Shin Gulma tana da Carbi?

Wadatacce

• Bayani
• Carbi nawa ne a kowane aiki?
• Fiber a cikin popcorn
• -Ananan kayan abinci da popcorn
• Kula da popcorn cikin koshin lafiya
• Gwajin microwave na gida
• Na gida kuka kuka saman popcorn
• Awauki

Bayani

An ji daɗin popcorn a matsayin abun ciye ciye na ƙarni da yawa, hanya kafin gidajen siliman su sanya shi ya zama sananne. Abin takaici, zaku iya cin babban adadin popcorn na iska da cinye ƙananan adadin kuzari.

Saboda yana da ƙarancin adadin kuzari, yawancin masu cin abincin sun gaskata popcorn shima ƙananan carbohydrates ne. Amma wannan ya yi nesa da gaskiya. Yawancin adadin kuzari a cikin popcorn sun fito ne daga carbohydrates. Masara shine cikakkiyar hatsi, bayan duk.

Abincin mai wadataccen carb ba lallai bane ya zama maka cutarwa. Koda a tsarin cin abinci mara nauyi, zaku iya jin daɗin maɓuɓɓuka masu yawa na popcorn ba tare da wucewa ba. Mabuɗin shine a kula sosai da girman hidimtawa da rage ƙara mai, man shanu, da gishiri.

Carbi nawa ne a kowane aiki?

Carbs (takaice don carbohydrates) ƙananan ƙwayoyin cuta ne waɗanda jikinka ke amfani da su don ƙirƙirar kuzari. Jikinka yana buƙatar carbohydrates don aiki daidai. Carbohydrates ba su da kyau a gare ku, idan dai kuna cinye nau'ikan da suka dace.

Sugar da carbi mai ladabi, kamar kayan zaki da farin burodi, suma carbohydrates ne, amma suna cike da adadin kuzari da ƙananan ƙimar abinci. Ya kamata yawancin carbs ɗinka su fito daga 'ya'yan itace, kayan marmari, da hatsi. Ana daukar popcorn a matsayin cikakken abincin hatsi.

Akwai kimanin gram 30 na carbohydrates a cikin abincin popcorn. Sabbin popcorn yakai kimanin kofuna 4 zuwa 5 wanda aka buga, wanda shine adadin da zaka samu daga cokali 2 na kernel da ba'a buɗe ba. Sabis na popcorn mai iska ya ƙunshi kimanin kalori 120 zuwa 150.

Adadin adadin carbohydrates da jikinku yake buƙata zai bambanta dangane da shekarunku, matakin aiki, da cikakkiyar lafiyar ku.

Mayo Clinic ya ba da shawarar cewa kashi 45 zuwa 65 na adadin kuzari na yau da kullun sun fito ne daga carbohydrates. Wannan yayi daidai da kusan gram 225 zuwa 325 na carbs a rana don wani akan calori na 2,000 kowace rana.

A carbohydrates 30 a kowane aiki, popcorn yana amfani ne kawai tsakanin kashi 9 zuwa 13 na yawan adadin kuzarin da aka ba ku a kowace rana.A wasu kalmomin, samun sau ɗaya na popcorn ba zai ma kusanci ya sanya ku a kan iyakar yau da kullun ba.

Fiber a cikin popcorn

Fiber shine hadadden carbohydrate. Cikakken carbohydrates yana da ƙarancin sarrafawa, kuma yana narkar da shi a hankali fiye da sauƙi mai ƙwanƙwasa, kamar sukari mai ladabi. Fiber yana inganta yawan ciwan hanji kuma yana taimakawa wajen sarrafa cholesterol.

Zai iya taimaka maka kiyaye nauyin ka, kuma mai yiwuwa ma ya hana irin ciwon sukari na 2 da batutuwan zuciya da jijiyoyin jini. Yana taka muhimmiyar rawa a cikin lafiyar lokaci mai tsawo.

Sababin popcorn ya ƙunshi kusan gram 6 na zare. Don dubawa, ya kamata maza da shekarunsu ba su kai 50 su ci fiber na giram 38 kowace rana kuma matan da shekarunsu ba su kai 50 ba suna da gram 25. Idan ka wuce shekaru 50, ya kamata ka ci kimanin gram 30 kowace rana idan kai namiji ne, kuma gram 21 idan mace ce.

-Ananan kayan abinci da popcorn

Matsakaiciyar ƙarancin abinci mai ƙarancin katako yakan ƙunshi 100 zuwa gram 150 na carbs kowace rana. Kuna iya jin daɗin hidimar popcorn yayin cin abinci mara nauyi. Abun fiber zai taimaka maka ya cika ka kuma ƙarar zata iya hana ka bayarwa ga sha'awar kek da cookies.

Idan ka zaɓi cin popcorn azaman abun ciye-ciye, mai yiyuwa ka rage wasu hanyoyin samar da abinci mai guba na wannan ranar.

Tun da popcorn yana da ɗan furotin kaɗan da bitamin da ma'adanai kaɗan, ƙila ba zai zama zaɓi mafi hikima ba a zaman abincin ciye-ciye na yau da kullun kan ƙarancin abinci mai ƙarancin abinci, amma tabbas ana iya jin daɗinsa a wasu lokuta.

Kula da popcorn cikin koshin lafiya

Zubawa a kan man shanu ko ƙara gishiri da yawa na iya soke amfanin faɗin popcorn.

Gilashin gidan wasan kwaikwayo na fim, alal misali, yana ƙunshe da adadi mai yawa na ƙoshin lafiya ko ƙoshin mai, da yawan adadin kuzari. Ayyade wannan salon na popcorn zuwa abin da ba safai ake samun sa ba ko la'akari da raba ɗan rabo tare da aboki.

Don samun fa'idodin popcorn na kiwon lafiya, gwada gwada kernel naka a gida. Idan kun fito da shi a cikin microwave, ba kwa buƙatar amfani da kowane mai ko man shanu don sa shi ya fito.

Ba za ku iya rage adadin carbs a cikin popcorn ta hanyar dafa shi a gida ba, amma kuna da kyakkyawan iko kan yawan mai, sodium, da adadin kuzari.

Gwajin microwave na gida

Kuna buƙatar kwano mai tsaro na microwave tare da murfin abinci mai ƙyallo don yin popcorn na gida na microwave:

• Saka kofi 1/3 na kulilan popcorn a cikin kwano, sai a rufe da murfin iska.
• Microwave na minutesan mintoci kaɗan, ko har sai an sami secondsan daƙiƙa tsakanin faɗakarwar ji.
• Yi amfani da safar hannu ta murhu ko pads mai zafi don cire kwano daga cikin microwave, tunda zai yi zafi sosai.

Na gida kuka kuka saman popcorn

Wani zabin shine a dafa kulilan popcorn a saman murhun. Kuna buƙatar nau'in mai mai hayaki mai hayaki, amma zaka iya sarrafa adadin da nau'in mai da kuke amfani dashi.

• Zaba cokali 2 zuwa 3 na mai (kwakwa, gyada, ko kuma man canola mafi kyau) a cikin tukunyar mai kwata 3.
• Saka 1/3 kofin popcorn kernels a cikin tukunyar kuma a rufe da murfi.
• Girgiza kuma motsa kwanon a hankali baya da baya akan mai ƙonewa.
• Cire kwanon rufi daga zafin sau ɗaya idan bugun ya ɗan jinkirta zuwa betweenan daƙiƙa tsakanin pops kuma zubar da popcorn a hankali cikin babban kwano.
• Sanya gishiri dan dandano (kuma a matsakaici). Sauran zaɓuɓɓukan dandano masu ƙoshin lafiya sun haɗa da paprika mai kyafaffen, yisti mai gina jiki, barkono mai barkono, curry foda, kirfa, cumin, da cuku.

Wadannan girke-girke suna yin kusan kofuna 8, ko sau biyu na popcorn.

Awauki

Popcorn yana dauke da carbi, amma wannan ba lallai bane ya zama mummunan abu. -Aya cikin biyar na carbohydrates a cikin popcorn suna cikin nau'in fiber na abinci, wanda ke da kyau ga lafiyar ku gaba ɗaya. Gwanin popcorn misali ne mai kyau na yawan hatsi, mai ƙananan kalori. Idan dafa shi daidai, yana sanya lafiyayyen abun ciye-ciye.

Hanya mafi hikima ga kowane irin abinci shine ba kawar da ƙungiyoyin abinci gaba ɗaya kamar carbohydrates. Madadin haka, ka tabbata kana cin abinci mai kyau kamar hatsi mai kyau da sabo. Ayyade adadin carbohydrates da kuke ci daga sukari da hatsi da aka sarrafa.

Babu wani abu kamar "low-carb" na popcorn. Don haka, idan za ku sami popcorn, ku auna hidimarku kuma ku zaɓi duk nau'ikan da ba na halitta ba, man shanu da gishiri. Ko kuma bayyana naka a cikin microwave ko saman murhun.