Ka hortag sonkortu sonkorta dhiqlaha iyo xakamaynta gaajada
Cunto-karisku wuxuu ka ciyaari karaa door muhiim ah qorsheynta cuntada, gaar ahaan haddii aad qabto sonkorow. Marka caqli ahaan loo doorto, cunto fudud ayaa ku dari kara fitamiinada, macdanta, fibre, borotiinka iyo dufanka caafimaadka leh ee cuntadaada. Waxay sidoo kale kaa caawin karaan ka hortagga cunno xumada iyo sonkorta dhiiga oo hooseeya.
Dhinaca kale, cuntooyinka tayada liita waxay keeni karaan in badan oo kaloriiyo, dufan buuxa, soodhiyo, iyo sonkor, taasoo si xun u saameyn karta miisaanka, cadaadiska dhiigga, iyo sonkorta dhiigga.
Cilmi-baarisyada ayaa muujiyay in nooca snack-ka uu ku xiran yahay Tusaha Cufnaanta jirka (BMI) iyo tayada cuntada.
Cuntooyinka ay ka kooban tahay lowska, miro , iyo khudaarta ayaa u muuqda inay ku xiran yihiin cunto fiican iyo BMI hooseeya, halka cuntooyinka macmacaanka ah iyo cabitaanka macaan ee sonkorta leh ay la xiriiraan cuntooyinka saboolka ah iyo BMI ka sarreeya. Waqtiga cunnada yaryar waa inay noqotaa mid shakhsi ahaaneed waxayna kala duwanaan kartaa iyadoo ku saleysan daawooyinka , qaabka nolosha, qaabka jimicsiga, iyo sonkorta dhiiga.
20 Cunto fudud oo loogu talagalay dadka qaba Sonkorowga
Waxaa suurtogal ah in dhar dufan ah ay kaa caawin karto inaad hagaajiso cuntadaada oo aad lumiso miisaanka. Cuntooyinka hoose ee hooseeya waa caano nafaqo iyo kaloori iyo carbohydrate. Doorasho kasta oo fudud ayaa ka kooban wax ka badan 200 calories iyo 15-30 garaam oo carbohydrate ah.
1 caano macaan ah oo geedka Giriig ah oo leh 3/4 koob blueberries iyo 1 Tablespoon chia seeds
~ 200 kalori, 3g dufan, 0 g oo dufan leh, 22 g carbohydrate, 7 g fiber, 65 mg sodium, 22 g borotiinka
Beeraha Turkigu wuxuu ku daboolaa avokado iyo yaanyo (2 caleemood oo caleemo leh, turkey 2 oz, 1/3 avocado, 1 yaanyo yaryar)
~ 150 calories, 8 g dufan, 1 g oo dufan ah, 6 g carbohydrate, 4 g fiber, 500 mg sodium, 13 g oo borotiinka ah
1 basbaas oo dhan (oranji, jaalle, casaan, cagaaran) la jarjarey 2 qaado oo ah humus ama guacamool ama fidsan
~ 110 calories, 6 g dufan, 1 g oo dufan ah, 14 g carbohydrate, 5 g fiber, 120 mg sodium, 3.6 g protein
1 tufaax yar (~ 4oz) oo leh 1 qaado qaado subagga dabiiciga ah, subagga yicibta, subagga kaashka ah ama subagga qorraxda. (Haddii aadan qabin subag kudka oo aad faafinayso waxaad kala dooran kartaa noocyo cows ah oo la isku daro 15 miraha, 25 pistachios, 14 walnut walwal, 12 cashews, 25 looska)
~ 160 kalori, 8 g dufan, 1 g oo dufan ah, 20 g carbohydrate, 5 g fiber, 5gm sodium, 5 g
1 xabbo baraf ah oo la kariyey oo leh 0% cayriin cadcad ah oo geedka giriig ah iyo 5 maraq la jarjaray ama 2 qaado oo blueberries, blackberries ama raspberries.
~ 200 kalori, 0 g dufan, 0 g oo dufan leh, 27 g carbohydrate, 4 g fiber, 80 mg sodium, 18 g oo borotiinka ah
20 karootada ilmaha leh 1 qaado qaado subagga dabiiciga ah
~ 180 kalori, 8 g dufan, 1 g oo dufan ah, 23 carbohydrates, 4,5 fiber, 120 g sodium, 4 g protein
1 qajaar la jarjarey 2 qaado qaado ah ama guacamole
~ 115 calories, 6 g dufan, 1 g saturated, 15 g carbohidrates, 3 g fiber, 120 mg sodium, 4 g protein
3 koob oo salad barad ah, isbinaajo ama arugula (ama isku dar) oo leh 1 oz (1/4 koob oo shredded ah) jiiska mozzarella-partim-skim iyo 15 tamaandho cherry ah oo la cabo balsamic bakeeriga
~ 180 kalori, 5 g dufan, 3g oo dufan ah, 17 g carbohydrate, 2 g fiber, 245 mg sodium, 10 g oo borotiinka ah
3 ukunta ukunta (adag oo la kariyey) leh ulaha celis
~ 100 kalori, 0 g dufan, 5 g carbohydrate, 3 g fiber, 160 mg sodium, 12 g protein
1 qajaar la jarjaray oo leh 1 yaanyo tufaaxa ah, 1 oz oo farmaajo ah oo dufan ah, 1 qaado oo saliid saytuun ah iyo balsamic balsamic dhadhan.
~ 150 calories, 10.5 g dufan, 4.5 g oo dufan leh, 6 g carbohydrate, 2.5 g fiber, 320mg sodium, 5.5 g protein
3 koob oo hawo la duubay oo daboolay 2 qaado oo jiis ah Parmesan
~ 135 kalori, 4 g dufan, 2.0 g oo dufan, 20 g carbohydrate, 3.5 g fiber, 150 g sodium, 6 g oo borotiinka ah
7 Isku-duuduub (ama caleemaha dhirta oo dhan) - ku dar faleebo furan iyo dhir
~ 165 kalori, 6.0 g dufan, 0.5 g oo dufan ah, 25 g carbohydrate, 4 g fiber, 300 mg sodium, 5 g ah borotiinka
½ muuska oo leh 1 koob oo caano ah oo dufan, 1 koob oo baraf ah (oo laga yaabo inay caano badaan aan caano lahayn si ay u badbaadiyaan kalooriyada iyo carbohydrates)
~ 150 kalori, 2.5 g dufan, 1.5 dufan oo dufan, 27 g carbohydrate, 1.5 g fiber, 125 mg sodium, 8 g oo borotiinka ah
1 koob oo maraq khudradda cagaaran ku jirta oo hooseeya
~ 160 kalori, 4g dufan, 0.5 dufan, cagaarshohydrates 24 g, 8 g fiber, 340 mg sodium, 7 g
12 badi (hilib la dubay ama aan cayriin) oo leh ½ -3/4 koob oo ah badarka miraha oo dhan
~ 180 kalori, 7 g dufan, 0 g oo dufan leh, 25 g carbohydrate, 5 g fiber, 5gm sodium, 5 g
Midhaha miraha ah iyo miraha: 15 badmaal, 25 pistachios, 14 walaaqo, 12 cunto, laba looska - laba xabbo oo miro ah (hore: 1 tufaax yar, 1 koob caano ah, 1/2 muus, 1 1/4 koob strawberries)
~ 160 kalori, 8 g dufan, 1 g oo dufan ah, 20 g karbohidrat, 5 g fiber, 0 mg sodium, 5 g
Kebab-kalluunka : 1 koob oo watermelon ah, 1 foosto oo karis ah (oo lagu daray), ½ qajaar yar. Skewer 1 lafaha cufan, 1 feero yar yar, iyo 1 qajaar oo qajaar ah oo mid kasta oo 5 ilig ah.
~ 160 kalori, 6 g dufan, 4 g dufan badan, 17 g carbohydrate, 0.6 g fiber, 300 mg sodium, 5 g
Chips caleemaha (guriga) (1 koob)
~ 100 kalori, 5 g dufan, 6 g carbohydrate, 2 g fiber, 70 mg sodium, 2 g protein
Badbaadada Badbaadada (guriga)
~ 160 kalori, 12 g dufan, 1 g oo dufan ah, 7 g carbohydrate, 3 g fiber, 307 mg sodium, 6 g oo borotiinka ah
Xayawaan leh White Bean, Gariigta Giriigta, iyo Tamaandhiga Qorraxda Qorraxda
~ 100 kalori, 0 g dufan, 10 g carbohydrate, 3 g fiber, 55 mg sodium, 5 g protein
> Isha
> Weisenberger, J. "Saynisku wuxuu ku saabsan yahay Cunto-qabashada ." Cuntada iyo Nafaqada July / August . 2015: 14-16. Daabac.