Zvokudya Zvokudya uye Utano Hwose

Kune vanhu, kuziva nezvezvekudya zvinovaka muviri kunobatsira pahutano hwese?

Zvokudya Condiments

Condiment sarudzo dzinopfuura zvakajairwa mayonnaise, ketchup, uye mustard. Nhasi kune dzakasiyana sarudzo dzekushandisa senge toppers, marinate, tenderize, kuwedzera flavour, uye kuwedzera kukwezva kune ndiro. Mishonga yakawanda haipei kudya kwakawanda, asi mamwe ane mishonga ine utano semishonga, zvinonhuwira, mafuta ane utano hwemwoyo, uye antioxidants.

Healthy

Zvokudya zvinogadzirwa izvo zvinogadzirwa zvine hutano zvakanyanya ndezviya zvine macalorie mashoma uye mafuta asina kunaka uye ivo vanogadzirwa nezvishoma kana zvisingagadziriswi zvinowedzera uye zvemhando yepamusoro zvinopa hutano hunobatsira.

pico de gallo

• Iyi i-calorie yakaderera, yakaderera-mafuta, inovaka-dense salsa inogona kusveta chero chikafu.
• Inogadzirwa nematomatisi, hanyanisi, jalapenos, uye lime.
• Gadzira yako zviri nyore kudzora sodium mazinga.
• Masaladhi epamusoro, miriwo, kana mapuroteni ane salsa kuwedzera kunaka.
• Shandisa sedipu yemuriwo mutsva mbishi sechikafu.

Mustard

• Mustard ishoma-calori - 5 macalorie mu1 teaspoon, yakaderera-carbohydrate, uye isina mafuta-isina condiment inogona kuwedzera kunakirwa kwechikafu nekuwedzera kutapira, kuvava, kana spicy kick.
• Mazhinji masardard echinyakare - yero uye maspicy - anogadzirwa nemhodzi yemasitadhi, vhiniga yakanyungudutswa, hupfu hwegarlic, hupfu hwehanyanisi, munyu, zvinonhuwira, uye turmeric.
• Izvi zvinoreva kuti mustard ine zvishoma kana zvisingakoshi makorikori, mafuta, mapuroteni, uye makhahydrates mune imwe kushanda.
• Zvidzidzo zvakaratidza kuti turmeric inogona kupa hutano hunobatsira kubva mukomboni inonzi curcumin.
• Preclinical zvidzidzo zvinoratidza kuti curcumin inogona kuita se antioxidant uye ine anti-kuzvimba, anticancer, uye neuroprotective zvivakwa. (Abrahams S, et al., 2019)
• Masitadhi akaomeswa, sehuchi hunonaka, anogona kuva neshuga yakawedzerwa, saka, zvinokurudzirwa kuverenga chinyorwa usati wadya.
• Maererano neA USDA, 1 teaspoon yemasitadhi inonhuwira ine 5 macalorie, 60mg sodium, uye hapana mafuta, makabhohaidhiretsi, faibha, protein, kana shuga. (FoodData Central. US Department of Agriculture. 2021)

vhiniga

• Balsamic, tsvuku kana chena waini kana apuro cider vhiniga inogona kushandiswa padivi ndiro, saladi, sandwiches, uye kumarinate.
• Iyi condiment inotangira pa 0 makorikori kusvika pagumi makorikori papupuni uye haina sodium.
• Zvidzidzo zvakaratidza kuti apple cider vhiniga inogona kuderedza kutsanya kweshuga yeropa muvanhu vari panjodzi yerudzi rwechipiri chirwere cheshuga. (Johnston CS, Quagliano S, White S. 2013)

Sauce yakatsva

• Muto unopisa unogadzirwa nemhiripiri tsvuku.
• Mazai epamusoro, miriwo, kana zviyo zvose zvine madheshi mashoma.
• Zvidzidzo zvinoratidza kuti kuwedzera zvinonhuwira kunogona kubatsira kugutsa nzara, kubatsira kudzivirira kudya uye pamwe nekumhanyisa metabolism. (Emily Siebert, et al., 2022)
• Verenga mavara sezvo sosi inogona kunge ine shuga yakawedzerwa.

sosi

• Nekuda kweiyo carbohydrate uye shuga yemukati, ketchup ndeye condiment inoda kudzorwa-chikamu, kunyanya kune vanhu vane chirwere cheshuga vari kutevera chirongwa chakagadziridzwa chekudya.
• Ketchup ine 17 makorikori, 5 magiramu eshuga, uye 4 magiramu emacarbohydrates mupupuni imwe. (FoodData Central. US Department of Agriculture. 2020)
• Vanhu vanokurudzirwa kunamatira kune chimwe chikamu uye sarudza ketchup isina kugadzirwa nehigh fructose corn syrup.

Hazvina hutano

Zvokudya zvisina utano zvakakura mumakoriyumu, sodium, mafuta, uye / kana shuga mukushanda kumwe chete.

Creamy Salad Kupfeka

• Creamy salad dressing inogadzirwa ne sour cream, mayonnaise, shuga, uye mazai evha.
• Yakapfuma mumacalorie, shuga, uye mafuta akazara.
• Semuyenzaniso, zvipunu zviviri zvezvitoro zvakatengwa creamy-style Caesar dressing ine 160 macalorie uye 17 gramu emafuta. (FoodData Central. US Department of Agriculture. 2020)
• Vinaigrette ine 120 macalorie uye 9 gramu emafuta. (FoodData Central. US Department of Agriculture. 2019)

Mayonnaise

• Mayonnaise inogona kunge yakakwira zvakanyanya mumakoriyori kune chikamu chidiki.
• Kunyangwe kugadzirwa kubva kune zvese zvinongedzo senge mazai yolks, mafuta omuorivhi, uye vhiniga,
• Chipunu chimwe chine 94 macalorie uye 10 magiramu emafuta. (FoodData Central. US Department of Agriculture. 2020)
• Kunyange zvazvo mafuta akawanda ari unsaturated/ane hutano mhando, zvinogona kuva zvakaoma kugovera kudzora ichi chikafu chekudya, izvo zvinogona kukonzera kuwandisa kwekoriori kudya.

BBQ sauce

• Barbecue sauce ine mwero mumakoriyori, inosvika makumi matanhatu mumaspuni maviri, asi inogona kunge ine yakawanda yesodium uye shuga.
• Mhando dzakawanda dzinogona kuva ne10 kusvika ku13 magiramu eshuga / yakaenzana nemashupuni matatu uye 3 kusvika 280 milligrams ye sodium.
• Iyo yakakurudzirwa kushumira saizi maspuni maviri.
• Vanhu vanoedza kuona macalorie uye kudya kweshuga vanokurudzirwa kunamatira kune imwe sevhisi.

sour-cream

• Sour cream ine 60 makorikori uye 6 gramu emafuta mumaspuni maviri.
• Inenge hafu yemafuta ari mukisimu yakasviba yakazara. (FoodData Central. US Department of Agriculture. 2020)
• Kugara uchidya mafuta akazara kwave kuchibatanidzwa nehosha yemwoyo, cholesterol yakakwira, uye chirwere cheshuga.
• Mutsivi une hutano hwekrimu yakashama inogona kuva chipunu kana maviri emafuta akaderera kana asina-mafuta akajeka Greek yogati.

Pasinei nehutano kana husina hutano hwekudya, zvinokurudzirwa kuti usanyura chikafu mukati mavo uye unamatira kune zvakakurudzirwa kushumira saizi.

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Benefits of Healthy Diet uye Chiropractic Care

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References

Abrahams, S., Haylett, WL, Johnson, G., Carr, JA, & Bardien, S. (2019). Antioxidant mhedzisiro ye curcumin mumhando dze neurodegeneration, kuchembera, oxidative uye nitrosative kusagadzikana: wongororo. Neuroscience, 406, 1-21. doi.org/10.1016/j.neuroscience.2019.02.020

Spicy brown mustard. FoodData Central. US Department of Agriculture.

Johnston CS, Quagliano S, White S. Vhiniga kunwa panguva yekudya kwakaderedza kutsanya kweglucose yeropa muvanhu vakuru vane hutano vari pangozi yechirwere cheshuga 2. J Funct Foods. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, SY, & Prescott, MP (2022). Chili pepper inofarira kukura uye maitiro ayo pakudya kwekudya: Ongororo yekurondedzera. Miganho muhutano, 9, 1039207. doi.org/10.3389/fnut.2022.1039207

Ketchup. FoodData Central. US Department of Agriculture.

Kupfeka kwaKesari. FoodData Central. US Department of Agriculture.

Vinaigrette. FoodData Central. US Department of Agriculture.

Mayonesi. FoodData Central. US Department of Agriculture.

Sour cream, nguva dzose. FoodData Central. US Department of Agriculture.