Calorie nyob rau hauv Salad Hnav thiab Lawv Cov Kev Noj Qab Haus Huv
Lub hom phiaj ntawm ib qho khoom noj khoom haus nyias yog los txhim kho qhov tsw ntawm cov khoom xyaw hauv. Nws tsis yog xav kom poob dej khov los yog muaj zog tshaj nws. Ntau zaus, nyias hnav khaub ncaws hnyav dua thiab ua rau kom muaj calorie ntau ntau. Tus yuam sij rau siv cov khaub ncaws hnav tuaj yeem yog khaws cov khoom zoo thiab khaws koj cov khoom noj.
Muaj ob txoj hauv kev hnav khaub ncaws: cov roj uas muaj roj (vinaigrette) thiab cov uas muaj creamy raws li, feem ntau ua nrog mayonnaise, qaub cream, yogurt, lossis buttermilk.
Cov khaub ncaws hnav tuaj yeem siv ntau yam khoom xyaw, nrog rau ntau hom vinegar, tshuaj ntsuab, qhov pauv, dos, cov txuj lom, mustard, thiab qab zib.
| Balsamic Vinaigrette Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 Muab rau, li 2 dia (100 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 60 | |
| Calories los ntawm Fat 41 | |
| Tag Nroj Tsuag 4.5g | 7% |
| Saturated roj 0.5g | 3% |
| Sodium 350mg | 15% |
| Carbohydrates 2g | 1% |
| Qab zib 4g | |
* Raws li 2,000 calorie diet | |
Calories thiab roj cov ntsiab lus yuav txawv heev hauv khw yuav zaub salad dressings. Tsom xaj kom koj ib feem mus txog ib qho kev noj haus lossis ob diav hnav khaub ncaws. Qhov tshwj xeeb nyias hnav khaub ncaws, balsamic vinaigrette, tsawg dua hauv calorie ntau tshaj li lwm yam, uas muaj txog 60 nyob rau hauv ib qho kev pab.
Nco ntsoov tias nws yog siab hauv sodium. Thaum nrhiav kev hnav khaub ncaws rau cov neeg uas muaj qhov ntsev tsawg tshaj plaws ntawm sodium. Taw rau li ntawm 250mg lossis tsawg dua ntsev ntawm kev noj haus.
Healthiest Salad Dressing
Feem ntau cov zaub mov zoo tshaj plaws yog cov roj uas yog vim cov hom khaub ncaws no muaj lub plawv zoo xws li roj txiv roj , roj txiv ntoo roj, thiab cov roj txiv ntoo canola.
Txawm li cas los xij, vim hais tias tus qauv piv ua vinaigrette yog peb qhov roj rau ib qho vinegar, txawm tias cov khoom noj qab zib zoo tshaj plaws muaj calories. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum ua hauj lwm rau ib qho.
Thaum ua tau, ua rau koj tus kheej hnav khaub ncaws kom koj tswj tau cov rog, calories, thiab sodium.
Yog tias koj ua koj cov ris tsho hauv tsev koj tuaj yeem txo cov ntsiab lus sodium ntau los ntawm flavoring nrog txiv qaub, ib qho me me ntawm txiv kab ntxwv kua txiv, los yog qee kua txiv hmab txiv ntoo cider. Koj tseem tuaj yeem ntxiv qej, scallions, lossis qoob loo ntxiv cov qab thiab txo cov roj cov roj kom cov calorie ntau dua.
Thaum ua koj tus kheej hnav khaub ncaws, nco ntsoov ua kom nws ua ntej siv kom paub meej tias cov khoom xyaw yog emulsified ua ke. Yog hais tias koj tsuas yog hnav khaub ncaws ib feem ntawm nyias, tsom kom koj cov roj rau ib teaspoon los yog ob thiab ntse nrog koj nyiam hom vinegar.
Koj tuaj yeem txo cov calorie ntau ntau nyob rau hauv hnav khaub ncaws los ntawm kev yuav khoom cov ris tsho uas muaj cov tshuaj pleev. Los ntsaws koj cov zaub xam lav rau hauv koj qhov hnav khaub ncaws tsis txhob tso cov khaub ncaws hnyav dua koj cov zaub xam lav kom txo koj cov calorie kom tsawg.
Ntawm lub khw yuav zaub nyias cov ntaub qhwv, qee cov qis calorie cov roj uas yog cov roj raws li cov uas tau hais tias lub teeb pom kev . Feem ntau, cov khaub ncaws hnav yuav muaj dej ua thawj zaug. Lawv muaj xws li lub teeb balsamic thiab lub teeb Italian. Nco ntsoov nyeem cov ntawv, tab sis, vim tias cov khaub ncaws no yuav muaj ntsev ntau dua thiab qab zib. Txhob cia cov uas muaj siab fructose pob kws phoov . Xwb, koj tuaj yeem xaiv qhov kev xaiv ntau-rog thiab txo koj feem.
Lwm hom kev xaiv muaj xws li Balsamic Vinaigrette, Italian, Liab Wine Vinaigrette, Kua Cider Vinaigrette, thiab Herbed Vinaigrette.
Cov Khoom Noj Uas Tsis Muaj Kev Nyuaj Tshaj
Qhov tsis zoo rau cov khoom qab zib yog cov uas ua nrog ntxiv qab zib, qaub cream, mayonnaise thiab qe qe. Cov hom khaub ncaws no yog nplua nuj nyob hauv calories, ntxiv qab zib, thiab roj saturated. Lawv tuaj yeem ua tau ntau dhau heev lawm thiab ntau zaus ua rau noj zaub mov zoo noj.
Muaj qee yam ntawm cov hnyuv ntxwm tsis zoo muaj xws li Creamy Caesar, Creamy Italian, Ranch, thiab Lavxias hnav khaub ncaws. Piv txwv, raws li muab piv rau ib tus kab mob balsamic vinaigrette, ob dia ntawm Creamy Caesar hnav khaub ncaws muaj 170 qog thiab 18 gram roj, piv rau 90 calories thiab 9 grams roj.
Yuav Tsum Saib Xyuas Thaum Yuav Tsum Khoom Noj Ncuav Hnav
Saib rau kev hnav khaub ncaws uas tsis muaj ntau tshaj li 100 calorie ntau ntau (tsawg tshaj li tsawg dua) nyob rau hauv ib zaug xwb ob diav. Qhov no zoo ib yam li cov calorie ntau ntau hauv ob teaspoons ntawm cov roj.
Koj kuj tseem xav nrhiav ib lub hnab khaub ncaws hnav uas muaj cov ntsiab lus tsawg sodium. Khw muag khoom siv yuav tsum muaj cov roj ntsha tuaj yeem muaj ntsev ntau vim tias nws xav tau ntev ntev hauv txee. Tsom kom yuav cov khaub ncaws hnav uas muaj 250 mg los yog tsawg dua ntawm cov tshuaj sodium (qhov no yuav nyuaj rau nrhiav kom nrhiav tau qis tshaj plaws uas koj tuaj yeem nrhiav tau).
Tsis tas li ntawd, yuav nqus nyias cov ris tsho uas muaj roj tuaj. Saib cov khoom xyaw thiab xaiv cov roj ntsha xws li cov roj zaub los yog cov txiv roj roj ntxiv. Yog hais tias cov khoom xyaw muaj ntxiv rog muaj xws li qe qe, qe, los sis cheese , qhov hnav yog zaum hauv cov calorie ntau ntau.
Nws tsis yog yuav tsum tau yuav khoom tsis muaj suab thaj ntxiv. Thaum lub hom khaub ncaws no yuav muaj tsawg calorie ntau ntau thiab carbohydrate, nws feem ntau hloov nrog cov khoom qab zib thiab cov khoom qab zib thiab tsis muaj lub plawv-noj qab nyob zoo siv los ua lwm yam roj-raws li hnav khaub ncaws. Peb xav tau ib co roj kom thiaj nqus tau cov roj muaj dej-soluble vitamins. Tsis tas li ntawd, lub plawv-noj qab nyob zoo yam li roj txiv roj yuav pab tau nyob rau hauv satiety thiab muaj txiaj ntsig teebmeem ntawm cov cholesterol. Es tsis txhob, kom txo tau calorie noj, txo cov ntau ntawm cov vinaigrette koj siv los hnav koj cov zaub xam lav.
Nws tseem tsis tas yuav yuav cov neeg tsis muaj rog lossis hnav cov roj hnyav, vim tias cov khaub ncaws no feem ntau muaj cov suab thaj ntau thiab cov ntsev ntawm cov ntses ua rau cov khoom noj tsis zoo los ntawm cov rog thiab ua rau lwm qhov.
Kev Noj Qab Nyob Zoo Siv Cov Zaub Mov Hnav
Siv cov khoom siv nyias ris tsho ua rau marinate nqaij qaib , qaib cov txwv , lossis nqaij npuas . Los yog hnav koj cov zaub xam lav nrog cov roj pleev xim, ua zaub ua rau me me los yog hloov cov txiv mayonnaise, butter, thiab cov kua nplaum nplaum ua rau hnav rau tag nrho cov qhaub cij thiab zaub xam lav zoo li tuna los yog qaib. Koj tuaj yeem txuag ntawm calories thiab saturated rog li no.
Nco ntsoov ntawm koj qhov kev pab thiab yog tias koj xav tau ntau dua ntxiv ntxiv vinegar, xws li kua txiv, balsamic, lossis dawb caw.
> Source:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib Phau Ntawv ntawm Chav Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice-Hall, 2003: 753