Lik'hilojule tse Bagels le Litlhahiso Bakeng sa Lijo Tse Hlileng li Phelang
Na u motsoalle ea bagel ea thabelang bagel e tsoekere hoseng kapa sandwich e nang le pelo ea lijo tsa motšehare? Ka litlolo tse ngata tse ngata le mekhoa ea ho khetha, li-bagels ke lijo tse loketseng le tse tenyetsehang. Empa phepo e nepahetseng ea bagel e fetohile ho feta lilemo tse ngata ka lebaka la tsela eo li entsoeng ka eona. Etsa bonnete ba hore u hlahlobe palo ea hau ea lik'halori ea bagel pele u haha lijo tsa hau.
Likarolo tsa khase ea Bagel le phepo e nepahetseng
| Lijo tse hlakileng tsa Bagel Nutrition | |
|---|---|
| Ho sebeletsa Boholo ba bagel | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 289 | |
| Li-calories tse tsoang Fats 15 | |
| Total Fat 1.7g | 3% |
| Ho khotsofatsoa Fat 0.2g | 1% |
| Polyunsaturated Fat 0.7g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 561mg | 23% |
| Potassium 106.05mg | 3% |
| Li-carbohydrates 56.1g | 19% |
| Fibete ea lijo 2.4g | 10% |
| Litlhapi 0g | |
| Protein 11g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Letsoalo la 21% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Li-bagels tse ngata li tlaase haholo mafura a mangata . Hangata ha li na cholesterol kapa tsoekere ebile ke mohloli o motle oa thiamin.
Litekanyo tsa kalel ea hao ea li-bagel le phepo e nepahetseng li ka fapana ho ea ka thepa eo u e rekang. Ka mohlala, Li-Bagels tsa Fender (New Zealand Style) tsa Lender's Plain (frozen) li fana ka lik'hilojule tse 230 empa li etsoa ka sirapo ea poone ea fructose e phahameng . Ka lebaka leo, u tla ja ligrama tse 3 tsa tsoekere ka bagel e 'ngoe le e' ngoe eo ue jang.
Taba e 'ngoe eo u ka nahanang ka eona ha u reka bagel ke boholo ba sehlahisoa .
Bagels ba se ba ntse ba eketseha ka lilemo. Ho latela Mekhatlo ea Sechaba ea Bophelo , lilemong tse 20 tse fetileng, bagel e tloaelehileng e ne e le bolelele ba lisenthimithara tse 3 'me e na le lik'hilojule tse 140. Hona joale seaparo se tloaelehileng sa bagel metseng e mengata e mengata le libakeng tse ling tsa boroko li ka ba bolelele ba lisenthimithara tse 6 'me li ka eketsa lik'hilojule tse 350 likarolong tsa hau tsa letsatsi le letsatsi.
Le hoja batho ba bangata ba nang le tsebo ea bagel ba arola lijo le motsoalle, halofo ea bagel e ntse e phahame hape.
Mefuta e fapaneng ea li-bagel e boetse e fana ka phepo e fapaneng. Ka mohlala, lik'hilojule tsa bageline tsa raisin tsa sinamone li phahame haholo ka lebaka la tsoekere e eketsehileng le litholoana. Sinamamone e tsoetseng pele le bagel ea raisin e Panera e na le lik'hilojule tse 320, ligrama tse 66 tsa lik'habohaedreite le ligrama tse 11 tsa tsoekere.
Hang-hang bagels e bolokehileng ha e tsamaee hantle. Cheddar pesto bagel Bruegger e fana ka lik'hilojule tse 420, 10 dikgerama tsa mafura, le ligrama tse 9 tsa tsoekere.
Melemo ea Bophelo ea Bagels
Bagel eo ue ratang haholo e ka ba mohloli oa lik'habohaedreite tse ntlafalitsoeng . Seo se bolela hore lithollo tse sebelisetsoang ho etsa lihlahisoa li entsoe ke moetsi oa lijo e le hore lijo tsohle li se li sa sebetse. Mekhoa ea ho hloekisa kapa ea ho tlatsa e tlosa fiber, li-vithamine le liminerale. Ka kakaretso, litsebi tsa phepo e nepahetseng li u khothalletsa hore u fokotsa lijo tsa hau tsa lijo-thollo tse hloekisitsoeng.
Ka tloaelo u ka bolela hore na lijo li hloekisoa haeba letšoao le re le ntlafatsoa. Lisebelisoa tse ntlafalitsoeng ke tse 'nileng tsa e-ba le limatlafatsi tse ling hape nakong ea tlhahiso. Empa lijo tsena li ntse li haelloa ke fiber-e leng phepo e kholo ea lijo tse nepahetseng .
Ho thoe'ng ka likoloi tse ngata tsa koro?
Keletso e le 'ngoe ea koro e lekanang le ho ja liphaephe tse ka bang tse' nè ho isa ho tse tšeletseng tsa bohobe, e bolelang hore ke khaba e kholo ea khaba le e ka hlahisang tsoekere ea mali. Ka lebaka leo, hangata ha ba khothalletsoe batho ba nang le lefu la tsoekere.
Ho Khetha le ho Boloka Bagels ea Hao
Ho tseba hore hase li-bagels kaofela tse bōpiloeng le lekanang, ela hloko mofuta oo u o rekang le boholo ba karolo ea eona. Botsa ka bocha ba bona ho netefatsa hore ha u reke li-bagels tsa khale (kapa ho feta).
Ha o reka ba seng bakae, ba boloke ba hloekileng ka ho boloka mocheso oa kamoreng ea polasetiki. U ka 'na ua nahana hore refrigerating e tla ba etsa hore e telele ka nako e telele, empa hangata ho nepahetse.
Leha ho le joalo, o ka li qeta ka likhoeli tse 'nè,' me li li futhumatsa ka ontong ha u se u itokiselitse ho li thabela hape.
How To Make Your Bagel More Healthy
Haeba o leka ho fokotsa li-carbs kapa ho fokotsa ho ja ha lihlahisoa tsa bohobe bo hloekisitsoeng, ho na le lintho tse seng kae tseo u ka li etsang ho etsa hore lijo tsa hau tsa bagel li phele hantle.
- Etsa sandwich ea sefahleho. Ha ho hlokahale hore u sebelise halse ea bagel ha u etsa sandwich. Etsa karolo e ka holimo 'me u behe ka tlaase tlaase ea bagel le lijo tse nang le bokooa le li-veggies.
- Tšoaela sa bagel ea hau . Haeba u rata ho ba le bagel e ka holimo le e ka tlaase, joale u phunye bohareng. Sebelisa khaba 'me u tlose karolo e bonolo ea bohareng. Haha sandwich ea hao ho pota-potiloe ke bagel.
- Fela lijo-thollo. Le hoja likotla tsohle tsa koro li ntse li fana ka lik'hilojule tse eketsehileng le li-carbs, khetho eohle ea lijo-thollo e ntse e le molemo ho feta sehlahisoa se hloekisitsoeng hobane u fumana melemo ea lijo tsa fiber.
- Sheba ka tsoekere e eketsehileng. Li-bagels tse ngata tse monate li tla eketsa tlhahiso ea tsoekere bakeng sa letsatsi leo. Sheba metsoako 'me u leke ho khetha bagel ntle le sirapo ea poone kapa tse ling tse monate.
- Litlhōrō tsa taba. Le hoja lik'halori tsa bagel li le bohlokoa, lik'hilojule tse holimo tsa hau li tla eketsa hape. Bagel e kholo e tla hloka li-toppings tse ling, kahoo shebela seo u se behang holim'a hau. Tlosa botoro le lero le phahameng la khalori. E-ea le mekhoa ea bophelo bo botle, hummus, kapa u etse pizza e ntle ea bagel ka lisebelisoa tse ncha.
Lentsoe le Tsoang ho
Bagels ba fihletse lethathamong le se nang lethathamo la batho ba bangata ba jang lijo-hloko. Empa hoo e batlang e le lijo leha e le life li kenyelletsoa ho ja lijo tse nang le phepo haeba u li ja ka mokhoa o leka-lekaneng 'me u li kenye ka moralo o feletseng oa bophelo bo phetseng hantle. Boloka li-bagels ka tlung ea hau haeba u li thabela. E leka-lekanya bagel ka lijo tse ling tse nang le phepo tse kenyeletsang fiber, protheine le lihlahisoa tse phetseng hantle ho boloka moralo oa hau oa ho ja ka tsela e nepahetseng.