Ngaba iiBagels ziphilile? Isondlo, iiKhalori kunye noKhetho oluBalaseleyo

Umxholo

• Inyaniso yesondlo seBagel
• Ayisoloko ikukukhetha okunempilo
• Iikhalori eziphezulu
• Ephakamileyo kwii-carbs ezicociweyo
• Iindidi ezithile zinokubonelela ngezibonelelo zezempilo
• Amazimba
• Ungalisebenzisa njani ixabiso lesondlo sebhegi yakho
• Nika ingqalelo ubungakanani besabelo
• Qaphela izithako
• Khetha uthotho lwakho ngobulumko
• Umgca wezantsi

Ukuthandana ukuya kuthi ga kwinkulungwane ye-17, iigels zezona zokutya zintanda zintanda kwihlabathi liphela.

Nangona kudliwa rhoqo kwisidlo sakusasa, akuqhelekanga ukubona ii-bagels kwisidlo sasemini okanye kwiimenyu zangokuhlwa ngokunjalo.

Kwiminyaka yakutshanje, ezi zinto zibhakiweyo ziye zathola igama elibi phakathi kwamabango okuba umxholo wazo we-carb omkhulu uzenza zibe sempilweni.

Eli nqaku lijonga ukuba ii-bagels zinokungena kusini na kukutya okusempilweni kwaye zibonelela ngeengcebiso zokwandisa ixabiso lesondlo.

Inyaniso yesondlo seBagel

Umxholo wesondlo weebhegels unokwahluka ngokubanzi, njengoko iindidi ezingenakubalwa ezenziwe kuluhlu lwezithako zifumaneka ngobukhulu obahlukeneyo.

Ezona bagels zisisiseko zenziwe ngokudityaniswa komgubo wengqolowa ococekileyo, ityuwa, amanzi kunye negwele. Iindidi ezithile zinokuba nezithako ezongezelelweyo, ezinje ngamayeza, iziqholo, iswekile, kunye neziqhamo ezomisiweyo.

Uhlobo oluqhelekileyo, oluphakathi, olucocekileyo i-bagel (i-105 yeegram) inokuqulatha oku kulandelayo ():

• Iikhalori: 289
• Iprotheni: Iigrama ezili-11
• Amafutha: 2 iigrem
• IiCarbs: Iigrama ezingama-56
• Ifayibha: Iigrama ezi-3
• Thiamine: I-14% yeXabiso lemihla ngemihla (DV)
• Imanganizi: I-24% ye-DV
• Ibhrasi: I-19% ye-DV
• Zinc: I-8% ye-DV
• Intsimbi: I-8% ye-DV
• Ikhalsiyam: I-6% ye-DV

I-Bagels zihlala ziphezulu kakhulu kwii-carbs ngelixa zibonelela ngamafutha amancinci kunye neeproteni.

Kananjalo ngokwendalo ziqulathe isixa esincinci seevithamini kunye neeminerali, kodwa kwamanye amazwe, afana ne-United States, iigegel kunye nezinye iimveliso zeenkozo ezisulungekisiweyo ziyatyetyiswa kunye nezinye zezondlo ezilahlekileyo ngexesha lokulungiswa, ezizezi B iivithamini kunye nentsimbi ().

Nangona umxholo wazo wesondlo uhluka ngokubanzi, iigels zihlala zinee-carbs eziphantsi kwaye zinamafutha kunye neeprotein. Kwamanye amazwe, ezinye izondlo zongezwa kwiibhegi ukuphucula ukutya kwazo.

Ayisoloko ikukukhetha okunempilo

Nangona iigels zinendawo kwindawo yokutya okunempilo, ziza neziphene ezinokubakho.

Iikhalori eziphezulu

Enye yeengxaki ezinkulu ezinokubakho ngeebhegels kukuba zingaphi iikhalori abazibonelelayo kwaye kulula kangakanani ukuba bangadli ngokutya ngokungazi.

Ngokutsho kweZiko lezeMpilo leSizwe, ubungakanani be-bagel ephakathi iphantse yaphindeka kabini kule minyaka ingama-20 idlulileyo ().

Nangona uninzi lweebhegel lubonakala lukhonza nje olunye, ezinye iintlobo ezinobungakanani obukhulu zinokupakisha ngaphezulu kwama-600 eekhalori. Kubantu abaninzi, oko kwanele ukwenza isidlo sonke - kwaye ayibandakanyi ibhotolo okanye itshizi cream onokusasaza ngaphezulu.

Ukusetyenziswa kakhulu kweekhalori kuko nakuphi na ukutya, kubandakanya neebhegels, kunokukhokelela ekufumaneni ubunzima bomzimba obungenampilo kwaye kwenze kube nzima ukunciphisa umzimba ().

Kungangcono ukuba ukonwabele iigels ngokumodareyitha kwaye uqaphele ukuba zingaphi iikhalori ezifaka isandla kukutya kwakho.

Ephakamileyo kwii-carbs ezicociweyo

I-Bagels ngokwesiko zenziwe ngomgubo wengqolowa ococekileyo, kwaye iintlobo ezithile zinokuqulatha idosi ephezulu yeswekile eyongeziweyo.

Olunye uphando lubonisa ukuba ukutya okuphezulu kwee-carbs ezihlaziyiweyo, ezinje ngee-bagels, kunokuba negalelo kumngcipheko okhulayo weemeko ezingapheliyo njengesifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,).

Ngaphaya koko, izidlo ezityebileyo kukutya okugqityiweyo okusetyenziswayo zihlala zinxulunyaniswa nomgangatho wokutya ongalunganga ().

Ewe, akukho nanye yale nto ithetha ukuba kufuneka ukhathazeke malunga nokonwabela i-bagel ngamanye amaxesha.

Kubalulekile nje ukuba uqiniseke ukuba ubandakanya ubuninzi bezinongo-mninzi, ukutya okugcwele kukutya kwakho.

IiBagels zihlala ziphezulu kwiikhalori kunye neecarbs ezicokisekileyo. Ke ngoko, kubalulekile ukuziqhelanisa nokumodareyitha.

Iindidi ezithile zinokubonelela ngezibonelelo zezempilo

Ayizizo zonke iigels ezenziwe ngokulinganayo, kodwa ukukhetha iindidi ezinento yonke yokutya kunokukunceda wakhe ukutya okunesondlo.

Amazimba

Uninzi lweebhegels lwenziwe ngomgubo wengqolowa ococekileyo, onokunika iikhalori ezininzi kunye nezondlo ezimbalwa kakhulu. Nangona kunjalo, ezinye zenziwe ngeenkozo ezipheleleyo ezinokubonelela ngeendlela ezahlukeneyo zezondlo kunye nezibonelelo ezinokubakho kwezempilo.

Zonke iinkozo zityebile ngefayibha, iivithamini, iiminerali, kunye nezinto ezininzi ezikhuthaza impilo-mveliso zezityalo ezicocekileyo. Ezi mpawu zesondlo zinokunceda ukulinganisela iswekile yegazi kunye nokukhuthaza ukwetyisa okunempilo ().

Olunye uphando lubonisa ukuba ukutya ukuya kuthi ga kwi-2-3 yokutya okuziinkozo ngemini kunganceda ukuthintela izifo ezinganyangekiyo, ezinjengesifo sentliziyo, uhlobo lweswekile 2, kunye neentlobo ezithile zomhlaza ().

Ukuthatha ithuba kwezi zibonelelo, jonga iigels ezenziwe kwimbewu epheleleyo efana ne-oats, i-rye, isipelingi, okanye ingqolowa epheleleyo-kodwa khumbula ukugcina ubungakanani besabelo sakho bukhangele.

IiBagels ezenziwe ngeenkozo zizonke zinokunceda ukulinganisa iswekile yegazi, ukuxhasa ukugaya ukutya okunempilo, kunye nokuthintela izifo.

Ungalisebenzisa njani ixabiso lesondlo sebhegi yakho

Kuyenzeka ukuba uhlale ngaphezulu kweenjongo zakho zempilo ngelixa kubandakanya i-bagels kwisidlo sakho. Konke okudingayo kukucinga kwangaphambili kunye nokucwangcisa.

Nika ingqalelo ubungakanani besabelo

Jonga ileyibhile yesondlo kwiphakheji yeebhegel zakho ozithandayo ukubona ukuba ziqulathe ntoni.

Ukuba ufumanisa ukuba bapakisha iikhalori ezingaphezulu okanye iikhabhohthi kuneendlela zakho zokutya ezivumayo, khetha iibhegi ezincinci okanye uthathele ukutya isiqingatha kuphela. Gcina esinye isiqingatha sexesha elizayo okanye wabelane ngaso nomnye umntu.

Iimpawu ezininzi zikwabonelela ngeebhegi ezincinci okanye i-bagel thins. Olu khetho luhlala lubungakanani benkonzo efanelekileyo.

Ukuba ufumanisa ukuba i-bagel yakho oyithandayo ayisiyiyo eyona ndlela isempilweni, tshintshela kwindlela esempilweni okanye uzame ukuyitya rhoqo. Vary iinketho zakho zesidlo sakusasa kwaye ugcine ii-bagels ngezihlandlo ezikhethekileyo zokunciphisa kunye nokugcina ukutya okunokulinganisela.

Qaphela izithako

Izithako kwi-bagel yakho oyithandayo zinokuchaphazela ngokubonakalayo umxholo wazo wezondlo kunye nempilo yakho.

Ezona zikhetho zinesondlo zenziwe kwiimbewu ezipheleleyo kwaye ziqulathe iswekile encinci. Ukuba ulandela ukutya okunesodiyamu ephantsi, kuya kufuneka uphephe iigels ezinetyuwa eninzi.

Khetha uthotho lwakho ngobulumko

Uninzi lwezinto ezithandwa kakhulu kwi-bagel ezinje nge-cream cream, ibhotolo, kunye nejamu zinokugcina iikhalori ezininzi ezingaphaya kwamafutha kunye neswekile.

Nangona kungekho nto iphosakeleyo ngokuzonwabisa ngamanye amaxesha, kukho iindlela ezinokondla.

Cinga ngokukhetha i-hummus, i-avocado, okanye ibhotolo yebhotolo endaweni ye-cream cream ye-fiber kunye nezondlo. Kwiprotheyini eyongezelelweyo, yongeza iturkey esikiweyo, isalmon, okanye iqanda eliqhekekileyo.

I-Bagels lelona thuba lilungileyo lokuntywila kwimifuno okanye ezimbini zemifuno ngesidlo sakusasa. Imfumba kwiitamatisi ezisikiweyo, isipinatshi, ikhukhamba, kunye no-anyanisi ukuguqula i-bagel yakho ibe sisandwich esityebileyo semifuno.

Ukunyusa iprofayili yesondlo yebagel yakho, khetha iindidi ezigcweleyo zokutya okuziinkozo kwaye uyiphakamise ngezithako ezixineneyo zezondlo ezinjengeavokhado, ibhotolo yamantongomane, amaqanda, okanye imifuno.

Umgca wezantsi

IiBagels zihlala zenziwa ngomgubo wengqolowa ococekileyo kunye neswekile. Kwaye, ubukhulu bezabelo zihlala zikhulu kakhulu.

Okwangoku, xa kukho uhlengahlengiso oluthile, banokungena kwisondlo esisempilweni.

Ukuze ube sempilweni ngokugqibeleleyo, khumbula ubungakanani besabelo sakho kwaye ukhethe iigels kunye nokufakwa kwizithambiso ezenziwe kwizithako ezigqityiweyo.