Kodi ma Pretzels ndi chakudya chokwanira?

Zamkati

• Kodi pretzels ndi chiyani?
• Mfundo zokhudza thanzi
• Ma calories ochepa kuposa zakudya zina zamchere
• Kutumikira zinthu zofunika
• Kudzazidwa, kununkhira, ndi kuviika kumawonjezera mafuta
• Kutsikira pansi
• Wopangidwa ndi ma carbs osavuta
• Mchere wambiri
• Mfundo yofunika

Ma Pretzels ndi chakudya chotukuka chotchuka padziko lonse lapansi.

Ndiwo mkate wophika pamanja, wophika womwe nthawi zambiri umapangidwa mumfundo yopindika ndipo umakondedwa chifukwa cha kununkhira kwake kwamchere komanso kuphwanya kwapadera.

Ngakhale ali ndi ma calories ochepa kuposa zakudya zina zofala zokhwasula-khwasula monga tchipisi, anthu ambiri amadabwa ngati ma pretzels ali athanzi.

Nkhaniyi ikufotokoza ma pretzels ndikukambirana ngati ali athanzi.

Kodi pretzels ndi chiyani?

Ma Pretzels ndi chakudya chofufumitsa chomwe chimapangidwa ndi ufa wa tirigu. Amabwera mosiyanasiyana mosiyanasiyana koma nthawi zambiri amatenga mawonekedwe opindika.

Malinga ndi nthano, mfundo yachikale ya pretzel idapangidwa ndi monk yemwe adaphika ma pretzels ake mawonekedwe oyimira kupemphera.

Ma Pretzels amabwera mumitundu yofewa komanso yolimba ndipo amawoneka owala, abulauni.

Ma pretzels ofewa ndi akulu ndipo amakhala ndi mawonekedwe osalala. Nthawi zambiri amatumikiridwa payekha ndi msuzi woumba.

Pakadali pano, ma pretzels olimba ndi ochepa komanso okhwima ndipo amatha kudyedwa ndi ochepa. Amapezeka m'malo ogulitsira ambiri, ndikuwapangitsa kukhala kosavuta kudya kosavuta.

Kuti ma pretzels apeze mawonekedwe owala, ofiira-akuda, ayenera kuthandizidwa ndi mankhwala a sodium hydroxide asanaphike. Njirayi imayambitsa kusintha kwa mankhwala pamwamba pa mtanda womwe umasandutsa ma pretzels bulauni ndi kunyezimira mukamaphika (1).

Ma Pretzels ndi chakudya chotukuka chotchuka padziko lonse lapansi. Amabwera m'mitundu iwiri: yolimba komanso yofewa. Kuti apeze mawonekedwe ofiira komanso owala, amathandizidwa ndi yankho lomwe limapangitsa kuti mankhwala amtundu winawake azichitika akaphika.

Mfundo zokhudza thanzi

Ma Pretzels ali ndi carbs yambiri komanso mafuta ochepa komanso mapuloteni, koma ali ndi mavitamini ndi mavitamini a B.

Gome ili m'munsi limapereka chidziwitso cha zakudya zopangira ma pretzels ofewa komanso ovuta. Reference Daily Intake (RDI) amatanthauza malingaliro aposachedwa azakudya (, 3).

Ma pretzels ofewa komanso olimba amapangidwa ndi ufa wa tirigu, womwe umapangidwa ndi carbs. Thupi lanu limaphwanya carbs kukhala shuga womwe umagwiritsa ntchito mphamvu.

Monga zakudya zina zopangidwa ndi tirigu, ma pretzels amakhala ndi fiber. CHIKWANGWANI chawonetsedwa kuti chithandiza m'matumbo thanzi komanso m'mimba zizindikiro monga kudzimbidwa.

Kafukufuku wowunika kuphatikiza azimayi 62,036 adapeza kuti omwe amadya magalamu osachepera 20 a fiber tsiku lililonse samatha kudzimbidwa kuposa azimayi omwe amadya magalamu 7 okha kapena ochepera tsiku lililonse ().

Komabe, ma pretzels amangokhala ndi fiber yochepa.

Komabe, popeza ufa wambiri wa tirigu umakhala ndi zowonjezera zowonjezera, ma pretzel amakhala ndi mavitamini a B, monga thiamine, riboflavin, ndi niacin. Mavitaminiwa amathandiza thupi lanu kusintha zakudya kukhala shuga zomwe zingagwiritsidwe ntchito ngati mphamvu ().

Ma Pretzels nthawi zambiri amakhala ndi carbs, chifukwa chopangira chake ndi ufa wa tirigu. Amakhalanso ndi mavitamini ochepa komanso mavitamini a B.

Ma calories ochepa kuposa zakudya zina zamchere

Ma pretzels ovuta amakhala ndi 27% ochepera ma calories kuposa kutumikiridwa kofanana kwa zokhwasula-khwasula zokhala ngati tchipisi tazitaputi ().

Izi zati, pali zinthu zingapo zofunika kukumbukira mukamadya ma pretzels.

Kutumikira zinthu zofunika

Kutumikira kwa ma pretzels olimba ndi 1 ounce (28 magalamu), zomwe zingakhale zovuta kuziyeza molondola. Pafupifupi, kutumikiridwa kamodzi kwama pretzels olimba kuyenera kudzaza dzanja limodzi lokomedwa.

Komabe, ofufuza apeza kuti anthu amakonda kunyalanyaza kuchuluka kwa zomwe amadya. Kafukufuku m'modzi mwa achikulire athanzi la 32 adapeza kuti omwe adatenga nawo gawo adanyoza kuchuluka kwa chakudya chomwe adadya pafupifupi 10% (,).

Kuti muyese kutumikira molondola, kungakhale lingaliro labwino kugwiritsa ntchito sikelo yazakudya, osachepera mpaka mutamvetsetsa kukula kwamitundu yofananira.

Kuphatikiza apo, ma pretzels ambiri ofewa ndi akulu kwambiri kuti akhale chakudya. Chombo chimodzi (115 magalamu) chofewa chokhala ndi pretzel chimakhala ndi kuchulukitsa katatu kuchuluka kwa ma calories mu 1-ounce (28 gramu) yotumizira ma pretzels olimba. Ma pretzels ofewa nthawi zambiri amakhala ndi zopatsa mphamvu 300-500 ().

Chifukwa cha kuchuluka kwawo kwama calorie, kungakhale bwino kugawaniza ma pretzels ofewa ndi anthu ena kapena kuwagawa magawo awiri kapena atatu otsekemera.

Kudzazidwa, kununkhira, ndi kuviika kumawonjezera mafuta

Pali mitundu yambiri yama pretzels.

Ngakhale mitundu yayikulu ndiyosavuta, ina imadzazidwa ndi batala kapena tchizi, pomwe ena amakhala ndi zokutira maswiti. Ambiri amatumikiridwa ndi msuzi woumba.

Zowonjezera zonsezi zimawonjezera shuga, mafuta, ndi zopatsa mphamvu potumikira kwanu.

Mwachitsanzo, Cinnamon Sugar Pretzel yofewa yochokera mu unyolo wa pretzel wotchuka Auntie Anne's ili ndi ma calories 470, pomwe Original Pretzel ili ndi ma calories 340. Kuphatikiza apo, msuzi wothira amasiyana makilogalamu 45 mpaka 170 potumikira.

Kuphatikiza apo, 1-ounce (28 gramu) yogulitsa chokoleti chodzaza ndi ma pretzels olimba amakhala ndi ma calorie 130, poyerekeza ndi ma calorie 109 a 1 oun (28 gramu) omwe amatumizidwa ndi ma pretzels ovuta. Ndiwo ma 16% ma calories owonjezera a pretzels ochepa).

Ma calories amatha kuwonjezera mwachangu mukamawonjezera zowonjezera kuma pretzels anu. Ngati mukuwerengera zopatsa mphamvu, kusankha kwanu ndikusangalala ndi zovuta.

Kutumikira kwa ma pretzels olimba ndi pafupifupi 1 ounce (28 magalamu). Ma pretzels ofewa nthawi zambiri amakhala akulu ndipo amakhala ndi ma calories ambiri kuposa ma pretzels ovuta. Kuwonjezera zina monga kumwera msuzi kumawonjezera ma calories.

Kutsikira pansi

Ngakhale atha kukhala athanzi pang'ono kuposa zakudya zina zokhwasula-khwasula monga tchipisi ta mbatata, pali zovuta zina pakudya ma pretzels ambiri.

Wopangidwa ndi ma carbs osavuta

Tsoka ilo, ma pretzel ndi ma calories opanda kanthu, kutanthauza kuti alibe michere yambiri yokhudzana ndi zomwe zili ndi kalori.

Amakhala ndi mchere wambiri komanso amapangidwa ndi ufa wa tirigu woyengedwa bwino, womwe thupi lanu limathyola mwachangu.

Ufa wa tirigu woyengedwa, womwe umatchedwanso ufa woyera, umapangidwa ndi tirigu yemwe wachotsedwa gawo lakunja la njereyo. Njirayi imachotsa ulusi wake ndi michere yambiri ().

Thupi lanu limaphwanya ufa woyera kukhala shuga chifukwa limakhala ndi michere yochepa kwambiri, yomwe imachedwetsa kugaya chakudya.

Glycemic Index (GI) imayesa momwe zakudya zosiyanasiyana zimathandizira kuwonjezera shuga m'magazi. Glucose, shuga womwe thupi lanu limagwiritsa ntchito mphamvu, imakhala ndi GI ya 100. Imakhudza kwambiri shuga wanu wamagazi.

Ma Pretzels ali ndi GI ya 80, zomwe zikutanthauza kuti ndi chakudya chambiri cha GI ndipo chimatha kuwonjezera shuga m'magazi mwachangu kwambiri ().

Kafukufuku wina anayerekezera kudya ma pretzels ndikudya mtedza wosakanikirana. Zinapeza kuti omwe amadya ma pretzels anali atachulukitsa shuga m'magazi atatha kudya, pomwe anthu omwe amadya mtedza wosakanikirana sanasinthebe shuga ().

Kudya zakudya zamtundu wa GI kwalumikizidwanso ndi chiopsezo chowonjezeka cha matenda amtundu wa 2.

Kafukufuku m'modzi mwa azimayi a 64,227 adapeza kuti omwe amadya zakudya zapamwamba kwambiri za GI anali 21% omwe ali ndi mwayi wambiri wokhala ndi matenda ashuga amtundu wa 2 kuposa omwe amadya zakudya zotsika kwambiri za GI ().

Ma Pretzels opangidwa ndi ufa wa tirigu wathunthu angakhale chisankho chabwino kuposa ma pretzels opangidwa ndi ufa woyera. Ali ndi GI yotsika motero sayenera kukulitsa shuga m'magazi mwachangu ().

Mchere wambiri

Ma pretzels achikhalidwe amawaza ndi mchere waukulu asanaphike. Mchere woumawu umawonjezera kukhirimitsa ndi kununkhira kwa zakumwa zozizilirapo kukhosi.

Ma pretzel olimba amathanso kukhala ndi mchere wowonjezera monga zotetezera kuwathandiza kukhalabe atsopano. M'malo mwake, amatha kukhala ndi mchere wochuluka kuwirikiza kawiri ngati tchipisi tating'ono ta mbatata ().

Komanso, zokometsera ndi zipsera zimatha kubisa mchere wambiri, ngakhale atakhala kuti samva mchere kwambiri.

Ngakhale sikuti aliyense amafunika kuwonera momwe amamwa mchere, pafupifupi 25% ya anthu athanzi amawerengedwa kuti ali ndi chidwi ndi mchere. Izi zikutanthauza kuti matupi awo sangathe kuchotsa mchere wochuluka bwino, zomwe zingayambitse kuthamanga kwa magazi ().

Kuthamanga kwa magazi kwawonetsedwa kuti kumawonjezera chiopsezo chanu chofa chifukwa chofooka kwa mtima mpaka 30% ().

Ma pretzels osasankhidwa angakhale njira yathanzi kwa anthu omwe amamvera mchere.

Ma pretzel sakhala athanzi kwambiri. Amakhala ndi mchere wambiri komanso amapangidwa ndi ma carbs osavuta, omwe amachititsa kuti magazi anu azikwera msanga. Tirigu wathunthu kapena ma pretzels osadulidwa ndizosankha zabwino kwambiri.

Mfundo yofunika

Ma Pretzels ndimakeke osangalatsa komanso osavuta omwe amatha kusangalala m'njira zosiyanasiyana.

Ma pretzel olimba amakhala ndi ma calories ochepa kuposa zokhwasula-khwasula zokhala ngati tchipisi timbatata, koma sizopatsa thanzi kwambiri.

Ngakhale zili ndi mavitamini ochepa komanso mavitamini a B, zili ndi mchere wambiri ndipo zimatha kuyambitsa shuga m'magazi anu mwachangu.

Komabe, ma pretzels ndi chakudya chokoma chomwe mungasangalale nawo pang'ono.