La maqiniso Mayelana Namakhalori Ama-Donut Angahle Akumangaze
-Delile
- Yini ethinta ama-Donut Calories?
- Izibonelo zamaDonut Calories
- Izinto Ezihlobene
- I-Plain Glazed Donut
- I-Iced Donut nge-Cream Filling
- I-Specialty Donut ene-Toppings (isb.Amakhukhi no-Cream)
- Aqhathaniswa Kanjani Amakholori eDonut Kwamanye Amakhekhe Asekuseni
- Okusemqoka kuma-Donut Calories
- Buyekeza kwe-
Ukuqhutshwa kwebhikawozi ekuseni ngoMgqibelo, kuqediwe nge-latte oyithandayo nedonathi, kuzwakala kuyindlela enhle yokukhala ngempelasonto. Kodwa ingabe kufanele ukhathazeke ngamakhalori e-donut? Kuthiwani ngoshukela? Ingabe kulungile ukudla ama-donuts konke ngempelasonto?
Okokuqala, yazi lokhu: Nakuba kuyiqiniso ukuthi okunye ukudla kunomsoco kakhulu kunezinye (i-kale vs. candy, uma uthanda) lokho akusho ukuthi noma yikuphi ukudla "kuhle" ngokwemvelo noma "kubi" futhi kubhalwe izinto ozidla ngale ndlela. empeleni ingaba nemiphumela emibi empilweni yakho yengqondo futhi iqhubekisele phambili ubuthi besiko lokudla.
Ngezansi? Ungakwenzi. O, namadonathi awawona amabi.
Noma kunjalo, kunokuningi ongakufunda ngalezi zinkwa ezihlwabusayo ezingakukhombisa ukuthi ungazakha kanjani izidlo ekudleni okunempilo. Isibonelo, idonathi ecwebezelayo emaphakathi (cishe amayintshi angu-4 ububanzi) iqukethe amakhalori angaba ngu-253, amagremu angu-14 amafutha, namagremu angu-4 wamaprotheni - kanye namagremu angu-14 kashukela. Kepha akuwona wonke ama-donuts enziwe alingana. Ngokuya ngokuthi zenziwe kanjani noma uma zigcwaliswa noma zifakwa uqweqwe lukashukela, ezinye zingaba nama-khalori angama-400-500 noma ngaphezulu ngedonut ngayinye, kusho uMaggie Michalczyk, isazi sezokudla esibhalisiwe esizinze eChicago. Lokho kunama-khalori amaningi omnikelo wento ngaphandle kwamandla amaningi wokudla okunomsoco.
Yini ethinta ama-Donut Calories?
Ngakho-ke, ungasho kanjani ukuthi mangaki amakholori we-donut owadlayo? Kunezinto ezimbalwa okufanele uzicabangele:
- Zilungiswa kanjani: Kuthosiwe noma kubhakiwe? Ama-donuts othosiwe ngokuvamile azoba nama-calories amaningi kunama-donuts abhakiwe, ngenxa yokupheka emafutheni.
- Uhlobo luni lwe-batter: Ama-donuts enziwa ngemvubelo noma nge-batter yekhekhe. I-Airier yeast donuts ivamise ukuba nama-calories ambalwa kunama-cake donuts, anokwakheka okuminyene.
- Ama-toppings: Ngaphandle kwe-glaze eyisisekelo noma ama-sprinkle, ama-donuts kulezi zinsuku agcwele yonke into kusuka kokhilimu osikiwe kanye ne-cookie iyawa kuya okusanhlamvu okugqamile nebhekoni. Kusobala impela, kepha okokufaka ngaphezulu, okudla kakhulu amakhalori wedonut.
- Ukugcwalisa: Ama-donuts agcwalisiwe aqukethe ukhilimu, ushokoledi, noma ujamu azoba nama-calories amaningi noshukela kunalawo angagcwalisiwe.
- Usayizi: Ama-donuts agcwele yonke indawo ngosayizi, kusuka emigodini eyodwa yokuluma ama-donut kuya ekuphathweni okukhulu okukhulu kunesandla sakho. Usayizi ojwayelekile wedonathi, nokho, ungaba ngamayintshi ama-3 ububanzi, kusho uMichalczyk. Ngokusobala, lapho idonathi yakho iba nkulu, kuzoba nama-calories amaningi - kanye nokufakwa ngaphezulu okungabanjwa.
Ngokuvamile, ama-donuts amaningi anama-kilojoule amaningi, amafutha, nama-carbohydrate, futhi anezakhamzimba ezimbalwa, kusho uRoxana Ehsani, M.S., R.D., C.S.S.D., L.D.N., okhulumela i-Academy of Nutrition and Dietetics. (Okuhlobene: Ama-oda Aphephe Kakhulu eDunkin 'Donuts)
Izibonelo zamaDonut Calories
Ngenkathi uhla lwamakhalori lwama-donuts luyehluka kakhulu, nazi izibonelo ezimbalwa zama-calories ekhishwa ngezinhlobo ezahlukene ohlangabezana nazo, ngokusho kuka-Ehsani. (Okuhlobene: Amaresiphi eDonati Enziwe Wasekhaya Amnandi)
Izinto Ezihlobene
I-Plain Glazed Donut
- 190-480 kcal
- 22-56 amagremu carbs
- 11-27 amagremu amafutha
- 3-5 amagremu amaprotheni
I-Iced Donut nge-Cream Filling
- Ama-calories angu-350
- 41 amagremu carbs
- 19 amagremu amafutha
- 4 amagremu amaprotheni
I-Specialty Donut ene-Toppings (isb.Amakhukhi no-Cream)
- 390 kcal
- 49 amagremu carbs
- 21 amagremu amafutha
- 4 amagremu amaprotheni
Aqhathaniswa Kanjani Amakholori eDonut Kwamanye Amakhekhe Asekuseni
Kunzima ukuqhathanisa ngqo ngoba amaqebelengwane asekuseni, njengamadonathi, ahluka kakhulu kokuqukethwe kwekhalori ngokuya ngezithako zawo, usayizi, nendlela yokulungiselela. Futhi, amagama angakhohlisa: Isibonelo, ungacabanga ukuthi, i-bran muffin noma ucezu lwesinkwa sikabhanana kuyisinqumo esingcono kakhulu, kepha lokho kusengaba nama-calories amaningi, amafutha noshukela, kusho u-Ehsani. (Ufuna isinkwa sikabhanana manje? Uxolo, kodwa lezi zindlela zokupheka zesinkwa se-vegan sikabhanana nesinkwa sikabhanana esingenayo i-gluten zingakuxazulula lokho.😉)
Uma kukhulunywa ngokuphathwa njengama-croissants, ama-danishes, ama-scones, nekhekhe lekhofi, konke kwenziwa ngofulawa ocwengileko, ushukela, ibhotela noma uwoyela namaqanda. U-Ehsani uthi okukhethwa kukho okuhle kakhulu uma uzodla ikhekhe lasekuseni ukukhetha okukodwa okusehlangothini oluncane (lawo ma-muffin amakhulu ama-blueberry crumble cishe aphezulu ushukela, amafutha, namakhalori kunama-donuts amaningi) futhi kwenziwa kangcono ngokusanhlamvu okuphelele , njengoba izoqukatha i-fiber eyengeziwe ukuze uhlale unelisekile. (Okuhlobene: Amaresiphi E-Muffin Angcono Kakhulu Okudla Kwasekuseni Okusheshayo, Okunempilo)
Okungcono kakhulu, yeqa okuhlukahlukene kwesitolo sekhofi bese uzenzela ikhekhe lesidlo sasekuseni ekhaya usebenzisa ufulawa ogcwele okusanhlamvu, uwoyela onempilo yenhliziyo, noshukela omncane, noma enye indlela kashukela (i-paleo eyenziwe ngokwenza iPop-Tarts, noma ubani?).
Okusemqoka kuma-Donut Calories
Ungavumeli noma ngubani akutshele ukuthi awukwazi ukudla ama-donuts. "Yize idonathi kungelona ukudla okunempilo kakhulu emhlabeni, ukubheka ukudla 'njengokuhle' noma 'kubi' kungabeka ingcindezi enkulu maqondana nokudla futhi kukwenze uxoshe lokhu kudla, kuphela kukwenze uzizwe unecala ngokweqile uma uvumela ukuze ube nayo, "kusho uMichalczyk. Uyanezela ukuthi ukubheka ama-donuts njengokwelashwa ongakujabulela kanye ngesikhathi - ake uthi, njalo ngoMgqibelo ekuseni - kuyindlela ehlakaniphile ezokwenza ukwazi ukuwajabulela ngokweqiniso futhi uqhubeke nokwenza izinqumo ezinempilo.