Izi Zokhudza Ma Donut Calories Zingakudabwitseni

Zamkati

• Kodi Ma Donut Calories Amakhudza Chiyani?
• Zitsanzo za Donut Calories
• Zogwirizana nazo
• Donati Wopanda Glazed
• Iced Donut ndi Kudzaza Kirimu
• Donati Wapadera Wokhala Ndi Toppings (ie Ma cookie ndi Kirimu)
• Momwe Mafuta a Donut Amafananirana Ndi Zakudya Zina Zakudya Zam'mawa
• Mfundo Yofunika Kwambiri pa Ma Donut Calories
• Onaninso za

Kuthamanga kophika buledi Loweruka m'mawa, wathunthu ndi latte yomwe mumakonda komanso donut, kumveka ngati njira yabwino yolira kumapeto kwa sabata. Koma kodi muyenera kuda nkhawa ndi ma calories a donut? Nanga bwanji shuga? Kodi ndibwino kudya ma donuts aliyense kumapeto kwa sabata?

Choyamba, dziwani izi: Ngakhale zili zoona kuti zakudya zina zimakhala ndi thanzi labwino kuposa zina (kale vs. maswiti, ngati mukufuna) sizikutanthauza kuti chakudya chilichonse ndi "chabwino" kapena "choipa" ndikulemba zinthu zomwe mumadya motere. zitha kukhala ndi zotsatirapo zoipa pa thanzi lanu ndi kulimbikitsa kawopsedwe ka zakudya chikhalidwe.

Mfundo yofunika? Musati muchite izo. O, ndipo ma donuts siabwino.

Komabe, pali zambiri zoti muphunzire za makeke okoma awa omwe angakuthandizireni momwe mungapangire zakudyazo kukhala zakudya zopatsa thanzi. Mwachitsanzo, donut wonyezimira (pafupifupi mainchesi 4) amakhala ndi ma calories pafupifupi 253, magalamu 14 a mafuta, ndi magalamu anayi a mapuloteni - kuphatikiza magalamu 14 a shuga. Koma si ma donuts onse omwe amapangidwa ofanana. Kutengera momwe amapangidwira kapena kudzazidwa ndi madzi oundana, ena atha kukhala ndi zopatsa mphamvu zokwanira 400-500 kapena kuposa pa donut, atero a Maggie Michalczyk, wolemba zamalonda ku Chicago. Ndiwo ma calories ambiri a donut pachinthu chopanda zakudya zambiri zokhala ndi mphamvu.

Kodi Ma Donut Calories Amakhudza Chiyani?

Ndiye, mungadziwe bwanji kuchuluka kwa ma calories omwe mukudya? Pali zinthu zingapo zofunika kuziganizira:

• Momwe amakonzekerera: Zokazinga kapena zophikidwa? Ma donuts okazinga amakhala ndi zopatsa mphamvu zambiri kuposa ma donuts ophika, chifukwa chophikidwa mumafuta.

• Mtundu wanji wa batter: Donuts nthawi zambiri amapangidwa ndi yisiti kapena batter ya keke. Madonati a yisiti a Airier nthawi zambiri amakhala ndi zopatsa mphamvu zochepa kuposa ma donuts a keke, omwe amakhala olimba.

• Zojambula: Pambuyo pa glaze kapena sprinkles, ma donuts masiku ano amakhala ndi chilichonse kuchokera kukwapulidwa kirimu ndi makeke osokonekera mpaka mbewu zokoma ndi nyama yankhumba. Zowoneka bwino, koma zojambulazo, ndimakina owonjezera omwe mumadya.

• Kudzazidwa: Ma donuts odzaza omwe ali ndi zonona, chokoleti, kapena kupanikizana amakhala ndi zopatsa mphamvu zambiri komanso shuga kuposa zomwe sizidzazidwe.

• Kukula: Ma donuts ali ponseponse kukula, kuyambira mabowo a kuluma kamodzi mpaka kuchitira zazikulu kuposa dzanja lanu. Kukula kwake kwa donut, komabe, kumakhala pafupifupi mainchesi atatu, atero Michalczyk. Mwachiwonekere, pamene donut yanu ikukula, imakhala ndi zopatsa mphamvu zambiri - komanso zowonjezera zowonjezera zomwe zimatha kusunga.

Mwambiri, ma donuts ambiri amakhala ndi ma calories ambiri, mafuta, ndi mavitamini, komanso mafuta ochepa, atero a Roxana Ehsani, MS, R.D., C.S.S.D., LD.N., mneneri wa Academy of Nutrition and Dietetics. (Zogwirizana: Malamulo Olemera Kwambiri ku Dunkin 'Donuts)

Zitsanzo za Donut Calories

Ngakhale ma calorie osiyanasiyana a donuts amasiyanasiyana, nazi zitsanzo zochepa za zopatsa mphamvu zamafuta osiyanasiyana omwe mwakumana nawo, malinga ndi Ehsani. (Zokhudzana: Maphikidwe Okoma a Donut Okometsa)

Zogwirizana nazo

Donati Wopanda Glazed

• Makilogalamu 190-480
• 22-56 magalamu a carb
• 11-27 magalamu mafuta
• 3-5 magalamu mapuloteni

Iced Donut ndi Kudzaza Kirimu

• Makilogalamu 350
• 41 magalamu carbs
• 19 g mafuta
• 4 magalamu mapuloteni

Donati Wapadera Wokhala Ndi Toppings (ie Ma cookie ndi Kirimu)

• Makilogalamu 390
• 49 magalamu carbs
• 21 g mafuta
• 4 magalamu mapuloteni

Momwe Mafuta a Donut Amafananirana Ndi Zakudya Zina Zakudya Zam'mawa

Ndizovuta kuyerekeza mwachindunji chifukwa makeke am'mawa, monga ma donuts, amasiyana mosiyanasiyana muzakudya zawo kutengera zosakaniza, kukula kwake, ndi njira yokonzera. Kuphatikiza apo, mayina akhoza kunyenga: Mwachitsanzo, mungaganize kuti, muffin wa chinangwa kapena kagawo ka mkate wa nthochi ndiye chisankho chabwino kwambiri, koma atha kukhala opitilira muyeso, mafuta, ndi shuga, atero Ehsani. (Mukufuna mkate wa nthochi tsopano? Pepani, koma maphikidwe awa a nthochi ya vegan ndi nthochi yopanda gilateni atha kuthetsa izi.😉)

Zikafika pochita zinthu monga ma croissants, danishes, scones, ndi keke ya khofi, zonse zimapangidwa ndi ufa woyengedwa, shuga, batala kapena mafuta, ndi mazira. Ehsani akuti njira yabwino yomwe mungadye ngati mukudya makeke am'mawa ndikusankha yomwe ili mbali yaying'ono (ma muffin akuluakulu a mabulosi abuluu amakhala ndi shuga, mafuta, ndi zopatsa mphamvu kuposa madonati ambiri) ndipo makamaka amapangidwa ndi mbewu zonse. , popeza izikhala ndi zotsekera zambiri kuti mukhale okhutira. (Zokhudzana: Maphikidwe Abwino Kwambiri a Muffin a Chakudya Cham'mawa Chachangu, Chathanzi)

Ngakhale kuli bwino, dumphani mitundu yosiyanasiyana ya khofi ndikupangira makeke anu am'mawa kunyumba pogwiritsa ntchito ufa wa tirigu, mafuta opatsa thanzi, shuga wocheperako, kapena m'malo mwa shuga (yopangidwa kunyumba paleo Pop-Tarts, aliyense?).

Mfundo Yofunika Kwambiri pa Ma Donut Calories

Musalole kuti wina akuuzeni kuti simungadye madonati. "Ngakhale donut si chakudya chopatsa thanzi kwambiri padziko lapansi, kuyang'ana chakudya ngati 'chabwino' kapena 'choyipa' kumatha kuyika nkhawa kwambiri pazakudya ndikupangitsani kuti muchotse chakudya ichi, kungokupangitsani kumva kuti ndinu olakwa kwambiri mukalola wekha kuti ukhale nawo, "akutero Michalczyk. Amawonjezeranso kuti kuyang'ana ma donuts ngati chokoma chomwe mungasangalale nacho kamodzi pakanthawi - titi, Loweruka m'mawa mwa apo ndi apo - ndi njira yanzeru yomwe ingakuthandizeni kusangalala nazo ndikupitiliza kupanga zisankho zabwino.

Onaninso za