Qhov Zoo Tshaj Plaws Qhov Zoo Tshaj thiab Phem Qhov Zoo Tshaj
Yog tias koj sim ua kom muaj kev noj haus zoo, koj yuav zam tau cov khoom noj txom ncauj thiab chips. Tab sis dab tsi txog cov khoom txom ncauj crackers? Tau crackers yuav noj qab nyob zoo? Muaj ob peb hom uas zoo tshaj lwm tus thiab txawm tias ob peb tug uas muab qee yam khoom noj muaj txiaj ntsig.
Cracker Calories thiab Khoom Noj
| Nqaij Zaub Mov Ntsev Zaub Mov | |
|---|---|
| Kev Pab Cuam 5 Qab Zib (16 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 70 | |
| Calories los ntawm Rog 14 | |
| Tag Nrho Rog 1.5g | 2% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0.5g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 150mg | 6% |
| Tshuaj Ntshav 15mg | 0% |
| Carbohydrates 12g | 4% |
| Kev noj haus Fiber 0 g | 0% |
| Qab zib 0g | |
| Protein 1g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 4% | |
| > * Raws li 2,000 calorie diet | |
Thaum peb coob leej xav txog crackers peb xav txog cov ntses-lub daj, lub plhaub, lub kib nplej uas peb nquag noj nrog kua zaub los yog topped nrog txiv laum huab xeeb . Cov khib nyiab no yog tsim los ntawm ntau lub tuam txhab, tab sis cov lus qhia txog khoom noj khoom haus rau cov ntsev muaj kev ncaj ncees ntawm cov hom.
Ib qho kev pab rau saltines (5 crackers) muaj 70 calories, 12 carbohydrates thiab 1 gram protein. Qee hom ntawm cov ntsev (thiab lwm cov qhob noom) yog ua nrog cov roj ntsha hydrogenated los yog roj rog. Cov kws kho mob pom zoo kom koj txo los sis tshem tawm koj cov roj ntsha ntawm trans roj.
Yog li cas yuav ua tau li cas calorie calories piv rau cov calorie ntau hom qoob loo?
- Ib qho kev siv cov graham crackers (ib tus duab loj loj) muab 59 calories, 1.4 grams roj, 11 grams carbohydrate, 4.4 grams qab zib thiab ib hom tshuaj protein.
- Ib qho kev pabcuam ( Original Cherry ) ( Thawj Cheebtsam) tau muab 120 calories, 4 grams roj, 20 grams carbohydrate, 3 grams fiber ntau thiab 3 grams ntawm cov protein.
- Ib qho kev pab ntawm Pretzel Crisps (11 crackers) muab 100 calories, 0 grams roj, 24 grams carbohydrate, thiab 2 grams protein.
- Ib qho kev pabcuam ntawm Carr's Lub Rooj Sab Nraud Werder Crackers (Thawj) muab 60 calories, 1 gram roj, 10 grams carbohydrate, thiab 1 grams ntawm cov protein.
- Ib qho kev pab cuam ntawm Wasa Light Rye Crisp Cij muab 60 calories, 0 grams roj, 15 grams carbohydrate, thiab 3 grams fiber ntau.
Thaum koj xam cov calories hauv crackers, nco ntsoov tias dab tsi koj tso rau saum cov cracker ntxiv tau ntau calorie ntau tshaj li qhov cracker nws tus kheej. Ib qho kev pabcuam me me ntawm txiv laum huab xeeb (ob diav) yuav ntxiv 190 calorie ntau ntau thiab 16 gram roj rau koj cov khoom noj txom ncauj.
Tsawg Healthy Cracker Choices
Qee cov crackers ntau dua hauv calorie ntau dua thiab muaj roj ntau dua. Tej zaum koj yuav xav tsis thoob tias koj paub tias qee cov pob kws crackers kuj tau nrog qab zib . Yog li nws yog ib qho tseem ceeb uas yuav tau xyuas cov khoom xyaw es thiaj li nrhiav tau qhov kev mob siab tshaj plaws.
- Qaub qws Kawb pob qws yog ua los ntawm qab zib thiab siab fructose pob kws phoov. Ib qho hnyuv ntxwm (4 crackers) muab 70 calorie ntau ntau, 3 grams roj, 9 grams carbohydrate, thiab tsawg tshaj li ib yam kab ntawm cov protein.
- Ritz Crackers yog ua los ntawm qab zib, siab fructose pob kws phoov thiab cov roj ntsha roj (trans roj). Ib qho kev pabcuam nkaus xwb yog 80 calories, 0 grams roj, 10 grams carbohydrate, 1 gram qab zib thiab 1 gram ntawm cov protein.
- Nplej Cov Qos kuj ua nrog qab zib. Ib qho kev noj haus tsuas pub 140 calories, 5 grams roj, 22 grams carbohydrate, 3 grams fiber, 4 grams qab zib thiab 2 grams protein.
Thiab zoo li cas txog cov khoom noj txom ncauj nrov? Ib qho kev noj haus ntawm Cheez-Cov nplaum (27 crackers) muaj 150 calories, 8 grams roj, 17 grams carbohydrate, thiab 3 grams protein.
Cov nplaum ntses pob txha muaj 140 calories, 5 grams roj, 20 grams carbohydrate, thiab 3 grams protein.
Yuav Xaiv Qhov Kev Nyuaj Siab Zoo Li Cas
Feem ntau ntawm cov crackers tsis muab cov txiaj ntsim kev noj qab haus huv tseem ceeb. Thiab txij li peb feem ntau peb noj lawv ua khoom noj txom ncauj, lawv tuaj yeem yooj yim ntxeev cov calorie nplai hauv kev coj tsis ncaj . Li ntawd, puas muaj lwm txoj hauv kev xaiv tus kws kho mob kom tsis muaj mob?
Muaj yog. Ntxiv rau calorie suav, cov grams fiber ntau hauv koj lub tshuab ua zog yuav pab txhawb koj cov zaub mov zoo. Vim li cas? Vim tias noj fiber ntau yuav pab koj zoo siab thiab txaus siab tom qab noj mov. Cov neeg uas noj ntau dua fiber ntau yuav noj tsawg dua tom qab lawv noj mov los yog khoom noj txom ncauj.
Yog li ntawd, yog tias koj tab tom sim mus cuag lossis tswj xyuas kom noj qab haus huv , nrhiav crackers uas muaj fiber ntau.
Txhawm rau nrhiav ib lub thawv ntim nrog ntau daim foos hauv qab cov ntawv qhia zaub mov noj thiab nrhiav lo lus "tag nrho cov qoob loo" nyob rau hauv ib qho ntawm thawj cov khoom hauv cov khoom xyaw. Cov qhob noom qhwv lub npe yog tsim los ntawm whole grains. Los yog ib qho kev pab cuam ntawm Wasa Fiber Nres Tag Nroj Tsuag Crisp Cij muab 60 calories, 1 gram roj, 14 grams carbohydrate, 5 grams fiber ntau thiab 3 grams protein.
Txoj Kev Zoo Tshaj Plaws Rau Khoom Noj Khoom Haus Kom Noj Qab Haus Huv
Yog tias koj nyiam noj khoom txom ncauj thiab khaws cia rau hauv koj lub tsev ces ua tib zoo saib seb koj khaws cia rau qhov twg . Ib yam li tej daim tawv nqaij, peb muaj kev nyiam rau cov neeg tawg rog. Vim li ntawd, cov neeg txawj noj qab haus huv xav kom koj khaws cov khaub thuas kom tsis pom.
- Cov khoom hauv tsev los yog cov thawv rau khoom qis yog qhov zoo tshaj plaws. Yog tias koj yuav tsum ua haujlwm nyuab me ntsis mus rau koj cov khoom noj txom ncauj nyiam, koj yuav tsis tshua nco txog qhov tsis txaus siab.
- Tsis txhob noj khoom txom ncauj hauv lub txee. Koj lub txee chav ua noj yog qhov chaw phem tshaj plaws khaws koj cov khaub thuas thiab daim tawv nyias. Vim li cas? Vim tias koj yuav dhau mus ntxias noj khoom txom ncauj rau lawv thaum koj tsis tshaib plab.
- Khw cov khoom noj txom ncauj hauv lub hnab ntim hnab los yog lub thawv. Thaum khaws cov crackers hauv lub thawv ntim khoom rov qab tuaj yeem pab tau kom ntev dua, koj poob qhov txiaj ntsim ntawm Daim Ntawv Qhia Txog Khoom Noj Thaum koj muab pov tseg rau hauv pob. Los ntawm kev khawb pob ntxhuav hauv thawj lub thawv ntawv, koj muaj kev ceeb toom ntawm cov calorie thiab roj grams thiab tus txheem txheem loj.
Thiab thaum kawg, thaum koj xaiv khoom txom ncauj rau cov crackers, tsis txhob noj ncaj qha tawm ntawm lub khob. Nws yuav luag tsis nco qab txog ntawm ntau npaum li cas koj nyob nraum noj thaum koj mindlessly khoom txom ncauj tawm ntawm lub pob. Xwb, siv ob peb crackers xwb, muab cia rau hauv ib lub phaj nrog koj txoj kev noj qab haus huv kom zoo tshaj plaws thiab txaus siab rau ib zaug xwb.