Bagels Hutano Here? Nutrition, MaCalori, uye Zvakanakisa Sarudzo

Zvemukati

• Bagel chikafu chechokwadi
• Kwete nguva dzose sarudzo ine hutano
• Yakakwirira mumakoriyori
• Yakakwirira mune yakanatswa carbs
• Dzimwe mhando dzinogona kupa mabhenefiti ehutano
• Mbeu dzese
• Maitiro ekugadzirisa kukosha kwehutano hwebhagel yako
• Teerera kune saizi chikamu
• Rangarira zvigadzirwa
• Sarudza toppings yako nehungwaru
• Chinokosha

Kufambidzana kusvika kumashure senge zana ramakore rechi17, bagels ndeimwe yeanodiwa kwazvo chikafu chekunyaradza pasirese.

Kunyangwe ichiwanzodyiwa pakudya kwemangwanani, hazvisi zvakajairika kuona mabhegi pamasikati kana menyu echikafu zvakare.

Mumakore achangopfuura, izvi zvinhu zvakabikwa zvakawana mukurumbira wakashata pakati pekutaura kuti yavo yepamusoro carb inoita kuti ive isina hunhu.

Ichi chinyorwa chinoongorora kana mabhegi anogona kukwana mukudya kune hutano uye anopa matipi ekuwedzera kukosha kwavo kwehutano.

Bagel chikafu chechokwadi

Izvo zvinovaka muviri zvemabhegi zvinogona kusiyana zvakanyanya, sezvo mhando dzisingaverengeke dzakagadzirwa kubva pamhando yezvigadzirwa zviripo muhukuru hwakasiyana.

Iwo emabhero anokosha akagadzirwa kubva mubatanidzwa weupfu hwakatsetseka hwegorosi, munyu, mvura, uye mbiriso. Dzimwe mhando dzinogona kunge dziine zvinowedzerwa, zvakaita semakwenzi, zvinonhuwira, shuga, uye michero yakaomeswa.

Chairo, chiri pakati nepakati, chakajeka bagel (105 gramu) inogona kunge iine zvinotevera ():

• Makorori: 289
• Mapuroteni: 11 magiramu
• Mafuta: 2 magiramu
• Carbs: 56 magiramu
• Fiber: 3 magiramu
• Thiamine: 14% yeiyo Mazuva ese Kukosha (DV)
• Manganese: 24% yeiyo DV
• Mhangura: 19% yeiyo DV
• Zinc: 8% yeiyo DV
• Iron: 8% yeiyo DV
• Calcium: 6% yeiyo DV

Bagels anowanzo kuve akakwirira kwazvo mu carbs nepo achipa mashoma mashoma emafuta uye mapuroteni.

Izvo zvakare zvine hushoma huwandu hwevhithamini nemaminerari, asi kune dzimwe nyika, senge United States, bagels uye zvimwe zvigadzirwa zvakagadzirwa zvezviyo zvinowedzeredzwa nezvimwe zvehutano zvinorasika panguva yekugadzirisa, anoti B mavitamini uye iron ().

Kunyangwe zvavo zvemukati mehutano zvichisiyana zvakanyanya, mabhegi anowanzo kuve akakwirira muma carbs uye akaderera mumafuta uye mapuroteni. Mune dzimwe nyika, zvimwe zvinovaka muviri zvinowedzerwa mumabhero kuti uvandudze kukosha kwehutano.

Kwete nguva dzose sarudzo ine hutano

Kunyangwe bagels inogona kuve nenzvimbo mune chikafu chine hutano, inouya nezvinogona kukanganisa.

Yakakwirira mumakoriyori

Imwe yematambudziko makuru anogona kuve nemabhegi ndeyekuti mangani macalorie avanopa uye kuti vangave nyore sei kusadya zvakanyanya nekusaziva.

Sekureva kweNational Institute of Health, saizi yekushandira yevhareji bagel yakapeta zvakapetwa kaviri pamusoro pemakore makumi maviri apfuura ().

Kunyangwe akawanda mabhegi achiratidzika kunge ari ega kushumirwa, mamwe makuru-saizi mhando anogona kutakura kumusoro kwe600 mazana macalorie. Kune vanhu vazhinji, izvo zvinokwana kuumba chikafu chese - uye hazvireve bhotoro kana kirimu chizi iwe yaungaparadzira pamusoro.

Kuwedzeredza macalorie kubva kune chero chikafu, kusanganisira bagels, zvinogona kutungamira mukukanganisa uremu uye kuita kuti zvinyanye kuonda kuonda ().

Zvinogona kunge zviri nani kunakidzwa nemabhero mune mwero uye nekuziva kuti mangani macalorie avanopa mukudya kwako.

Yakakwirira mune yakanatswa carbs

Bagels akajairwa kugadzirwa neupfu hwakatsetseka hwegorosi, uye mamwe marudzi anogona zvakare kuve nehuremu hwakakura hwehuga hwakawedzerwa.

Kumwe kutsvagurudza kunoratidza kuti kuwanda kwakanyanya kwema carbs akacheneswa, senge iwo ari mumabhegi, kunogona kupa njodzi yakawedzera yezvirwere zvisingaperi sechirwere chemoyo uye mhando 2 chirwere cheshuga (,,).

Zvakare, zvikafu zvakapfuma mune zvekupedzisira-zvakagadziriswa zvekudya zvinowanzo kuve zvine hukama nehurombo hwakazara hwekudya mhando ().

Ehezve, hapana cheizvi chinoreva kuti iwe unofanirwa kuve unonetseka nezve kunakirwa neapo neapo bagel.

Izvo zvinongokosha kuverengera kuti urikusanganisirawo yakawanda yezvinovaka-dense, chikafu chizere mukudya kwako.

Bagels inowanzove yakakwira macalorie uye akacheneswa carbs. Naizvozvo, zvakakosha kudzidzira zvine mwero.

Dzimwe mhando dzinogona kupa mabhenefiti ehutano

Haasi ese mabhegi akagadzirwa akaenzana, asi kusarudza mhando dzine chikafu chese chikafu dzinogona kukubatsira iwe kuvaka chikafu chinopa hutano.

Mbeu dzese

Mazhinji mabhegi anogadzirwa kubva kuupfu hwakatsetseka hwegorosi, iyo inogona kupa macalorie mazhinji uye mashoma mashoma zvinovaka muviri. Asi, zvimwe zvinogadzirwa nembeu dzakazara dzinogona kupa dzakasiyana siyana zvinovaka muviri uye zvinogona kubatsira hutano.

Mbeu dzese dzakapfuma mu fiber, mavhitaminzi, zvicherwa, uye mazhinji ehutano-anosimudzira emiti makomponi ayo akachenesa tsanga asina. Izvi zvinovaka muviri zvinogona kubatsira kuyera shuga yako yeropa uye kukurudzira kugaya kwakanaka ().

Kumwe kutsvagurudza kunoratidza kuti kudya kusvika pa3-3 sevhisi yezviyo pazuva kunogona kubatsira kudzivirira zvirwere zvisingaperi, zvakaita sehosha yemwoyo, rudzi rwechipiri chirwere cheshuga, uye mamwe marudzi ekenza ().

Kuti utore mukana nezvakanaka izvi, tsvaga mabhegi ayo akagadzirwa kubva kuzere zviyo zvakaita seoats, rye, chiperengo, kana gorosi rose - asi yeuka kuchengeta saizi yako yechikamu mukutarisa.

Bagels akagadzirwa kubva muzviyo zvakakwana anogona kubatsira kuyera shuga yeropa, kutsigira kugaya kwakanaka, uye kudzivirira chirwere.

Maitiro ekugadzirisa kukosha kwehutano hwebhagel yako

Izvo zvinokwanisika kuti ugare pamusoro pezvinangwa zvako zvehutano uchisanganisira bagels mukudya kwako. Zvese zvinotora kufungidzira zvishoma uye kuronga.

Teerera kune saizi chikamu

Tarisa chinyorwa chekudya pane pasuru yemabhegi ako aunofarira kuti uone zvavanazvo.

Kana iwe ukaona kuti ivo vanorongedza akawanda macalorie kana carbs kupfuura ako ekudya zvibodzwa zvinotendera, sarudza zvidiki mabhegi kana funga kudya chete hafu. Sevha imwe hafu kuitira gare gare kana kuigovana nemumwe munhu.

Mazhinji marandi anopawo zvidiki mabhegi kana bagel thins. Idzi sarudzo dzinowanzo kuve saizi yakakodzera yekushandira.

Kana iwe ukaona kuti yako yaunofarira bagel haisi iyo yakasarudzika sarudzo, chinja kune hutano sarudzo kana edza kuidya zvishoma kazhinji. Shandura sarudzo dzako dzekudya kwemangwanani uye chengetedza bagels yezviitiko zvakakosha zvekudzora uye kuchengetedza kudya kwakaringana.

Rangarira zvigadzirwa

Izvo zvinongedzo muyagel yako yaunofarira zvinogona kukanganisa zvakanyanya zvirimo zvehutano uye hutano hwako.

Idzo sarudzo dzinogutsa kwazvo dzinoitwa kubva muzviyo zvakakwana uye zvine shuga shoma shoma. Kana iwe uchitevera yakaderera-sodium kudya, iwe unofanirwa kudzivirira mabhegi ane yakawanda munyu.

Sarudza toppings yako nehungwaru

Mazhinji eanonyanyo kufarirwa e bagel toppings senge kirimu chizi, bota, uye jam inogona kuchengeta akawanda akawandisa macaloriki muchimiro chemafuta akazara uye shuga.

Kunyange paine pasina chakakanganisika nekumwe kugadzikana, pane zvimwe zvinovaka muviri sarudzo.

Funga kusarudza hummus, avocado, kana nati ruomba panzvimbo yekirimu chizi kune imwe fiber uye zvinovaka muviri. Kuti uwedzere puroteni, wedzera yakachekwa turkey, salmon, kana zai rakapwanyika.

Bagels zvakare mukana wakanakisa wekupinda mukushandira kana maviri emiriwo nechingwa chako chamangwanani. Pira pamatomatisi akachekwa, sipinashi, cucumber, uye hanyanisi kushandura bhagi rako kuita sangweji ine hupfumi.

Kuti uwedzere chimiro chehutano hwebhageri yako, sarudza yakazara-zviyo zvakasiyana uye pamusoro payo nezvinovaka-dense zvinoshandiswa senge avocado, nati bota, mazai, kana mavegi.

Chinokosha

Bagels anowanzoitwa neupfu hwakatsetseka hwegorosi neshuga. Uyezve, zvikamu zvehukuru zvinowanzove zvakakurisa.

Zvakadaro, nekugadziriswa kushoma, ivo vanokwanisa kukodzera mune kudya kunovaka muviri.

Kuti uve noutano hwakanaka, funga nezve saizi yako uye sarudza bagels uye toppings inogadzirwa kubva kuzere, zvishoma zvigadzirwa zvakagadzirwa.