Ezona Pancakes zigqwesileyo: Ulwazi lweSondlo ekufuneka uyazi

Kubantu abafuna ukutya iipancakes rhoqo, ngaba zikho iindlela zokonyusa i-pancake isondlo kunye nokunciphisa ikhalori kunye ne-carb counts ukuze zifakwe kwi-balanced diet?

Pancake Nutrition

Esi sidlo sinekhabhohayidrethi eninzi sinokunika amandla awoneleyo okuphemba umthambo wosuku.

isondlo

Olu lwazi lulandelayo lwesondlo lubonelelwe:

• Iipancakes ezimbini eziqhelekileyo ezenziwe ngomgubo omhlophe - 154g. (USDA Food Data Central. 2019)
• Ibhotolo - 1 ithisipuni, engenatyuwa. (USDA Food Data Central. 2019)
• Isiraphu - 1 icephe. (USDA Food Data Central. 2019)

1. Iikhalori - 430.8
2. Amafutha - 18.77g
3. Isodiyam - 693.9mg
4. Iicarbohydrates - 55.9g
5. IFayibha - .75g
6. Iiswekile - 8.6g
7. Iprotheni - 8.64g

Iipancakes ezenziwe ngomgubo wengqolowa opheleleyo zinika ifayibha kunye neprotheni. Oku kulandelayo lulwazi lwesondlo seepancakes ezimbini okanye ezintathu zengqolowa egcweleyo (150g) ezenziwe ngomxube. (Ibhokisi yeRecipe yesondlo somntwana. 2023)

1. Iikhalori - 348
2. Amafutha - 15g
3. Isodiyam - 594mg
4. Iicarbohydrates - 45g
5. Ifayibha - 6g
6. Iiswekile - 6g
7. Iprotheni - 12g

I-carbohydrate

Iipancakes ziya kwandisa ukutya kwe-carbohydrate. Umzimba usebenzisa iicarbohydrates njengomthombo wamafutha ophambili, nto leyo eyenza ukuba ibe sisondlo esibalulekileyo. Nangona kunjalo, uninzi lweengcali zezondlo zicebisa ukuba abantu bafumane iicarbohydrates zabo zemihla ngemihla kwimithombo enezondlo. Iipancakes aziyi kuwela kolu didi. Iipancakes zomgubo omhlophe aziboneleli ngefiber eninzi, kwaye malunga ne-60 grams ye-carbohydrates idliwe kwesi sidlo. Ukufaka endaweni yomgubo wengqolowa opheleleyo kutshintsha isixa sibe malunga ne-6g yefiber okanye i-20% yexabiso lemihla ngemihla elicetyiswayo.

amafutha

Iipancakes zinokubandakanya ubisi kunye namaqanda kwaye zigalelwe ibhotolo enegalelo elikhulu lamafutha. Umxube wePancake unokuba ne-trans fat. Ezinye iibrendi zibandakanya ioyile ene-hydrogenated. Iingcali zempilo zicebisa ukuba abantu banciphise okanye bakuphephe ngokupheleleyo ukutya okunamafutha agqithisiweyo. Ukuba uluhlu lwesithako seleyibhile luqulethe izithako ze-hydrogenated, kuyacetyiswa ukuba uphephe. (MedlinePlus. 2022)

protein

Iipancakes zinokubonelela ngeprotheyini ethile, eyohluka ngokusekelwe kuhlobo lomgubo osetyenzisiweyo. Ezinye iibhrendi zongeza umgubo weprotheyini ukwandisa ukungena.

Iivithamini kunye neMinerals

Iipancakes kunye nemixube esele ilungile ngokuqhelekileyo yenziwa kumgubo otyetyisiweyo. Ukutya okutyetyisiweyo zezo zinezondlo ezongeziweyo ngexesha lenkqubo yokuvelisa. Kwiimeko ezininzi, izondlo, iivithamini, kunye neeminerali ziyahluthwa, kwaye ezinye ziphinda zongezelelwe ngexesha lokulungiswa. Ukutya rhoqo iimveliso zezonka ezityetyisiweyo kunciphisa ifayibha ezilungele ukutya kunye nezondlo. Umgubo otyetyisiweyo kwi-pancakes kunye neswekile kunye nesiraphu yongeza amanqanaba eswekile yegazi ngokukhawuleza kwaye uvelise indlala kungekudala emva koko.

Calories

Amanani esondlo ewonke nawo axhomekeke kubungakanani bokutya. Amanani akwileyibhile asebenza kuphela kwisidlo esinye esiziipanekuku ezimbini eziphakathi. Abantu abaninzi batya iipanekuku ezi-3 ukuya kwezi-4 kwaye baphinda kabini inani lebhotolo kunye nesiraphu ngokunjalo. Oku kunokongeza ukuya kuthi ga kwiikhalori ezingaphezu kwe-1,000.

benefits

Iipancakes zengqolowa ezenziwe ngomgubo wengqolowa zinomsoco ngakumbi kuneepancake ezenziwe ngomgubo omhlophe kwaye ingaba yindlela emnandi yokutya iinkozo ezininzi. Zinokugxunyekwa ngamaqunube okanye ezinye iziqhamo zokongeza ifayibha kunye nezondlo.

Ukugonywa

Iipancakes zengqolowa ezipheleleyo ezenziwe ngomgubo wengqolowa opheleleyo zibonelela ngefayibha ebalulekileyo yokwetyisa okunempilo. Ifayibha inceda ekukhutshweni kwenkunkuma kwaye ineekhompawundi ze-prebiotic ezibasa iintsholongwane eziluncedo emathunjini. (UJoanne Slavin. 2013)

Ukuphucula Ukwaneliseka Kwendlala

I-Whole-grain pancakes incasa i-heartier kwaye ibandakanya ifayibha egcina umzimba ugcwele ixesha elide kuneepanekuku ezenziwe ngomgubo ocoliweyo wokwetyiswa ngokukhawuleza.

Yehlisa uMngcipheko weSifo sentliziyo

Uphononongo lwezifundo ezivavanya ukutya okuziinkozo kunye nesifo senhliziyo kwafumanisa ukuba ukutya okuziinkozo kudibene nomngcipheko wokunciphisa isifo senhliziyo. (UDagfinn Aune, et al., 2016)

Yehlisa umngcipheko wokutyeba

Uphando lucebisa ukuba ukutya okuziinkozo kunciphisa umngcipheko wokutyeba kwaye kunokunceda abantu bagcine ubunzima obuzinzile. (UKatrina R. Kissock et al., 2021) Ifiber nayo iya kunceda ukugcina igcwele ixesha elide emva kokutya.

Inceda ekuthinteleni iziphene ekuZalweni

Umgubo wengqolowa ogcweleyo yomelezwa nge-folic acid, ivithamini B ebalulekileyo ngexesha lokukhulelwa. I-Folic acid yehlisa umngcipheko weziphene ze-neural tube, ezinokuchaphazela ukukhula kwengqondo okanye umqolo. (Amaziko oLawulo noThintelo lweZifo. 2022)

Umahluko

Izondlo ze-pancakes eziqhelekileyo ziya kuhluka ngokusekelwe kubukhulu.

Ipanekuku encinci eyenziwe ukusuka ekuqaleni - 3 ″ ngapha ibonelela:

• 30 calories
• 1 gram yeprotheni
• 5 grams zecarbohydrate
• 0 iigrem zefayibha
• 1 gram yeswekile

Ipanekuku ephakathi eyenziwe ukusuka ekuqaleni-5″ ngapha ibonelela:

• 93 calories
• I-2 gram yeprotheni
• 15 grams zecarbohydrate
• 0 iigrem zefayibha
• I-2 grams yeshukela

Ipanekuku enkulu eyenziwe-ukusuka ekuqaleni - 7 ″ ngapha ibonelela:

• 186 calories
• I-4 gram yeprotheni
• 30 grams zecarbohydrate
• 1 gram yefayibha
• I-5 grams yeshukela

Ukwenza iiPancake

Ukuba iipanekuku ziyinxalenye yesicwangciso sokutya seveki, zama ukuzigcina zisezantsi kwiswekile, amafutha, kunye neekhalori.

1. Yenza i-pancakes ukusuka ekuqaleni ngaphandle kokuxuba ukuphepha nayiphi na i-trans fats.
2. Sebenzisa umgubo wengqolowa opheleleyo ukufumana ifayibha ukonyusa ukwaneliseka kwendlala.
3. Esikhundleni sokuthosa i-pancakes kwioli okanye ibhotela, sebenzisa i-pan ye-non-stick pan yokunciphisa i-fat intake.
4. Sebenzisa isiraphu engenaswekile.
5. Phezulu i-pancakes kunye ne-blueberries, i-raspberries, okanye i-strawberries.

Ukutya Ngokufanelekileyo ukuze uzive Ngcono

Ucaphulo

USDA Food Data Central. (2019). Iipancakes, ezicacileyo, ezilungiselelwe kwiresiphi.

USDA FoodData Central. (2019). Ibhotolo, ngaphandle kwetyuwa.

USDA FoodData Central. (2019). I-syrups, i-table blends, i-pancake.

Ibhokisi yeRecipe yesondlo somntwana. (2023). Iipancakes - iresiphi ye-USDA yezikolo.

MedlinePlus. (2022). Iinyani malunga namafutha e-trans.

USlavin J. (2013). I-Fiber kunye ne-prebiotics: iindlela kunye neenzuzo zempilo. Izondlo, i-5 (4), i-1417-1435. doi.org/10.3390/nu5041417

U-Aune, D., Keum, N., Giovannucci, E., Fadnes, LT, Boffetta, P., Greenwood, DC, Tonstad, S., Vatten, LJ, Riboli, E., & Norat, T. (2016) . Ukutya okuziinkozo okupheleleyo kunye nomngcipheko wesifo sentliziyo, umhlaza, kunye nayo yonke into ebangela kwaye ibangele ukufa okuthe ngqo: uphononongo olucwangcisiweyo kunye ne-dose-response meta-analysis yezifundo ezizayo. I-BMJ (uphando lweKlinikhi ed.), 353, i2716. doi.org/10.1136/bmj.i2716

Kissock, KR, Neale, EP, & Beck, EJ (2021). Ukutya Okuziinkozo Okupheleleyo Iimpembelelo zeNgcaciso ekuMiseni uMbutho wokuThatha iiNkozo eziPheleleyo kunye noTshintsho lobunzima bomzimba: Uphononongo oluCwangcisiweyo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 12 (3), 693-707. doi.org/10.1093/advances/nmaa122

Amaziko oLawulo noThintelo lweZifo. (2022). Acid Folic.