Chii chine utano hwakanaka: maruva kana mucheka mutsvuku? Muchena kana mbatata?
Unomboshamisika pamusoro pemusiyano pakati pezvokudya zvakafanana zvakafanana? Icho chisarudzo chimwe chete chiri nani zvakanyanya kudarika chimwe? Ngatitangei maverengi eaoos mumusoro-ku-musoro chiso-off!
Brown Rice vs. White Rice
Apo risi tsvuku yakatanga kuve yakakurumbira, yakaitwa se "healthier" sarudzo . Asi pane here chokwadi kune izvozvi?
Chikonzero chikafu jisi inowanzoonekwa sehutano ndeyekuti hachina kuderedzwa kupfuura mucheka mutsvuku.
Iko tsvuku tsvuku inowedzera fiber, vitamine, uye mishonga. Inowedzerawo mapuroteni uye mafuta akawanda, asi inewo marashi akawanda: Mukombe wepakati-zviyo wakabikwa mucheka mutsvuku unenge anenge masendimita makumi mashanu emakrobhu vs. 45 mumucheka mutsvuku. Mucheka weBruce anewo anenge 220 makorikori pamukombe, asi iyo yakawanda yemucheka mutsvuku une 240 makoriyori, saka hausi mutsauko mukuru ipapo. Zvisinei, vamwe vanhu vanozvidzivirira mupunga wakaoma nekuda kwe-anti-nutrient inonzi phytates, iyo inogona kukurisa dumbu.
Zvandinoda here? Rongedza rizi rinoshandiswa kuSushi, nokuda kwechikamu chikuru, uye shandisa iriliflower mupunga kumba. Inongova 20 makoriri uye 4 gramu carbs per cup.
Mbatata Yakachena vs. Potato Yakanaka
Ndine zvose nezvekuisa fiber muzvokudya zvangu, uye zvinoshamisika, zvose izvi mbatata zvine chiyero chakanaka. Vanotakurawo mavitamini akawanda (sa vitamini C ) nemaminera (zvakadai se potassium ).
Zvisinei, mbatata dzine mavitamini akawanda nemaminerari kupfuura akachena machena mbatatari, kunyange zvazvo mbatata yakachena zvishoma zvishoma mumakoriri: 130 pamusana pepudhi, izvo zvishoma nezvishoma makirikori gumi nemazana emasere.
Ini ndinoti, enda kunotata; zvinonakidza uye kune mishonga yakawanda. Kana ukasarudza mbatata yakachena (kunyanya mumapatata ako akazara), shandisa mano aya kuti uchengetedze makori .
Almond Milk vs. Skim Milk
Musoro wako unogona kupera kubva pamusana wose wemukaka pamusika mazuva ano ! Zvandinoda zvangu hazvina kunyorera vanilla almond mukaka, isati iri-dairy pamwe chete ne 35 koriori chete pamukombe.
Mukombe wemukaka wakadzika une pedo ne90 makori.
Iko mukaka waunosarudza unobva pane izvo zvinokosha kwauri. Kana iwe uri kutarisa shuga yako, mukaka weamamondi usingagamuchiri unenge uri pasi pe 1 gramu, asi mukaka wakaoma une 12.5. Asi iwe unowana ma gramu 8 emupuroteni kubva mumukombe wemukaka wakaoma uye chete 1 gramu kubva muamondi. Kana iwe uchinge uchinge uine zvirwere zvemakumbo kubva ku lactose, enda kumukaka wemarmond kune skim. Asi kana calcium inofunganya, mukaka wakaoma ndewewe. Sip nouchenjeri!
Turkey Burgers vs. Beef Burgers
Musanyengerwa; a turkey burger haisi iyo yakaderera mumakoriyori kupfuura gorosi yemombe. Zvokudya zvinowanzoshandisa mafuta akawanda, sezvo mutsipa wakaonda unogona kuoma nyore nyore.
Bhabha rako rakanakisisa nderekuita yako burgers pamba . Pachitorosa, svika kune ivhu rakaoma (turk 7% kana kuti pasi) iyo inenge inenge 160 makoriki uye 7.5 gm emafuta pa 4-ounce kushumira. Kana ukasarudza nyama yemombe, tora pfupa yakawanda (4 muzana mafuta kana pasi), iyo inowanikwa inenge mazana mashanu emakori uye 5 magamu emafuta pamakumbo mana-ounce. Kusiyana nekuwedzera-kuonda turkey, kuwedzera-kunya mombe ine juzi uye inonaka, yakakwana yezvokudya-yakabatana burgers !
Butter vs. Margarine
Iwe unogona kufunga kuti margarine ndiyo imwe nzira yakachenjera, asi boroti ndiye anowanikwa mune zvinovaka muviri, sezvo ine zvishoma zvinokuvadza kupisa mafuta kupfuura margarine.
Zvisinei, zvose zviri zviviri zvine chiyero chakafanana chemakoriyumu: anenge 100 pahupuni.
My advice? Sarudza chiedza chine bhotela kana bhenekeri bhenekeri yakapararira, iyo inongodarika 45 makorikori pahupuni. Major calorie muponesi!
Old-Fashioned Oats vs. Steel-Cut Oats
Kusiyana nemafuta echinguva, ayo ari kunyanya kushandiswa, iwe uri mumaoko akanaka neimwe yeiyi inoita-mashizha oats. Misiyano huru pakati pezviviri ndiyo nzira iyo yavakagadzirwa nayo: Steel-cut cut oats inodzwa, kana yakwegura yakaiswa. Mumwe nomumwe ane anenge makirogiramu 160 kuburikidza nekushanda. Ndinosarudza marashi akare-kare, kunyanya sezvo achishanda zvakakwana mukukura kwangu oatmeal .
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!