Cov qos yaj ywm ua rau ib lub tais zoo, tab sis qhov teeb meem tsis sib haum yuav ua rau kom cov ntsev, cov rog, calorie suav thiab tig qhov no kom noj qab haus huv veggie mus rau qhov khoom noj khoom haus phem. Ntawm no yog saib ntawm calorie suav hauv ib lub qos ci thiab ua li cas cov duab hloov thaum koj ntxiv ntau toppings.
Nruab Nrab Quav Ntsuab: 150 Calories
Ib nrab qav txheej hauv av qos yaj ywm (li ntawm peb inches inch) muaj li 150 calorie ntau thiab txog 5 grams fiber ntau, uas yog qhov tseem ceeb rau kev noj qab haus huv hnyuv. Nws yog ib qho tseem ceeb ntawm cov vitamins thiab minerals.
Qhov tseem ceeb. Ib tug me me ci qos yaj ywm (li 2 inches inch) muaj li 130 calorie ntau ntau thaum muaj ib tug loj baked qos (txog 4 inches inch) yuav muaj txog 275 calories.
Toppings xws li butter, qaub cream, thiab cheese yuav ntxiv ntau dua (qee zaum ntau ntau) calories. Tab sis koj tseem tuaj yeem pom cov khoom sib dhos uas qis dua hauv calorie ntau ntau, los yog, yam tsawg kawg, loaded nrog cov khoom noj zoo.
Nqa nqes mus saib pes tsawg calorie ntau koj lub pob ntxiv thiab tej zaum yuav nrhiav tau ob peb lub tswv yim tshiab rau koj cov nplooj tom qab ci qos yaj ywm.
Medium ci qos yaj ywm nrog Butter: 250 Calories
Ib qho puv dia npu ntawm butter muaj txog 100 calorie ntau ntau, yog li ntawd coj tau ib qho nruab nrab ci qos txog 250 calorie ntau ntau. Tab sis, ib qho me me me ntawm butter tsuas ntxiv txog 35 calories, yog li ntawd ib me me ci qos nrog ib plhaub ntawm butter yuav tsum muaj tsawg dua 170 calories. Nyob rau lwm cov tes, ib tug loj qos to topped nrog ob dia ntawm butter tau ze rau 500 calories.
Nruab Nrab Qos Qos Nrog Qaub Lee: 210 Calories
Ob lub tablespoons qaub nplaum ntxiv txog 60 calorie ntau ntau ces koj yuav ua tau me ntsis ntau dav (piv rau butter) thiab tseem ua rau calorie ntau ntau rau hauv kos. Ib nrab nrab qos yaj ywm nrog ob dia ntawm qaub cream muaj txog 210 calorie ntau ntau. Ib tug me me ci qos yaj ywm nrog ib tug tablespoon ntawm qaub cream muaj li ntawm 160 calories thiab ib tug loj ci qos nrog peb diav muaj nyob ib ncig ntawm 365 calorie ntau ntau. Chives tsis ntxiv tej calorie ntau ntau.
Medium Twice Baked Potatoes: 160 Calories
Lub ntsuas calorie rau ob zaug txha ci qos yaj ywm txawv nyob ntawm seb koj ua li cas. Ib me me ob zaug zaub qos yaj ywm ua nrog me ntsis mis nyuj thiab qaub cream yuav tsum muaj ze li ntawm 160 calories, tab sis ntxiv cheese lossis nqaij npuas kib ua ke yuav tuaj yeem nqa calorie suav. Ib tug loj ob zaug ci qos yuav muaj 300 calories dua.
Medium ci qos yaj ywm nrog Cheese ntses thiab Broccoli: 400 Calories
Thaum broccoli tsis tshua muaj calorie ntau ntau (thiab ua tau zoo rau koj), lub cheese sau ib leeg ntxiv tau ntxiv txog 200 rau 300 calories. Ib nrab qos yaj ywm nrog zaub qhwv thiab cheese sauce yuav muaj ze ntawm 400 calories, thiab ib tug loj yuav muaj ze rau 600. Txawm li cas los, yog tias koj ntxiv nqaij sawb.
Tshaj tawm ib nrab los yog ntau dua ntawm cov cheese sauce calorie los ntawm koj top koj qos yaj ywm nrog ib qho loj noj steamed broccoli thiab sprinkle ib tablespoon los yog ob tug ntawm shredded cheddar cheese on to top.
Medium ci qos yaj ywm nrog Chili: 225 Calories
Ib feem ntau ntawm cov kua qaub tuaj yeem ua ib qho qos yaj ywm rau hauv pluas mov tag nrho thiab muab cov khoom muaj protein, fiber, thiab antioxidants li lycopene. Ib nrab yog ib nrab ntawm cov qos yaj ywm nrog lub cev ntim qe ntawm chili yuav tsum muaj ze li ntawm 200 mus rau 250 calories, tab sis muaj qos yaj ywm laden nrog chili, cheese, thiab qaub cream yuav ntxeev cov calorie nplai ntawm 600 los yog ntau dua.
Nruab Nrab Qos Cov Qos Ncuav Quav: 250 Calories
Cov taum ci tau ntxiv cov protein, fiber ntau, thiab cov ntxhiab tsw ntxiv rau ib qho ci qos yaj ywm. Txog ib nrab ib khob ntxiv dua li 100 calorie ntau ces yog qhov nruab nrab ci qos yaj ywm nrog taum yuav muaj 250 calorie, uas yog tsis zoo rau kev noj haus. Ib tug loj qos nrog ib tug tag nrho khob ntawm ci taum muaj txog 400 calorie yog tseem tsis phem. Ntxiv ib sab zaub los yog zaub ntsuab, thiab koj tau noj zaub mov zoo.
Medium Baked Potato With Tuna thiab Mayo: 275 Calories
Lwm txoj kev uas yuav tig ib tug ci qos yaj ywm rau hauv pluas mov yog mus rau sab saum toj nws tawm nrog ib co kaus poom tuna thiab ib lub dab ntawm mayonnaise. Ib nrab qos yaj ywm nrog ib nrab tau ntawm tuna thiab ib nrab tablespoon ntawm mayo muaj tsawg dua 275 calorie, thiab koj yuav tau txais cov roj protein ntxiv thiab omega-3 yam los ntawm cov tuna.
Ib tug loj qos nrog ib tug tag nrho tau ntawm tuna thiab ib tug tablespoon ntawm mayo muaj tsawg dua 450 calorie ntau ntau. Tshaj tawm koj cov tuna dub qos yaj ywm los ntawm kev siv txo qis-calorie mayonnaise los yog skipping nws tag nrho ua ke. Khwv tau ob peb calorie ntau ntau thaum koj yuav tuna ntim hauv dej es tsis yog roj.
Nruab Nrab Qos Qws Nrog Cheese, Nqaij thiab Pineapple: 300 Calories
Ntawm no yog ib qho nthuav twist rau cov raug "khoom noj" ci qos yaj ywm. Ntxiv qis tsev cheese, ob peb lub pob zeb, thiab ob peb pineapple chunks. Yuav kom ntau ntxiv, ib khob peb lub hlis ntawm cov nqaij npua ntxiv txog 50 calories, ib nrab khob tsev cheese ntxiv txog 80 thiab ib nrab khob ntawm pineapple ntxiv 40 calories. Cov toppings coj ib tug loj ci qos txog li 450 calorie ntau ntau. Ib nrab qos yaj ywm nrog tsawg dua ntawm txhua qhov saum toj kawg nkaus yuav tsum muaj ntau tshaj 300 calories.
Medium ci qos yaj ywm thiab Salsa: 190 Calories
Ib txoj kev yooj yim ntxiv cov as-ham thiab tsw rau ib qho uas tsis muaj nqaij nyoos tsis ntxiv ntau cov calorie ntau ntau yog ntxiv rau kev pabcuam pub dawb rau koj tus menyuam nyiam salsa. Ib nrab khob ntawm salsa muaj tsawg dua 40 calorie ntau ntau, uas coj tau ib nrab qos yaj ywm rau qis txog 190 calorie ntau ntau thiab ib qho qos yaj ywm loj loj yuav tau nyob hauv 400 calorie ntau ntau.
Lo Lus Ntawm
Ib tug ci qos yaj ywm muaj peev xwm ua hauj lwm raws li ib tug cua sab phaj los yog yuav ib pluas mov nyob rau hauv nws tus kheej. Nco ntsoov sab saum toj koj cov qos yaj ywm nrog kev noj qab haus huv toppings uas ntxiv cov zaub mov muaj txiaj ntsim zoo thiab tsis ua txhaum koj cov calorie txhua hnub.
> Source:
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "USDA Cov Khoom Pub Cov Khoom Noj."