Kodi Makeke A Mpunga Ndi Amathanzi? Chakudya chopatsa thanzi, Ma calories ndi Zotsatira Zaumoyo

Zamkati

• Zakudya Zochepa
• Zotsika Kwambiri
• Zotsatira Zaumoyo
• Zina Zili Ndi Mbewu Zonse
• Ambiri Alibe Gluten
• Mutha Kukweza Shuga Wamwazi
• Momwe Mungawonjezere pa Zakudya Zanu
• Mfundo Yofunika Kwambiri

Mkate wa mpunga unali chotukuka chodziwika bwino panthawi yamafuta ochepa m'ma 1980 - koma mwina mungadabwe ngati mukuyenera kumadyabe.

Chopangidwa kuchokera ku mpunga wodzitukumula wopanikizidwira palimodzi mu keke, makeke a mpunga nthawi zambiri amadyedwa ngati cholowa chochepa kwambiri cha buledi ndi omenyera.

Ngakhale mitundu yokometsera ilipo, mtundu wofunikira kwambiri umapangidwa ndi mpunga komanso nthawi zina mchere. Monga momwe tingayembekezere, alibe zokoma zambiri paokha.

Nkhaniyi ikuwunika momwe makeke ampunga amapangira thanzi.

Zakudya Zochepa

Chofufumitsa cha mpunga kwenikweni ndi mpunga ndi mpweya ndipo motero sizidzitamandira chifukwa cha michere.

Keke imodzi yopanda mpunga yopangidwa ndi zopereka zampunga zofiirira (1):

• Ma calories: 35
• Ma carbs: 7.3 magalamu
• CHIKWANGWANI: 0.4 magalamu
• Mapuloteni: 0.7 magalamu
• Mafuta: 0.3 magalamu
• Niacin: 4% ya Reference Daily Intake (RDI)
• Mankhwala enaake a: 3% ya RDI
• Phosphorus: 3% ya RDI
• Manganese: 17% ya RDI

Mulinso mavitamini E ochepa, riboflavin, vitamini B6, pantothenic acid, iron, potaziyamu, zinki, mkuwa ndi selenium (1).

Zomwe zili ndi sodium zimadalira ngati zili ndi mchere.

Kuphatikiza apo, njira yopumira mpunga - monga imagwiritsidwira ntchito popanga mikate ya mpunga - yawonetsedwa kuti ichepetsa mpunga wa antioxidant okhutira ().

Kumbukirani kuti zowonongera zakudya izi ndi za mkate wopanda mpunga wokha. Mitundu yonunkhira nthawi zambiri imakhala ndi shuga wowonjezera komanso zinthu zina.

Makeke ampunga alibe mavitamini ndi michere yambiri. Alibe mafuta ndipo amakhala ndi mapuloteni kapena fiber.

Zotsika Kwambiri

Mkate umodzi wa mpunga (9 magalamu) uli ndi ma calories 35 - makamaka ochokera ku carbs (1).

Anthu ambiri amadya mikate ya mpunga m'malo mwa buledi kapena omenyera, omwe onse amakhala ndi ma calories ambiri.

Mwachitsanzo, kagawo kamodzi (28 magalamu) a buledi wa tirigu wathunthu amakhala ndi makilogalamu 69. Chifukwa chake, kuchotsa magawo awiri a buledi ndi mikate iwiri ya mpunga kungakupulumutseni ma calories 68 (1, 3).

Komabe, mungaphonyenso magalamu atatu a fiber ndi michere yambiri.

Kuphatikiza apo, mikate iwiri ya mpunga imangopatsa magalamu 18 okha a chakudya, poyerekeza ndi magalamu 56 a magawo awiri a mkate. Mwakutero, kusiyana kwama kalori kumatha kukhala chifukwa chongodya zakudya zochepa.

M'malo mwake, gramu ya gramu, mikate ya mpunga imakhala ndi ma calories ambiri - pafupifupi 210 mu 2-ounce (56-gramu) yotumizira, poyerekeza ndi 138 ya mkate wonse wa tirigu.

Momwemonso, magalamu 28 a osenda tirigu onse ali ndi ma calories 124. Mukadasinthanitsa ndi mikate yampunga yofanana - mikate itatu ya mpunga, kapena magalamu 27 - mutha kudya ma calorie 105 - osunga ma calories 19 okha (1, 4).

Zingamveke ngati mukudya kwambiri chifukwa mpweya mumphika wa mpunga umakuthandizani kuti muzimva kukhuta, koma ndalama zomwe zimasungidwa mukamasulira mikate ya mkate kapena ma crackers ndizochepa - ndipo mwina mukusowa fiber ndi zina zofunika zakudya.

Kutumiza keke za mpunga ndizotsika kwambiri kuposa buledi kapena ophwanya, koma kusiyana kwake kuli kochepa. M'malo mwake, gramu ya gramu, mikate ya mpunga imatha kukhala ndi ma calories ambiri. Amakhalanso ndi fiber komanso michere yocheperako poyerekeza ndi mkate wambewu zonse kapena ma crackers.

Zotsatira Zaumoyo

Mkate wa mpunga ukhoza kukhala ndi zotsatira zabwino komanso zoyipa.

Zina Zili Ndi Mbewu Zonse

Nthawi zambiri makeke ampunga amapangidwa pogwiritsa ntchito mpunga wofiirira.

Zakudya zomwe zili ndi mbewu zonse zatsimikiziridwa kuti zimachepetsa chiopsezo chanu cha matenda osatha.

Kafukufuku wamkulu mwa anthu opitilira 360,000 adapeza kuti omwe amadya mbewu zonse - monga mpunga wofiirira - anali ndi chiopsezo chochepa chofa 17% pazifukwa zonse, poyerekeza ndi omwe adadya mbewu zochepa kwambiri ().

Kuphatikiza apo, kugwiritsira ntchito tirigu wonse kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2 komanso kunenepa kwambiri ().

Komabe, si mikate yonse ya mpunga pamsika yomwe imagwiritsa ntchito njere zonse, chifukwa chake yang'anani "mpunga wofiirira" pachithunzichi kuti muwonetsetse kuti mukugula yolondola.

Ambiri Alibe Gluten

Mikate yampunga yopangidwa ndi mpunga yokha ndi yopanda gilateni.

Mitundu ina imakhala ndi balere, kamut kapena mbewu zina za gluten, choncho onetsetsani kuti muwerenge mosamala ngati muli ndi matenda a leliac kapena tsankho la gluten.

Kuphatikiza apo, mikate ya mpunga imapezeka kwambiri, zomwe zimawapangitsa kukhala njira yabwino yopanda mchere wopanda kwawo. Ngati mumapezeka kwinakwake komwe zinthu zomwe mumakonda zopanda thanzi sizikupezeka, mikate ya mpunga imapezeka m'malo ogulitsira ambiri.

Mutha Kukweza Shuga Wamwazi

Makeke ampunga angakulitse shuga m'magazi mwako.

Glycemic index (GI) ndiyeso ya momwe chakudya chimakulira msanga m'magazi anu. Chofufumitsa cha mpunga chimakhala ndi ma GI opitilira 70 - omwe amadziwika kuti ali ndi glycemic ().

Ngakhale malipoti ena amati mikate ya mpunga itha kukhala ndi GI mpaka 91, palibe zofalitsa zasayansi zomwe zimathandizira nambala iyi.

Mosasamala kanthu, iwo ali makamaka carbs okhala ndi mapuloteni ochepa kwambiri ndi CHIKWANGWANI kuti muchepetse mphamvu ya ma carbs pa shuga lanu lamagazi.

Kudya mikate ya mpunga pawokha kumatha kukupatsa shuga ndi insulin. Kuti muwone momwe zimakhudzira shuga wamagazi anu, ziphatikizeni ndi zomanga thupi, monga nyama, tchizi, hummus kapena batala wa nati, ndikuwonjezera fiber ngati zipatso kapena nyama zamasamba.

Makeke a mpunga amapangidwa kuchokera ku mbewu zonse ndipo nthawi zambiri amakhala opanda gluten. Komabe, atha kukweza shuga m'mwazi mwanu mukamadya okha.

Momwe Mungawonjezere pa Zakudya Zanu

Chofufumitsa cha mpunga sichikhala ndi ma calories ambiri, komanso fiber ndi mapuloteni. Ma calories ambiri amachokera ku carbs (1).

Kuphatikiza iwo ndi mapuloteni ndi fiber kungachepetse mphamvu zomwe zingakhudze shuga yanu yamagazi.

Yesani kuphatikiza mikate ya mpunga ndi:

• Hummus ndi sliced ​​nkhaka ndi tomato
• Kirimu tchizi, kusuta nsomba ndi sliced ​​nkhaka
• Chiponde ndi nthochi zosenda
• Amondi batala ndi sliced ​​strawberries
• Guacamole ndi tchizi
• Anadulidwa Turkey ndi tomato
• Nyemba zoyera zimafalikira komanso zimamera
• Saladi ya tuna ndi udzu winawake
• Mashede avocado ndi dzira
• Phwetekere, basil ndi mozzarella

Makilogalamu ambiri a mikate ya mpunga amachokera ku carbs. Kuti muchepetse mphamvu yake pa shuga wamagazi, muwaphatikize ndi mapuloteni ndi fiber.

Mfundo Yofunika Kwambiri

Chofufumitsa cha mpunga chimakhala chochepa kwambiri kuposa buledi komanso chimakhala ndi michere yambiri komanso zakudya zina zofunika.

Mitundu ya mpunga yofiirira, yambewu yambewu yonse ikhoza kukhala yathanzi pang'ono, koma chakudya chopanda gluteni ichi chimatheketsa shuga m'magazi anu. Poyerekeza izi, ndibwino kuti muphatikize mikate ya mpunga ndi mapuloteni ndi fiber.

Makeke a mpunga atha kukhala chakudya chofala, koma palibe phindu lililonse ngati mungawakonde.