Liqeto tse Molemo ka ho Fetisisa le tse Mpe ka ho Fetisisa
Haeba o leka ho boloka phepo e nepahetseng, u ka qoba ho ja lijo tse monate le li-chips. Empa ho thoe'ng ka batho ba qhekellang? Na ba-crackers ba ka phela hantle? Ho na le lihlahisoa tse seng kae tse molemo ho feta tse ling, esita le tse fokolang tse fanang ka phepo e nepahetseng.
Khalori ea Cracker le phepo e nepahetseng
| Linnete tsa letsoai tsa letsoai | |
|---|---|
| Ho sebeletsa Mefuta e 5 ea marang-rang (16 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 70 | |
| Lik'halori tse tsoang Fat 14 | |
| Kakaretso ea Fat 1.5g | 2% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium ea 150mg | 6% |
| Potassium 15mg | 0% |
| Li-carbohydrates 12g | 4% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 1g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 0% · Iron 4% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Ha ba bangata ba rona re nahana ka batho ba qhekellang re nahana ka letsoai-li-crisps tse bolileng, tse boima, tse teteaneng tseo hangata re li jang ka sopho kapa re e- na le boea ba lero la phoan . Baqhetsi bana ba entsoe ka lik'hamphani tse fapa-fapaneng, empa lits'ebeletso tsa phepo e nepahetseng bakeng sa letsoai li lumellana ka tsela e tsitsitseng pakeng tsa lihlahisoa.
Moriana o sa sebetseng (litlhapi tse 5) o na le lik'hilojule tse 70, lik'habohaedreite tse 12 le gram e le 'ngoe ea protheine. Mefuta e meng ea saline (le tse ling tse hlahisang metsi) li entsoe ka oli kapa karolo ea mafura a trans. Litsebi tsa bophelo bo botle li khothalletsa hore u fokotsa kapa u felise ho ja ha hao mafura.
Joale lik'halori tsa saltine li bapisoa joang le lik'hilojule tse mefuta e meng ea batho ba qhekellang?
- Basebelisi ba graham ba se nang molekane ( khalase e le 'ngoe e kholo) ba fana ka lik'hilojule tse 59, ligrama tse 1,4 tsa mafura, ligrama tse 11 tsa lik'habohaedreite, ligrama tse 4,4 tsa tsoekere le gramme ea protheine.
- Ts'ebetso ea pele ea Triscuit (litlhapi tse tšeletseng) e fana ka lik'hilojule tse 120, ligrama tse 4 tsa mafura, ligrama tse 20 tsa lik'habohaedreite, 3 dikgerama tsa fiber le 3 grama ea protheine.
- Mosebetsi oa pele oa Pretzel Crisps (mahlaseli a 11) o fana ka lik'hilojule tse 100, ligrama tse 0 tsa mafura, ligrama tse 24 tsa lik'habohaedreite le ligrama tse 2 tsa protheine.
- Sebaka se le seng sa Carr's Table ea Aterese ea Crackers (ea pele) e fana ka lik'hilojule tse 60, 1 grama ea mafura, ligrama tse 10 tsa lik'habohaedreite le 1 gram ea protheine.
- Bohobe bo sa lomosoang ba Wasa Light Rye Crisp Bohobe bo fana ka lik'hilojule tse 60, ligrama tse 0 tsa mafura, ligrama tse 15 tsa lik'habohaedreite le 3 dikgerama tsa fiber.
Ha u bala lik'hilojule tse hlahisang marang-rang, hopola hore seo u se behang holim'a setho sa metsi se ka eketsa lik'hilojule tse ngata ho feta sekoti ka boeona. Ho sebelisoa ha boroa ea lero la phoana ( linoko tse peli) ho tla eketsa lik'hilojule tse 190 le ligrama tse 16 tsa mafura ho sesepa sa hau.
Ka tlase ho khethoa ho khetholla bophelo bo botle
Bahlaseli ba bang ba na le lik'hilojule tse phahameng 'me ba phahame ka mafura. U ka 'na ua makatsoa ke ho tseba hore batho ba bang ba hloekileng ba boetse ba entsoe ka tsoekere . Kahoo ke habohlokoa ho hlahloba lisebelisoa tsa lisebelisoa bakeng sa ho fumana moqhaka o motle ka ho fetisisa.
- Keebler Club crackers e entsoe ka tsoekere le sirapo ea mafura ea fructose. Mosebeletsi o se nang molekane (li-crackers tse 4) o fana ka lik'hilojule tse 70, ligrama tse 3 tsa mafura, ligrama tse 9 tsa lik'habohaedreite le ligrama tse seng kae tsa protheine.
- Ritz Crackers li entsoe ka tsoekere, sira e phahameng ea fructose le mafura a trans-hydrogenated. Mosebetsi o le mong o fana ka lik'hilojule tse 80, ligrama tse 0 tsa mafura, 10 dikgerama tsa lik'habohaedreite, 1 grama ea tsoekere le 1 grama ea protheine.
- Likokoanyana tsa Koro li boetse li entsoe ka tsoekere. Mosebetsi o le mong o fana ka lik'hilojule tse 140, 5 dikgerama tsa mafura, ligrama tse 22 tsa lik'habohaedreite, 3 dikgerama tsa fiber, 4 dikgerama tsa tsoekere le 2 dikgerama tsa protheine.
Hona ho thoe'ng ka batho ba tloaelehileng ba nang le bohobe? Li -crackers tse 27 tse sebetsang ka masoha li fana ka lik'hilojule tse 150, ligrama tse 8 tsa mafura, ligrama tse 17 tsa lik'habohaedreite le 3 dikgerama tsa protheine.
Li- crackers tsa Goldfish li fana ka lik'hilojule tse 140, ligrama tse 5 tsa mafura, ligrama tse 20 tsa lik'habohaedreite le ligrama tse 3 tsa protheine.
Tsela ea ho Khetha Cracker e Hloekileng
Bongata ba mefuta e sa tšoaneng ea bahlaseli ha ba fane ka melemo ea bohlokoa ea bophelo bo botle. 'Me kaha bongata ba rona re li ja e le lijo tse bohobe, li ka fokotsa likhase tsa khalori ka tsela e fosahetseng habonolo. Hona na ho na le tsela leha e le efe ea ho khetha moqhaka o phetseng hantle?
Ho na le. Ho phaella kalo ea lik'halori, ligrama tsa fiber sebakeng sa hau se ka li thusa ho ntlafatsa phepo ea hau e nepahetseng. Hobane'ng? Hobane ho ja fiber ho u thusa hore u ikutloe u khotsofetse ebile u khotsofetse ka mor'a hore u je. Batho ba jang li-fiber tse ngata ba ka 'na ba ja lihora tse seng kae ka mor'a lijo kapa bohobebe.
Kahoo haeba u leka ho finyella boima bo boima kapa ho bo boloka , fumana batho ba nang le lisebelisoa tse ngata.
Ho fumana lebenkele le hlahlobang lintlha tse ngata tlasa lebokose la Nutrition Facts le ho sheba mantsoe "lijo-thollo kaofela" tse thathamisitsoeng e le e 'ngoe ea lintho tsa pele mefuteng ea metsoako. Li-crackers tsa marang-rang tsa Triscuit li entsoe ka lihlahisoa tse feletseng. Kapa ho sebelisoa ha Wasa Fiber e le 'ngoe ea lijo-thollo tse monate ho fana ka lik'hilojule tse 60, 1 grama ea mafura, ligrama tse 14 tsa lik'habohaedreite, 5 dikgerama tsa fiber le 3 dikgerama tsa protheine.
Tsela e Molemo ka ho fetisisa ea ho boloka lijo tse nang le linojoana bakeng sa lijo tse phetseng hantle
Haeba u rata ho ja bohobe holim'a batho ba qhekellang 'me u ba boloke ka tlung ea hao joale u hlokomele hore na u li boloka hokae . Joaloka likhase, re na le tšekamelo ea ho ja lijo tse teteaneng. Ka lebaka leo, litsebi tsa phepo li khothalletsa hore u boloke batho ba qhekellang ba sa bone.
- Lik'habote tse phahameng kapa likotlolo tse tlaase li molemo ka ho fetisisa. Haeba o tlameha ho sebetsa ka thata haholo ho fihla lijong tsa hau tseo u li ratang haholo, ha ho bonolo hore u khone ho itlosa bolutu.
- U se ke ua boloka li-snacks holim'a counter. K'hamphani ea hau ea kichineng ke sebaka se mpe ka ho fetisisa ho boloka li-crackers le litsupa tsa hau. Hobane'ng? Hobane u tla ba tekong e eketsehileng ea ho ba senya ha u sa lapile haholo.
- Lijo tsa polokelo ea li-snack ka mokotleng oa pele kapa lebokoseng. Ha ho ntse ho boloka bahlaseli setsing sa polasetiki se nchafalitsoeng ho ka ba thusa hore ba boloke nako e telele, u lahleheloa ke melemo ea Letšoao la Nutrition ha u lahla sephutheloana. Ka ho boloka li-crackers lebokoseng la pele, o na le khopotso e tloaelehileng ea khalori le mafura a mafura hammoho le boholo bo sebetsang.
'Me qetellong, ha u khetha ho ja bohobe ho batho ba qhekellang, u se ke ua ja ka ho toba ka setsing. Ho ke ke ha khoneha ho boloka tlaleho ea hore na u ja lijo tse ngata hakae ha u sa hlokomele ka ntle ho sephutheloana. Ho e-na le hoo, nka batho ba seng bakae feela, u li behe holim'a poleiti eo ue ratang ka ho fetisisa e phetseng hantle 'me u thabele tšebeletso e le' ngoe.