Adduunyada ugu habboon, waxaan ku karineynaa faafin faahfaahsan cunto kasta. Laakin cunto degdeg ah Mararka qaarkood waa ikhtiyaarka kaliya. Sida laga soo xigtay Akademiyada Qaranka ee Caafimaadka , dadka waaweyni waa inay higsanaadaan ugu yaraan 0.8 garaam oo maalinle ah borotiinka Kiilooga miisaanka jidhka, ama qiyaastii 7 garaam 20 kiilo kasta. Taasi waxay la macno tahay inaad u baahan doonto ku dhawaad 20 garaam cunto kasta, bixi ama qaado, si aad ugu sii jirto tirada la soo jeediyay. Nasiib wanaag, waxaa jira silsilado makhaayado badan oo leh ikhtiyaaro bixiya kobcinta borotiinka lagu qanco (oo aan kaliya ahayn karbohaydraytyo la safeeyey). Laga soo bilaabo McDonald's McDouble ilaa Starbucks Sanduuqyada borotiinka ee ku habboon, halkan waxaa ah 15-ka cunto ee ugu wanaagsan ee borotiinku ku badan yahay ee cuntooyinka degdega ah ee qaar ka mid ah silsiladaha ugu caansan agagaarka.
LA XIRIIRA: 20 khudaar oo borotiin badan leh oo aad ku dari karto cuntadaada
McDonald's
1. McDonald's McDouble
Halkii adeeg: 400 kalori, 20g baruur, 33g karbohaydraytyo, 2g fiber, 7g sonkor ah iyo 22g borotiin ah
Waxaan helnaa: Mararka qaarkood salad kaliya ma gooyn doono. Nasiib wanaag, McDonald's McDouble, (oo loo yaqaan laba xabbadood oo hilib lo'aad ah, jiis Mareykan ah, pickles, ketchup, basasha iyo iniin khardal ah) ayaa aad ugu hooseeya kalooriyada iyo karbohaydraytyada iyadoo la tixgelinayo qaddarka borotiinka ay bixiso. Haddii aad rabto, waxaad nici kartaa jiiska oo aad lumin kartaa 50 kalori iyo 4 garaam oo baruur ah.
Arby's
2. Arby's Roast Chicken Entré Salad
Halkii adeeg: 250 kalori, 14g baruur, 8g karbohaydraytyo, 3g fiber, 4g sonkor ah iyo 25g borotiin
Inkasta oo saladh badan oo cunto degdeg ah ay yihiin digaag digaag oo sariirta salaar ah oo u ekeysiiyay caafimaad ahaan, Arby's waxay bixisaa nooca digaag la dubay. Hilibka doofaarka ee basbaaska, yaanyo, cheddar, iyo dhaymada ranch-ka ee labbiska ku wareegsan qadada buuxinta (ama cashada).
Chick-Fil-A3. Chick-Fil-A Lemon Kale Kaysar
Halkii adeeg: 470 kalori, 24g baruur, 22g karbohaydraytyo, 0g fiber, 8g sonkor ah iyo 43g borotiin
Doorasho kale oo borotiin ah oo salad ah ayaa ah Chick-Fil-A's rendition of kale Caesar. Parmesan oo la xiiray, rootiga panko iyo labeen liin cusub ayaa dareensiiya aad 2021.
Wendy's4. Wendy's Apple Pecan Salad
Halkii adeeg: 460 kalori, 23g baruur, 26g karbohaydraytyo, 5g fiber, 18g sonkor ah iyo 39g borotiin
Isku darka tufaax, karanberries la qalajiyey, pecans dubay iyo farmaajo buluug ah oo la jajabiyey ayaa dareemaya wax yar '90s' waana ku jirnaa. Si fudud u dhaymo haddii aad rabto in aad ka ilaaliso xaddiga sonkorta ugu yar.
Chipotle
5. Salad Chipotle leh Digaag, Khudaar Fajita ah iyo Salsa basbas-galley la dubay.
Halkii adeeg: 295 kalori, 8.5g dufan, 24g karbohaydraytyo, 6g fiber, 7g sonkor ah iyo 37g borotiin
TBH, Chipotle's menu waa wax walba oo ku saabsan isku-dhafka iyo isku-dhafka, markaa waa mid ka mid ah makhaayadaha ugu fudud ee lagu helo ikhtiyaar caafimaad leh. Laakiin si aad uga dhigto mid ka sii fudud, waxaan kugula talineynaa inaad ku beddesho baaquli burrito-gaaga caadiga ah ee salad (ma jiro bariis u dhigma karbohaydraytyo yar) oo aad ku darto salsa galley ku filan oo macaan oo ku yaal meesha dhaymada.
Nhat V. Meyer/Dijital First Media/The Mercury via Getty Images6. Rux Shack ShackBurger ( Duub Salaar)
Halkii adeeg: 320 kalori, 24g dufan, 2g karbohaydraytyo, 0g fiber, 1g sonkor ah iyo 21g borotiin ah
Shake Shack, waxaad waydiisan kartaa sandwich kasta oo ku jira liiska in laguugu adeego duub salad halkii aad ka heli lahayd rootiga caadiga ah. Inkastoo tani aysan ku darin wax borotiin ah, waxay hoos u dhigi doontaa qadarka karbohaydraytyada 24 garaam - waa u qalantaa haddii aad daawanayso qaadashada karbohaydraytyada.
Tareen dhulka hoostiisa mara7. Waddada dhulka hoostiisa mara ee 6-inch foornada la dubay subaga
Halkii adeeg: 270 kalori, 4.5g dufan, 41g karbohaydraytyo, 5g fiber, 8g sonkor ah iyo 21g borotiin ah
Menu's Fresh Fit menu ee Subway's waxaa ku jira shay leh xaddi sare oo borotiin ah, oo lagu daray 400 kalori ama ka yar iyo laba xabbo oo khudaar ah. Si aad sare ugu qaaddo qodobka nafaqeynta, ku ururso sandwichkaaga mid sare leh allll khudaarta.
McDonald's
8. McDonald's McChicken
Qaadkiiba: 400 kalori, 21g baruur, 39g karbohaydraytyo, 1g fiber, 5g sonkor ah iyo 14g borotiin ah
FYI, McDonald's wuxuu hoos u dhigay liiskiisa ilaa COVID-19, laakiin sumadda ayaa wali u adeegta OG McChicken. Qabo majones, oo waxaad xiiri doontaa 100 calal iyo 11 garaam oo baruur ah.
Starbucks9. Qaniinyada Chickpea ee Starbucks iyo Sanduuqa borotiinka Avocado
Halkii adeeg: 560 kalori, 37g dufan, 43g karbohaydraytyo, 13g fiber, 7g sonkor ah iyo 15g borotiin ah
Cuntooyinka degdega ah ee aan hilibka lahayn ee weli ku jira qaddarka saxda ah ee borotiinku way yar yihiin oo way ka fog yihiin, laakiin doorashadan Starbucks waxay si buuxda ugu salaysan tahay dhirta. iyo waxay leedahay 15 g oo ah alaabta wanaagsan. Waxa kale oo aad ku badan fiber si aad u dareento dhereg dheer.
Starbucks10. Starbucks digaag la dubay iyo sanduuqa borotiinka Hummus
Halkii adeeg: 300 kalori, 9g dufan, 32g karbohaydraytyo, 7g fiber, 6g sonkor ah iyo 22g borotiin ah
Shayga kale ee borotiinku ku badan yahay ee silsiladda qaxwaha caanka ah waa digaag la dubay iyo sanduuqa humus, kaas oo ka kooban 22 garaam oo borotiin ah iyo 9 garaam oo baruur ah oo keliya.
Chick-Fil-A11. Chick-Fil-A 3-Qeyb oo la dubay
Qaadkiiba: 130 kalori, 3g baruur, 1g karbohaydrayt ah, 1g fiber, 0g sonkor ah iyo 51g borotiin ah
Qirashada: Waxaan jecelnahay maraqa digaagga. Yaa aan samayn? Nooca la dubay ee Chick-Fil-A wuxuu ka kooban yahay 25 garaam oo borotiin ah siddeed qaybood oo adeeg ah laakiin kaliya 3 garaam oo baruur ah (marka la barbardhigo 11 garaam oo nooca shiilan).
Taco Bell12. Taco Bell Soft Taco
Halkii adeeg: 180 kalori, 9g baruur, 17g karbohaydraytyo, 3g fiber, 1g sonkor ah iyo 9g borotiin
Taco Bell waxay hadda u adeegaysaa cunto yar oo xaddidan COVID awgeed, laakiin taco-jilicsan ee hilibka lo'da ee dhaqameedku waxay leedahay saami wanaagsan oo borotiin ah wax kasta oo kale, xitaa haddii aad dalbato laba si aad uga dhigto cunto buuxa.
Taco Bell13. Taco Bell Burrito Sare, Fresco Style
Halkii adeeg: 340 kalori, 11g baruur, 48g karbohaydraytyo, 98g fiber, 4g sonkor ah iyo 14g borotiin
Digirta iyo hilibka lo'da ee Taco Bell's burrito waxay ku daraan fiber iyo borotiin, siday u kala horreeyaan. Dalbo qaabkaaga fresco si aad u lumiso labeenta dhanaan iyo farmaajo oo aad dufanka iyo kalooriyooyinka ka dhigtid mid yar.
Rooti Panera14. Panera Bread Turkey Sandwich
Halkii adeeg: 520 kalori, 20g baruur, 54g karbohaydraytyo, 4g fiber, 4g sonkor ah iyo 32g borotiin
Haa, sandwich-ka caadiga ah ee Panera wuxuu ka kooban yahay 20 garaam oo baruur ah halkii adeegba, laakiin kaliya 3.5 garaam ayaa baruur buuxa ah. Waxaa intaa dheer, waxaad heli kartaa amar kala badh si aad u gooyso qadarkaas, si fiican, badh (ama kaliya weydiiso majones).
Dunkin'15. Dunkin' Veggie Egg Omelet cad
Halkii adeeg: 290 kalori, 13g dufan, 27g karbohaydraytyo, 5g fiber, 4g sonkor ah iyo 17g borotiin ah
Waan ognahay in magaca uu leeyahay omelet, laakiin tani waa sandwich. Weli, doorashada quraacda ugu fudud ee Dunkin waxaa ku jira 17 garaam oo borotiin ah iyo 290 kalori oo keliya. Subax wanaagsan, runtii.
XIDHIIDHKA: 50 Cunto Cunno Nadiif ah oo Cunno ah (Dhadhan Wasakh ah)