Ezi nyaniso malunga neDonut calories zinokumangalisa wena

Umxholo

• Yintoni echaphazela iiKhalori zedonut?
• Imizekelo yeeDonut Calories
• Izinto ezinxulumeneyo
• Idonathi ecwebezelayo
• I-Donut ye-Iced ngokuzaliswa kweCream
• IDonut eKhethekileyo eneToppings (okt. Iikuki kunye neCream)
• Njani iiKhalori zedonut xa kuthelekiswa namanye amakhekhe ebhulakufesi
• Umgca osezantsi kwiDonut Calories
• Uphengululo lwe

Ukuqhutywa kwevenkile yokubhaka ngentsasa yangoMgqibelo, epheleleyo ngelatte oyithandayo kunye nedonathi, kuvakala njengendlela efanelekileyo yokukhala ngempelaveki. Kodwa ngaba unokuba nexhala malunga neekhalori zedonut? Kuthekani ngeswekile? Ngaba kulungile ukutya idonuts yonke ngempelaveki?

Okokuqala, yazi oku: Ngelixa kuyinyani ukuba okunye ukutya kunexabiso lesondlo ngaphezu kokunye (i-kale vs. ilekese, ukuba uya kuthanda) oko akuthethi ukuba nakuphi na ukutya ngokwendalo "kulungile" okanye "kubi" kwaye kubhalwe izinto ozityayo ngale ndlela. inokuba neziphumo ezinobungozi kwimpilo yakho yengqondo kwaye iqhubekise ubuthi benkcubeko yokutya.

Okukwintsusa? Sukwenza. Owu, kwaye ii-donuts azibi.

Okwangoku, kukho okungakumbi onokukufunda malunga namaqebengwana amnandi anokukukhombisa indlela yokwakha ukuphatha ukutya okunempilo. Ngokomzekelo, idonathi ekhazimlisiweyo (emalunga nee-intshi ezi-4 ububanzi) iqulethe malunga neekhalori ezingama-253, iigram ezili-14 zamafutha, kunye neegram ezi-4 zeprotheyini - kunye neegram ezili-14 zeswekile. Kodwa ayizizo zonke ii-donuts ezenziwe ngokulinganayo. Ngokuxhomekeke kwindlela ezenziwe ngayo okanye ukuba zizaliswe okanye zifakwe kwi-icing, ezinye zinokuba neekhalori ezininzi ze-400-500 okanye ngaphezulu kwi-donut nganye, utsho uMaggie Michalczyk, i-Chicago-based dietitian ebhalisiweyo. Zininzi iikhalori zedonut yento ngaphandle kwesondlo esininzi esinamandla.

Yintoni echaphazela iiKhalori zedonut?

Ke, ungazi njani ukuba zingaphi iikhalori ozisebenzisayo? Kukho izinto ezimbalwa ekufuneka ziqwalaselwe:

• Indlela abazilungiselele ngayo: Iqhotsiweyo okanye ibhakiwe? Iidonathi eziqhotsiweyo ziya kuba neekhalori ezininzi kuneedonathi ezibhakiweyo, ngenxa yokuba ziphekwe kwioyile.

• Loluphi uhlobo lokubetha: Iidonuts zenziwe ngokuqhelekileyo kunye negwele okanye i-cake batter. Imvubelo yegusha ye-Airier ihlala ineekhalori ezimbalwa kuneedonuts zekhekhe, ezinokuthamba okuxineneyo.

• Izihloko: Ngaphandle kwe-glaze okanye i-sprinkles, i-donuts kule mihla ifakwe kuyo yonke into esuka kwi-cream ehlanjulweyo kunye necookie zidibanisa kwi-cereal enemibala kunye nebhekoni. Kucace gca, kodwa okona kuthenjiswayo, kokukhona utya iikhalori ze-donut.

• Ukuzaliswa: Iidonathi ezizaliswe yi-cream, itshokolethi, okanye iijam ziya kuba neekhalori ezininzi kunye noshukela kunezo zingazaliswanga.

• Ubukhulu: Iidonati zigcwele yonke indawo ngobukhulu, ukusuka kwimingxunya yokulunywa yidonut ukuya kunyango olukhulu olukhulu kunesandla sakho. Ubungakanani obuqhelekileyo bedonathi, nangona kunjalo, bu malunga ne-intshi ezi-3 ububanzi, utsho uMichalczyk. Ngokucacileyo, i-donut yakho inkulu, iya kuba neekhalori ezininzi-kunye ne-toppings eninzi enokuyibamba.

Ngokubanzi, uninzi lwedonuts luphezulu kwiikhalori, amafutha, kunye neecarbohydrate, kwaye zinezondlo ezincinci, utshilo uRoxana Ehsani, M.S., RD, C.S.S.D, LDN, isithethi seAkhademi yeZondlo kunye neDietetics. (Inxulumene: Imiyalelo esisityebi kakhulu eDunkin 'Donuts)

Imizekelo yeeDonut Calories

Ngelixa uluhlu lweekhalori zedonuts lohluka kakhulu, nantsi imizekelo embalwa yeedonut calories zeentlobo ezahlukeneyo ohlangana nazo, ngokwe-Ehsani. (Eyeleleneyo: IiRecipes zeDonut ezenziwe ekhaya ezimnandi)

Izinto ezinxulumeneyo

Idonathi ecwebezelayo

• Iikhalori ezingama-190-480
• 22-56 grams carbs
• 11-27 grams amafutha
• 3-5 gram protein

I-Donut ye-Iced ngokuzaliswa kweCream

• 350 iikhalori
• 41 grams carbs
• 19 iigrem amafutha
• 4 iigrem protein

IDonut eKhethekileyo eneToppings (okt. Iikuki kunye neCream)

• Iikhalori ezingama-390
• Iigrama ezingama-49
• 21 iigrem amafutha
• 4 iigrem protein

Njani iiKhalori zedonut xa kuthelekiswa namanye amakhekhe ebhulakufesi

Kunzima ukwenza uthelekiso oluthe ngqo kuba iidlokhwe zesidlo sakusasa, ezinje ngeedonathi, ziyahluka kakhulu kumxholo wekhalori ngokuxhomekeke kwizithako zazo, ubungakanani, kunye nendlela yokulungiselela. Ngaphezu koko, amagama anokukhohlisa: Ngokomzekelo, unokucinga, i-muffin ye-bran okanye isilayi sesonka sebhanana lolona khetho lungcono, kodwa ezo zisenokuthi ziphezulu kwiikhalori, amafutha kunye noshukela, utsho u-Ehsani. (Ukunqwenela isonka sebhanana ngoku? Uxolo, kodwa ezi zokupheka zesonka se-vegan kunye nesonka se-banana esingena-gluten sinokuzisombulula.)

Xa kuziwa ekuphatheni okunje ngecroissants, danishes, scones, kunye nekeyiki yekofu, zonke zenziwe ngomgubo ocoliweyo, iswekile, ibhotolo okanye ioli, kunye namaqanda. U-Ehsani uthi olona khetho lwakho lulungileyo ukuba uza kuba nesidlo sakusasa kukukhetha enye esecaleni (ezo muffins zinkulu kakhulu zeblueberry zinokuphakama kwiswekile, amanqatha, kunye neekhalori kunedonuts ezininzi) kwaye ngokukhethekileyo zenziwe ngeenkozo , njengoko iya kuba nefayibha yokuzalisa ngakumbi ukuze uhlale unelisekile. (Idibeneyo: I-Muffin Recipes eziPhambili zokuKhawuleza, ukutya kwasekuseni okunempilo)

Ngcono nangakumbi, tsiba iivenkile zokwenza ikofu kwaye uzenzele ikhekhe lesidlo sakusasa ekhaya usebenzisa umgubo wengqolowa ogcweleyo, ioyile enentliziyo entle, kunye neswekile encinci, okanye enye indlela yeswekile (ipaleo eyenziwe ngumntu iPop-Tarts, nabani na?).

Umgca osezantsi kwiDonut Calories

Sukuvumela nabani na akuxelele ukuba awungekhe utye idonathi. "Ngelixa idonati ingekuko ukutya okusempilweni ehlabathini, ukujonga ukutya 'njengokulungileyo' okanye 'okubi' kungabeka uxinzelelo olukhulu kukutya kwaye kukwenze ukugxothe oku kutya, kuphela kukwenza uzive unetyala kakhulu xa uvumela ukuze ube nayo,” utshilo uMichalczyk. Wongeza ukuba ukujonga iidonati njengonyango onokuluvuyela kwakanye-yithi, ngentsasa yangoMgqibelo- yindlela ekrelekrele eya kuthi ikuncede uyonwabele kwaye uqhubeke nokwenza ukhetho olusempilweni.

Uphengululo lwe