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Eating a small snack or two throughout the day helps boost your nutrient intake, so you’re more likely to get the vitamins and minerals you need to stay healthy. And as an ultra-portable food, crackers are a convenient and delicious snack choice. Most crackers are relatively high in carbs, so you’ll need to plan ahead if you want to include them in a low-carb diet. If you don’t mind the extra work, you’ll be able to satisfy your crunch craving with fewer carbs by making your own low-carb crackers at home.
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Higher-Carb Crackers to Avoid
Saunter down the cracker aisle and you’ll see a wealth of flavored cracker options — from savory cheese and herb-flavored crackers to sweetened varieties. But many of these flavored crackers are relatively high in carbs. An ounce of cheese crackers, for example, has 16 grams of net carbs — meaning it has 16 grams of digestible carbs — while an equivalent serving of graham crackers has 21 grams of net carbs. An ounce of cheese-flavored sandwich crackers — two crackers with peanut butter filling in between — has 15 grams of net carbs per ounce. If you’re following a very low-carb diet — like an Atkins 20 induction diet — a single ounce of flavored crackers will take up at least three-quarters of your carb allowance for the day. That leaves little room for other sources of carbs, like veggies, so you’re likely to feel hungry and deprived.
Plain Crackers Have Carbs, Too
While flavored crackers tend to be higher in carbs, that doesn’t make their plain counterparts low-carb. An ounce of plain melba boast, for instance, has 20 grams of net carbs, while an ounce of whole-wheat crackers has 17 grams of net carbs. A 1-ounce serving of multigrain crackers also contains a significant amount of carbs — 18 grams.
As is the case with flavored crackers, you’ll likely face difficulty fitting these into a very low-carb diet — and crackers, of any kind, are not on the list of Atkins 20 foods allowed in Phase 1. On the other hand, if you follow a moderately low-carb diet with enough «space» for crackers, these plain and whole-grain versions are your healthiest options. Crackers made with whole grains tend to be higher in fiber than those made with white flour — for example, an ounce of whole-wheat crackers has 3 grams of fiber, compared to 1 gram of fiber in graham crackers. That fiber helps to fill you up, so that you won’t feel deprived, and prevent constipation to keep your digestive system moving.
Choose Lower-Carb Cracker Toppings
It’s not just the crackers that can add carbs to your daily intake — it’s the toppings, too. If you’re topping your crackers with sugary spreads like honey or jam, you’re taking in additional carbs, and even commercial peanut butter contains added sugar, supplying 4 grams of net carbs per 2-tablespoon serving. Hummus also has about 2.5 grams of net carbs per tablespoon, which can add up to a significant carb intake if you’re not watching your portion size.
Keep your crackers as low-carb as possible by choosing protein-packed toppings. Sprinkle your crackers with Parmesan, which is virtually carb-free, or add an ounce of cheddar cheese, which has just 0.5 gram of carbohydrate. Top your crackers with a quarter-cup of cottage cheese — it has 2 grams of net carbs — or cut up a quarter-inch slice of tomato to use as a topping. Each slice has just 0.5 gram of net carbohydrate and can likely cover four to five crackers.
Making Low-Carb Crackers at Home
Because most store-bought crackers are made using carb-rich grains, you’ll face difficulty finding a truly low-carb cracker at the grocery store. However, you can make your own «crackers» at home using fresh Parmesan cheese for a very low-carb snack. Shred fresh Parmesan with a fine grater and spoon the cheese onto a baking sheet, so that each «cracker» has about 1 tablespoon of cheese. Sprinkle with your seasonings of choice — try black pepper and garlic powder, cumin and cayenne pepper — and bake until golden brown and crispy, three to five minutes. You’ll end up with a portable snack with a satisfying cheesy crunch that’ll rival the flavor of any store-bought cheese cracker.
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Inspect eggs for cracks before hard boiling.
- 1 How to Store Eggs to Keep Them Fresh for Weeks
- 2 What Happens When an Egg Cracks While Hard Boiling?
- 3 Can You Hard Boil a Broken Egg?
- 4 How to Make Fluffy Scrambled Eggs With Cheese
An eggshell is a membrane made of calcium carbonate crystals, porous enough to allow air and moisture to pass through. The outermost layer of the shell protects the egg from bacterial contamination. If the shell cracks, bacteria is free to invade the egg white and yolk, rendering the egg unfit for consumption under some circumstances. In the case of a hard-boiled egg, how the egg cracks dictates whether or not it is safe to eat.
Cracked Before Purchase
Always inspect eggs carefully before purchase. Open the carton and inspect each egg from all sides. Even the tiniest crack in an egg is an invitation for Salmonella Enteritidis, the most common bacteria that contaminates eggs. Accidental exposure to SE can cause foodborne illnesses. If you notice a cracked egg in a pack, choose another. If you are hard boiling an egg and suspect that it was cracked when you bought it, do not eat it — throw it away.
Saving an Egg
An egg that you crack on the way home from the store or during transport is not a candidate for hard-boiling. Instead, the egg requires immediate cracking and disposal of the shell. Crack the shell open and drop the egg white and yolk into a clean container. Cover the container tightly and refrigerate. Be sure to cook it within two days.
Cracking During Boiling
Cracking during the hard-boiling process is a problem that even seasoned chefs encounter from time to time. Eggs that crack during boiling may not look as nice as ones that don’t but are still safe to eat. If you are not planning to eat the cracked hard-boiled egg, store it in the refrigerator immediately after cooking. Like all hard-boiled eggs, one with a crack should be eaten within one week.
Hard-boiling perfect eggs starts with placing them in a single layer within the saucepan. Fill the pan with just enough water to cover the eggs, plus an extra inch. Cover the saucepan and turn the heat to medium-high. As soon as the water boils, remove the pan from the heat. Allow the eggs to sit in the hot water, covered, for 15 minutes. Then, transfer the eggs from the hot water to a cold water bath to cool.
About the Author
Jonae Fredericks started writing in 2007. She also has a background as a licensed cosmetologist and certified skin-care specialist. Jonae Fredericks is a certified paraeducator, presently working in the public education system.