Ngaba iiPretzels ziSidlo esiseMpilweni?

Umxholo

• Ziziphi ii-pretzels?
• Iinyani ngesondlo
• Zimbalwa iikhalori ngaphandle kwamanye amashwamshwam anetyiwa
• Ukukhonza imiba yobungakanani
• Ukuzaliswa, ukunambitheka, kunye nokudibanisa kongeza iikhalori
• Ukuhla
• Yenziwe ngee carbs ezilula
• Iphezulu ngetyuwa
• Umgca wezantsi

I-Pretzels kukutya okulula okuthandwayo kwihlabathi liphela.

Zizonka ezibanjwa ngesandla, ezibhakiweyo zihlala zimile ngeqhina elijijekileyo kwaye zithandwa ngenxa yencasa yetyuwa kunye nokuqhekeka okungafaniyo.

Ngelixa ziphantsi kweekhalori kunokunye ukutya okuqhelekileyo okulula okufana neetshipsi, abantu abaninzi bayazibuza ukuba ngaba ii-pretzels zisempilweni na.

Eli nqaku lichaza ukuba zeziphi ii-pretzels kwaye lixoxa ngokuba ziphilile na.

Ziziphi ii-pretzels?

Ama-Pretzels kukutya okutya okubhakiweyo okwenziwa ngomgubo wengqolowa. Ziza ngeendlela ezahlukeneyo kunye nobukhulu kodwa zihlala zithatha ubume beqhina elijijekileyo.

Ngokomxholo, i-classic pretzel knot yenziwe ngumonki owabhaka ii-pretzels zakhe kule ndlela ukumela ukuthandaza.

Ama-Pretzels angena kwiindidi ezithambileyo nezilukhuni kwaye anombala oqaqambileyo, omdaka.

Iipretzels ezithambileyo zikhulu kwaye zinobunzima bokuhlafuna. Zihlala zinikwa ngokukodwa ngesosi yokuntywila.

Okwangoku, ii-pretzels ezilukhuni zincinci kwaye ziyaqhekeka kwaye zinokutyiwa zizandla. Zifumaneka kakhulu kwiivenkile zokutya kunye nakwiivenkile ezilula, zibenza ukuba kube lula ukukhetha ukutya okulula.

Ukuze ii-pretzels zifumane ukubonakala kwazo okukhanyayo, okumnyama-mnyama, kufuneka ziphathwe ngesisombululo se-sodium hydroxide ngaphambi kokubhaka. Esi sisombululo sibangela impendulo yemichiza kumphezulu wentlama ejika ii-pretzels zimdaka kwaye ziyakhazimla ngexesha lokubhaka (1).

I-Pretzels kukutya okutyiwa okuthandwayo kwihlabathi liphela. Ziza ziindidi ezimbini: zinzima kwaye zithambile. Ukufumana imbonakalo yabo emdaka kunye nebengezelayo, baphathwa ngesisombululo esibangela ukuba ikhemikhali ethile yenzeke ngelixa ibhaka.

Iinyani ngesondlo

Ama-Pretzels aphezulu kwi-carbs kwaye aphantsi kwi-fat and protein, kodwa iqulethe i-fiber kunye ne-B.

Itheyibhile engezantsi ibonelela ngolwazi lwesondlo kwii-pretzels ezithambileyo nezilukhuni. Isalathiso seMihla ngemihla yokuThathwa (i-RDI) kubhekisa kwizindululo ezikhoyo ngoku zokutya (3).

Zombini ii-pretzels ezithambileyo nezilukhuni zenziwe ngomgubo wengqolowa, ubukhulu becala obunjwe ziikhabhathi. Umzimba wakho uqhekeza iicarbs zibe siswekile ezisebenzisela amandla.

Njengokunye ukutya okwenziwe ngengqolowa, ii-pretzels ziqulathe ifayibha. Ifayibha ibonakalisiwe ukuphucula impilo yamathumbu kunye neempawu zokugaya ukutya njengokuqunjelwa.

Olunye uphononongo lokujonga kubandakanya nabasetyhini abangama-62,036 bafumanisa ukuba abo batya ubuncinci iigram ezingama-20 zefayibha mihla le babenamathuba amancinci okuba nokuqunjelwa kunabafazi abadla iigram ezisi-7 okanye ngaphantsi kwemihla ngemihla ().

Nangona kunjalo, ii-pretzels ziqulathe kuphela isixa esincinci sefayibha.

Nangona kunjalo, ngenxa yokuba uninzi lomgubo wengqolowa utyetyiswe ngezondlo ezongezelelweyo, ii-pretzels ziqulathe iivithamini ze-B, ezinjenge thiamine, riboflavin, kunye ne-niacin. Ezi vithamini zinceda umzimba wakho uguqule ukutya kube siswekile enokusetyenziselwa amandla ().

Iipretzels ubukhulu becala ziqulathe ii-carbs, njengoko eyona nto iphambili kuyo ngumgubo wengqolowa. Ziqulathe isixa esincinci sefayibha kunye neevithamini B.

Zimbalwa iikhalori ngaphandle kwamanye amashwamshwam anetyiwa

Ii-pretzels ezilukhuni ziqulathe iipesenti ezingama-27 zekhalori ezimbalwa kunokutya okulinganayo kokutya okuqhotsiweyo njengeetshiphusi ().

Oko kwathiwa, kukho izinto ezimbalwa zokugcina engqondweni xa usitya i-pretzels.

Ukukhonza imiba yobungakanani

Ukuhanjiswa okuqhelekileyo kwee-pretzels ezilukhuni yi-ounce enye (28 gram), ekunokuba nzima ukulinganisa ngokuchanekileyo. Ngapha koko, ukukhonzwa okukodwa kwee-pretzels ezilukhuni kufuneka kugcwalise isandla esinye esityiweyo.

Nangona kunjalo, abaphandi bafumanise ukuba abantu bahlala bengajongelwa phantsi ukutya abakutyayo. Isifundo esinye kubantu abadala abangama-32 abasempilweni bafumanise ukuba abathathi-nxaxheba balijongele phantsi inani lokutya abakutyileyo malunga ne-10% (,).

Ukulinganisa ukukhonza ngokuchanekileyo, kunokuba ngumbono olungileyo ukusebenzisa isikali sokutya, ubuncinci de ube unokuqonda okungcono ngobungakanani bokutya obuqhelekileyo.

Ukongeza, uninzi lwee-pretzels ezithambileyo zinkulu kakhulu ukuba zingatyiwa. Elinye eliphakathi (i-115 gram) i-pretzel ethambileyo iqulethe ngaphezulu kokuphindwe kathathu inani leekhalori kwi-ounce enye (28-gram) ekhonza ii-pretzels ezilukhuni. Ama-pretzels athambileyo ahlala eneekhalori ezingama-300-500 ().

Ngenxa yomxholo wekhalori, kungangcono ukwahlula i-pretzels ethambileyo nabanye abantu okanye uwahlule ube zimbini okanye zontathu i-snack servings.

Ukuzaliswa, ukunambitheka, kunye nokudibanisa kongeza iikhalori

Kukho iintlobo ezahlukeneyo zeepretzels.

Nangona ezona ntlobo ziphambili zilula, ezinye zizaliswe ngebhotolo yamandongomane okanye itshizi, ngelixa ezinye zinombathiso weelekese. Uninzi luye lwakhonzwa ngesosi yokuntywila.

Zonke ezi zinto zongezwayo zongeza iswekile, amanqatha, kunye neekhalori ekusebenzeni kwakho.

Umzekelo, iCinnamon Sugar Pretzel ethambileyo evela kwityathanga le-pretzel ethandwayo u-Auntie Anne unee-calories ezingama-470, ngelixa i-Original Pretzel ineekhalori ezingama-340. Ngapha koko, iisosi zokuntywila zivela kwiikhalori ezingama-45 ukuya kwezingama-170 ngokusebenza.

Ngaphezulu, i-ounce enye (i-28-gram) esebenza nge-chocolate efakwe i-pretzels enzima ineekhalori ezili-130, xa kuthelekiswa neekhalori ezili-109 ze-1-ounce (28-gram) ekhonza i-plain, pretzels. Yiyo i-16% yeekhalori ezingaphezulu kwee-pretzels ezimbalwa).

Iikhalori zinokongeza ngokukhawuleza xa usongeza izinto ezongezelelweyo kwii-pretzels zakho. Ukuba ubala iikhalori, olona khetho lwakho kukunandipha ezilukhuni.

Ukuhanjiswa kwee-pretzels ezilukhuni malunga ne-ounce (28 gram). Ii-pretzels ezithambileyo zihlala zikhulu kwaye zineekhalori ezininzi kunee-pretzels ezilukhuni. Ukongeza izinto ezongezelelekileyo njengokufaka iisosi ngokudibanisa iikhalori.

Ukuhla

Nangona zisenokuba sempilweni kancinane kunezinye izidlo zokutya okulula okufana neetshipsi zeetapile, kukho ezinye izinto ezisezantsi zokutya ii-pretzels ezininzi.

Yenziwe ngee carbs ezilula

Ngelishwa, ii-pretzels ziikhalori ezingenanto, oko kuthetha ukuba azinazo izondlo ezininzi ezinxulumene nomxholo wekhalori.

Zinetyuwa eninzi kwaye zenziwe ngomgubo wengqolowa ococekileyo, owophulwa ngumzimba wakho ngokukhawuleza.

Umgubo wengqolowa ococekileyo, okwabizwa ngokuba ngumgubo omhlophe, wenziwe ngengqolowa esele isuswe inxalenye engaphandle yengqolowa. Le nkqubo isusa uninzi lwefibre yayo kunye nezondlo ().

Umzimba wakho uwaphula ngokulula umgubo omhlophe ube siswekile kuba iqulethe ifayibha encinci, ethi icothise ukwetyisa.

Isalathiso seGlycemic Index (GI) silinganisela indlela ukutya okwahlukileyo okukhawulezayo okunokunyusa ngayo iswekile yegazi. Iswekile, iswekile esetyenziswa ngamandla akho emzimbeni, ine-GI ye-100. Inesiphumo esikhawulezayo kwiswekile yegazi lakho.

I-Pretzels ine-GI engama-80, oko kuthetha ukuba kukutya okuphezulu kwe-GI kwaye kunokunyusa iswekile yegazi lakho ngokukhawuleza kakhulu).

Olunye uphononongo luthelekise ukutya iipretzels kunye nokutya amandongomane axubeneyo. Kufumanise ukuba abo batya ii-pretzels bonyuse iswekile yegazi emva kokutya, ngelixa abantu abatya amandongomane axubeneyo khange bafumane naluphi na utshintsho kwiswekile yegazi ().

Ukutya ukutya okuphezulu kwe-GI kukwanxulunyaniswe nomngcipheko okhulayo wohlobo lweswekile 2.

Olunye uphononongo lokujonga kwabasetyhini abangama-64,227 bafumanisa ukuba abo batya esona sondlo siphezulu se-21% kunokwenzeka ukuba baphuhlise uhlobo lweswekile yesi-2 kunabo batya okona kutya kwe-GI iphantsi ().

Iipretzels ezenziwe ngomgubo wengqolowa opheleleyo ziya kuba lukhetho olusempilweni kunee-pretzels ezenziwe ngomgubo omhlophe. Bane-GI esezantsi kwaye ke akufuneki bonyuse iswekile yegazi lakho ngokukhawuleza ().

Iphezulu ngetyuwa

Ama-pretzels emveli afafazwa ngeenkozo ezinkulu zetyuwa ngaphambi kokubhaka. Le tyuwa irhabaxa yongeza ukuqhekeka kunye nokugqabhuka kwencasa kwinto encinci etyiwayo.

Ii-pretzels ezilukhuni zinokuqulatha ityuwa eyongezelelekileyo njengesilondolozi ukubanceda bahlale behlaziyekile. Ngapha koko, zinokuqulatha kabini isixa setyuwa njengokulingana kwitshiphusi zetapile ().

Ngapha koko, iincasa kunye needipsi zinokufihla ityiwa eninzi, nokuba ayinencasa kakhulu.

Ngelixa ayinguye wonke umntu ekufuneka abukele ukutya kwabo ityuwa, malunga neepesenti ezingama-25 zabantu abasempilweni bathathelwa ingqalelo yokuba netyuwa. Oku kuthetha ukuba imizimba yabo ayinakho ukulahla ityuwa egqithisileyo ngokufanelekileyo, enokuthi ikhokelele kuxinzelelo lwegazi ().

Uxinzelelo lwegazi lubonakalisiwe ukunyusa umngcipheko wokufa ngenxa yokusilela kwentliziyo ukuya kuthi ga kwiipesenti ezingama-30 ().

I-pretzels engagunyaziswanga iya kuba yindlela esempilweni kubantu abanolwazelelelo ngetyuwa.

Ama-Pretzels awanempilo. Zinetyuwa eninzi kwaye zenziwe ngee carbs ezilula, ezibangela ukuba iswekile esegazini lakho inyuke ngokukhawuleza. Ingqolowa epheleleyo okanye ii-pretzels ezingagalelwanga lolona khetho lusempilweni.

Umgca wezantsi

I-Pretzels yinto elula kwaye elula enokuyonwabela ngeendlela ezininzi ezahlukeneyo.

Ii-pretzels ezilukhuni ziqulathe iikhalori ezimbalwa kunee-snacks eziqhotsiweyo ezinje ngeetshiphusi zeetapile, kodwa azikho sondlo kakhulu.

Ngelixa ziqulathe isixa esincinci sefayibha kunye neevithamini ze-B, zinetyuwa eninzi kwaye zinokubangela ukuba iswekile yegazi lakho inyuke ngokukhawuleza.

Nangona kunjalo, ii-pretzels lunyango olumnandi olunokonwabela ngokumodareyitha.