He olakino Bagels? Nutrition, Calories, a me nā koho maikaʻi loa

Anter

• Nā ʻikepili mālama pono Bagel
• ʻAʻole mau ke koho olakino loa
• Kiʻekiʻena i nā calories
• Kiʻekiʻena i loko o nā kālika i hoʻomaʻemaʻe ʻia
• Hāʻawi kekahi mau ʻano i nā pono olakino
• Nā mānoanoa holoʻokoʻa
• Pehea e hoʻonui ai i ka waiwai meaʻai o kāu ʻeke
• E nānā i ka nui o ka ʻāpana
• E noʻonoʻo pono i nā mea hoʻohui
• Koho pono i kāu topping
• Ke laina lalo

Mai ka makahiki 17 a hiki i ke kenekulia 17, ʻo nā ʻeke kekahi o nā meaʻai hōʻoluʻolu nui a puni ka honua.

ʻOiai ʻai pinepine ʻia no ka ʻaina kakahiaka, ʻaʻole maʻamau ka ʻike ʻana i nā ʻeke i ka ʻaina awakea a i ʻole nā ​​papa ʻaina awakea pū.

I nā makahiki i hala aku nei, ua loaʻa i kēia mau mea i hoʻomoʻa ʻia kahi inoa maikaʻi ʻole ma waena o nā koi ʻana i ko lākou kiʻekiʻe momona ʻona e hana maikaʻi ʻole ai iā lākou.

Nānā kēia ʻatikala inā hiki i nā ʻeke ke komo i kahi papaʻai olakino a hāʻawi i nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i kā lākou waiwai waiwai.

Nā ʻikepili mālama pono Bagel

Hiki ke loli ākea ka ʻike olakino o nā ʻeke, no ka mea, he nui nā ʻano mea i hana ʻia mai kahi papa o nā mea hoʻohui i loaʻa i nā nui like ʻole.

Hana ʻia nā ʻeke paʻa loa mai ka hui pū ʻana o ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ka paʻakai, ka wai, a me ka hū. Hiki i kekahi ʻano ke loaʻa nā mea hoʻohui hou aʻe, e like me nā mea kanu, nā mea ʻala, ke kō, a me nā hua maloʻo.

Loaʻa i kahi ʻāpana maʻamau, waena-nui, maʻalahi (105 gram) nā mea penei ():

• Kalepona: 289
• Kumuʻiʻo: 11 gram
• Momona: 2 gram
• Kāpena: 56 gram
• Puluniu: 3 gram
• Thiamine: 14% o ka Daily Value (DV)
• Manganese: 24% o ka DV
• Keleawe: 19% o ka DV
• Kiniki: 8% o ka DV
• Hao: 8% o ka DV
• Kalipuna: 6% o ka DV

He kiʻekiʻe loa ʻo Bagels i nā carbs ʻoiai e hāʻawi ana i nā momona momona a me nā protein.

Loaʻa pū lākou i nā nui o nā huaora a me nā minelala, akā i kekahi mau ʻāina, e like me ʻAmelika Hui Pū ʻIa, nā ʻeke a me nā huahana hua palaoa i hoʻomaʻemaʻe ʻia me kekahi o nā mea momona i nalowale i ka wā o ka hana ʻana, ʻo ia nā huaora B a me ka hao ().

ʻOiai he ʻokoʻa ka nui o kā lākou ʻike hānai, kiʻekiʻe nā ʻeke i nā koleka a haʻahaʻa i ka momona a me ka protein. I kekahi mau ʻāina, hoʻohui ʻia kekahi mau meaola i nā ʻeke e hoʻomaikaʻi ai i kā lākou waiwai waiwai.

ʻAʻole mau ke koho olakino loa

ʻOiai hiki i kahi ʻeke ke loaʻa i kahi i kahi papaʻai olakino, hele mai lākou me nā drawbacks kūpono.

Kiʻekiʻena i nā calories

ʻO kekahi o nā pilikia i hiki ke loaʻa me nā ʻeke he nui ka nui o nā calorie a lākou e hoʻolako ai a pehea ka maʻalahi e hiki ai ke ʻai nui ʻole i ka noho hoʻokahi.

Wahi a ka National Institute of Health, ua aneane pālua ka nui o ka lawelawe ʻana i ka bagel awelika ma mua o 20 mau makahiki i hala ().

ʻOiai ʻo ka hapanui o nā ʻeke he lawelawe hoʻokahi, hiki i kekahi mau ʻano nui ka nui ke piʻi i luna o 600 mau calorie. No ka poʻe he nui, ua lawa ia e lilo ai i pāʻina holoʻokoʻa - a ʻaʻole pili ia i ka waiūpaka a i ʻole ka waiū cream paha ʻoe e pāhola ai ma luna.

ʻO ka nui o nā calorie mai kekahi meaʻai, me nā ʻeke, hiki ke alakaʻi i ka loaʻa kino kino maikaʻi ʻole a paʻakikī i ka lilo ʻana o ka paona ().

ʻOi aku paha ka maikaʻi e leʻaleʻa i nā ʻeke ma ke akahai a e makaʻala i ka nui o nā calorie a lākou e hāʻawi ai i kāu papaʻai.

Kiʻekiʻena i loko o nā kālika i hoʻomaʻemaʻe ʻia

Hana ʻino ʻia nā ʻeke mai ka palaoa palaoa i hoʻomaʻemaʻe ʻia, a aia pū kekahi mau ʻano me kahi mahele hefty o ke kō i hoʻohui ʻia.

Hōʻike kekahi mau noiʻi e loaʻa i kahi kiʻekiʻe o nā carbs i hoʻomaʻemaʻe ʻia, e like me nā ʻeke, e hoʻonui i ka hopena o nā kūlana maʻi e like me ka maʻi puʻuwai a me ka maʻi maʻamau ʻo 2 (,).

Eia kekahi, ʻo nā papaʻai momona i nā meaʻai i hana ʻia me ultra-diprosed e hoʻopili ʻia me ka maikaʻi ʻole o ka maikaʻi o ka papaʻai ().

ʻOiaʻiʻo, ʻaʻohe o kēia e hopohopo e pili ana i ka leʻaleʻa ʻana i kahi ʻeke ʻeke maʻamau.

He mea nui wale ia e hōʻoia e hoʻopili pū ana ʻoe i ka nui o nā mea momona, nā meaʻai āpau i kāu papaʻai.

ʻOi aku ka nui o nā Bagel i loko o nā calorie a me nā kālika i hoʻomaʻemaʻe ʻia. No laila, he mea nui e hoʻomaʻamaʻa i ka hoʻohaʻahaʻa.

Hāʻawi kekahi mau ʻano i nā pono olakino

ʻAʻole hana ʻia nā ʻeke āpau like, akā ke koho ʻana i nā ʻano i piha nā meaʻai āpau hiki ke kōkua iā ʻoe e kūkulu i kahi papaʻai momona.

Nā mānoanoa holoʻokoʻa

ʻO ka hapa nui o nā ʻeke i hana ʻia mai ka palaoa palaoa i hoʻomaʻemaʻe ʻia, kahi hiki ke hāʻawi i nā calorie he nui a me nā meaʻai liʻiliʻi loa. Eia nō naʻe, hana ʻia kekahi me nā kīʻaha āpau i hiki ke hāʻawi i nā ʻano huaora like ʻole a me nā pono ke olakino hiki.

Nui nā hua a pau i ka puluniu, nā wikamina, nā minelala, a me nā mea kanu e hoʻolaha nei i ke olakino e nele nā ​​hua. Hiki i kēia mau hiʻohiʻona meaʻai ke kōkua i ke kaulike i kāu kō kō a hoʻonui i ka digestion olakino.

Hōʻike kekahi mau noiʻi e ʻai ana a hiki i ka 2-3 mau kīʻaha o nā kīʻaha holoʻokoʻa i kēlā me kēia lā ke kōkua i ka pale ʻana i nā maʻi maʻi mau, e like me ka maʻi puʻuwai, ʻano diabetes 2, a me kekahi ʻano maʻi ʻaʻai ().

I mea e pono ai i kēia mau pono, e nānā i nā ʻeke i hana ʻia mai nā hua holoʻokoʻa e like me ka ʻoka, ka rai, ka pela ʻana, a i ʻole ka palaoa holoʻokoʻa - akā e hoʻomanaʻo e mālama i ka nui o kāu mahele.

Hiki i nā ʻeke i hana ʻia mai nā palaoa holoʻokoʻa ke kōkua i ke kaulike i ke kō kō, kākoʻo i ka digestion olakino, a pale i ka maʻi.

Pehea e hoʻonui ai i ka waiwai meaʻai o kāu ʻeke

Hiki ke noho ma luna o kāu pahuhopu olakino ʻoiai e hoʻopili ana i nā ʻeke i kāu papaʻai. ʻO nā mea e pono ai ka noʻonoʻo mua a me ka hoʻolālā ʻana.

E nānā i ka nui o ka ʻāpana

E hōʻoia i ka lepiliʻai pono ma ka pūʻolo o kāu ʻeke punahele e ʻike i nā mea i loko.

Inā ʻike ʻoe ua ʻūlū lākou i nā calorie a i ʻole nā ​​carbs ma mua o kāu mau pahuhopu papaʻai e ʻae ai, koho i nā ʻeke liʻiliʻi a noʻonoʻo paha e ʻai i ka hapalua wale nō. Mālama i ka hapalua ʻē aʻe ma hope a kaʻana like ia me kekahi kanaka ʻē aʻe.

Hāʻawi pū kekahi mau mana i nā ʻeke liʻiliʻi a i ʻole ʻeke bagel. Kūpono kēia mau koho i kahi nui lawelawe kūpono.

Inā ʻike ʻoe ʻaʻole kāu bagel punahele ke koho olakino loa, e kuapo i kahi koho olakino a hoʻāʻo paha e ʻai iā ia me ka emi pinepine. Hoʻololi i kāu mau koho kakahiaka a mālama i nā ʻeke no nā hanana kūikawā e hōʻoki a mālama i kahi papaʻai kaulike.

E noʻonoʻo pono i nā mea hoʻohui

Hiki i nā mea hana i loko o kāu ʻeke bagel punahele ke hoʻopili nui i kāna ʻike momona a me kou olakino.

Hana ʻia nā koho momona loa mai nā hua palaoa āpau a loaʻa iki i ke kō i hoʻohui ʻia. Inā ʻoe e ukali nei i ka papaʻai sodium haʻahaʻa, pono ʻoe e hōʻalo i nā ʻeke i loaʻa ka nui o ka paʻakai.

Koho pono i kāu topping

ʻO ka hapa nui o nā ʻeke bagel e makemake nui ʻia e like me ka tī waiū, ka bata, a me ka jam hiki ke mālama i ka nui o nā kalori i ke ʻano o ka momona momona a me kō.

ʻOiai ʻaʻohe mea hewa i ka hoʻoliʻiliʻi manawa, nui aʻe nā koho momona.

E noʻonoʻo e koho i ka hummus, avocado, a i ʻole ka waiū nut ma kahi o ka tī waiū no ka nui o nā fiber a me nā meaola. No nā protein keu, e hoʻomoʻi i ka pākī i kālai ʻia, salemona, a i ʻole he hua manu i kāwili ʻia.

ʻO Bagels kahi manawa kūpono loa e sneak i kahi lawelawe a ʻelua paha o nā mea kanu me kāu ʻaina kakahiaka. Hoʻopili i nā kāmato i kālai ʻia, spinach, kukama, a me nā ʻakaʻakai e hoʻolilo i kāu ʻeke i loko o ka sanwich waiwai nui.

I mea e hoʻonui ai i ka ʻike kino o kāu ʻeke, koho i kahi ʻano palaoa holoʻokoʻa a kau i luna me nā mea momona momona e like me ka avocado, ka bata bata, nā hua manu, a me nā mea kanu.

Ke laina lalo

Hana pinepine ʻia nā ʻeke me ka palaoa a me ka kō i hoʻomaʻemaʻe ʻia. Hoʻohui, nui ka nui o nā nui o ka ʻāpana.

Eia nō naʻe, me kekahi mau hoʻololi, hiki iā lākou ke komo i kahi papaʻai olakino.

No ke olakino maikaʻi loa, e noʻonoʻo i kāu nui o ka ʻāpana a koho i nā ʻeke a me nā pāpale i hana ʻia mai nā mea hana holoʻokoʻa liʻiliʻi.