Ndiwo maPretzels Hutano Hwehutano?

Zvemukati

• Chii chinonzi pretzels?
• Nutrition chokwadi
• Mashoma macalorie kupfuura mamwe munyu tudyo
• Kushumira saizi zvinhu
• Kuzadza, kunhuhwirira, uye madip zvinowedzera macalorie
• Kuderera
• Yakagadzirwa neyakareruka carbs
• Yakakwirira munyu
• Chinokosha

MaPretzels chikafu chinozivikanwa pasi rese.

Ivo chingwa chakabatwa-ruoko, chakabikwa icho chinowanzo kuumbwa mune rakamonyoroka fundo uye chinodiwa nekuda kwayo kunhuvira kwemunyu uye yakasarudzika crunch.

Kunyange vari mashoma mumacalorie kupfuura zvimwe zvakajairika zvekudya zvekudya senge machipisi, vanhu vazhinji vanoshamisika kana ma pretzels aine hutano.

Ichi chinyorwa chinotsanangura kuti chii chinonzi pretzels uye chinokurukura kana vane hutano.

Chii chinonzi pretzels?

Pretzels chikafu chakabikwa chikafu chinowanzo gadzirwa neupfu hwegorosi. Ivo vanouya mumhando dzakasiyana uye saizi asi kazhinji vanotora chimiro chebote rakamonyoroka.

Zvinoenderana nengano, iyo yakasarudzika pretzel banga rakagadzirwa nemamongi akabika ma pretzels ake muchimiro ichi achimiririra maoko ekunamata.

MaPretzels anouya mune akapfava uye akaomarara marudzi uye ane anopenya, mashava chitarisiko.

Soft pretzels yakakura uye ine chewy texture. Vanowanzo shandirwa mumwe nemumwe nedipping muto.

Zvichakadaro, yakaoma pretzels idiki uye yakaoma uye inogona kudyiwa nevashoma. Ivo anowanikwa pane akawanda magirosari uye ezvitoro zvitoro, zvichivaita nyore snack sarudzo.

Kune ma pretzels kuti vawane kupenya, kwakasviba-kuonekera, vanofanirwa kurapwa nesodium hydroxide solution usati wabheka. Mhinduro iyi inokonzeresa kuita kwemakemikari pamusoro pehupfu iyo inoshandura iyo pretzels brown uye inopenya panguva yekubheka (1).

MaPretzels chikafu chinozivikanwa pasi rese. Vanouya mumhando mbiri: yakaoma uye yakapfava. Kuti vawane yavo yakasvibira uye inopenya chitarisiko, ivo vanorapwa nemhinduro inokonzeresa yakasarudzika kemikari reaction kuti iitike panguva yekubheka.

Nutrition chokwadi

Pretzels dzakakwirira muma carbs uye dzakaderera mumafuta uye mapuroteni, asi zvine fiber uye B mavitamini.

Tafura iri pazasi inopa ruzivo rwekudya kune yakapfava uye yakaoma pretzels. Reference Mazuva ese Intake (RDI) inoreva ikozvino kurudziro yekudya kudya ((3).

Ose akapfava uye akaomarara pretzels akagadzirwa kubva muupfu hwegorosi, iyo inonyanya kugadzirwa nema carbs. Muviri wako unodambura carbs mushuga iyo yaanoshandisa simba.

Kufanana nezvimwe zvekudya zvinogadzirwa negorosi, pretzels ine imwe fiber. Fiber yakaratidzirwa kunatsiridza hutumbo hutano uye zviratidzo zvekugaya senge kupatirwa.

Imwe ongororo yekuongorora inosanganisira vakadzi 62,036 vakaona kuti avo vaidya angangoita magiramu makumi maviri efaibha zuva nezuva vaive nemukana wakanyanya wekudzvinyirirwa kupfuura vakadzi vaingodya magiramu manomwe chete kana zvishoma zuva nezuva ().

Zvakangodaro, ma pretzels anongova neiyo shoma fiber.

Zvisinei, zvichipiwa kuti hupfu hwakawanda hwegorosi hunosimbiswa nemimwe michina, pretzels ine mamwe mavitamini B, akadai thiamine, riboflavin, uye niacin. Aya mavitamini anobatsira muviri wako kushandura chikafu kuita mashuga anokwanisa kushandiswa simba ().

Pretzels kazhinji inosanganisira carbs, sezvo chinhu chavo chikuru hupfu hwegorosi. Izvo zvinewo zvishoma zvidimbu zvefibre uye B mavitamini.

Mashoma macalorie kupfuura mamwe munyu tudyo

Zvakaoma pretzels zvine 27% mashoma macalorie pane akaenzana anoshanda akaomeswa zvidyiwa senge mbatatisi machipisi ().

Izvo zvakati, pane zvinhu zvishoma zvekuchengeta mupfungwa kana uchidya pretzels.

Kushumira saizi zvinhu

Chiyero chinoshanda chema pretzels akaomarara iunzi imwe (28 gramu), izvo zvinogona kunetsa kuyera nenzira kwayo. Zvichida, kushumirwa kamwe chete kwema pretzels akaoma kunofanira kuzadza ruoko rumwe rwakabikwa.

Zvisinei, vatsvakurudzi vakaona kuti vanhu vanowanzozvidza kuti vanodya zvakadii. Imwe yedzidzo muvanhu vakuru makumi matatu nevaviri vakagwinya yakawana kuti vatori vechikamu vakatarisira pasi huwandu hwechikafu chavakadya neinenge 10% (,).

Kuyera kushumirwa nenzira kwayo, inogona kunge iri zano rakanaka kushandisa chiyero chekudya, zvirinani kusvika iwe uine nzwisiso iri nani yehukuru hwese hwekushandira.

Pamusoro pezvo, akawanda akapfava pretzels akanyanya kukura kuti ave mbichana. Imwe svikiro (115 gramu) nyoro pretzel ine inopfuura katatu nhamba yeekoriori mu1-ounce (28-gramu) inoshumira yeakaoma pretzels. Soft pretzels kazhinji ine mazana matatu kusvika mazana mashanu emakoriori ().

Nekuda kwavo zvemukati wekoriori, zvingave zvakanaka kupatsanura zvinyoro nyoro nevamwe vanhu kana kuvaparadzanisa kuita maviri kana matatu ma snack servings.

Kuzadza, kunhuhwirira, uye madip zvinowedzera macalorie

Kune mhando dzakasiyana dzakasiyana dze pretzels.

Kunyangwe iwo akanyanya mhando ari akapusa nyore, mamwe akazadzwa nenzungu bhinzi kana chizi, nepo vamwe vaine jasi rekuwacha. Dzakawanda dzinotopihwa muto wediputi.

Izvi zvinowedzera zvese zvinowedzera shuga, mafuta, uye macalorie kune yako yekushandira.

Semuenzaniso, yakapfava Cinnamon Sugar Pretzel kubva kune yakakurumbira pretzel cheni Tete Anne's ine 470 macalorie, nepo iyo Original Pretzel ine 340 macalorie. Uyezve, michero yekudhira inotangira kubva pamakumi mashanu kusvika makumi masere macalorie pakushandira.

Uyezve, 1-ounce (28-gramu) inoshambirwa nechokoreti-yakafukidzwa yakaoma pretzels ine makoriyori zana nemakumi matatu, zvichienzaniswa ne109 macalori e1-ounce (28-gramu) anoshandira ari pachena, akaoma pretzels. Ndiyo 16% mamwe macalorie eashoma pretzels ().

MaCalori anogona kuwedzera nekukurumidza kana uchiwedzera zvekuwedzera kune ako pretzels. Kana iwe uchiverenga macalorie, sarudzo yako yakanakisa ndeyekunakidzwa yakajeka yakaoma.

Kushumirwa kwema pretzels akaoma ingangoita 1 ounce (28 gramu). Soft pretzels inowanzove yakakura uye ine yakawanda macalorie kupfuura akaoma pretzels. Kuwedzera zvekuwedzera senge kunyorera sauces kunowedzera macalorie.

Kuderera

Kunyangwe ivo vangave vaine hutano zvishoma pane zvimwe zvekudya zvekudya senge mbatatisi machipisi, kune zvimwe zvakaderera pakudya zvakawandisa pretzels.

Yakagadzirwa neyakareruka carbs

Zvinosuruvarisa, pretzels haana makoriori, zvinoreva kuti haana mishonga yakawanda kwazvo inoenderana nekoriori yavo.

Iwo ane munyu wakawanda uye akagadzirwa neupfu hwakatsetseka hwegorosi, iyo muviri wako unotyora nekukurumidza.

Hupfu hwakatsetseka hwegorosi, hunodaidzwa zvakare kuti hupfu chena, hunogadzirwa negorosi iro rakabviswa chikamu chekunze chezviyo. Maitiro aya anobvisa yakawanda yayo fiber uye zvinovaka muviri ().

Muviri wako unotyora hupfu chena kuva mashuga nekuti ine fiber shomashoma, iyo inowanzo deredza kugaya.

Iyo Glycemic Index (GI) inoyera kukurumidza kwakasiyana kudya kunogona kuwedzera shuga yeropa. Glucose, iro shuga rinoshandiswa nemuviri wako kusimba, rine GI remazana zana. Iro rine mhedzisiro inokurumidza pashuga reropa rako.

MaPretzels ane GI ye80, zvinoreva kuti iwo eGI chikafu chepamusoro uye anogona kuwedzera shuga yako yeropa nekukurumidza ().

Chimwe chidzidzo chakafananidza kudya kwema pretzels nekudya nzungu dzakasanganiswa. Yakaona kuti avo vaidya pretzels vakanga vawedzera shuga yeropa mushure mekudya, nepo vanhu vaidya nzungu dzakasanganiswa vasina kana shanduko yeshuga yeropa ().

Kudya chakakwira-GI chikafu chakabatanidzwa kune yakawedzera njodzi yerudzi rwechipiri chirwere cheshuga.

Imwe ongororo yekuongorora mumakadzi makumi masere nemakumi mairi nemaviri nemakumi maviri nenomwe vakaona kuti avo vakadya chakanyanya-GI chikafu vaive 21% vangangoita rudzi rwechipiri chirwere cheshuga kupfuura avo vakadya chakaderera-GI chikafu ().

MaPretzels akagadzirwa neupfu hwakakwana hwegorosi huchava sarudzo ine hutano kupfuura pretzels inogadzirwa neupfu chena. Ivo vane GI yepazasi uye nekudaro havafanire kuwedzera shuga rako reropa nekukurumidza ().

Yakakwirira munyu

Chinyakare pretzels inosaswa nezviyo zvakakura zvemunyu usati wabheka. Munyu wakakora uyu unowedzera kutsemuka uye kuputika kwekunaka kune imwe tumwe tudyo tudiki.

Hard pretzels inogona zvakare kunge iine imwe munyu seyokuchengetedza kuti ivabatsire kugara vatsva. Muchokwadi, dzinogona kuve nekaviri zvakapetwa munyu seyakaenzana yekushandira mataputi machipisi ().

Uyezve, zvinonhuwira nemadhipiti zvinogona kuviga huwandu hwakawanda hwemunyu, kunyangwe kana vasina kuravira zvakanyanya munyu.

Kunyangwe isiri munhu wese anoda kutarisa kunwa kwavo munyu, vangangoita 25% yevanhu vane hutano vanoonekwa sevanonzwa munyu. Izvi zvinoreva kuti miviri yavo haigone kubvisa yakanyanyisa munyu, izvo zvinogona kukonzera kukwira kweropa ().

Kuwedzera kweropa kwakaratidzwa kuwedzera njodzi yako yekufa kubva mukundikana kwemoyo kusvika pamakumi matatu muzana ().

Unsalted pretzels ingadai iri sarudzo yehutano kune vanhu vane munyu.

Pretzels haina hutano hwakanyanya. Iwo ane munyu wakawanda uye akagadzirwa nema carbs akareruka, ayo anoita kuti shuga yako yeropa ikwire nekukasira. Yese-gorosi kana isina kuvharwa pretzels ndiwo sarudzo dzakanaka.

Chinokosha

Pretzels inonaka uye yakapusa tudyo iyo inogona kunakidzwa munzira dzakasiyana siyana.

Ma pretzel akaoma ane macalorie mashoma pane akadyiwa zvekudya zvekudya senge mbatatisi machipisi, asi haana hutano zvakanyanya.

Kunyange hazvo zviine hushoma hwefibha uye mavitamini B, iwo ane munyu wakawanda uye anogona kukonzera shuga yako yeropa kuti ikwire nekukurumidza.

Kunyange zvakadaro, pretzels ndiwo mushonga unonaka unogona kunakidzwa mumwero.