Ingabe i-Popcorn ine-Carbs?

-Delile

• Ukubuka konke
• Mangaki ama-carbs ngokukhonza?
• I-Fiber ku-popcorn
• Ukudla okuphansi kwe-carb kanye ne-popcorn
• Ukugcina ama-popcorn enempilo
• I-popcorn eyenziwe ngokwenza i-microwave
• Isitofu esizenzele phezulu popcorn
• Ukudla okudlela endlini

Ukubuka konke

I-Popcorn ijatshulelwe njengesidliwayo amakhulu eminyaka, ngaphambi kokuthi izinkundla zamabhayisikobho ziyenze ithandwe. Ngenhlanhla, ungadla ivolumu enkulu yama-popcorn aqhamuke emoyeni futhi usebenzise ama-calories ambalwa.

Ngenxa yokuthi inama-calories amancane, ama-dieters amaningi akholelwa ukuthi ama-popcorn nawo aphansi kuma-carbohydrate. Kepha lokhu akulona iqiniso. Ama-calories amaningi kuma-popcorn avela kuma-carbohydrate. Ummbila uhlamvu oluphelele, ngemuva kwakho konke.

Ukudla okune-carb akukubi kangako kuwe. Noma ekudleni okune-carb ephansi, ungajabulela ama-popcorn ambalwa ngaphandle kokuwela olwandle. Isihluthulelo ukunaka kakhulu usayizi wokuphaka futhi unciphise uwoyela ongeziwe, ibhotela nosawoti.

Mangaki ama-carbs ngokukhonza?

Ama-carbs (amafushane ngama-carbohydrate) ama-macronutrients asetshenziswa umzimba wakho ukudala amandla. Umzimba wakho udinga ama-carbohydrate ukuze usebenze kahle. Ama-carbohydrate akukubi kuwe, inqobo nje uma usebenzisa izinhlobo ezifanele.

Ushukela nama-carbs ahlanjululwe, njengama-dessert nezinkwa ezimhlophe, nazo zingama-carbohydrate, kodwa zigcwele amakhalori futhi zinenani eliphansi lokudla okunempilo. Ubuningi be-carbs yakho kufanele buqhamuke nezithelo, imifino, nezinhlamvu ezigcwele. I-Popcorn ibhekwa njengokudla okusanhlamvu okuphelele.

Kukhona cishe amagremu angama-30 ama-carbohydrate ekukhonzeni ama-popcorn. Ukuphakelwa kwama-popcorn kuqhume cishe izinkomishi ezi-4 kuye kwezi-5, okuyinani olithola kusuka kuzipuni ezimbili zezinhlamvu ezingavulwanga. Ukuphakelwa kwama-popcorn aqukethe umoya aqukethe ama-calories angama-120 kuye kwangama-150.

Inani eliqondile lama-carbohydrate elidingwa ngumzimba wakho lizohluka ngokuya ngeminyaka yakho, izinga lomsebenzi, kanye nempilo yonke.

IMayo Clinic incoma ukuthi amaphesenti angama-45 kuye kwangama-65 ama-calories akho ansuku zonke avela kuma-carbohydrate. Lokho kulingana cishe nama-225 kuya ku-325 amagremu ama-carbs ngosuku kumuntu onekhalori elingu-2 000 ngosuku lokudla.

Ngama-carbohydrate angama-30 ngokusebenza ngakunye, ama-popcorn asebenzisa kuphela amaphesenti aphakathi kuka-9 no-13 wenani lakho owabelwe nsuku zonke lama-carbohydrate. Ngamanye amagama, ukuthola i-popcorn eyodwa ngeke kuze kukusondeze ngaphezu komkhawulo wakho wansuku zonke.

I-Fiber ku-popcorn

I-fibre iyi-carbohydrate eyinkimbinkimbi. Ama-carbohydrate ayinkimbinkimbi acutshungulwa kancane, futhi agaywa kancane kancane kunama-carbohydrate alula, njengoshukela ocwengekile. I-Fibre ikhuthaza ukuhlangana kwamathumbu futhi isiza ukulawula i-cholesterol.

Kungakusiza ugcine isisindo sakho, futhi kungavimbela nohlobo 2 lwesifo sikashukela nezinkinga zenhliziyo. Idlala indima ebalulekile empilweni yesikhathi eside.

Ukuphakelwa kwama-popcorn kuqukethe cishe ama-6 amagremu we-fiber. Ukubhekisela, abesilisa abangaphansi kweminyaka engama-50 ubudala kufanele badle ama-gramu angama-38 e-fiber ngosuku futhi abesifazane abangaphansi kweminyaka engama-50 kufanele babe nama-gramu angama-25. Uma ungaphezu kweminyaka engama-50, kufanele udle cishe amagremu angama-30 ngosuku uma uyindoda, nama-gramu angama-21 uma ungowesifazane.

Ukudla okuphansi kwe-carb kanye ne-popcorn

Ukudla okunesilinganiso esiphansi se-carb ngokuvamile kuqukethe ama-100 kuye ku-150 amagremu ama-carbs ngosuku. Usengakujabulela ukukhonzwa kwama-popcorn ngenkathi udla ukudla okune-carb ephansi. Okuqukethwe yi-fiber kuzokusiza ukuthi uhlale ugcwele futhi ivolumu ingakuvimbela ekuvumeleni ukufisa ikhekhe namakhukhi.

Uma ukhetha ukudla ama-popcorn njengesidlo sakho, kungadingeka ukuthi unciphise eminye imithombo ye-carbohydrate yalolo suku.

Njengoba i-popcorn inamaprotheni amancane kuphela futhi inamavithamini namaminerali ambalwa kakhulu, kungenzeka kungabi ukukhetha okuhlakaniphe kakhulu njengokudla okuvamile ekudleni okunama-carb aphansi, kepha ngokuqinisekile kungajatshulelwa kwesinye isikhathi.

Ukugcina ama-popcorn enempilo

Ukuthela ibhotela noma ukufaka usawoti omningi kakhulu kungakhansela izinzuzo ezinempilo ze-popcorn.

I-popcorn yaseshashalazini lama-Movie, iqukethe inani eliphakeme kakhulu lamafutha angenampilo agcwalisiwe noma ama-trans, nama-calories amaningi. Nciphisa lesi sitayela se-popcorn esenzakalweni esingajwayelekile noma cabanga ukwaba ingxenye encane nomngani.

Ukuze uvune izinzuzo zezempilo ze-popcorn, zama ukuphuma nezinhlamvu zakho ekhaya. Uma uyifaka ku-microwave, awudingi ukusebenzisa noma yimuphi uwoyela noma ibhotela ukuze yenze i-pop.

Awungehlisi inani lama-carbs kuma-popcorn ngokuwapheka ekhaya, kepha uzoba nokulawula okungcono kunani lamafutha, i-sodium, nama-calories.

I-popcorn eyenziwe ngokwenza i-microwave

Uzodinga isitsha esiphephile se-microwave nesembozo sokudla esivulekile ukwenza i-popcorn eyenziwe ngokwenza i-microwave:

• Faka inkomishi ye-1/3 yama-popcorn esitsheni, bese umboza ngekhava evulekile.
• I-microwave imizuzu embalwa, noma kuze kube nemizuzwana embalwa phakathi kokuzwa kwama-pop.
• Sebenzisa amagilavu ​​kahhavini noma amapayipi ashisayo ukususa isitsha esivela ku-microwave, ngoba sizobe sishisa kakhulu.

Isitofu esizenzele phezulu popcorn

Enye indlela ukupheka ama-popcorn kernels ngaphezulu kwesitofu. Uzodinga uhlobo oluthile lwamafutha akhombisa intuthu ephezulu, kepha ungalawula inani nohlobo lwamafutha owasebenzisayo.

• Sishisa izipuni ezimbili kuya kwezingu-3 zamafutha (ukhukhunathi, amantongomane, noma uwoyela we-canola usebenza kahle) epanini elingamalitha amathathu.
• Faka izinhlamvu ze-1/3 zenkomishi yama-popcorn epanini bese umboza ngesembozo.
• Shake bese uhambisa ipani ngobumnene emuva naphambili phezu kwesishisi.
• Susa i-pan emlilweni lapho ukuqhuma kwehla kuya kumasekhondi ambalwa phakathi kwama-pops bese ulahla i-popcorn ngokucophelela esitsheni esibanzi.
• Faka usawoti ukunambitha (futhi ngokulinganisela). Ezinye izinketho zokunambitha okunempilo zifaka i-paprika ebhemayo, imvubelo yokudla okunempilo, upelepele, impuphu ye-curry, isinamoni, ikhumini noshizi ogayiwe.

Lezi zokupheka zenza cishe izinkomishi eziyi-8, noma ama-popcorn ama-2.

Ukudla okudlela endlini

I-Popcorn iqukethe ama-carbs, kodwa lokhu akuyona into embi ngempela. Ingxenye yesihlanu yama-carbohydrate kuma-popcorn asesimweni se-fiber yokudla, okulungele impilo yakho yonke. I-Popcorn yisibonelo esihle senhlamvu ephelele, enama-khalori aphansi. Uma iphekwe kahle, yenza ukudla okulula.

Indlela ehlakaniphile kunanoma yikuphi ukudla ayisiqedi amaqembu okudla aphelele njengama-carbohydrate. Esikhundleni salokho, qiniseka ukuthi udla ama-carbs anempilo njengamabele aphelele nemikhiqizo emisha. Nciphisa inani lama-carbohydrate owadlayo kushukela nezinhlamvu ezicutshunguliwe.

Ayikho into efana nenguqulo "ye-low-carb" yama-popcorn. Ngakho-ke, uma uzoba nama-popcorn, linganisa ukukhonzwa kwakho bese ukhetha zonke izinhlobo zemvelo, ibhotela-, nosawoti. Noma ziveze ngokwakho ku-microwave noma ngaphezulu kwesitofu.