Ama-calories kuma-Bagels namacebiso wezokudla okunempilo
Ingabe ungumthandi we-bagel ojabulela i-bagel ehlutshiwe ekuseni noma isangweji le-bagel elimnandi ngesidlo sasemini? Njengoba kunama-flavour amaningi kanye nezitayela zokukhetha, i-bagels yindawo elula futhi ehambisanayo. Kodwa ukudla kwe-bagel kushintshile phakathi neminyaka ngenxa yendlela eyenziwe ngayo. Qinisekisa ukuhlola inani lakho lezintandokazi zekhalori ye-bagel ngaphambi kokwakha ukudla kwakho.
I-Bagel Calorie Counts and Nutrition
| Amaqiniso e-Bagel e-Plain Facts | |
|---|---|
| Ukukhonza i-bagel Usayizi 1 | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 289 | |
| Ama-calories avela ku-Fat 15 | |
| Ingqikithi Yamafutha 1.7g | 3% |
| I-Satatated Fat 0.2g | 1% |
| I-Polyunsaturated Fat 0.7g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 561mg | 23% |
| Potassium 106.05mg | 3% |
| Ama-carbohydrates 56.1g | 19% |
| I-Fiber Diet 2.4g | 10% |
| Ama-Sugar 0g | |
| Amaphrotheni 11g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · I-Iron 21% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ama-bagels amanengi aphansi aphansi kakhulu emafutheni agcwele . Ngokuvamile aziqukethe i-cholesterol noma ushukela futhi ungumthombo omuhle we-thiamin.
Ukubalwa kwakho kwekhalori ye-bagel nokudla kungahlukahluka kuye ngokuthi umkhiqizo owuthenga. Isibonelo, i-Lender's Plain New York Style Style (efriziwe) ihlinzeka ngamakhalori angu-230 kuphela kodwa yenziwa nge- sulfur ephezulu ye-fructose . Ngenxa yalokho, uzodla amagremu amathathu ushukela nge-bagel ngayinye oyidlayo.
Enye into okufanele ucabange ngayo lapho uthenga i-bagel ubukhulu bomkhiqizo .
Ama-Bagels athole amakhulu kuneminyaka. Ngokusho kweNational Institutes of Health , eminyakeni engu-20 eyedlule i-bagel ejwayelekile yayingamasentimitha amabili ububanzi futhi yayinezikhamo eziyi-140. Manje i-bagel ejwayelekile ye-delis nama-bakeries amaningi ingaba ngamasentimitha angu-6 ububanzi futhi ingafaka ama-khalori angu-350 ku-calories yakho yansuku zonke.
Futhi nakuba abaningi bagel abadlayo behlukanisa ukudla nomngani, isigamu bagel kilojoule manje ephakeme futhi.
Izinhlobonhlobo ze-bagels nazo zinikeza ukudla okunempilo okuhlukile. Isibonelo, ama-kilojoule esikhwameni se-sinel sinamoni aphezulu kakhulu ngenxa yeshukela nesithelo. I-swirl yesinamoni ne-bagel eyomile ePanera ineama-khalori angu-320, ama-gram angu-66 we-carbohydrate nama-11 amagremu ashukela.
Izigxobo ezivuthiwe ngokuvamile azihambisani nanoma yikuphi okungcono. I-cheddar pesto bagel eBruegger inikeza ama-calories angu-420, ama-gramu angu-10 amafutha, nama-9 amagremu eshukela.
Izinzuzo zezempilo ze-Bagels
I-bagel yakho eyintandokazi ingaba ngumthombo we- carbohydrate ehlanziwe . Lokhu kusho ukuthi okusanhlamvu okusetshenziselwa ukwenza imikhiqizo iye yacutshungulwa ngumkhiqizi wokudla ukuze yonke okusanhlamvu ingabe isasebenza. Inqubo yokuhlanza noma yokugaya isusa ama-fiber, amavithamini nama-mineral. Ngokuvamile, izondlo zokuncoma zincoma ukuthi unciphise ukudla kwakho okuhlwanyisiwe.
Ngokuvamile ungatshela uma ukudla kuhlanjululwa uma ilebula ithi ithotshiwe. Imikhiqizo eyithuthukisiwe yilabo abaye banezakhi ezithile ezongezwe emuva phakathi nokukhiqizwa. Kodwa lokhu kudla kusalokhu kuntula i- fibre-umsoco obalulekile ekudleni okunomsoco .
Kuthiwani ngama-bagels wonke okolweni?
I-bagel eyodwa yengqolowa isilingana nokudla cishe izingcezu ezine kuya kweziyisithupha zesinkwa, okusho ukuthi i-carbohydrate enamandla kakhulu futhi ingaba nokuphakamisa ushukela wegazi. Ngenxa yalesi sizathu, ngokuvamile akukhuthazwa abantu abanesifo sikashukela.
Ukukhetha nokugcina ama-Bagels akho
Ukwazi ukuthi akuwona wonke ama-bagels adalwe alinganayo, khumbula uhlobo oluthengayo nesayizi yesabelo sakho. Buza mayelana nokuvuselela kwabo ukuqinisekisa ukuthi awukathengi amabhasi ezinsuku ezindala (noma ngaphezulu).
Uma uthengisa ezimbalwa, zigcine zihlanzekile ngokugcina ekushiseni kwekamelo esikhwameni seplastiki. Ungase ucabange ukuthi isiqandisini sizobenza bahlale isikhathi eside, kodwa okuphambene kuvame ukuyiqiniso.
Ungaziqhwaza izinyanga ezine, noma kunjalo, futhi uzifudumise ehhavini uma usulungele ukuzijabulela futhi.
Indlela Yokwenza I-Bagel Yakho Impilo Engcono
Uma uzama ukunciphisa ama-carbs noma ukunciphisa ukudla kwakho kwemikhiqizo ehlanziwe isinkwa, kunezinto ezimbalwa ongayenza ukuze wenze ukudla kwakho okusekelwe nge-bagel kuphile kahle.
- Yenza isangweji esibhekile. Awudingi ukusebenzisa kokubili izingxenye ze-bagel uma wenza isangweji. Yeqa engxenyeni engenhla bese uvele uphakamise phansi nge-bagel yakho ngezilwane ezinomsoco nemigodi.
- Khipha isikhwama sakho . Uma uthanda ukuba ne-bagel ephezulu nangaphezulu, bese uphuma phakathi. Sebenzisa i-spoon bese ususa ingxenye ephakathi ephansi. Yakha sandwich yakho eduze kwe-bagel crust.
- Hamba okusanhlamvu okuphelele. Ngisho noma wonke amagalaji ekholweni akhona anikeza amakholori amaningi nama-carbs, ukukhetha konke okusanhlamvu kusengcono kunomkhiqizo ohlanzekile ngoba uthola izinzuzo zokudla ze-fiber.
- Buka i-sugar added. Ama-bagels amaningi amnandi azongeza ekudleni kwakho ushukela usuku. Hlola izithako bese uzama ukukhetha i-bagel ngaphandle kwesiraphu yezinhlamvu noma ezinye izithako ezongeziwe.
- Izihloko ze-toppings ziyindaba. Ngisho noma i-bagel kilojoule ibalulekile, ama-calories okuyi-topping yakho azokwengeza futhi. I-bagel enkulu izodinga ama-toppings amaningi, ngakho-ke qaphela lokho obeka khona phezulu. Yeqa ibhotela kanye noshizi ophezulu wekhalori. Hamba ngemifino enempilo, i-hummus, noma wenze i-pizza ye-bagel enempilo ngezithako ezintsha.
Izwi elivela
Ama-Bagels afike ohlwini olungenalo-lwabantu abaningi abadla ukudla abaqaphela ukudla. Kodwa cishe noma yikuphi ukudla kungafakwa ekudleni okunomsoco uma uyidla ngokulinganisela futhi uyifaka ohlelweni olunzulu lokuphila okunempilo. Gcina i-bagels kwimenyu endlini yakho uma ujabulela yona. Ukulinganisela i-bagel nezinye ukudla okunomsoco okufaka i-fiber, amaprotheni, namafutha enempilo ukugcina uhlelo lwakho lokudla oluhle endleleni.