Ma calories mu Bagels ndi Nsonga kwa Odya Zakudya Zakudya
Kodi ndinu wokonda bagel amene amasangalala ndi bagel m'mawa kapena masangweji a bagel chakudya chamasana? Ndi zokoma zambiri ndi machitidwe omwe mungasankhe, bagels ndi chakudya chabwino komanso chosasangalatsa. Koma chakudya cha bagel chasintha kwa zaka zambiri chifukwa cha momwe apangidwira. Onetsetsani kuti muwone chiwerengero chanu cha calel bakel musanayambe kudya.
Kulemba kwa kalel ya kalel ndi zakudya
| Zoonadi Zambiri za Bagel Nutrition | |
|---|---|
| Kutumikira Serving 1 bagel | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 289 | |
| Ma calories ochokera ku Fat 15 | |
| Mafuta Onse 1.7g | 3% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.7g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 561mg | 23% |
| Potaziyamu 106.05mg | 3% |
| Zakudya Zamadzimadzi 56.1g | 19% |
| Matenda a Zakudya 2.4g | 10% |
| Sugars 0g | |
| Mapuloteni 11g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 2% · Iron 21% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mitundu yambiri yamagazi ndi mafuta odzaza kwambiri . Nthawi zambiri sakhala ndi cholesterol kapena shuga ndipo ndizochokera ku thiamin.
Zikalata zanu za calel ndi zakudya zimasiyana malinga ndi mtundu umene mumagula. Mwachitsanzo, Lender's Plain New York Style Bagels (mazira) amapereka makilogalamu 230 koma amapangidwa ndi manyuchi a chimanga a fructose . Chotsatira chake, mudzadya magalamu atatu a shuga ndi bagel iliyonse yomwe mumadya.
Nkhani ina yoganizira za kugula bagel ndi kukula kwa mankhwala .
Bagels adakula kwambiri zaka zambiri. Malingana ndi National Institutes of Health , zaka makumi awiri zapitazo mtambo wa bagel unali wa masentimita atatu ndipo unali ndi makilogalamu 140. Tsopano mawonekedwe a bagel mumadzinso ambiri ndi ophika zakudya akhoza kulemera mpaka masentimita asanu ndi awiri ndipo akhoza kuwonjezera makilogalamu 350 kuwerengero lanu la kalori tsiku ndi tsiku.
Ndipo ngakhale anthu ambiri odziwa kugula bagel akugawa chakudya ndi bwenzi, hafu ya bagel calories tsopano ikukwera.
Mitundu yosiyanasiyana ya bagels imaperekanso zakudya zosiyana. Mwachitsanzo, makilogalamu a sinelon bagel ndi apamwamba kwambiri chifukwa cha shuga ndi zipatso zina. Kalimasi ya sinamoni ndi bagel ya mphesa ku Panera ili ndi makilogalamu 320, ma gramu 66 a ma carbohydrate ndi 11 magalamu a shuga.
Nthaŵi zambiri makola osungirako amakhalabe bwino. Cheddar pesto bagel ku Bruegger imapereka makilogalamu 420, 10 magalamu a mafuta, ndi magalamu 9 a shuga.
Ubwino Wathanzi wa Bagels
Mtundu wanu wokondedwa wa bagel ukhoza kukhala gwero la zakudya zowonongeka . Izi zikutanthauza kuti mbewu zomwe zimagwiritsidwa ntchito kupanga zokololazo zakonzedwa ndi wopanga chakudya kuti mbeu yonseyo isagwirizane. Njira yoyeretsera kapena kuyesera imachotsa zakudya zamtenda, mavitamini, ndi mchere. Kawirikawiri, zakudya zopatsa thanzi zimalimbikitsa kuti musachepetse kudya kwanu.
Mukhoza kunena ngati chakudya chikuyengedwa ngati lemba likuti limapindula. Zakudya zopindulitsa ndizo zomwe zakhala ndi zakumwa zina zomwe zimapangidwanso mmbuyo pakupanga. Koma zakudya izi nthawi zambiri zimasowa fiber-zakudya zofunika kwambiri pa zakudya zabwino .
Bwanji nanga za ngongole zonse za tirigu?
Gulu limodzi lonse la tirigu ndilofanana ndi kudya magawo anayi kapena asanu ndi limodzi a mkate, zomwe zikutanthauza kuti zimakhala zofiira kwambiri ndipo zimatha kutulutsa shuga. Pa chifukwa chimenechi, nthawi zambiri samalimbikitsa anthu omwe ali ndi shuga.
Kusankha ndi Kusunga Bagels Anu
Podziwa kuti sizinthu zonse zomwe zimapangidwa mofanana, kumbukirani mtundu umene mukugula ndi kukula kwake. Funsani za kuwongolera kwawo kuti muwonetsetse kuti simukugula bagels akale (kapena okalamba).
Mukamagula ochepa, onetsetsani mwatsopano posunga firiji mu thumba la pulasitiki. Mungaganize kuti firiji ikhoza kuwatenga nthawi yaitali, koma zosiyana ndizoona.
Mukhoza kuwakhazikika kwa miyezi inayi, koma amawatentha mu uvuni mukakonzeka kuwasangalala.
Mmene Mungapangire Bagel Yanu Kukhala ndi Thanzi Labwino
Ngati mukuyesera kudula pa carbs kapena kuchepetsa zakudya zanu zopangira mkate, pali zinthu zingapo zomwe mungachite kuti chakudya chanu chokhala ndi bagel chikhale chokwanira.
- Pangani sandwich yowonekera. Simukuyenera kugwiritsa ntchito magawo awiri a bagel mukamapanga sangweji. Lembani kumtunda ndikukwera pamwamba pa bagel pansi ndi nyama zowonda ndi zophika.
- Sungani chikwangwani chanu . Ngati mukufuna kukhala ndi bagel pamwamba ndi pansi, kenaka mutenge pakati. Gwiritsani supuni ndikuchotsa mbali yofewa. Mangani masangweji anu pamtunda wa bagel.
- Pitani tirigu wonse. Ngakhale kuti ngongole zonse za tirigu zimaperekabe zakudya zochuluka ndi carbs, kusankha bwino kwa mbewu ndibwinobe kuposa mankhwala oyeretsedwa chifukwa mumapeza zakudya zowonjezera.
- Yang'anani shuga wowonjezera. Mitengo yambiri yamakono imaphatikizapo kudya kwa shuga kwa tsikulo. Onetsetsani zosakaniza ndikuyesa kusankha bagel popanda mabala a chimanga kapena zina zowonjezera.
- Zojambulazo. Ngakhale mafuta a bagel amafunika, ma calories mu topping anu adzawonjezera. Bagel yaikulu idzafuna zojambula zambiri, kotero penyani zomwe mumapanga pamwamba. Dulani batala ndi zakudya zamtengo wapatali zonunkhira tchizi. Pitani ku zitsamba zabwino, hummus, kapena mupange pizza yabwino ya bagel ndi zatsopano.
Mawu Ochokera
Bagels agwera pa-palibe mndandanda wa odyetsa ambiri odziwa kudya. Koma pafupifupi chakudya chilichonse chingakhale ndi zakudya zopatsa thanzi ngati mukudya moyenera ndipo mumakhala ndi dongosolo la moyo wathanzi. Sungani ma bagels pakhomo panu panyumba panu ngati mukusangalala nawo. Sungani bwino bagel ndi zakudya zina zowonjezera zomwe zimaphatikizapo fiber, mapuloteni, ndi mafuta wathanzi kuti musunge ndondomeko yanu yoyenera.