Waɗannan Bayanan Game da Calories Donut na iya ba ku mamaki

Wadatacce

• Menene Yake Kalori Donut?
• Misalan Calories Donut
• Abubuwa masu alaƙa
• Donut Glazed Plain
• Iced Donut tare da Cika Cream
• Donut na Musamman tare da Toppings (watau Cookies da Cream)
• Yadda Calories Donut Kwatanta da Sauran Abincin Abincin Abinci
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Donut
• Bita don

Gudun burodin safe na Asabar, cikakke tare da latte da kuka fi so da donut, yana kama da hanya madaidaiciya don yin ringi a ƙarshen mako. Amma ya kamata ku damu da kalori donut? Me game da sukari? Shin yana da kyau a ci donuts kowane karshen mako?

Na farko, san wannan: Duk da yake gaskiya ne cewa wasu abinci suna da darajar sinadirai fiye da sauran (kale vs. alewa, idan kuna so) wannan ba yana nufin kowane abinci yana da "mai kyau" ko "mara kyau" da kuma sanya alamar abubuwan da kuke ci ta wannan hanya. a zahiri na iya samun wasu illa masu cutarwa ga lafiyar hankalin ku da kuma ci gaba da cutar da al'adun abinci.

Layin ƙasa? Kar a yi shi. Oh, kuma donuts ba mugunta bane.

Duk da haka, akwai ƙarin koyo game da waɗannan kekuna masu daɗi waɗanda za su iya ba ku labarin yadda ake gina jiyya cikin ingantaccen abinci mai gina jiki. Misali, matsakaicin donut mai ƙyalƙyali (kusan inci 4 a diamita) yana ɗauke da adadin kuzari 253, gram 14 na mai, da gram 4 na furotin - da gram 14 na sukari. Amma ba duk donuts aka halicce su daidai ba. Dangane da yadda ake yin su ko kuma idan suna da ciko ko icing, wasu na iya samun adadin kuzari 400-500 ko fiye da kowane donut, in ji Maggie Michalczyk, wata ƙwararriyar mai cin abinci a Chicago. Wannan yana da adadin kuzari donut don wani abu ba tare da yawan ikon zama mai gina jiki ba.

Menene Yake Kalori Donut?

Don haka, ta yaya zaku iya faɗi adadin adadin kuzari da kuke cinyewa? Akwai wasu abubuwa da za a yi la’akari da su:

• Yadda aka shirya su: Soya ko gasa? Soyayyen donuts za su fi yawan adadin kuzari fiye da waken da aka gasa, saboda dafa shi a mai.

• Wani irin batter: Donuts yawanci ana yin su tare da yisti ko batir kek. Donuts yisti na Airier yawanci suna da ƙarancin adadin kuzari fiye da donuts na cake, waɗanda ke da nau'in rubutu mai yawa.

• Kayan shafawa: Bayan ƙyalli mai yalwa ko yayyafa, donuts kwanakin nan an cika su da komai daga tsintsiyar tsami da kuki zuwa hatsi da naman alade. Kyakkyawan bayyane, amma mafi yawan toppings, ƙarin adadin kuzari da kuke cinyewa.

• Cikewa: Cikakken donuts wanda ya ƙunshi cream, cakulan, ko jams zai sami ƙarin adadin kuzari da sukari fiye da waɗanda ba a cika ba.

• Girman: Donuts suna ko'ina a cikin girman, daga ramukan donut guda ɗaya zuwa manyan jiyya mafi girma fiye da hannunka. Matsakaicin girman donut, duk da haka, yana da kusan inci 3 a diamita, in ji Michalczyk. Babu shakka, mafi girma donut ɗin ku, yawan adadin kuzari zai kasance - kuma mafi yawan toppings zai iya riƙe.

Gabaɗaya, yawancin donuts suna da adadin kuzari, mai, da carbohydrates, da ƙarancin abubuwan gina jiki, in ji Roxana Ehsani, M.S, R.D., C.S.S.D., L.D.N., mai magana da yawun Kwalejin Gina Jiki da Abinci. (Mai dangantaka: Umarni mafi koshin lafiya a Dunkin Donuts)

Misalan Calories Donut

Yayin da kewayon kalori don donuts ya bambanta sosai, anan ga wasu misalai na kalori donut don nau'ikan daban -daban da kuka gamu da su, a cewar Ehsani. (Mai dangantaka: Girke -girke Donut Recipes na gida)

Abubuwa masu alaƙa

Donut Glazed Plain

• Kalori 190-480
• 22-56 g na carbohydrates
• 11-27 grams mai
• 3-5 grams na gina jiki

Iced Donut tare da Cika Cream

• Kalori 350
• 41 grams na kalori
• 19 grams mai
• 4 grams na furotin

Donut na Musamman tare da Toppings (watau Cookies da Cream)

• Kalori 390
• 49 grams na carbohydrates
• 21 grams mai
• 4 grams na furotin

Yadda Calories Donut Kwatanta da Sauran Abincin Abincin Abinci

Yana da wuyar yin kwatancen kai tsaye saboda kayan abincin karin kumallo, kamar donuts, sun bambanta a cikin adadin kuzari gwargwadon sinadaran su, girman su, da hanyar shiri. Bugu da ƙari, sunaye na iya yaudara: Misali, zaku iya ɗauka, burodin burodi ko yanki burodin ayaba shine mafi kyawun zaɓi, amma har yanzu waɗannan na iya zama da adadin kuzari, mai, da sukari, in ji Ehsani. (Neman burodin ayaba yanzu? Yi haƙuri, amma waɗannan girke-girke na burodin banana mai cin ganyayyaki da burodin ayaba mara yisti za su iya magance hakan. 😉)

Idan ana maganar jinya irin su croissants, danishes, scones, da cake cake, duk an yi su ne daga madarar gari, sukari, man shanu ko mai, da ƙwai. Ehsani ya ce mafi kyawun zaɓin ku idan za ku yi kek ɗin karin kumallo shine zaɓi ɗayan da ke kan ƙaramin gefen (waɗancan manyan muffins masu ƙyalƙyali na iya zama mafi girma a cikin sukari, mai, da kalori fiye da yawancin donuts) kuma zai fi dacewa tare da hatsi duka , kamar yadda zai ƙunshi ƙarin fiber cike don gamsar da ku. (Mai alaƙa: Mafi kyawun Girke-girke na Muffin don Sauƙaƙe, Ƙarfafa Ƙunƙara)

Har ma mafi kyau, tsallake nau'in kantin kofi kuma ku yi kek ɗin ku na karin kumallo a gida ta yin amfani da fulawa gabaɗaya, mai lafiyayyen zuciya, da ƙarancin sukari, ko madadin sukari (na gida paleo Pop-Tarts, kowa?).

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Donut

Kada ku bari kowa ya gaya muku cewa ba za ku iya cin donuts ba. "Duk da yake ba donut ba shine abinci mafi koshin lafiya a duniya, kallon abinci a matsayin 'mai kyau' ko 'mara kyau' na iya sanya damuwa a kusa da abinci kuma ya sa ku kore wannan abincin, kawai don sa ku ji da laifi sosai lokacin da kuka ba da izini da kanka don samun shi," in ji Michalczyk. Ta kara da cewa kallon donuts a matsayin abin jin daɗi da zaku iya morewa sau ɗaya a wani lokaci - ku ce, da safe Asabar da safe - hanya ce mafi wayo da za ta ba ku damar jin daɗin su da gaske kuma ku ci gaba da yin zaɓin lafiya.

Bita don