He meaʻai māmā nā Pretzels?

Anter

• He aha nā pretzels?
• ʻIke kūpono
• ʻOi aku ka nui o nā calorie ma mua o nā meaʻai māmā paʻakai
• ʻO ka lawelawe ʻana i ka nui ka nui
• Hoʻopiha nā mea hoʻopihapiha, nā mea ʻono, a me nā wai i nā calorie
• Nā ʻaoʻao lalo
• Hana ʻia i nā carbs maʻalahi
• Kiʻekiʻena i ka paʻakai
• Ke laina lalo

He meaʻai māmā nā Pretzels i nā meaʻai māmā a puni ka honua.

He lima paʻa lākou, ʻai i hoʻomoʻa ʻia i hana maʻamau ʻia i kahi wili wili a aloha ʻia no ka ʻono paʻakai a me kahi crunch kūikawā.

ʻOiai ʻoi aku ka haʻahaʻa o ko lākou mau calorie ma mua o nā meaʻai māmā māmā e like me ka pīpī, manaʻo ka poʻe he nui inā he olakino nā pretzels.

Hōʻike kēia ʻatikala i nā mea o ka pretzels a kūkākūkā inā he olakino lākou.

He aha nā pretzels?

ʻO ka Pretzels kahi meaʻai māmā i hoʻomoʻa ʻia i hana ʻia mai ka palaoa palaoa. Hele mai lākou i nā ʻano a me nā nui like ʻole akā maʻa mau i ke kinona o kahi wili wili.

Wahi a ka moʻolelo, ua haku ʻia kahi knot pretzel kahiko e kahi mōneka nāna i hoʻomoʻa i kāna mau pretzels i kēia ʻano e hōʻike ai i nā lima e pule ana.

Hele mai nā Pretzels i nā ʻano palupalu a paʻakikī hoʻi a ʻano lilelile, ʻeleʻele hoʻi.

Nui nā pretzels palupalu a ʻano momona ko lākou ʻano. Hāʻawi lawelawe ʻia lākou i kēlā me kēia me ka ʻūlū ʻana.

I kēia manawa, ʻuʻuku a crunchy nā pretzels paʻakikī a hiki ke ʻai ʻia e ka lima. Loaʻa lākou ma ka hapa nui o nā hale kūʻai a me nā hale kūʻai maʻalahi, e hoʻolilo iā lākou i kahi koho māmā māmā.

No ka pretzels e kiʻi i ko lākou ʻano hinuhinu, ʻeleʻele-ʻeleʻele, pono e mālama ʻia me kahi hopena sodium hydroxide ma mua o ka hoʻomoʻa ʻana. Kuhi kēia hopena i kahi hopena kemika ma luna o ka palaoa e hoʻohuli i nā pretzels a hinuhinu i ka wā o ka hoʻomoʻa ʻana (1).

He meaʻai māmā nā Pretzels i nā meaʻai māmā a puni ka honua. Hele mai lākou i loko o ʻelua mau ʻano: paʻakikī a palupalu hoʻi. No ka loaʻa ʻana o ko lākou ʻano ʻeleʻele a me ka ʻōlinolino, mālama ʻia lākou me kahi hopena e hiki ai i kahi hopena kemika kūikawā ke hana ʻia i ka wā e hoʻomoʻa ana.

ʻIke kūpono

He kiʻekiʻe nā Pretzels i nā carbs a haʻahaʻa i ka momona a me ka protein, akā loaʻa iā lākou kekahi mau fiber a me nā huaora B.

Hāʻawi ka papa ma lalo i ka ʻike pono no ka pretzels palupalu a paʻakikī. ʻO ke kūmole ʻo Daily Intake (RDI) e pili ana i nā ʻōlelo a nā meaʻai i kēia manawa (, 3).

Hana ʻia nā pretzel palupalu a paʻakikī hoʻi mai ka palaoa palaoa, ka mea i haku ʻia i ka nui o nā carbs. Wāwahi kou kino i nā carbs i loko o nā kō e hoʻohana ai ia no ka ikehu.

E like me nā meaʻai ʻē aʻe i hana ʻia mai ka palaoa, loaʻa i nā pretzels kekahi fiber. Hōʻike ʻia ka fiber e hoʻomaikaʻi i ke olakino ʻōpū a me nā ʻōuli digestive e like me ka constipation.

Hoʻokahi o nā noi naʻau me 62,036 mau wahine i ʻike i ka poʻe i ʻai ma ka liʻiliʻi he 20 mau huna o ka pulupulu i kēlā me kēia lā ka liʻiliʻi o ka ʻike ʻana i ka constipation ma mua o nā wahine i ʻai i ka 7 wale nō a ʻoi aku ka liʻiliʻi o kēlā me kēia lā ().

Eia nō naʻe, loaʻa i kahi pretzels kahi liʻiliʻi o ka fiber.

Eia nō naʻe, hāʻawi ʻia i ka hapa nui o ka palaoa palaoa i hoʻonui ʻia me nā mea keu keu, nā pretzels i kekahi mau huaora B, e like me thiamine, riboflavin, a me niacin. Kōkua kēia mau wikamina i kou kino e hoʻolilo i ka meaʻai i nā kō i hiki ke hoʻohana ʻia no ka ikehu ().

ʻO ka Pretzels ka hapanui o nā kālaki, ʻoiai ka mea nui o ka palaoa palaoa. Loaʻa iā lākou i loko o nā hua liʻiliʻi a me nā huaora B.

ʻOi aku ka nui o nā calorie ma mua o nā meaʻai māmā paʻakai

Loaʻa i nā pretzels paʻakikī he 27% ʻoi aku ka nui o nā calorie ma mua o ka lawelawe like ʻana o nā mea ʻai palai e like me nā ʻuala ().

Ua ʻōlelo ʻia, aia kekahi mau mea e noʻonoʻo ai ke ʻai nei i nā pretzels.

ʻO ka lawelawe ʻana i ka nui ka nui

ʻO kahi lawelawe maʻamau o nā pretzels paʻakikī he 1 auneke (28 gram), a he paʻakikī e ana pololei. ʻIke, pono e hoʻopiha kahi lawelawe o nā pretzels paʻakikī i hoʻokahi lima kīʻaha.

Eia nō naʻe, ua ʻike nā kānaka noiʻi ʻaʻole makemake ka poʻe e hoʻowahāwahā i ka nui o kā lākou ʻai. Ua ʻike ʻia kahi noiʻi i loko o 32 mau mākua olakino ua hoʻowahāwahā ka poʻe komo i ka nui o nā meaʻai a lākou i ʻai ai ma kahi o 10% (,).

No ke ana pololei ʻana i kahi lawelawe, he mea maikaʻi paha e hoʻohana i kahi pālākiʻai, ma ka liʻiliʻi a hiki i kou ʻike maikaʻi ʻana i nā nui lawelawe maʻamau.

Hoʻohui ʻia, nui nā pretzels palupalu i nui loa e lilo i meaʻai māmā. Hoʻokahi meakino (115 gram) nā pretzel palupalu i ʻoi aku ma mua o ka pākolu o ka helu o nā calorie i kahi 1-auneke (28-gram) lawelawe o nā pretzels paʻakikī. Loaʻa i nā pretzels palupalu he 300-500 calories ().

Ma muli o kā lākou ʻike calorie, ʻoi aku paha ka maikaʻi o ka hoʻokaʻawale ʻana i nā pretzels palupalu me nā poʻe ʻē aʻe a i ʻole hoʻokaʻawale iā lākou i ʻelua a ʻekolu paha mau meaʻai māmā.

Hoʻopiha nā mea hoʻopihapiha, nā mea ʻono, a me nā wai i nā calorie

Nui nā ʻano like ʻole o nā pretzels.

ʻOiai he maʻalahi maʻalahi nā ʻano nui, hoʻopiha ʻia kekahi i ka waiūpī a me ka tīhi, ʻoiai kekahi i ka uhi lole candy. Hāʻawi ʻia nā mea he nui me ka ʻūlū paʻi.

Hoʻohui kēia mau mea i ke kō, ka momona, a me nā calories i kāu lawelawe ʻana.

ʻO kahi laʻana, ʻo kahi Cinnamon Sugar Pretzel palupalu mai ke kaulahao pretzel kaulana ʻo ʻAnakē Anne's he 470 calories, ʻoiai ʻo ka Original Pretzel he 340 calories. Eia kekahi, ʻo nā mea ʻūlū lū ʻana mai 45 a 170 mau calorie no kēlā me kēia lawelawe.

ʻO ka mea hou aʻe, ʻo ka lawelawe ʻana o 1-auneke (28-gram) o nā kokoleka paʻakikī i uhi ʻia i ke kokoleka he 130 kona mau māno, ke hoʻohālikelike ʻia me 109 mau calorie no kahi 1-auneke (28-gram) e lawelawe ana i nā pretzels pālahalaha ʻO 16% ʻoi aku ka nui o nā calorie no nā pretzels liʻiliʻi ().

Hiki i nā Calories ke hoʻohui wikiwiki i ka hoʻohui ʻana i nā keu i kāu pretzels. Inā ʻoe e helu ana i nā calories, ʻo kāu koho maikaʻi loa e leʻaleʻa i nā mea paʻakikī.

ʻO kahi lawelawe o nā pretzels paʻakikī e pili ana i 1 auneke (28 gram). Nui ka nui o nā pretzels palupalu a ʻoi aku ka nui o nā calorie ma mua o nā pretzels paʻakikī. Hoʻohui i nā mea keu e like me ka hoʻomoʻomo ʻana i nā sauces hoʻohui i nā calorie.

Nā ʻaoʻao lalo

ʻOiai ʻoi aku paha ko lākou olakino olakino ma mua o nā meaʻai māmā e like me nā ʻuala, aia kekahi mau downsides i ka ʻai ʻana i nā pretzel he nui loa.

Hana ʻia i nā carbs maʻalahi

ʻO ka mea pōʻino, ʻo nā pretzels nā caloriu hakahaka, ʻo ia hoʻi ʻaʻole i loko o lākou ka nui o nā meaola e pili ana i kā lākou ʻike kalori.

Nui lākou i ka paʻakai a hana ʻia i ka palaoa i hoʻomaʻemaʻe ʻia, kahi a kou kino e wāwahi koke ai.

Hana ʻia ka palaoa palaoa i hoʻomaʻemaʻe ʻia, a kapa ʻia hoʻi he palaoa keʻokeʻo, mai ka palaoa i lawe ʻia ka hapa waho o ka palaoa. Lawe kēia hana i ka hapa nui o kāna fiber a me nā meaola ().

Wāwahi maʻalahi kou kino i ka palaoa keʻokeʻo i loko o nā kō no ka mea he ʻāpana liʻiliʻi loa ia, kahi e hoʻolohi ai i ka digestion.

Kuhi ka Glycemic Index (GI) i ka wikiwiki o nā meaʻai e hiki ai ke hoʻonui i ke kō kō. ʻO Glucose, ke kō a kou kino e hoʻohana ai no ka ikehu, loaʻa kahi GI o 100. Loaʻa iā ia ka hopena wikiwiki loa i kāu kō kō.

Loaʻa iā Pretzels kahi GI o 80, ʻo ia hoʻi he meaʻai GI kiʻekiʻe lākou a hiki ke hoʻonui wikiwiki i kāu kō kō ().

Hoʻohālikelike hoʻokahi haʻawina i ka ʻai ʻana i nā pretzels me ka ʻai ʻana i nā hua hua. Ua ʻike ʻia ua hoʻonui ka poʻe i ʻai i ka pretzels i ke kō i kō ma hope o ka ʻai ʻana, ʻoiai ka poʻe i ʻai i nā nati huikau ʻaʻole i loaʻa ka loli i ke kō kō ().

Ua pili pū ka ʻai ʻana i kahi papaʻai GI kiʻekiʻe i ka hoʻonui ʻia o ka maʻi diabetes type 2.

Hoʻokahi o nā noiʻi ninaninau ma 64,227 wahine i ʻike i ka poʻe i ʻai i ka papa GI kiʻekiʻe loa he 21% ka nui o ka maʻi diabetes 2 ma mua o ka poʻe i ʻai i ka papa haʻahaʻa GI ().

ʻO ka Pretzels i hana ʻia me ka palaoa palaoa holoʻokoʻa he koho olakino loa ia ma mua o nā pretzels i hana ʻia me ka palaoa keʻokeʻo. Loaʻa iā lākou kahi GI haʻahaʻa a no laila ʻaʻole pono e hoʻonui i kāu kō kō i ka wikiwiki ().

Kiʻekiʻena i ka paʻakai

Kāpī ʻia nā pretzels kuʻuna me nā hua paʻakai nui ma mua o ka hoʻomoʻa ʻana. Hoʻohui kēia paʻakai maloʻo i ka crunch a me nā pahū o ka ʻono i ka mea ʻono māmā ʻole.

Loaʻa paha i nā pretzels paʻakikī ka paʻakai keu ma ke ʻano he preservative e kōkua iā lākou e noho hou. I ka ʻoiaʻiʻo, hiki iā lākou ke komo i pālua i ka nui o ka paʻakai ma ke ʻano he like o nā ʻuala potato ().

Eia kekahi, hiki i nā mea ʻono a me nā luʻu ke hūnā i ka nui o ka paʻakai, ʻoiai ʻaʻole lākou e ʻono loa i ka paʻakai.

ʻOiai ʻaʻole pono ka poʻe āpau e nānā i kā lākou lawe ʻana i ka paʻakai, ma kahi o 25% o ka poʻe olakino e manaʻo ʻia he ʻike paʻakai. ʻO kēia ka hiki ʻole i ko lākou mau kino ke kāpae i ka paʻakai ʻoi aku ka maikaʻi, hiki ke alakaʻi i ke kiʻekiʻe o ke koko ().

Ua hōʻike ʻia ke koko kiʻekiʻe e hoʻonui i kou makaʻu i ka make mai ka puʻuwai ʻole a hiki i 30% ().

ʻO kahi pretzels pā ʻole ʻia he koho olakino no ka poʻe paʻakai.

ʻAʻole olakino loa nā Pretzels. Nui lākou i ka paʻakai a hana ʻia i nā carbs maʻalahi, ka mea e piʻi koke ai kou kō kō. ʻO ka palaoa holoʻokoʻa a i ʻole unsalted pretzels nā koho olakino loa.

Ke laina lalo

ʻO ka Pretzels kahi meaʻai māmā a maʻalahi hoʻi e hiki ke ʻoluʻolu i nā ʻano like ʻole.

Loaʻa i nā pretzels paʻakikī ka ʻoi aku o nā calorie ma mua o nā meaʻai māmā i hoʻomoʻa ʻia e like me nā ʻuala, akā ʻaʻole momona loa lākou.

ʻOiai loaʻa iā lākou ka liʻiliʻi o nā fiber a me nā huaora B, kiʻekiʻe lākou i ka paʻakai a hiki ke piʻi koke i kāu kō kō.

Eia nō naʻe, he mea ʻono maikaʻi nā pretzels i hiki ke ʻoluʻolu ʻia i ke kaulike.