Kodi Bagels Ndi Amathanzi? Chakudya chopatsa thanzi, Ma calories, ndi Njira Zabwino Kwambiri

Zamkati

• Zakudya za Bagel
• Osati chisankho chabwino nthawi zonse
• Zakudya zambiri
• Pamwamba mu carbs woyengedwa
• Mitundu ina ingapindule ndi thanzi
• Mbewu zonse
• Momwe mungakwaniritsire phindu lanu la bagel
• Samalani kukula kwa gawo
• Kumbukirani zosakaniza
• Sankhani zojambula zanu mwanzeru
• Mfundo yofunika

Kuyambira pachiyambi cha m'ma 1700, bagels ndi imodzi mwa zakudya zokondedwa kwambiri padziko lonse lapansi.

Ngakhale amadyedwa kawirikawiri kadzutsa, si zachilendo kuwona ma bagels pamasana kapena mindandanda yazakudya nawonso.

M'zaka zaposachedwa, katundu wophika uyu adapeza mbiri yoyipa pakati pa zonenanso kuti kuchuluka kwawo kwama carb kumawapangitsa kukhala opanda thanzi.

Nkhaniyi ikufotokoza ngati ma bagels amatha kukhala ndi chakudya chopatsa thanzi ndikupatsanso malangizo owonjezera thanzi lawo.

Zakudya za Bagel

Zakudya za bagels zimatha kusiyanasiyana, chifukwa mitundu yambirimbiri yopangidwa kuchokera kuzinthu zingapo zimapezeka pamitundu yosiyanasiyana.

Ma bagels ofunikira kwambiri amapangidwa kuchokera ku ufa wosalala wa tirigu, mchere, madzi, ndi yisiti. Mitundu ina itha kukhala ndi zowonjezera zina, monga zitsamba, zonunkhira, shuga, ndi zipatso zouma.

Bagel wamba, wapakatikati, wamba (105 magalamu) atha kukhala ndi izi ():

• Ma calories: 289
• Mapuloteni: Magalamu 11
• Mafuta: 2 magalamu
• Ma carbs: Magalamu 56
• CHIKWANGWANI: 3 magalamu
• Thiamine: 14% ya Daily Value (DV)
• Manganese: 24% ya DV
• Mkuwa: 19% ya DV
• Nthaka: 8% ya DV
• Chitsulo: 8% ya DV
• Calcium: 6% ya DV

Bagels amakhala okwera kwambiri mu carbs pomwe amangopereka mafuta ochepa komanso mapuloteni.

Amakhalanso ndi mavitamini ndi michere yaying'ono, koma m'maiko ena, monga United States, bagels ndi zina zopangidwa ndi tirigu woyengedwa amapindula ndi zakudya zina zomwe zimatayika pokonza, monga mavitamini B ndi iron ().

Ngakhale kuti zakudya zawo zimasiyanasiyana, ma bagels amakhala ndi ma carbs ochepa komanso mafuta ochepa komanso mapuloteni. M'mayiko ena, zakudya zina zimawonjezeredwa mu bagel kuti apititse patsogolo thanzi lawo.

Osati chisankho chabwino nthawi zonse

Ngakhale ma bagels amatha kukhala ndi chakudya chamagulu, amabwera ndi zovuta zina.

Zakudya zambiri

Limodzi mwamavuto akulu omwe angakhale nawo ndi ma bagels ndi kuchuluka kwama calories omwe amapereka komanso momwe angakhalire osavuta kudya mosazindikira nthawi imodzi.

Malinga ndi National Institute of Health, kukula kwa bagel pafupifupi kwawirikiza kawiri pazaka 20 zapitazi ().

Ngakhale ma bagel ambiri amawoneka kuti ndi othandizira kamodzi, mitundu ina yayikulu kwambiri imatha kunyamula zopitilira 600. Kwa anthu ambiri, ndizokwanira kupanga chakudya chonse - ndipo siziphatikizapo batala kapena kirimu kirimu chomwe mungafalikire pamwamba.

Kugwiritsa ntchito ma calorie ochuluka kuchokera pachakudya chilichonse, kuphatikiza ma bagels, kumatha kubweretsa kunenepa kopitilira muyeso ndikuchepetsa kwambiri kunenepa ().

Kungakhale bwino kusangalala ndi bagels pang'ono komanso kudziwa kuchuluka kwa zopatsa mphamvu zomwe zimakupatsani chakudya.

Pamwamba mu carbs woyengedwa

Bagels mwachizolowezi amapangidwa kuchokera ku ufa woyengedwa wa tirigu, ndipo mitundu ina imatha kukhala ndi kuchuluka kwakukulu kwa shuga wowonjezera.

Kafukufuku wina akuwonetsa kuti kudya kwambiri ma carbs oyeretsedwa, monga ma bagels, kumatha kubweretsa chiwopsezo chowonjezeka cha matenda osadwala monga matenda amtima ndi mtundu wa 2 shuga (,,).

Kuphatikiza apo, zakudya zomwe zili ndi zakudya zopitilira muyeso nthawi zambiri zimalumikizidwa ndi zakudya zopanda thanzi ().

Zachidziwikire, palibe izi zomwe zikutanthauza kuti muyenera kukhala ndi nkhawa zakusangalala ndi bagel nthawi zina.

Ndikofunikira kuti muwonetsetse kuti mulinso ndi michere yambiri, zakudya zonse zomwe mumadya.

Bagels amakhala ndi ma calories ambiri komanso ma carbs oyengedwa. Chifukwa chake, ndikofunikira kuchita pang'ono.

Mitundu ina ingapindule ndi thanzi

Si ma bagel onse omwe amapangidwa ofanana, koma kusankha mitundu yomwe ili ndi zosakaniza zonse zitha kukuthandizani kuti mupange zakudya zopatsa thanzi.

Mbewu zonse

Ma bagel ambiri amapangidwa kuchokera ku ufa woyengedwa wa tirigu, womwe umatha kupereka ma calorie ambiri komanso zakudya zochepa kwambiri. Komabe, zina zimapangidwa ndi mbewu zonse zomwe zimatha kupereka michere yambiri komanso phindu pathanzi.

Mbewu zonse zimakhala ndi fiber, mavitamini, michere, ndi zinthu zambiri zolimbikitsa thanzi zomwe zimayeretsa njere. Zakudya izi zitha kuthandizira kuchepetsa shuga wamagazi ndikulimbikitsa chimbudzi chathanzi ().

Kafukufuku wina akuwonetsa kuti kudya mpaka 2-3 mbeu zonse tsiku lililonse zitha kuthandiza kupewa matenda, monga matenda amtima, mtundu wa 2 shuga, ndi mitundu ina ya khansa ().

Kuti mugwiritse ntchito mwayiwu, yang'anani ma bagels omwe amapangidwa kuchokera ku mbewu zonse monga oats, rye, spelled, kapena tirigu wathunthu - koma kumbukirani kusunga gawo lanu kukula.

Bagels opangidwa kuchokera ku mbewu zonse zitha kuthandizira kuchepetsa magazi m'magazi, kuthandizira chimbudzi chathanzi, komanso kupewa matenda.

Momwe mungakwaniritsire phindu lanu la bagel

Ndikotheka kukhalabe pamwamba pazolinga zamankhwala anu kuphatikiza ma bagels pazakudya zanu. Zomwe zimatengera ndikulingalira pang'ono ndikukonzekera.

Samalani kukula kwa gawo

Chongani cholembera chomwe chili phukusi la ma bagel omwe mumawakonda kuti muwone zomwe ali nazo.

Mukawona kuti amanyamula ma calories ambiri kapena ma carbs kuposa momwe zakudya zanu zimakulolani, sankhani ma bagel ang'onoang'ono kapena mungaganizire kudya theka lokha. Sungani theka linalo mtsogolo kapena mugawane ndi munthu wina.

Mitundu yambiri imaperekanso bagels zazing'ono kapena zopindika za bagel. Zosankhazi zimakhala zokula moyenera.

Ngati muwona kuti bagel yomwe mumakonda si njira yabwino kwambiri, sinthani njira yathanzi kapena yesetsani kuidya pafupipafupi. Sanjani zosankha zanu zam'mawa ndikusunga bagels pamisonkhano yapadera kuti muchepetse komanso kukhala ndi chakudya chamagulu.

Kumbukirani zosakaniza

Zosakaniza mu bagel yomwe mumakonda zingakhudze kwambiri michere yake komanso thanzi lanu.

Zakudya zopatsa thanzi kwambiri zimapangidwa kuchokera ku mbewu zonse ndipo mulibe shuga wowonjezera. Ngati mukutsata zakudya zochepa za sodium, muyenera kupewa ma bagel omwe amakhala ndi mchere wambiri.

Sankhani zojambula zanu mwanzeru

Mitundu yambiri yotchuka ya bagel monga kirimu tchizi, batala, ndi kupanikizana kumatha kukhala ndi mafuta owonjezera ochulukirapo ngati mafuta okhuta ndi shuga.

Ngakhale palibe cholakwika ndi kudzisangalatsa komwe kumachitika nthawi zina, pali njira zina zopatsa thanzi.

Ganizirani kusankha hummus, avocado, kapena batala wa nati m'malo mwa kirimu tchizi kuti mukhale ndi michere yambiri ndi michere. Kuti mupeze mapuloteni owonjezera, onjezani magawo osekedwa, nsomba, kapena dzira losweka.

Bagels nawonso ndi mwayi wabwino kwambiri wopezeka kutumikiridwa kapena masamba awiri ndi kadzutsa wanu. Ikani pa tomato wodulidwa, sipinachi, nkhaka, ndi anyezi kuti musinthe bagel yanu kukhala sangweji yodzaza ndi veggie.

Kuti mukhale ndi thanzi labwino pa bagel yanu, sankhani mitundu yonse yambewu ndikuikweza ndi zowonjezera zowonjezera monga avocado, batala wa mtedza, mazira, kapena nyama zamasamba.

Mfundo yofunika

Bagels amapangidwa kawirikawiri ndi ufa woyengedwa wa tirigu ndi shuga. Komanso, kukula kwamitundu nthawi zambiri kumakhala kwakukulu kwambiri.

Komabe, atasinthidwa pang'ono, amatha kukhala ndi chakudya chopatsa thanzi.

Kuti mukhale ndi thanzi labwino, kumbukirani kukula kwa gawo lanu ndikusankha ma bagels ndi ma toppings opangidwa kuchokera kuzinthu zonse, zosakonzedwa pang'ono.