Ngaba iPopcorn inayo iiCarbs?

Umxholo

• Ushwankathelo
• Zingaphi iikhabho nganye ngokusebenza?
• Ifayibha kwipopcorn
• Izidlo ezisezantsi zecarb kunye nepopcorn
• Ukugcina iipopcorn zisempilweni
• Iipopcorn eyenzelwe ekhaya ye-microwave
• Isitovu sokwenza ekhaya i-popcorn ephezulu
• Yise kude

Ushwankathelo

I-Popcorn ibonwabile njengesiqwengana kangangeenkulungwane, ngaphambi kokuba iithiyetha zemiboniso bhanyabhanya ziyenze ithandwe. Ngethamsanqa unokutya ivolumu enkulu popcorn kwaye usebenzise iikhalori ezimbalwa.

Ngenxa yokuba iphantsi kweekhalori, ii-dieters ezininzi zikholelwa ukuba iipopcorn zikwasezantsi kwii-carbohydrate. Kodwa oku kude nenyaniso. Uninzi lweekhalori kwiipopcorn zivela kwiicarbohydrate. Ingqolowa ingqolowa iphelele, emva kwayo yonke loo nto.

Ukutya okunotye kakhulu kweCarb akulunganga kuwe. Nokuba kukutya okune-carb esezantsi, ungonwabela i-popcorn ezimbalwa ngaphandle kokuya ngaphezulu. Isitshixo kukunikela ingqalelo kubungakanani benkonzo kunye nokunciphisa ioyile, ibhotolo kunye netyuwa.

Zingaphi iikhabho nganye ngokusebenza?

IiCarbs (ezimfutshane zeecarbohydrate) zii-macronutrients ezisetyenziswa ngumzimba wakho ukwenza amandla. Umzimba wakho ufuna ii-carbohydrate ukuze usebenze kakuhle. IiCarbohydrate azilunganga kuwe, ukuba nje usebenzisa iintlobo ezifanelekileyo.

Iswekile kunye ne-carbs ehlaziyiweyo, ezinje ngee-dessert kunye nesonka esimhlophe, nazo ziicarbohydrate, kodwa zipakishwe ngeekhalori kwaye ziphantsi kwixabiso lesondlo. Ubuninzi beecarbs zakho kufuneka buvele kwiziqhamo, imifuno, kunye neenkozo ezipheleleyo. Ipopcorn ithathwa njengokutya okuziinkozo okupheleleyo.

Kukho malunga ne-30 yeecarbohydrate ekuphakeleni iipopcorn. Ukuhanjiswa kweepopcorn ezi-popped kukwiikomityi ezi-4 ukuya kwezi-5 ezivelisiweyo, lelo lixa olifumana kwiipunipoli ezimbini zeenkozo ezingafakwanga. Ukuhanjiswa kweepopcorn ezinomoya-moya ziqukethe malunga ne-120 ukuya kwi-150 yeekhalori.

Inani elichanekileyo leecarbohydrate zomzimba wakho liya kwahluka ngokuxhomekeke kubudala bakho, inqanaba lomsebenzi, kunye nempilo iyonke.

I-Mayo Clinic icebisa ukuba iipesenti ezingama-45 ukuya kuma-65 zeekhalori zakho zemihla ngemihla zivela kwiicarbohydrate. Oko kulingana nama-225 ukuya kuma-325 amagremu ee-carbs ngemini kumntu onekhalori ezingama-2 000 ngosuku lokutya.

Kwii-carbohydrate ezingama-30 ngokusebenza, iipopcorn zisebenzisa kuphela phakathi kweepesenti ezili-9 ukuya kwezi-13 zexabiso lakho lemihla ngemihla elabelwe iicarbohydrate.Ngamanye amagama, ukuba nepopcorn enye akunakusondela kukubeka ngaphezulu komda wakho wemihla ngemihla.

Ifayibha kwipopcorn

Ifayibha yiicarbohydrate ezintsonkothileyo. IiCarbohydrate ezintsonkothileyo azicutshungulwanga kancinci, kwaye ngokuthe ngcembe zetyisiwe kunee-carbohydrate ezilula, njengeswekile ecoliweyo. Ifayibha ikhuthaza ukuhlala rhoqo emathunjini kwaye inceda ukulawula i-cholesterol.

Inokukunceda ugcine ubunzima bakho, kwaye inokuthintela uhlobo lweswekile yesi-2 kunye nemicimbi yentliziyo. Idlala indima ebalulekileyo kwimpilo yexesha elide.

Ukuhanjiswa kwepopcorn kuqukethe malunga ne-6 yegramu yefayibha. Ukujonga, amadoda angaphantsi kweminyaka engama-50 ubudala kufuneka atye iigram ezingama-38 zosinga ngemini kunye nabasetyhini abangaphantsi kwama-50 kufuneka babe neegram ezingama-25. Ukuba ungaphezulu kweminyaka engama-50, kuya kufuneka utye malunga ne-30 yeegram ngosuku ukuba uyindoda, kunye ne-21 gram ukuba ungumfazi.

Izidlo ezisezantsi zecarb kunye nepopcorn

Izidlo ezisezantsi ze-carb zihlala ziqukethe i-100 ukuya kwi-150 yeegramu zecarbs ngosuku. Unokonwabela ukukhonza iipopcorn ngelixa usitya ukutya okune-carb ephantsi. Umxholo wefayibha uya kukunceda ugcine ugcwele kwaye ivolumu inokukuthintela ekubeni unikezele kwiminqweno yekhekhe kunye neicookies.

Ukuba ukhetha ukutya iipopcorn njenge-snack yakho, kuya kufuneka unciphise eminye imithombo yeecarbohydrate ngalo mhla.

Kuba iipopcorn zineprotein encinci kwaye zimbalwa kakhulu iivithamini kunye neeminerals, isenokungabi lolona khetho lububulumko njengokutya okutyiwa rhoqo kukutya okune-carb ephantsi, kodwa ngokuqinisekileyo ungonwabela ngamanye amaxesha.

Ukugcina iipopcorn zisempilweni

Ukugalela ibhotolo okanye ukongeza ityuwa eninzi kunokucima izibonelelo ezisempilweni ze popcorn.

I-popcorn yemidlalo bhanyabhanya, umzekelo, iqulethe isixa esikhulu samafutha angenampilo okanye agqithisileyo, kunye neekhalori ezininzi. Nciphisa olu hlobo lwepopcorn kunyango olunqabileyo okanye ujonge ukwabelana ngesabelo esincinci nomhlobo.

Ukuvuna izibonelelo zempilo zepopcorn, zama ukuphuma kweenkozo zakho ekhaya. Ukuba uyayifaka kwi-microwave, awudingi ukusebenzisa nayiphi na ioyile okanye ibhotolo ukuyenza pop.

Awungehlisi inani leecarbs kwipopcorn ngokuyipheka ekhaya, kodwa uya kuba nolawulo olungcono kwinani lamafutha, isodiyam, kunye neekhalori.

Iipopcorn eyenzelwe ekhaya ye-microwave

Uya kudinga isitya esikhuselekileyo se-microwave nesigqubuthelo sokutya esivelisiweyo ukwenza i-popcorn eyenziweyo ye-microwave:

• Beka ikomityi ye-1/3 yeenkozo zepopcorn kwisitya, kwaye ugqume ngesigqubuthelo esingena umoya.
• I-Microwave imizuzu embalwa, okanye de kube kukho imizuzwana embalwa phakathi kweepops zokuva.
• Sebenzisa iiglavu ze-oveni okanye iiphedi ezishushu ukususa isitya kwi-microwave, kuba kuya kushushu kakhulu.

Isitovu sokwenza ekhaya i-popcorn ephezulu

Olunye ukhetho kukupheka iinkozo zepopcorn ngaphezulu kwesitovu. Uya kudinga uhlobo oluthile lweoyile ephezulu yomsi, kodwa ungalawula inani kunye nohlobo lweoyile oyisebenzisayo.

• Ukushisa iipunipoyi ezi-2 ukuya kwezi-3 zeoyile (ikhokhonathi, ipeanut, okanye ioyile ye-canola isebenza kakuhle) epanini yesithathu.
• Beka i-1/3 yekomityi ye-popcorn kernels epanini kwaye uyigubungele ngesiciko.
• Shake kwaye uhambisa ipani ngobunono ngapha nangapha ngaphezulu kwesitshisi.
• Susa ipani kubushushu kanye xa ukuphuma kucotha ukuya kwimizuzwana embalwa phakathi kwepop kunye nokulahla iipopcorn ngononophelo kwisitya esibanzi.
• Yongeza ityuwa ukunambitha (kunye nokumodareyitha). Olunye ukhetho lokunambitheka okunempilo kubandakanya ipaprika yokutshaya, igwele lesondlo, ipepile, umgubo wecryry, isinamon, ikumin kunye netshizi egreyithiweyo.

Ezi zokupheka zenza malunga neekomityi ezi-8, okanye ii-servings ezi-2 zepopcorn.

Yise kude

I-Popcorn iqulethe i-carbs, kodwa oku akuyiyo into embi. Isinye kwisihlanu se-carbohydrate kwipopcorn zikwimo yefayibha yokutya, elungileyo empilweni yakho yonke. I-Popcorn ngumzekelo olungileyo wevolumu ephezulu, esezantsi-khalori ingqolowa epheleleyo. Ukuba iphekwe ngokuchanekileyo, yenza ukutya okulula.

Eyona ndlela ikrelekrele kuyo nayiphi na indlela yokutya ayiphelisi amaqela okutya apheleleyo anjengeecarbohydrate. Endaweni yoko, qiniseka ukuba utya ii-carbs ezisempilweni ezinjengeenkozo ezipheleleyo kunye nemveliso entsha. Nciphisa inani leecarbohydrate ozityayo kwiswekile kunye neenkozo ezicutshungulwayo.

Ayikho into efana nohlobo lwe "pop-carb" lwe popcorn. Ke, ukuba uza kuba ne-popcorn, linganisa ukukhonza kwakho kwaye ukhethe zonke iintlobo zendalo, ibhotolo-, kunye neetyuwa. Okanye pop yakho eyakho kwimicrowave okanye ngaphezulu kwesitovu.