Ama-calories asePecans Nemihlomulo Yempilo Yabo
Ungumthandi we-pecan? I-Pecans iyisithako esithandwa kakhulu ezintweni eziningi ezithandekayo. Kodwa bewazi ukuthi ama-pecans angaba nempilo? Amakholori e-Pecan aphansi kunezinye izinhlobo eziningana zezinkuni (amantongomane ayishumi anika ama-calories angu-98) ukuze uwafake ekudleni okunomsoco uma nje uwadla ngokulinganisela.
AmaPecans akhiqizwa ngumuthi we-hickory, ngokuvamile otholakala eningizimu ye-United States.
I-Albany, i-Georgia iyinhloko-dolobha ye-pecan yezwe. AmaPecans avame ukuqhathaniswa nama-walnuts kanye nabapheki be-savvy ngokuvamile abashintshanisa lezi zokupheka. Abantu abaningi bachaza ukunambitheka kwama-pecans ukuthi kube yibhotela elingaphezu kokunambitheka kwama-walnuts.
Amaqiniso e-Pecan Nutrition
| Amaqiniso e-Pecan Nutrition | |
|---|---|
| Ukusetshenziswa kobukhulu be-1 ounce (cishe ngamashumi ama-20) (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 196 | |
| Ama-calories avela ku-Fat 180 | |
| Inani lamafutha 20g | |
| I-Fat egcweleyo 2g | 8% |
| I-Polyunsaturated Fat 6g | |
| I-Monounsaturated Fat 12g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 116mg | 2% |
| Ama-carbohydrate 4g | 3% |
| I-Dietary Fiber 3g | 11% |
| Ama-Sugar 1g | |
| Amaprotheni 3g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · I-Iron 4% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Idatha yokudla okunikeziwe kwilebuli ingenxa yama-pecans aluhlaza. Uma ama-pecans owathenga aphekwa noma aphekwe nezinye izithako, idatha yokudla izotshintsha.
- Ukusebenza okulinganayo (cishe ama-halve angama-pecan) ama-pecans angama- 134 anika ama-kilojoule angu-134, ama-gramu angu-12 amafutha, igramu engu-1 yamafutha agcwele, ama-milligram angu-4 we-sodium, ama-8 amagremudididrate, ama-gramu angu-2 we-fiber yokudla, ama-gramu angu-6 ashukela 2 amagremu amaprotheni.
- I- pecan pie eyodwa ehlinzeka ngamakhilogremu angu-464, amagremu angu-19 amafutha, ama-gramu angu-3 amafutha agcwele, ama-milliamu angu-313 we-sodium, ama-gramu angu-68 we-carbohydrate, ama-gramu angu-2 e-fibre yokudla, ama-gramu angama-29 kashukela nama-5 amagremu amaprotheni.
- I -ounce eyodwa-ounce ekhonza umxube omuncu omuncu oqukethe ama-pecans inikeza ama-calories angu-167, ama-gram angu-11 amafutha, igramu engu-1 yamafutha agcwele, ama-milligram angu-202 we-sodium, ama-gram angu-13 we-carbohydrate, ama-gramu angu-2 e-fiber yokudla, ama-gramu angu-3 kashukela nama-6 amagremu amaprotheni.
Izinzuzo zezempilo zePecans
AmaPecans angumthombo wamanoni, kodwa anika amafutha angaphansi kunezinye izinhlobo zezinkuni ezifana namantongomane ase-macadamia. I-Pecans inikeza amandla amancane amafutha we- polyunsaturated nokuphakama okuphakeme kwamanoni e-monounsaturated , okubhekwa njengamafutha "amahle". Amanoni e-monounsaturated noma ama-MUFA avela emithonjeni yemifino futhi ingasiza ekunciphiseni i-LDL yakho noma "cholesterol" embi. Ngenxa yalesi sizathu, i-Academy of Nutrition and Dietetics incoma ukuthi ukhethe ukudla ngamafutha ase-monounsaturated esikhundleni samafutha agcwele.
AmaPecans ahlinzeka ngamancane amaprotheni nama- fibre . Ukudla ukudla nge-fibre namaprotheni kungakusiza uzizwe ugcwele futhi unelisekile ngesikhathi sokudla. Ochwepheshe bokulahlekelwa isisindo ngokuvamile batusa ukuthi i-dieters idle ukudla nge-fiber ukuze ibasize badle kancane futhi badale ubuncane bekhalori edingekayo ekulahlekeni kwesisindo .
I-Pecans nayo ingumthombo omuhle we-manganese, i-mineral esiza umzimba wakho kanye nesimetabolism sakho ukusebenza kahle. Ngaphezu kwalokho, zigcwele ama-antioxidants ne-vitamin E.
Imibuzo Ejwayelekile NgamaPecans
Iyiphi indlela engcono kakhulu yokugwema ukudla ngokweqile amantongomane?
Ngisho noma amantongomane anikeza izinzuzo zezempilo, zingenye yezinto ezivame kakhulu ukudla esikudla kakhulu . Ama-pecans angabodwa angamantongomane angu-10 kuphela.
Kodwa ngokuvamile asibalanga amantongomane ngaphambi kokuba sidle. Ukuze ugweme ukuyiqeda, sebenzisa isandla sakho ukulawula izingxenye . I-small handful of nut is a single serving.
Ingabe amantongomane anambithekile noma ama-nut mixes aphilile njengamantongomane avamile?
I-Pecans itholakala kumathini amaningi amaningi adumile. Uma uthenga ama-nut mix noma ama-nut mixes, amantongomane angase agcozwe emafutheni noma afakwe ushukela ophezulu noma imikhiqizo ephezulu ye-sodium. Umphumela wukuthi ungadla ushukela owedlula noma i-sodium kunokuba ulindele.
Amantongomane angaba yingxenye yokudla kwesisindo?
Amantongomane angenza ukudla okulula uma uzama ukunciphisa isisindo. Kodwa kuphela uma ubadla ngokulinganisela.
Iprotheyini ne-fiber kumantongomane angakusiza uzizwe ugcwele futhi unelisekile ukuze ungadli futhi ngemva kokudla kwakho.
Indlela Yokugcina AmaPecans
Ungagcina ama-pecans esitsheni esingazimele ekamelweni lokushisa. Kufanele bahlale behlala cishe izinyanga ezintathu. Uma uwagcina esiqandisini kufanele bahlale behlala izinyanga eziyisithupha. Ungakwazi futhi ukukhipha futhi uvuselele ama-pecans ukuze usebenzise kuze kube yiminyaka emibili, ngokusho kwabasakazwayo be-pecan.
Ama-Pecan Recipes
AmaPecans asetshenziselwa ukudla okumnandi, okuphekwe, kepha ungasebenzisa ama-pecans kunoma yiluphi uhlobo lwesidlo-ngisho neziphuzo!
Uma uthanda ukupheka noma ukubhaka, zama i- carb ithanga lama-pecan pancake . Noma, thola ubuciko nge-pecan popcorn inkukhu.