Ingabe ama-Pretzels ayi-Snack Enempilo?

-Delile

• Yini ama-pretzels?
• Amaqiniso ezomsoco
• Amakholori ambalwa kunamanye ama-snacks anosawoti
• Ukukhonza izindaba zosayizi
• Ukugcwaliswa, ukunambitheka, kanye nediphu kungeza amakhalori
• Ama-Downsides
• Yenziwe ngama-carbs alula
• Usawoti ophakeme
• Okubalulekile

Ama-Pretzels awukudla okulula kokudla okulula emhlabeni wonke.

Ziyisinkwa esiphethwe ngesandla, esibhakiwe esivamise ukwakheka ngefindo elisontekile futhi sithandwa ngenxa yokunambitheka kasawoti nokuphahlazeka okuyingqayizivele.

Ngenkathi zinama-calories aphansi kunezinye izidlo ezivamile zokudla okulula njengama-chips, abantu abaningi bayazibuza ukuthi ama-pretzels aphilile yini.

Le ndatshana ichaza ukuthi ama-pretzels ayini futhi ixoxa ukuthi ngabe iphilile yini.

Yini ama-pretzels?

Ama-Pretzels angukudla okubhakiwe okudla okubhakiwe okwenziwa ngofulawa kakolweni. Ziza ngezinhlobo nobukhulu obuhlukahlukene kepha imvamisa zithatha ukwakheka kwefindo elisontekile.

Ngokomlando, ifindo lakudala le-pretzel lasungulwa ngumonki owabhaka ama-pretzels akhe ngalolu hlobo ukumela izingalo zokukhuleka.

Ama-Pretzels eza ngezinhlobo ezithambile nezilukhuni futhi anokubukeka okukhazimulayo, okunsundu.

Ama-pretzels athambile makhulu futhi anokuthungwa okungafuneki. Imvamisa kuphakelwa ngakunye ngososi wokudipha.

Okwamanje, ama-pretzels anzima mancane futhi ayashuba futhi angadliwa yidlanzana. Zitholakala ezitolo eziningi zokudla nezitolo, okwenza kube lula ukukhetha ukudla okulula.

Ukuze ama-pretzels athole ukubukeka kwawo okukhazimulayo, onsundu, kufanele aphathwe ngesisombululo se-sodium hydroxide ngaphambi kokubhaka. Lesi sixazululo sibangela ukusabela kwamakhemikhali ebusweni benhlama okuguqula ama-pretzels ansundu futhi acwebezele ngesikhathi sokubhaka (1).

Ama-Pretzels awukudla okulula kokudla okulula emhlabeni wonke. Ziza ngezinhlobo ezimbili: zinzima futhi zithambile. Ukuthola ukubonakala kwawo okunsundu nokucwebezelayo, baphathwa ngesisombululo esibangela ukusabela okwehlukile kwamakhemikhali ukuthi kwenzeke ngenkathi kubhakwa.

Amaqiniso ezomsoco

Ama-Pretzels aphezulu kuma-carbs futhi anamafutha amancane namaprotheni, kepha aqukethe i-fiber no-B amavithamini.

Ithebula elingezansi linikezela ngemininingwane yokudla kwama-pretzels athambile nanzima. I-Reference Daily Intake (i-RDI) ibhekisa kuzincomo zamanje zokudla okunomsoco (, 3).

Kokubili ama-pretzels athambile futhi anzima enziwe ngofulawa kakolweni, onama-carbs amaningi. Umzimba wakho uphula i-carbs ibe ushukela oyisebenzisela amandla.

Njengokunye ukudla okwenziwe ngokolweni, ama-pretzels aqukethe i-fiber ethile. I-Fibre ikhonjisiwe ukuthi ithuthukisa amathumbu wezempilo nezimpawu zokugaya ukudla njengokuqunjelwa.

Isifundo esisodwa sokubuka okubandakanya abesifazane abangama-62,036 bathole ukuthi labo abadla okungenani ama-gramu angama-20 we-fiber nsuku zonke babencane kakhulu amathuba okuqunjelwa kunabesifazane abadla kuphela amagremu ayi-7 noma ngaphansi nsuku zonke ().

Noma kunjalo, ama-pretzels aqukethe kuphela inani elincane le-fiber.

Kodwa-ke, uma unikezwe ukuthi ufulawa omningi kakolweni uhlanganiswe nezakhamzimba ezengeziwe, ama-pretzels aqukethe amavithamini B, afana ne-thiamine, riboflavin, ne-niacin. Lawa mavithamini asiza umzimba wakho ukuguqula ukudla kube ushukela ongasetshenziselwa amandla ().

Ama-Pretzels ikakhulukazi aqukethe ama-carbs, ngoba isithako sawo esiyinhloko ufulawa kakolweni. Futhi aqukethe amanani amancane wefayibha namavithamini B.

Amakholori ambalwa kunamanye ama-snacks anosawoti

Ama-pretzels aqinile aqukethe ama-calories angu-27% ambalwa kunokuphakelwa okulinganayo kokudla okulula okuthosiwe njengama-chips amazambane ().

Lokho kusho, kunezinto ezimbalwa okufanele uzigcine engqondweni lapho udla ama-pretzels.

Ukukhonza izindaba zosayizi

Ukusebenza okujwayelekile kwama-pretzels anzima kungu-ounce (28 amagremu), okungaba nzima ukulinganisa ngokunembile. Cishe, ukukhonzwa okukodwa kwama-pretzels anzima kufanele kugcwalise isandla esisodwa esenziwe ngesandla.

Kodwa-ke, abacwaningi bathole ukuthi abantu bavame ukubukela phansi ukuthi badla kangakanani. Isifundo esisodwa kubantu abadala abangama-32 abaphilile sathola ukuthi ababambiqhaza babukela phansi inani lokudla abakudlile cishe nge-10% (,).

Ukukala ukukhonza ngokunembile, kungaba umqondo omuhle ukusebenzisa isikali sokudla, okungenani uze ube nokuqonda okungcono kosayizi abajwayelekile bokuphaka.

Ngokwengeziwe, ama-pretzels amaningi athambile makhulu kakhulu ukuthi angaba ukudla okulula. I-pretzel eyodwa ephakathi (i-115 gram) iqukethe ngaphezu kokuphindwe kathathu inani lamakhalori ku-1-ounce (28-gram) ekhonza ama-pretzels anzima. Ama-pretzels athambile ngokuvamile anama-calories angama-300-500 ().

Ngenxa yokuqukethwe kwawo kwekhalori, kungakuhle ukuhlukanisa ama-pretzels athambile nabanye abantu noma uwahlukanise kabili noma kathathu okokudla okulula.

Ukugcwaliswa, ukunambitheka, kanye nediphu kungeza amakhalori

Kunezinhlobonhlobo eziningi zama-pretzels.

Yize izinhlobo eziyinhloko zilula impela, ezinye zigcwele ibhotela lamantongomane noma ushizi, kanti ezinye zinokumbozwa ngoswidi. Amaningi anikwa ngisho nesosi yokudipha.

Lokhu okungeziwe konke kufaka ushukela, amafutha, namakhalori ekusebenzeni kwakho.

Isibonelo, iCinnamon Sugar Pretzel ethambile ephuma eketangeni elidumile le-pretzel u-Auntie Anne’s unama-calories angama-470, kanti i-Original Pretzel inama-calories angama-340. Ngaphezu kwalokho, amasosi okugoba asukela kuma-calories angama-45 kuye kwangama-170 ngokusebenza ngakunye.

Ngaphezu kwalokho, i-ounce elilodwa (28-gram) elisebenza ngama-pretzels ahlanganiswe ngoshokoledi linama-calories ayi-130, uma kuqhathaniswa nama-calories angu-109 nge-1-ounce (28-gram) akhonza ama-pretzels angenalutho. Lokho kungama-calories angu-16% ngaphezulu ama-pretzels ambalwa).

Amakholori angangeza ngokushesha lapho ungeza okungeziwe kuma-pretzels akho. Uma ubala amakhalori, ukukhetha kwakho okuhle kakhulu ukujabulela okulula okucacile.

Ukunikezwa kwama-pretzels anzima cishe kungu-ounce (28 amagremu). Ama-pretzels athambile ngokuvamile makhulu futhi anama-calories amaningi kunama-pretzels anzima. Ukungeza okungeziwe njengokufaka amasosi kufaka amakhalori.

Ama-Downsides

Yize zingaba nempilo encane kunezinye izidlo zokudla okulula njengama-chips amazambane, kukhona okunye ukwehla kokudla ama-pretzels amaningi kakhulu.

Yenziwe ngama-carbs alula

Ngeshwa, ama-pretzels angama-calories angenalutho, okusho ukuthi aqukethe izakhamzimba eziningi kakhulu ezihlobene nokuqukethwe kwawo kwekhalori.

Zinosawoti omningi futhi zenziwe ngofulawa ocolekileyo ocolisisiwe, umzimba wakho owehla ngokushesha.

Ufulawa ocolekileyo kakolweni, obizwa nangokuthi ufulawa omhlophe, wenziwa ngokolweni osuswe ingxenye engaphandle yamabele. Le nqubo isusa ifayibha nezakhi zayo eziningi ().

Umzimba wakho uhlephula kalula ufulawa omhlophe ube ushukela ngoba uqukethe i-fiber encane kakhulu, ejwayele ukubamba ukugaya.

I-Glycemic Index (GI) ilinganisa ukuthi ukudla okwehlukene ngokushesha kungakhuphula kanjani ushukela wegazi. I-glucose, ushukela osetshenziswa umzimba wakho ukuthola amandla, ine-GI engu-100. Inomphumela oshesha kakhulu kushukela wakho wegazi.

Ama-Pretzels ane-GI yama-80, okusho ukuthi angukudla okuphezulu kwe-GI futhi angakhuphula ushukela wegazi ngokushesha okukhulu ().

Ucwaningo oluthile luqhathanisa ukudla ama-pretzels ngokudla amantongomane axubekile. Kutholakale ukuthi labo abadla ama-pretzels benyuse ushukela wegazi ngemuva kokudla, ngenkathi abantu abadle amantongomane ahlanganisiwe bengazibonanga izinguquko kushukela wegazi ().

Ukudla ukudla okuphezulu kwe-GI kuye kwaxhunyaniswa nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2.

Isifundo esisodwa sokubheka kwabesifazane abangama-64,227 sathola ukuthi labo abadle ukudla okuphezulu kakhulu kwe-GI babenamathuba angama-21% okuthuthukisa uhlobo lwesifo sikashukela sohlobo lwe-2 kunalabo abadla ukudla okuphansi kakhulu kwe-GI ().

Ama-Pretzels enziwe ngofulawa ophelele kakolweni angaba ukukhetha okunempilo kunama-pretzels enziwe ngofulawa omhlophe. Bane-GI ephansi ngakho-ke akufanele bakhuphule ushukela wegazi ngokushesha ().

Usawoti ophakeme

Ama-pretzels wendabuko afafazwa ngezinhlamvu ezinkulu zikasawoti ngaphambi kokubhaka. Lo sawoti omuncu wengeza ukuqhuma nokuqhuma kobumnandi kokudla okuncane okuncane.

Ama-pretzels aqinile nawo angaqukatha usawoti owengeziwe njengesilondolozi sokubasiza ukuthi bahlale behlanzekile. Eqinisweni, zingaqukatha inani eliphindwe kabili likasawoti njengokuphakwa okulinganayo kwamazambane amazambane ().

Ngaphezu kwalokho, ukunambitheka kanye nediphu kungafihla usawoti omningi, noma ngabe awunambitha usawoti omningi.

Ngenkathi kungewona wonke umuntu odinga ukubuka ukudla kwabo kasawoti, cishe abantu abangama-25% babantu abaphilile babhekwa njengokuzwela kasawoti. Lokhu kusho ukuthi imizimba yabo ayikwazi ukususa usawoti okweqile kahle, okungaholela ekucindezelweni kwegazi ().

Umfutho wegazi ophakeme ukhonjisiwe ukukhulisa ubungozi bokufa ngenxa yokuhluleka kwenhliziyo kuze kufike kuma-30% ().

Ama-pretzels angakhishelwe angaba inketho enempilo kubantu abazwela usawoti.

Ama-Pretzels awaphilile kahle. Zinosawoti omningi futhi zenziwe ngama-carbs alula, abangela ushukela egazini lakho ukhule ngokushesha. Ukolweni ophelele noma ama-pretzels angenawo usawoti yizinqumo ezingcono kakhulu.

Okubalulekile

Ama-Pretzels awukudla okulula futhi okulula okungajatshulelwa ngezindlela eziningi ezahlukene.

Ama-pretzels aqinile aqukethe amakhalori ambalwa kunokudla okulula okuthosiwe njengama-chips amazambane, kodwa awanamsoco kakhulu.

Yize ziqukethe inani elincane le-fiber namavithamini B, zinosawoti omningi futhi zingadala ukuthi ushukela wegazi lakho ukhuphuke ngokushesha.

Noma kunjalo, ama-pretzels awukudla okumnandi okungajatshulelwa ngokulinganisela.