Ingabe ama-Bagels aphilile? Ukudla okunomsoco, ama-calories, nezinketho ezinhle kakhulu

-Delile

• Amaqiniso okondla iBagel
• Hhayi njalo ukukhetha okunempilo kakhulu
• Amakholori aphezulu
• Phezulu kuma-carbs acwengekile
• Izinhlobo ezithile zinganikela ngezinzuzo zezempilo
• Izinhlamvu eziphelele
• Ungalandisa kanjani inani lokudla okunempilo le-bagel yakho
• Naka usayizi wengxenye
• Khumbula izithako
• Khetha toppings yakho ngokuhlakanipha
• Okubalulekile

Ukuqomisana emuva ngekhulu le-17, ama-bagels angokunye kokudla okunethezeka okuthandwa kakhulu emhlabeni jikelele.

Yize kudliwa njalo ngesidlo sasekuseni, akuvamile ukubona ama-bagels ngesidlo sasemini noma amamenyu edina nawo.

Eminyakeni yamuva nje, lezi zimpahla ezibhakiwe zizuze idumela elibi phakathi kwezimangalo zokuthi okuqukethwe kwazo okuphezulu kwe-carb kubenza bangabi nempilo.

Lo mbhalo ubuyekeza ukuthi ama-bagel angangena yini ekudleni okunempilo futhi anikeze namathiphu okukhulisa inani lawo lokudla okunempilo.

Amaqiniso okondla iBagel

Okuqukethwe kokudla okunomsoco kwama-bagel kungahluka kakhulu, njengoba izinhlobo ezingenakubalwa ezenziwe ngezinto eziningi zitholakala ngosayizi ohlukile.

Ama-bagel ayisisekelo enziwa ngenhlanganisela yefulawa kakolweni elicwengiweyo, usawoti, amanzi nemvubelo. Izinhlobo ezithile zingaqukatha izithako ezingeziwe, njengamakhambi, izinongo, ushukela nezithelo ezomisiwe.

I-bagel ejwayelekile, ephakathi nendawo, ethafeni (105 amagremu) ingaqukatha okulandelayo ():

• Amakholori: 289
• Amaprotheni: 11 amagremu
• Amafutha: 2 amagremu
• AmaCarbs: 56 amagremu
• Umucu: 3 amagremu
• Thiamine: I-14% ye-Daily Value (DV)
• I-Manganese: Ama-24% we-DV
• Yethusi: U-19% we-DV
• Izinki: U-8% we-DV
• Insimbi: U-8% we-DV
• I-calcium: U-6% we-DV

Ama-Bagels athambekele ekubeni phezulu kakhulu kuma-carbs ngenkathi enikeza inani elincane kuphela lamafutha namaprotheni.

Futhi ngokwemvelo ziqukethe inani elincane lamavithamini namaminerali, kepha kwamanye amazwe, njenge-United States, ama-bagel kanye neminye imikhiqizo ehlanjululwe okusanhlamvu iyanothiswa nezinye izakhamzimba ezilahleka ngesikhathi sokulungiswa, okungamavithamini B nensimbi ().

Yize okuqukethwe kwabo kokudla okunempilo kuhluka kakhulu, ama-bagels ajwayele ukuba phezulu kuma-carbs futhi anamafutha amancane namaprotheni. Kwamanye amazwe, ezinye izakhi zengezwa emabeleni ukuze kuthuthukiswe umsoco wazo.

Hhayi njalo ukukhetha okunempilo kakhulu

Yize ama-bagels angaba nendawo ekudleni okunempilo, eza nezithiyo ezingaba khona.

Amakholori aphezulu

Enye yezinkinga ezinkulu ezingaba khona ngama-bagels ukuthi mangaki ama-calories awanikezayo nokuthi kulula kanjani ukuthi badle ngokudla ungaqondile ngasikhathi sinye.

Ngokusho kweNational Institute of Health, usayizi osebenzayo we-bagel ojwayelekile ucishe waphindeka kabili kule minyaka engama-20 edlule ().

Yize iningi lama-bagel libonakala likhonza kanye, izinhlobo ezithile ezinkudlwana zingapakisha ama-calories angaphezu kwama-600. Kubantu abaningi, lokho kwanele ukwakha isidlo sonke - futhi akubandakanyi ibhotela noma ushizi kakhilimu ongawusakaza ngaphezulu.

Ukusetshenziswa ngokweqile kwama-calories kusuka kunoma yikuphi ukudla, kufaka phakathi ama-bagel, kungaholela ekutholeni isisindo esingenampilo futhi kwenze kube nzima kakhulu ukunciphisa isisindo ().

Kungaba ngcono ukujabulela ama-bagels ngokulinganisela futhi wazi ukuthi mangaki amakhalori abawafaka ekudleni kwakho.

Phezulu kuma-carbs acwengekile

Ama-Bagels ngokwesiko enziwe ngofulawa ocolekileyo kakolweni, futhi izinhlobo ezithile zingaqukatha umthamo omkhulu weshukela owengeziwe.

Olunye ucwaningo lubonisa ukuthi ukudla okuphezulu kwama-carbs acwengekile, njengalawo asemabeleni, kungaba nomthelela engcupheni eyandayo yezimo ezingalapheki ezifana nesifo senhliziyo nohlobo 2 lwesifo sikashukela (,,).

Ngaphezu kwalokho, izidlo ezinothe ngokudla okwenziwe nge-ultra zivame ukuhlotshaniswa nekhwalithi yokudla engeyinhle ().

Vele, akukho kulokhu kusho ukuthi kufanele ukhathazeke ngokujabulela i-bagel ngezikhathi ezithile.

Kumane kubalulekile ukuthi uqinisekise ukuthi ufaka nenqwaba yezakhamzimba, ukudla okuphelele ekudleni kwakho.

Ama-Bagels athambekele ekubeni nama-calories amaningi nama-carbs acwengekile. Ngakho-ke, kubalulekile ukuzijwayeza ukulinganisela.

Izinhlobo ezithile zinganikela ngezinzuzo zezempilo

Akuwona wonke ama-bagels enziwe alingana, kepha ukukhetha izinhlobo eziqukethe izithako zokudla okuphelele kungakusiza ukuthi wakhe ukudla okunomsoco.

Izinhlamvu eziphelele

Ama-bagel amaningi enziwa ngofulawa ocolekileyo kakolweni, onganikeza ama-calories amaningi kanye nezakhamzimba ezimbalwa kakhulu. Noma kunjalo, ezinye zenziwe ngokusanhlamvu okuphelele okunganikeza izinhlobonhlobo zezakhamzimba nezinzuzo zezempilo ezingaba khona.

Izinhlamvu eziphelele zine-fiber, amavithamini, amaminerali, kanye nezinhlanganisela eziningi zezitshalo ezikhuthaza impilo ezilahlekile okusanhlamvu okusanhlamvu. Lezi zici zokudla okunempilo zingasiza ukulinganisela ushukela wegazi lakho futhi zikhuthaze ukugaya okunempilo ().

Olunye ucwaningo lukhombisa ukuthi ukudla kuze kufike ku-2-3 ukunikezwa kokudla okuphelele ngosuku kungasiza ekuvikeleni izifo ezingalapheki, njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinhlobo ezithile zomdlavuza ().

Ukuze usebenzise lezi zinzuzo, funa ama-bagels enziwe okusanhlamvu okuphelele njenge-oats, i-rye, isipelingi, noma ukolweni ophelele - kepha khumbula ukugcina usayizi wesabelo sakho ubheke.

Ama-Bagels enziwe okusanhlamvu okuphelele angasiza ukulinganisela ushukela wegazi, ukusekela ukugaya okunempilo, nokuvikela izifo.

Ungalandisa kanjani inani lokudla okunempilo le-bagel yakho

Kungenzeka uhlale ngaphezulu kwezinhloso zakho zezempilo ngenkathi ufaka ama-bagel ekudleni kwakho. Konke okudingekayo ukucabanga nokuhlela okuncane.

Naka usayizi wengxenye

Hlola ilebula yokudla okunempilo ephaketheni lama-bagel wakho owathandayo ukubona ukuthi aqukethe ini.

Uma uthola ukuthi zipakisha ama-calories amaningi noma ama-carbs kunokuba imigomo yakho yokudla ikuvumela, khetha ama-bagel amancane noma cabanga ukudla uhhafu kuphela. Gcina enye ingxenye kamuva noma uyabe nomunye umuntu.

Imikhiqizo eminingi inikela ngama-bagels amancane noma ama-bagel thins. Lezi zinketho zivame ukuba ngosayizi wokukhonza ofaneleka kakhulu.

Uma uthola ukuthi i-bagel yakho oyithandayo akuyona inketho enempilo kakhulu, shintshela kunketho enempilo noma zama ukuyidla kancane. Shintsha izinketho zakho zasekuseni bese ugcine ama-bagels ngezikhathi ezikhethekile zokunciphisa futhi ugcine ukudla okunomsoco ngokwengeziwe.

Khumbula izithako

Izithako ze-bagel oyikhonzile zingathinta kakhulu okuqukethwe kwayo okunomsoco kanye nempilo yakho.

Izinketho ezinomsoco kakhulu zenziwa okusanhlamvu okuphelele futhi ziqukethe ushukela omncane ongekho. Uma ulandela ukudla okuphansi kwe-sodium, kufanele ugweme ama-bagels aqukethe usawoti omningi.

Khetha toppings yakho ngokuhlakanipha

Eziningi zezinsimbi ze-bagel ezithandwa kakhulu njengoshizi kakhilimu, ibhotela nojamu zingaba nama-calories amaningi ngokweqile ngohlobo lwamafutha noshukela ogcwele.

Yize kungekho lutho olungalungile ngokuzitika ngezikhathi ezithile, kunezinketho eziningi ezinomsoco.

Cabanga ukukhetha i-hummus, ukwatapheya, noma ibhotela le-nut esikhundleni sikakhilimu ushizi ukuthola i-fiber eningi nezakhamzimba. Ukuze uthole amaprotheni engeziwe, engeza i-turkey enqunyiwe, i-salmon, noma iqanda eliqhekekile.

Ama-Bagels futhi ayithuba elihle kakhulu lokungena ngemifino emibili noma emibili ngesidlo sasekuseni sakho. Faka inqwaba katamatisi osikiwe, isipinashi, ikhukhamba, no-anyanisi ukuze uguqule i-bagel yakho ibe yisemishi elicebe kakhulu ngeveggie.

Ukuze uthuthukise iphrofayli yokudla okunempilo ye-bagel yakho, khetha okuhlukahlukene okusanhlamvu bese uyifaka ngaphezulu ngezithako ezinomsoco ofana ne-avocado, ibhotela lamantongomane, amaqanda, noma imifino.

Okubalulekile

Ama-Bagels avame ukwenziwa ngofulawa ocolekileyo kakolweni noshukela. Futhi, osayizi bezingxenye bavame ukuba bakhulu kakhulu.

Noma kunjalo, ngokuguqulwa okumbalwa, bangangena ekudleni okunempilo.

Ukuze ube nempilo efanelekile, khumbula usayizi wesabelo sakho bese ukhetha ama-bagels kanye nama-toppings enziwe ngezithako eziphelele, ezicutshungulwe kancane.