Kwabanye abantu, akukho okwanelisayo okwedlula ukondla okunamnandi kwe-pancake ekuseni. Lekuseni lesidlo sasekuseni se-carbohydrate inganikeza amandla okwanele ukuze kube nomsebenzi wokusebenza okwenziwe ngosuku. Kodwa ingabe ama-pancake aphilile? Hhayi ngaso sonke isikhathi. Kodwa, uma uthanda ukuqala usuku lwakho nge-stack fluffy, kunezindlela zokugcina i-pancake calories kanye ne-pancake carb ephansi ukuze ukwazi ukuwafaka ngokudla okunempilo.
I-Pancake Facts Nutrition Facts
| Amapancake Ngamathambo Nesiraphu Amaqiniso Okudla | |
|---|---|
| Ukukhonza amaqebelengwane ama-2 (232 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 520 | |
| Ama-calories avela ku-Fat 126 | |
| Inani lamafutha 14g | 22% |
| I-Fat egcwele 5.9g | 29% |
| I-Polyunsaturated Fat 2g | |
| I-Monounsaturated Fat 5.3g | |
| I-cholesterol 58mg | 19% |
| I-sodium 1104mg | 46% |
| Potassium 250.56mg | 7% |
| I-carbohydrates 90.9g | 30% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaprotheni 8.3g | |
| I-Vitamin A 6% · I-Vitamin C 6% | |
| I-calcium 13% · I-Iron 15% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Amapancake nge toppings yendabuko afana ibhotela nesiraphu inikeza amakholori, amafutha, ikakhulukazi ama-carbohydrate. Njengoba ama-pancake ngokuvamile enganikeli noma yikuphi i-fiber, uzodla ama-gramu angu-90 we-carbohydrate nama-90 we-carbs uma uthola kulokhu kudla.
Kodwa inani lakho lokudla okunomsoco lizoxhomeka esayizi lakho lokukhonza. Izinombolo zelebula (ezikhonjisiwe) zisebenza kuphela ekukhonzeni okulodwa kwamaphakheksi okungama-pancake amabili aphakathi. Abaningi abadla kahle basebenzisa ama-pancake angu-3-4 futhi kabili inani lebhotela nesiraphu kanye.
Uma lokho kuzwakala njengekusasa lakho lokudla kwasekuseni, uzodla amakholori angaphezu kuka-1000 uma ufaka. Futhi uma ufaka ubhekeni noma isoseji, inombolo ingakwazi ukukhanya.
- Uma udla amabhande amabili we-bacon , uzofaka ama-khalori angu-74, ama-gram angu-6 amaprotheni, ama-gram angu-6 amafutha namagremu ama-2 we-fat saturated ekudleni kwakho.
- Uma udla izixhumanisi ezimbili ze-ingulube ye-ngulube , uzofaka ama-khalori angu-88, ama-gramu angu-5 amaprotheni, ama-gram angu-7 amafutha no-2 amagremu amafutha aphelele ekudleni kwakho.
Uma unesithakazelo kwinani lama-calcake kilojoule yedwa (ayikho isiraphu noma ibhotela), kungase kuxhomeke ekutheni uyabenza kusukela ekuqaleni noma ngabe uthengisa ukuhlanganiswa kwangaphambili.
Amaqiniso we-Pancake Yokudla Okungavamile (Ngokusho kwe-USDA Data)
- I-pancake encane encane (3 "ngaphesheya) eyenziwe kusukela ekuqaleni inikeza ama-calories angu-30, igramu eyodwa yeprotheni, ama-gramu angu-5 we-carbohydrate, ama-gramu angu-0 we-fibre no-1 gramu weshukela
- I-pancake ephakathi (5 "ngaphesheya) eyenziwe kusukela ekuqaleni inikeza ama-calories angu-93, ama-gramu angu-2 amaprotheni, ama-gramu angu-15 we-carbohydrate, ama-gramu angu-0 we-fibre nama-2 amagremu eshukela
- I-pancake eyodwa enkulu (7 "ngaphesheya) eyenziwe kusukela ekuqaleni ihlinzeka ngama-calories angu-186, ama-4 amagremu amaprotheni, ama-gramu angu-30 we-carbohydrate, i-gram 1 ye-fibre, nama-gramu angu-5 ushukela.
Ngakho-ke ukuhlanganiswa kwe-pancake kuhlanganiswa kanjani? Akukho ukuhluka okuningi okuvela kumkhiqizo kuya ku-brand. Futhi ngisho nezinhlobonhlobo ezahlukene zihlinzeka ngokudla okufanayo kwe-pancake. Ngakho uma ukhetha i-buttermilk, ukolweni, noma ngisho nokuhlanganiswa okuphelele kwe-pancake, cishe uzodla amakholori afanayo namakhilogremu.
Ukuxuba okukodwa kwe-pancake mix cup cup eyodwa okwenza cishe ama-pancake amane ama-4 intshi.
Njengoba ilungiselelwe, ama-pancake ovela ku-pancake mix azohlinzeka ngamakhilomitha angama-250, ama-gram angu-8 amafutha, amagremu angu-8 amaprotheni, ama-gramu angu-37 we-carbohydrate, nama-gramu angu-7 ushukela. Ungalindela nokudla cishe ama-milligram angu-800 we-sodium ngayinye yokukhonza.
Kuthiwani Ngama-Calories E-Waffles?
Izikhathi eziningi, i-waffle batter ifana ne-pancake batter, ngakho-ke iphrofayli yokudla ayifani kakhulu. Ngokuvamile, i-7 "ye-offle nxazonke inikeza ama-calories angu-218, ama-gramu angu-11 amafutha, ama-gramu angu-25 we-carbohydrate, nama-gram angu-6 weprotheyini. Njengamaphakethi, izinombolo ezithile zizoxhomeka ngobukhulu nezithako ezisetshenzisiwe. ushizi kanye ne-flaxseed , isibonelo, ngeprotheyini ene-added and fiber, ukuphatha ekuseni ngama-khalori angu-340 ngamunye.
Ingabe amaphakheji anempilo?
Ama-pancake azodla ukudla kwakho kwe-carbohydrate usuku. Umzimba wakho usebenzisa ama-carbohydrate njengomthombo oyinhloko wephethiloli, ngakho-ke lo msoco ubalulekile. Kodwa izakhamuzi eziningi zokudla ziphakamisa ukuthi uthola i-carbs yakho yansuku zonke evela emithonjeni enempilo kakhulu. Amapancake ngokuvamile awawaleli sigaba.
Ama-pancake kanye nama-pancake mixes ngokuvamile akwenziwa kusuka kufulawa ocebile. Ukudla okunomsoco yilabo abaye banezakhi ezinwetshiwe ngesikhathi sokukhiqiza. Ezimweni eziningi, izakhi (ezinjengevithamini namaminerali) zisusiwe bese ezinye zazo zingenezelwa ngenkathi kusetshenzwa.
Ngakho-ke ukudla okucebile kukubi kuwe? Akunjalo ngempela, kodwa uma udla imikhiqizo yesinkwa ecebisiwe wena mfushane-ushintshe wena ngaphandle kwe-fiber-friendly friendly nezinye izakhi. Ufulawa ocebile ngama-pancake kanye noshukela owengeziwe nesiraphu kungenzeka ukuphakamisa ushukela wakho wegazi masinyane bese ushiya ulambile ngokushesha ngemva kwalokho.
Futhi, uma uthenga ingxube ye-pancake, ungathola umthamo we-fat fat ngokudla kwakho. Amanye ama-brand afaka amafutha angenwawo-hydrogenated (amafutha esitokisi). Ochwepheshe bezempilo batusa ukuthi ukhawulele noma ugweme ngokuphelele ukudla nge-fat fat.
Izindlela Ezempilo Zokulungisa Amapancake
Ngakho-ke ingabe kukhona indlela yokwenza isidlo se-pancake siphelele kakhulu? Kunjalo! Uma ufaka isidlo sasekuseni esinenhliziyo enhle ngesicwangciso sakho sokudla samasonto onke , zama ukulandela amathiphu ambalwa okuhlakaniphile ukuze uwagcine ephansi ushukela, ephansi kwamafutha futhi ephansi kwamakholori.
- Yenza ama-pancake aqale ngaphandle kokuxuba. Ngaleyo ndlela uzogwema noma yikuphi ukuthutha okune-trans okungase kufihle izithako.
- Sebenzisa ufulawa ogcwele ukolweni ukuze uthole i-fiber encane ngesidlo sakho ukuze ukhulise isisu.
- Esikhundleni sokufisa ama-pancake akho emafutheni noma ebhotela, sebenzisa i-pan engeyona stick ukuze unciphise amafutha akho.
- Yeqa isiraphu nebhotela. Phakamise ama-pancake akho ane-blueberries ocebile okondla, ama-raspberries noma ama-strawberries.
I-Healthy Pancake Recipes
Uma usulungele ukuhlola ekhishini futhi uzama zokupheka zokupheka ezinamaphiko, cabangela enye yalezi zinguqulo ukuze ukwanelise noma ubani odlayo.
- I-Recipe ye-Buckwheat Pancake Recipe
- I-Low Carb Pumpkin Pancan Recipe
- Ukungezwani komzimba-Friendly, Recipe ye-Pancake Recipe
Khumbula ukuthi i-brunch eyodwa, i-brunch yokugcoba noma ibhulakufesi ayikwazi ukuphazamisa uhlelo lwakho lokudla okunempilo. Kodwa njengoba i-pancake kilojoule ingakwazi ukwengeza ngokushesha futhi ukudla okunomsoco akulungile, lokhu kungukudla ongafuna ukukujabulela kancane. Zama ukungeza ezinye zokudla zokudla okunomsoco ohlelweni lwakho lokudla ukuze ugcine impilo yakho nesisindo sakho endleleni.