Kutheni iShukela ayilobali lonke

Umxholo

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Ngenye imini unyana wam wesibini wandithumela ikhonkco kwinqaku elidwelisa i-9 yokutya okumangalisayo kunye neswekile eninzi kune-Krispy Kreme donut. Wayecinga ukuba ndiya kufumana iswekile koku kutya kukhwankqisayo, kodwa endaweni yoko ndamxelela ukuba ndicinga ukuba umbhali wesiqwenga wayelahlekile ingongoma ebalulekileyo: Ukutya akukho malunga nesondlo esisodwa. Ngokuqinisekileyo ukutya okusithoba okukhankanyiweyo kunesixa esihle seswekile, kodwa uninzi lwazo lunokuninzi olunokubonelela ngokubhekisele kwisondlo, ngelixa idonathi iphuma ingenanto. Kwaye ukuba uthelekisa inani leedonathi ezifunekayo ukuze utshatise isiqulatho seswekile kokunye ukutya, ungalibali ukuba uya kuba usonyusa iikhalori ngokunjalo.

Makhe sijonge indlela okunye ukutya okunamathela ngayo kwintlama eqhotsiweyo. Enye i-Krispy Kreme donut ecwebezelayo ineekhalori ezingama-200, i-12 grams (g) i-fat (3g saturated), i-protein ye-2g, i-fiber ye-0g, i-10g yeswekile, i-6 ekhulwini yexabiso lemihla ngemihla (DV) ye-calcium, i-2 ekhulwini ye-DV ye-vitamin C, Kwaye, kakhulu kukudana kwam, kwenziwa ngokuyinxenye ngeoyile yeoyile yesoya yehydrogen, ekwabizwa ngokuba ngamanqatha othutho.

Luna Bar Berry Almond:(Ayisafumaneki ezivenkileni ndiye ndathelekisa neLuna Nutz Over Chocolate) Iikhalori ezili-180, amafutha ali-6g (2.5g agcweleyo), 9g protein, 4g fiber, 10g sugar, 35% calcium, 20% vitamin C

Andazi ngawe, kodwa olu khetho lubonakala ngathi alunangqondo kuba ibha yeprotein ingaphezulu kwedonut phantse kuwo onke amanyathelo.

I-Starbucks Grande Caffe Latte ene-2% yobisi: Iikhalori ezili-190, ii-7g ezityebileyo (4.5g ezigcweleyo), 12g protein, 0g fiber, 17g ushukela, 40% calcium, 0% ivithamin C

Ishumi elinesibini leegrem zeswekile zivela kwi-lactose, iswekile yendalo yobisi, kunye nekofu iqulethe i-antioxidants ezomeleza impilo.

I-Subway Sweet anyanisi Teriyaki yenkukhu (isandwich ye-6-intshi): Iikhalori ezingama-370, amafutha angama-4.5g (1.5g agcweleyo), iiproteni ezingama-26g, ifayibha ye-5g, iswekile eyi-17g, i-calcium engama-35%, ivithamini C engama-30%

Ndiqokelela ukuba uninzi lweswekile apha luvela kwisosi ye-teriyaki, kwaye nokuba kunjalo, oku kusenokwenza ukhetho olungcono kakhulu lwesidlo sasemini kunesinye kunye ne-7/10 donuts.

I-Tropicana Pure Premium 100% yeJusi yeOrenji Akukho Mpopo (8 ii-ounces): Iikhalori eziyi-110, i-0g yamafutha, i-0g yeprotheyini, i-0g yefayibha, i-22g yeswekile, i-2% ye-calcium, i-137% yevithamin C.

Yonke iswekile ivela ngokwemvelo kwisiqhamo, kwaye ufumana i-14 yepesenti ye-potassium yakho kunye ne-11 yepesenti ye-folate yakho. Ukuba ubuya kuthenga i-fortified nge-calcium version, uya kudibana ne-35 yepesenti yexabiso lemihla ngemihla.

I-Yoplait Yogurt yoqobo yeBhanana yeBhanana: Iikhalori ezili-170, i-1.5g yeoli (1g egcwele), 5g protein, 0g fiber, 27g ushukela, 20% calcium, 0% ivithamin C

Ngokuqinisekileyo uninzi lweswekile lusuka kwiswekile eyongeziweyo; Nangona kunjalo, idonut ayiboneleli ngeproteyin elungileyo, ikhalsiyam, kunye nevithamini D. Iyogathi ineepesenti ezingama-20 zeemfuno zakho zemihla ngemihla zesi sondlo.

Amandla-C Vitamin Amanzi (ii-ounces ezingama-20): Iikhalori ezili-120, 0g amafutha, 0g protein, 0g fiber, 33g iswekile, 0% calcium, 150% ivithamin C

Andisoze ndithandane nokusela iikhalori, kodwa kule meko ubuncinci ufumana iivithamini ezibalulekileyo (kubandakanya iipesenti ezili-100 ze-B6 kunye ne-B12) kwisidlo sakho endaweni yeekhalori ezingenanto, kwaye ngokuqinisekileyo ugcina ngamanzi.

Ukutshiza i-Velvet Cupcake eBomvu: Iishukela ezingama-45g (I-Sprinkles ayidwelisi ulwazi lwayo lwezondlo kwindawo yayo. Iswekile isekelwe kwi Umama uJones kwinqaku.)

Ingaba ndingathini? Le yile dessert, ayisiyiyo into endinokuyikhuthaza mihla le ngokufanayo nedonut. Ndizakushiya le kwincasa yakho.

California Pizza Ikhitshi Thai Crunch Salad: Iikhalori ezili-1,290, amafutha angama-83g (9g agcweleyo), iproteni engama-45g, ifayibha eyi-15g, iiswekile ezingama-48g

Andazi nokuba mandithini ngale, ngaphandle kobu! Iikhalori kunye neeprotheyini zodwa kwesi sidlo zinokuhlangabezana neemfuno zemihla ngemihla zomfazi omncinci wosuku. Ndingathanda ukungayithelekisi nantoni na kwaye ndilibale nje ukuba ikhona.

I-Odwalla Superfood (ii-ounces ezili-12): Iikhalori ze-190, i-0.5g yamafutha (i-0g ihluthe), iprotheni ye-2g, i-fiber 2g, i-37g yeswekile, i-2% ye-calcium, i-30% yevithamin C.

Inqaku likhankanye iigram ezingama-50 zeswekile, kodwa ngokwendawo kaOdwalla, ineegram ezingama-37, kunye neepesenti ezingama-20 ze-DV ngevithamini A kunye neepesenti ezili-15 ze-DV ye potassium. Iswekile kwesi siselo yi-100 yeepesenti kwiziqhamo kunye nemifuno, enee-antioxidants ezininzi ezinamandla kunye ne-phytonutrients, i-donut ayisondeli nokusondela.

Umgca ophantsi: Xa usenza isigqibo malunga nokutya kufuneka ujonge yonke ipakethe.

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