Markuu qofku ka fikiro rootiga, qofku wuu reebayaa iyadoon loo eegin xaqiiqda ah inay noqon karto xulafo cunto ama cunto caafimaad leh. Dhab ahaantii, tan had iyo jeer run maahan. Rootiga waxaa lagu dari karaa cunto kaloori-hooseeya intaad dooratid midka saxda ah. Sida iska cad, haddii ujeedadu tahay in la doorto rooti kaloriin yar, markaa waa inaad ka fogaataa kuwaas aad u cufan. Waxaa ka wanaagsan in la doorto sandwicheskan dhadhan fiican leh si aad uga qaadatid xoogaa khiyaano ah, sida midka aad u wanaagsan rootiga saaxiibtinimada, oo leh jiis, hilib doofaar iyo chives gudaha ah!
Kama hadli karno si fudud "rootiga", laakiin waxaan ka hadli karnaa noocyo kala duwan oo rooti ah, maxaa yeelay waa sidaas laga heli karo noocyo badan. Si lagaaga caawiyo inaad wax yar ka ogaato astaamaha roodhida, waan isku dubbaridey xul ah qaybo kala duwan. Kadib, waxaan eegnay kalooriyada nooc kasta.
Liiskayaga, waxaad ka heli doontaa qaar ka mid ah cuntada fudud, aad loo jecel yahay oo loo wada garanayo, iyo kuwa kale oo in yar ka yar laga raadsanayay iyo dibedda, laakiin kuwaas oo hadda aad iyo aad u badan laga helo miisaskeena.
Ugu dambeyntii, waad ogaan kartaa taxane ah oo talooyin inaad si taxaddar leh oo sax ah u doorato nooca rootiga kugu habboon, gaar ahaan haddii aadan rabin inaad qatar gasho qadar xad dhaaf ah oo dufan aan dabiici ahayn ama lagu daro.
Waa kuwan qaar ka mid ah tirooyinka kaa caawin doona inaad hesho jidkaaga ku wareegsan kalooriyada noocyada kala duwan ee rootiga:
Noocyada caadiga ah ee rootiga
Rooti dhaqameed: 230 kcal
Rye rootiga: 230 kcal
Rooti dhan: 235 kcal
Rootiga dalka: 245 kcal
Rootiga badarka: 250 kcal
Dacas : 272 kcal
Rootida sisinta: 255 kcal
Rootiga Bran: 260 kcal
Rooti abuur abuur ah: 265 kcal
Roodhka jilicsan: 285 kcal
Rootida gabbaldayaha: 300 kcal
Noocyada rootiga cufan
Roisin Raisin ah: 288 kcal
Rooti saytuun ah: 308 kcal
rooti fidsan: 349 kcal
Rooti berde ah: 350 kcal
Noocyo rooti jilicsan oo macaan
Isku-darka 'Satchel': 230 kcal
Rooti Brioche: 270 kcal
Rootiga sanduuqa cad, classic: 275 kcal
Cracker: 280 kcal
Rooti loogu talagalay hamburger: 296 kcal
Caanaha Sanduuqa: 366 kcal
Rusks iyo rooti
Rooti dhan: 370 kcal
Rootiga Classic : 415 kcal
Ruusyada oo dhan: 370 kcal
Rusks caadiga ah: 388 kcal
Rootiga iswiidhishka: 400 kcal
Xanuunnada ayaa jira
Rooti hadhuudh ah oo dhan (Rootiga Jarmalka): 226 Kcal
Kibis aan khamiir lahayn : 255 kcal
Pumpernickel (Rootiga galley Jarmal): 270 Kcal
Baguette cad: 270 kcal
Rootiga Pita: 275 kcal
Rootiga "Lumberjack" (Rootiga faransiiska ee loo yaqaan "xanuun bûcheron") 255 Kcal
blini (Jarmalka scones): 323 Kcal
Talooyin:
Had iyo jeer doorbid rootiyada leh diyaarinta isku darka oo dhan halkii aad ka dooran lahayd mid caadi ah, sida loogu yeero rootiga cad: markay tahay la safeeyey, sida baguet cad, rootigu wuxuu lumiyaa nafaqadiisa ugu muhiimsan. Waxay ku saabsan tahay vitamin, of the fiber iyo ilaahyo cusbada macdanta. Rootiga guud, oo lagu sameeyay bur sida galley, higgaad ama kamuud, ayaa ka qancin doona dhinaca nafaqada.
Feejignaanta lagu daro hodanka ku ah baruurta, qaab jiis, hilib doofaar, lowska, ama waxyaabo kale oo dhadhan fiican leh - noocyada roodhida cufan ayaa leh nasiib darro ah inay si aad ah uga sii badato kalooriyo badan marka loo eego kuwa dhaqameed.
Intaas waxaa sii dheer, mabaadi'da nafaqada ee ruushka iyo noocyada kale ee buskudka waa in si taxaddar leh loo hubiyaa rooti rootida loo yaqaan 'sandwiches': si heer sare ah loo shaqeeyay, way ka kooban yihiin cows rootiga caadiga ahi si dabiici ah kuma jiro, iyo sidoo kale kuwa badan lagu daro iyo a gaar ahaan heerka cusbada oo aad u saraysa.
Habka ugu wanaagsan ee lagu hubiyo kalooriyada ku jirta rootiga aad cuni doontid waa ku samee guriga: markay sidaas sameeyaan, waxay si sax ah u ogaan doonaan dhammaan maaddooyinka inaad diyaarin jirtayMa jiri doonaan wax la yaab leh marka la eego dufanka lagu daro ama lagu daro.
