta. Uye kunyange huwandu hwemafuta husingaverengeki (hutano hwakanaka), zvinogona kuva zvakaoma kugovera kutarisa iyi chidimbu, izvo zvinogona kutungamirira kune kuwedzera kwekoriori kudya.
Kana uri kutarisa kuti utakure uremu hwako, ipapo mayonnaise chinhu chinonyanya kushandiswa kurega kubva pane zvekudya kwako kuti uderedze huwandu hwekoriro yako. Dzorera mayonnaise nemasitadhi kana kuisa sandwiches uye ushandisa zvishoma zvinyorwa zvewacado kana hummus panzvimbo yekuita tuna kana evha saladhi.
Barbecue Sauce
Barbecue sauce inononoka mumakorikori, ane anenge makumi matanhatu mumaspuni maviri, asi inewo yakawanda ye sodium uye shuga mune imwe kushumira. Mhando dzakawanda dzinotangira kubva pa10 kusvika ku13 g ye shuga (yakaenzana nemaspuni 3 ega shuga) uye 280 kusvika 350 mg ye sodium.
Imwe nyaya ne barbecue sauce ndeyokuti vanhu vazhinji havakwanisi kukura kwehutanda, izvo zvipukisi zviviri. Saka, kana uri kuedza kutarisa kalori yako uye kudya kwehuga uye uri kushandisa bhayiki muto, chinangwa chekunamatira kune umwe kushumira.
Cream Cream
Mafuta nemafuta mukisikamu zvinogona kuwedzera nokukurumidza. Une makirogiramu makumi matanhatu nemakiromita mashanu emafuta mumapuniki maviri, ichi chidimbu ndicho chinogona kukuisa pahururo yako yebhaori. Mukuwedzera, inenge hafu yemafuta mukrimu yakasviba yakazara. Zvokudya zvakazara mumafuta akazara zvakabatanidzwa nechirwere chemwoyo, cholesterol yakakura, uye chirwere cheshuga.
Kana uri kutarisa kuti uwane chinzvimbo chakakosha mukisimu wakasviba, edza tepuniki kana maviri kana pasi-mafuta kana kuti kwete-mafuta yakazara Greek yogurt. Iko kunonaka kunofanirana nekuda kwako uye sebhonasi uchawana mamwe calcium (iyo yakanaka kumapfupa ako), pamwe nekuwedzera kweprotein.
> Sources:
> Linus Pauling Institute. Curcumin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin#biological-activities