Mutane da yawa sun ce Gluten-Free Foods ne Mafi Fattening, Amma Shin Su ne Gaskiya?
Kamar yadda shahararren abinci mai cin abinci ba tare da cin abinci ba, kamar yadda kayan aiki na nauyi ya ɓullo, wasu masu cin abinci sun tilasta baya, suna cewa abinci maras yisti ya kasance mafi girma a cikin adadin kuzari da mai (sabili da haka bai cancanta ba) abinci mara kyau.
Amma wannan hujja gaskiya ne?
Bayani
Kullum magana, a'a, ba haka bane. Lokacin da aka kwatanta da kai, kayan abinci na yau da kullum ba tare da gurasa ba, kamar abincin gurasa, kaya, kukis da bishiyoyi da gaske sunyi daidai da yawan adadin adadin kuzari, ƙwayoyi da ƙwayoyi a matsayin maƙwabtan su.
Wasu suna da ƙasa kuma wasu suna da ƙari, amma a matsakaici, yana da kusan daidai.
Kamar yadda kowane irin samfurin (ka ce, kukis na cakulan cakulan), za a zama babban bambancin tsakanin nau'i-nau'i da iri. A sakamakon haka, mai saye ya kula, kuma a koyaushe karanta alamar. Amma idan ka zaɓi nau'o'in kayan cin abinci maras amfani-da, mafi mahimmanci, kada ku ci wani abu daga cikinsu fiye da ku idan sun kasance masu cike da giya - kada ku ci gaba da karu da karin adadin kuzari fiye da ku ku zauna a kan abinci mai mahimmanci.
Ga yadda yadda samfurori daban-daban suka rushe a cikin adadin kuzari, mai, kaya da fiber, tare da misalai na kowane. Lokacin da akwai, Na yi ƙoƙari na kwatanta samfurorin da ba su da kyauta mai guba da ƙananan abinci daga iri ɗaya (watau Betty Crocker) don yin daidaito kamar yadda ya yiwu.
Gurasa
Bugu da ƙari shine mai burodi shine samfurin da ba a yi amfani da shi ba, wanda ya saya, don haka yawancin calories yana da mahimmanci.
Binciken na ya nuna cewa gurasa marar yalwaci zai iya zama dan calorie kadan fiye da takwarorinsu na ciki-a cikin adadin 20 zuwa 30 adadin kuzari don gurasar yanki guda biyu-amma bai kamata ya isa ya damu ba sai kun ciyar dukan rana cin abinci sandwiches.
Ga wadansu abinci guda uku marasa kyauta, idan aka kwatanta da gurasar abinci kamar wannan:
- Gurasar Cikin Canyon 7-Gurasar Gurasar ta ƙunshi adadin adadin kuzari 90 a kowace hidima na gram 34 (game da ɗaya yanki), tare da 1 gim na mai, 18 grams na carbohydrate da kuma 2 grams na fiber. Yi kwatankwacin abincin gurasar nama na 12 ( gurasar alkama), wanda ya ƙunshi calories 82 a kowace nau'i na 34 (game da kashi biyu bisa uku na wani yanki), 1.4 grams na mai, 14 grams na carbohydrates da 1.4 grams na fiber. Canyon Bakehouse samfurin ya ƙunshi 16 karin adadin kuzari na biyu yanka, amma yana da kadan ƙasa da mai da dan kadan kadan fiber.
- Uwar ta Gluten-Free White Sandwich Gurasa ta ƙunshi calories 70 a kowane yanki (kimanin 24 grams), 2 grams na mai, 11 grams na carbs da ƙasa da 1 gram na fiber. A halin yanzu, wani ɓangaren gurasar Abincin Whitewheat na Halitta (kimanin nau'i 26) ya ƙunshi calories 55, ƙasa da 1 gram na mai, gilashi 12 grams da kuma 2 grams na fiber. Hanyoyin Udi sun ƙunshi karin adadin kuzari da ƙari, amma yana da ƙwayoyin mota (mahimmanci idan kuna bin tsarin cin abinci maras nauyi).
- Kayan Gluwar Gluten-Free Cincin Gurasar Gurasar Rabi ta ƙunshi calories 100 a kowane yanki (kusan 37 grams), 2.5 grams na mai, 18 grams na carbs da 2 grams na fiber. A halin yanzu, Gurasar Rawan Gishiri na Rudi ( Organic Cinnamon Raisin ) ta ƙunshi calories 90 a kowane yanki (kimanin 37 grams), 1.5 grams na mai, giras 19 grams da 1 gram na fiber. Hanyoyin da ba tare da gurasa ba sun ƙunshi calories guda 10 da karin karin kaya guda guda, amma kuma yana da fiber.
Lissafin ƙasa: Idan ka zaɓi gurasa marar yisti a hankali, tabbas za ka iya samun abin da ya dace daidai da zaɓi mai yawa wanda aka fi so a calories, abun ciki da fiber.
Cereal
Yawancin hatsi da ake samuwa yanzu ba su da kyauta-suna tunanin Chex da Post Fruity da Cocoa Pebbles. Saboda haka, adadin kuzari a cikin kwano na hatsi kyauta ba tare da la'akari ko shin kuna bin abinci marar amfani ba ko a'a.
Ga yadda irin nau'o'in hatsi guda biyu sun kwatanta da nauyin haɗari (a cikin wani akwati) da siffofin marasa kyauta:
- Cheerios (wanda yanzu basu da kyauta) sun ƙunshi calories 100, 2 grams na mai, 20 grams na carbs da 3 grams na fiber da kowane abu. A halin yanzu, Halittar hanya ta All-O (kyautar kyautar kyautar Cheerios wadda ba ta dauke da hatsi) tana dauke da caca 104, 1.5 grams mai, gilashi 25 grams, da fiber 3 grams da kowane abu. Wannan wani bambanci ne na adadin kuzari 4 da 0.5 grams na mai ta bauta ... ba wani abu da za ku iya lura ba. Gaskiyar cewa Cheerios yanzu an yi la'akari da kyauta ba tare da yalwaci ba yana nuna yadda layin ke ɓarna tsakanin marasa kyauta da abin da ake kira "al'ada" abinci.
- Hanyar Hanyoyin Crispy Rice , wadda mutane da yawa suka juya lokacin da Kellogg ya dakatar da Rice Krispies ba tare da yalwaci ba, ya ƙunshi calories 110 a kowace nau'in hatsi (nau'in kashi uku na kopin), 1.5 grams na mai, 24 grams na carbs da 2 grams na fiber. A halin yanzu, Kellogg's Original Rice Krispies (wanda ba shi da yalwaci) yana dauke da adadin caca 118 a kowace nau'in grams 30 (kadan fiye da kofin), nau'in gram mai yawa, carbs 26 grams da ƙasa da 1 gram na fiber. Saboda haka, a wannan yanayin, hatsi mai kyauta ba shi da ƙananan adadin kuzari, ƙananan abu mai yawa kuma kadan ne da ya fi tsayayyen mahaukaci.
Rashin tushe: Gluten-free and gluten-full cereals su ne daidai m a dangane da adadin kuzari, mai, carbs da fiber abun ciki.
Abincin Abinci
Wasu abincin abun ciye-nama - kwakwalwan kwalliya, alal misali-suna da kyauta marasa kyauta, don haka ba kome ba idan kuna biye da abinci marar amfani; ba za ku ci karin calories ba tare da zabar su. Sauran abincin abincin abincin, irin su pretzels da crackers, sun zo cikin ɓangaren ɓangaren ɓaure da kuma marasa amfani.
Ga wadansu adadin calories, da kayan mai da kullun da ke cikin kayan abinci na yau da kullum:
- Glutino pretzel sandunansu (wanda ba shi da yalwaci) yana dauke da calories 120 da kowane abu, da 3.5 grams na mai, 24 grams carbohydrate da fiber 3 grams. A halin yanzu, Rold Gold Pretzel Sticks (misalin Frito-Lay) sun ƙunshi calories 100 da kowane abu, ƙananan mai, gishiri guda 23 da 1 gram na fiber.
- Snyder's na Hanover free gluten-free pretzel sanduna dauke da 112 calories da kowane abu, 1.5 grams mai, 24 grams carbohydrates kuma babu fiber. A halin yanzu, Snyder na Hanover na yau da kullum yana da ƙwayoyi (102) wanda ya kasance da alkama). A bayyane yake cewa, free pretzels yana ƙunshe da karin adadin kuzari kuma sun hada da fiye da mai fiye da pretzels na yau da kullum, amma
- Girasar Gluten-Free Table Crackers (kama da gishiri) sun ƙunshi calories 130 a kowace grams grams (game da crackers biyar), 3 grams na mai, 24 grams na carbs da ƙasa da 1 gram na fiber. A halin yanzu, Nabisco Original Premium Saltine Crackers (wanda ya ƙunshi gluten) yana da calories 140 da 32 grams (game da 10 crackers), 3 grams na mai, 24.2 grams na carbs da zero fiber. A wannan yanayin, masu ba da kyauta ba su da ƙananan adadin kuzari amma game da yawan nauyin mai kamar irin alkama.
Ƙananan layi: Gluten-free pretzels na iya zama bit more fattening fiye da gluten-y iri, amma wasu gurasar free crackers iya zama ƙasa da fattening. Yana da shakka idan akwai mai saye ku kula.
Cake Mix
Kamar yadda ya bayyana, calories a cikin cakulan cakulan banbanci ba su bambanta da yawa a tsakanin sassan da ba tare da amfani da gluten-gluten ba. Ga abin da na samu:
- King Arthur Flour Gluten-Free Chocolate cake Mix yana dauke da adadin kuzari 280 (1 / 14th kunshin, 45 grams), da 14 grams mai, 37 grams na carbs da 2 grams fiber. Betty Crocker Gluten-Free Iblis Abincin abinci cake yana ƙunshi calories 260 kamar yadda aka shirya (1 / 10th kunshin, 43 grams), da 12 grams mai, 36 grams carbs da 1 gram na fiber. A halin yanzu, Mixed cake na abinci mai cike da abinci na aljanna mai suna Betty Crocker ya ƙunshi kalamai 280 da aka shirya kamar yadda aka umurce shi (1 / 10th kunshin, 43 grams), da gwargwadon 14 grams, katako 35 grams da 1 gram na fiber. A wannan yanayin, ƙungiyoyi suna da mahimmanci irin wannan, kodayake Sarki Arthur ba tare da yalwaci ba ya ƙunshi karin fiber.
Lissafin ƙasa: Ba za ku iya zarga kalori ko kitsen cikin kyautar cakulan marasa kyauta don amfanin ku ba, tun da yawancin abincin sunadarai sun kasance kamar wadanda suke cikin gurasar gurasa.
Cookies da Mixes
Kamar gurasa marar yalwaci, kantin sayar da gurasar da ba a sayar da kaya ba sukan dauke da adadin wasu adadin kuzari fiye da takwarorinsu masu cika alkama, amma za ku lura da ainihin bambanci idan kun ci dukan jaka a wani wuri (ba'a bada shawarar ba tare da abin da abincin kuke bi).
Kayan kuki na kyauta na Gluten, duk da haka, yayi amfani da calorie mai kyau idan aka kwatanta da takwarorinsu masu cin abinci.
A nan ne cikakkun bayanai don kukis masu raɗaɗi kuma sun hada da:
- Bishiyoyi na Cikin Kukis na Aleia na Aleia (lashe kyautar Zaɓaɓɓun Lissafin 2012 don Mafi Kyau Kayan Gluten-Cookies) ya ƙunshi calories 106 a kowace 20 grams na kukis (game da cookies guda ɗaya da biyar), da 4.7 grams mai kifi, 15 grams carbs da zero grams fiber. Kuki na Pamela's Chunky Kuki (Chocolate Chip Cookies (kyauta marasa kyauta zuwa kasa da kashi 5 cikin miliyan) yana dauke da adadin kuzari 104 da sukari 20 grams (kimanin kashi biyar cikin shida na kuki), da 5,2 grams mai, gishiri guda 12 da kasa da 1 gram na fiber . A halin yanzu, kwakwalwan Chips Bishiyoyi na katako cakulan na Ahoy suna dauke da adadin caca 94 a kowace nau'in kukis 20 (kimanin bishiyoyi guda uku da uku), da nauyin kilogram 4.7, mai kaya 12.3 grams da kuma ƙasa da 1 gram na fiber. A wannan yanayin, cookies bishiyoyin cakulan gilashi-gin-gizan suna da ɗan kasa da yawa fiye da nau'in 'yanci marasa amfani.
A cikin hadawa:
- Cikin kuki na Bob na Red Mill Gluten-Free Chocolate Chip yana kunshe da calories 130 idan an shirya kamar yadda aka umurce shi (25 grams a kowace hidima tare da 24 servings per kunshin), da 5 grams mai, 20 grams carbs da 1 gram fiber. Betty Crocker Gluten-Free Chocolate Chip cookie mix ƙunshi 150 calories idan shirya kamar yadda directed (27 grams da bauta da 20 servings da kunshin), da 7 grams mai, 23 grams carbs da kasa da ɗaya gram na fiber. A halin yanzu, Mixed Mixed Chip Cookie ( Betty Crocker Chocolate Chip mix mix) yana dauke da adadin kuzari 170 idan an shirya kamar yadda aka umurce (28 grams da bauta tare da 18 servings da kunshin), 8 grams mai, 21 giras carbs da kasa da 1 gram na fiber.
Lissafin ƙasa: Lokacin da yazo da kukis na cakulan cakulan, alamun da aka saya a cikin kaya ba zasu iya ƙunsar karin adadin kuzari da maiba fiye da alamar gurasar ba, amma baya baya gaskiya ne don kwakwalwan kuki. Idan calories da mai suna damuwa, mai yiwuwa ka buƙaci yin naka.
Rashin Ƙidaya akan Gluten-Free Diet
Idan kuna nema ƙarin bayani game da rasa nauyi ta bin bin abincin mai kyauta, ga wasu albarkatu masu kyau:
- Ko Gluten-Free Diet Taimakawa Ka Kashi Girma?
- Five Tips for Gluten-Free Weight Loss Success
- Wheat Belly review
Kuna iya sha'awar irin yadda shirye-shiryen abinci daban-daban zasu yi aiki idan baku kyauta ba:
- Za a iya yin Atkins Idan kun kasance Gluten-Free?
- Masu Watsi da Watsi da Gluten-Free Diet - Kyakkyawan Haɗuwa?
- Shin Giluten-Free-Friendly?
- Za ku iya bi duk Jenny Craig da Gluten-Free Diet?
- Koyarwar Nutrisystem ta ba da wani zaɓi na Gluten-Free?
Kalma daga
Ko da ko da adadin kuzari sun kasance daidai a tsakanin samfurori da wadataccen abinci ba tare da gurgu ba, sauran nau'ikan abubuwan da ke da sinadirai na iya zama kasa da daidai. Alal misali, yawancin alkama sun cika da gari mai laushi (wanda ya ƙunshi baƙin ƙarfe da kuma yawan bitamin B da yawa, irin su folic acid, niacin da riboflavin), yayin da masu samar da samfurori marasa kyauta ba su iya amfani da gurasa mai albarka bitamin .
Wannan zai iya canzawa: Glutino yana bada samfurori mai mahimmanci wanda aka samo asali na hatsi (wanda ya ƙunshi karin ƙarfe tare da bitamin bit), kuma irin hatsi na kyauta marasa amfani irin su Chex da Gluten-Free Rice Krispies sun zo da karfi tare da bitamin da kuma ma'adanai. Masu samar da kyautar Gluten suna da masaniya game da wannan nauyin abincin jiki, kuma ina sa ran ganin wadataccen kayan wadata da kayayyaki masu ƙarfi a kasuwa a cikin watanni masu zuwa.
Bugu da ƙari, yawancin masana'antun samfurori marasa amfani da guje-guje suna yin amfani da kayan abinci marar yalwa tare da nau'i mai yawa (idan ba fiye da) ba fiye da mafi yawancin bishiyoyin alkama.
Duk da haka, tun da yawancin kayayyakin da ba a yi amfani da gluten ba su da ƙarfin ko wadata da bitamin da kuma ma'adanai a yanzu, har yanzu kuna buƙatar ci gaba da idanu kan abincin ku na gina jiki don tabbatar da cewa kuna samun isasshen kayan abinci mai mahimmanci yayin bin yalwaci- abinci kyauta. Amma bai kamata ka damu da yawa game da adadin kuzari a cikin abinci marar abinci ba: wasu sun fi girma kuma wasu suna da kasa da takwarorinsu, amma idan ka ci abinci mai yawa, bambance-bambance zai fita.