Zakudya 15 Zabwino Kwambiri Zokhala ndi Mapuloteni Achangu Zomwe Mungadye

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M'dziko labwino, titha kuphika kufalikira kwazakudya zilizonse. Koma zakudya zachangu nthawi zina ndi njira yokhayo. Malinga ndi National Academy of Medicine , akuluakulu ayenera kuyesetsa kuti tsiku lililonse osachepera 0,8 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi, kapena pafupifupi magalamu 7 pa mapaundi 20 aliwonse. Izi zikutanthauza kuti mudzafuna pafupifupi magalamu 20 pa chakudya chilichonse, perekani kapena mutenge, kuti mukhalebe mulingo womwe waperekedwa. Mwamwayi, pali maunyolo ambiri odyera omwe ali ndi zosankha zomwe zimapereka mapuloteni okhutiritsa (osati ma carbs oyeretsedwa). Kuchokera ku McDonald's McDouble kupita ku Starbucks Mabokosi osavuta a mapuloteni, nawa zakudya 15 zabwino kwambiri zokhala ndi mapuloteni ambiri m'matcheni odziwika kwambiri.

Zogwirizana: Zamasamba 20 Zokhala Ndi Mapuloteni Ochuluka Oti Muwonjezere Pazakudya Mwanu

1. McDonald's McDouble

Pa kutumikira: 400 calories, 20g mafuta, 33g carbs, 2g fiber, 7g shuga ndi 22g mapuloteni

Timapeza: Nthawi zina saladi samangodula. Mwamwayi, McDonald's McDouble, (omwe amadziwika kuti ma patties awiri a ng'ombe, tchizi cha ku America, pickles, ketchup, anyezi ndi mpiru) ndi otsika kwambiri mu ma calories ndi carbs poganizira kuchuluka kwa mapuloteni omwe amapereka. Ngati mukufuna, mutha kusiya tchizi ndikutaya ma calories 50 ndi magalamu 4 amafuta.

2. Saladi Yowotcha Nkhuku ya Arby

Pa kutumikira: 250 calories, 14g mafuta, 8g carbs, 3g fiber, 4g shuga ndi 25g mapuloteni

Ngakhale masaladi ambiri othamanga mwachangu amangokhala mankhuku ankhuku pabedi la letesi wowoneka ngati thanzi, Arby's imapereka mtundu wokhala ndi nkhuku yokazinga. Tsabola nyama yankhumba, phwetekere, cheddar ndi ma ranch kuvala mozungulira kuti adye chakudya chamasana (kapena chakudya chamadzulo).

3. Chick-Fil-A Ndimu Kale Kaisara

Pa kutumikira: 470 calories, 24g mafuta, 22g carbs, 0g fiber, 8g shuga ndi 43g mapuloteni

Njira ina ya saladi yokhala ndi mapuloteni ambiri ndi kumasulira kwa Chick-Fil-A kwa Kaisara wakale. Parmesan yometedwa, zinyenyeswazi za mkate wa panko ndi ma wedge a mandimu amamveka bwino kwambiri 2021.

4. Saladi ya Apple Pecan ya Wendy

Pa kutumikira: 460 calories, 23g mafuta, 26g carbs, 5g fiber, 18g shuga ndi 39g mapuloteni

Kuphatikiza kwa maapulo, cranberries zouma, ma pecans okazinga ndi tchizi chophwanyika cha buluu zimamveka pang'ono zaka za m'ma 90s ndipo tili nazo. Pitirizani kuvala mosavuta ngati mukufuna kuchepetsa kuchuluka kwa shuga.

5. Chipotle Salad with Chicken, Fajita Vegetables and Roasted Chili-Corn Salsa

Pa kutumikira: 295 calories, 8.5g mafuta, 24g carbs, 6g fiber, 7g shuga ndi 37g mapuloteni

TBH, mndandanda wa Chipotle ndi wokhudza kusakaniza ndi kufananitsa, kotero ndi amodzi mwa malo odyera osavuta kupeza njira yathanzi. Koma kuti zikhale zosavuta, tikukulimbikitsani kusinthana mbale yanu ya burrito kuti mukhale saladi (palibe mpunga wofanana ndi ma carbs ochepa) ndikuwonjezera salsa ya chimanga yotsekemera-yokwanira m'malo mwa kuvala.

6. Shake ShackBurger (Letesi Manga)

Pa kutumikira: 320 calories, 24g mafuta, 2g carbs, 0g fiber, 1g shuga ndi 21g mapuloteni

Ku Shake Shack, mutha kupempha sangweji iliyonse pamenyu kuti iperekedwe mu letesi yokulunga m'malo mwa bun wamba. Ngakhale kuti izi sizidzawonjezera mapuloteni, zidzachepetsa kuchuluka kwa chakudya chamagulu ndi magalamu 24-ofunika ngati mukuyang'ana kudya kwanu kwa carb.

7. Subway 6-inch Oven Wokazinga wa Nkhuku Sub

Pa kutumikira: 270 calories, 4.5g mafuta, 41g carbs, 5g fiber, 8g shuga ndi 21g mapuloteni

Menyu ya Subway's Fresh Fit imaphatikizapo zinthu zokhala ndi mapuloteni ochulukirapo, kuphatikiza ma calories 400 kapena kuchepera komanso magawo awiri a masamba. Kuti muwonjezere zakudya, sungani masangweji anu pamwamba zonse zamasamba.

8. McDonald's McChicken

Pa kutumikira: 400 calories, 21g mafuta, 39g carbs, 1g fiber, 5g shuga ndi 14g mapuloteni

FYI, McDonald's yachepetsa mndandanda wake kuyambira COVID-19, koma mtunduwo umagwirabe ntchito OG McChicken. Gwirani mayo, ndipo mudzameta ma cal 100 ndi magalamu 11 amafuta.

9. Starbucks Chickpea Kuluma ndi Avocado Protein Box

Pa kutumikira: 560 calories, 37g mafuta, 43g carbs, 13g fiber, 7g shuga ndi 15g mapuloteni

Zakudya zopanda nyama zomwe zimakhalabe ndi mapuloteni ambiri ndizochepa, koma njira iyi ya Starbucks ndiyokhazikika pamitengo. ndi ali ndi 15 magalamu a zinthu zabwino. Zimakhalanso ndi fiber zambiri kuti mumve zambiri.

10. Nkhuku Yokazinga ya Starbucks ndi Bokosi la Mapuloteni a Hummus

Pa kutumikira: 300 calories, 9g mafuta, 32g carbs, 7g fiber, 6g shuga ndi 22g mapuloteni

Chinthu china chokhala ndi mapuloteni ambiri pa khofi wotchuka kwambiri ndi nkhuku yokazinga ndi bokosi la hummus, lomwe lili ndi 22 magalamu a mapuloteni ndi magalamu 9 okha a mafuta.

11. Chick-Fil-A 3-Piece Yowotcha Nuggets

Pa kutumikira: 130 calories, 3g mafuta, 1g carbs, 1g fiber, 0g shuga ndi 51g mapuloteni

Chivomerezo: Timakonda zankhuku. Ndani satero? Mtundu wowotcha wa Chick-Fil-A uli ndi ma gramu 25 a mapuloteni mu magawo asanu ndi atatu koma ma gramu atatu okha amafuta (poyerekeza ndi magalamu 11 amtundu wokazinga).

12. Taco Bell Soft Taco

Pa kutumikira: 180 calories, 9g mafuta, 17g carbs, 3g fiber, 1g shuga ndi 9g mapuloteni

Taco Bell pakadali pano akupereka mndandanda wocheperako chifukwa cha COVID, koma taco yachikhalidwe yofewa ya ng'ombe imakhala ndi chiŵerengero chabwino cha mapuloteni ku china chilichonse, ngakhale mutayitanitsa ziwiri kuti mupange chakudya chokhutiritsa.

13. Taco Bell Burrito Supreme, Fresco Style

Pa kutumikira: 340 calories, 11g mafuta, 48g carbs, 98g fiber, 4g shuga ndi 14g mapuloteni

Nyemba ndi ng'ombe mu burrito ya Taco Bell imawonjezera fiber ndi mapuloteni, motsatana. Konzani mawonekedwe anu a fresco kuti mutaya kirimu wowawasa ndi tchizi ndikuchepetsa mafuta ndi zopatsa mphamvu.

14. Panera Mkate Turkey Sandwich

Pa kutumikira: 520 calories, 20g mafuta, 54g carbs, 4g fiber, 4g shuga ndi 32g mapuloteni

Inde, sangweji ya turkey ya Panera imakhala ndi magalamu 20 a mafuta pa kutumikira, koma magalamu 3.5 okha ndi mafuta odzaza. Kuphatikiza apo, mutha kuyitanitsa theka kuti muchepetse kuchuluka kwake, bwino, theka (kapena kungopempha mayonesi).

15. Dunkin 'Veggie Dzira Loyera Omelet

Pa kutumikira: 290 calories, 13g mafuta, 27g carbs, 5g fiber, 4g shuga ndi 17g mapuloteni

Tikudziwa kuti dzina likuti omelet, koma iyi ndi sangweji. Komabe, chakudya cham'mawa chopepuka kwambiri cha Dunkin chili ndi ma gramu 17 a mapuloteni ndi ma calories 290 okha. Mmawa wabwino, ndithudi.

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