Kāleka i loko o Bagels a me nā mea kōkua no kaʻaiʻai
He kāne alohaʻoe i ka bagel i makemake ai i kahiʻekeʻeke i ke kakahiaka a iʻole he sandwich sandal hearty no kaʻaina awakea? Me nāʻanoʻono a me nāʻano likeʻole e koho mai, he meaʻahaʻaina a maʻalahi nā bagels. Akā, ua loli kaʻaiʻana o ka bagel i nā makahiki no keʻano o ka hanaʻana. Ponoʻoe e nānā i kāu helu helu kāleka punahele i mua o kou hanaʻana i kāu pāʻina.
ʻO ka Bagel Calorie Counts a me ka meaʻai
| Nā Palekana Nutrition Pelekane | |
|---|---|
| Ka lawelaweʻana i ka Launa 1 bagel | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 289 | |
| Nā Kalo mai kaʻAmi 15 | |
| Ka Honua Nui 1.7g | 3% |
| 'Aluʻu Wai Loa 0.2g | 1% |
| ʻO ka momona momona 0.7g | |
| ʻO ka momona momona 0.1g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 561mg | 23% |
| Pńliko 106.05mg | 3% |
| Carbohydrates 56.1g | 19% |
| Dietary Fiber 2.4g | 10% |
| Nalu 0g | |
| Pauna 11g | |
| ʻO ka Vitamin A 0% · Hua'ōlelo C 0% | |
| Paleko 2% ·ʻIke 21% | |
| * Ma luna o kahi hānaiʻai 2000 | |
ʻO ke kaumaha o nāʻeke momona ma nā momona momona . ʻAʻole lākou i loaʻa i kahi cholesterol a iʻole ke kō, a he kumu maikaʻiʻo ia.
Hiki ke helu a me kaʻaiʻana o ka caloka bagel ma muli o ka mīkini āu e kūʻai ai. ʻO kekahi laʻana, hāʻawi wale aku ka Llain's Plain New York Style Bagels (maloo) i nā 230 calories akā ua hanaʻia me ka syrup kānana kiʻekiʻe . A laila, eʻaiʻoe i 3 grams o ke kō me nāʻeke a pau āu eʻai ai.
ʻO kekahi kumuhana e noʻonoʻo ai i ka wā e kūʻai aiʻoe i kahi bagel ka nui o ka huahana .
Ua nui aʻe nā apo i nā makahiki. Wahi a nā National Institute of Health , i ka 20 mau makahiki i hala, he 3 'īniha ke anawaena wale nō ka bareel standard a he 140 mau kalo. I kēia manawa, kahi pahu piha piha i nā meaʻai a me nā mea'ūpuni e hiki ke ana i 6 inisi ke anawaena a hiki ke hoʻonui i nā caloka he 350 i kāu helu helu i ka helu i kēlā me kēia lā.
Aʻo ka nui o nā meaʻai maʻaleʻale i kaʻawale i ka meaʻai me ka hoaaloha, uaʻoi aʻe ka nui o nā calorie a half bagel.
Mālama nāʻano likeʻole o nā pēke i nā meaʻai likeʻole. Eia kekahi laʻana,ʻoi aku ka kiʻekiʻe o nā calories i loko o ka pēlēne hua waina hala ma muli o ke kō a me nā hua. ʻO ka'anakona momona a me ka pēke waina ma Panera he 320 calories, 66 grams o ka waiʻahu a me 11 grams o ke kō.
ʻO ka momona momona ka mea maikaʻiʻole. Aia he 422 calories i ka cheddar pesto bagel i Bruegger, 10 grams o ka momona, a me 9 grams o ke kō.
Nā Huakaʻi Ola o nā Bagels
ʻO kāuʻeke punahele paha kahi kumu o nā huaʻalea i hoʻoheheʻeʻia . ʻO ia hoʻi, ua hanaʻia nā'āpana e hoʻohanaʻia ana i nā huahana e kekahi mea hanaʻai i mea e paʻaʻole ai ka'ōpala a pau. ʻO ka hoʻouluʻana a me ka mīkini ka hoʻopauʻana i ka fiber, meaʻai, a me nā mineral. Ma keʻano laulā, ua'ōlelo nā meaʻai i nā mea lāʻau lapaʻau e hōʻemi i kou laweʻiaʻana o nā'ōpala i hoʻomaʻemaʻeʻia.
Hiki iāʻoe ke hoʻomaopopo pinepine inā e hoʻomaʻemaʻeʻia kahi meaʻai inā ua'ōleloʻia ka mea hoʻonui. ʻO nā hua waiwai i hoʻopihaʻia i loko o ka manawa hana. Akā nō kēia mau meaʻaiʻole i loaʻaʻole ka fiber-he mea kanu waiwai nui i loko o kaʻai kaulike .
Pehea e pili ana i nāʻeke palaoa palaoa piha?
Hoʻokahi kaʻeke palaoa palaoa e like me kaʻaiʻana iʻehā aʻeono mau popo berena,ʻo ia hoʻi he'aleʻa momona ka nui a hiki ke hoʻoulu i ke koko. No kēlā kumu,ʻaʻole lākou e'ōlelo pinepineʻia no nā poʻe me ka maʻi diabetes.
Ke koho a mālamaʻana i kāu mau Bagels
I kaʻikeʻanaʻaʻole i hoʻokumuʻia nā bagels a pau, e hoʻomanaʻo i keʻano āu e kūʻai ai a me kona nui. E noi e pili ana i kā lākou houʻana e hōʻoiaʻaʻoleʻoe e kūʻai i nā pēke o ka wā kahiko (aiʻole ma mua).
Ke kūʻaiʻoe i kekahi mau mea, e mālama hou iāʻoe ma ka waihoʻana i kahi mahana wela i loko o kahiʻeke. Hiki iāʻoe ke noʻonoʻo i ka hoʻolālā e hoʻolāʻihi iā lākou ma hope loa, akā,ʻo ka mea kū'ē i kaʻoiaʻiʻo.
Hiki iāʻoe ke hoʻokuʻi iā lākou no nā mahinaʻehā, akā, a hoʻomehana lākou iā lākou i ka umu ke hoʻomākaukauʻoe e hauʻoli hou iā lākou.
Pehea e hoʻonui ai i kou ola
Inā e ho'āʻo anaʻoe eʻokiʻoki i nā huakai a kāohi i kou laweʻana i nā huaʻai lapalapa maikaʻi, aia kekahi mau mea e hiki ai iāʻoe ke hana i kaʻoihana olakino o kāu pēpē.
- E hana i kahi kāpuni maʻamau. ʻAʻoleʻoe e hoʻohana i nā hapaʻelua o keʻeke i ka wā e hana aiʻoe i ka sandwich. E kāpae i kaʻaoʻao ma luna a ke poʻo luna iho i lalo me nā meaʻai a me nā momona.
- E hoʻopiʻi i kāu bagel . Inā makemakeʻoe i ka piko a me ka papalina lalo, a laila e hoʻokaʻawale i ka waena. E hoʻohana i kahi puna a wehe i kahi hapa waena. E kūkulu i kāu sanwikina a puni ke kīpoki bagel.
- E hele i ka palaoa. ʻOiaiʻo ka waihona huapalaoa piha loa ka mea e hāʻawi ai i nā calorie a me nā kapena, he maikaʻi loa ka kohoʻana i ka meaʻai maikaʻi ma mua o kahi huapalapala hoʻopihaʻia no ka loaʻaʻana iāʻoe nā pono o ka lāʻau.
- E nānā no ke kī i kō. ʻO ka momona momona nui loa e hoʻohui i kāu kōpaʻa no ka lā. E nānā i nā meaʻai a ho'āʻo e koho i kahi sacel me ka meaʻole ka syrup corn a me nā meaʻala'ē aʻe'ē aʻe.
- Toppings mea. ʻOiaiʻo kaʻeleʻele bagel calories,ʻo ka calories i kāu mea e hoʻopiha ai. E pono ana ka pepa bagel i nā mea e hoʻonui ai, e nānā i nā mea āu e kau ai ma luna. E kāpae i ka waiūpaʻa a me kaʻaila kalo kalo. E hele no nā mea olakino maikaʻi, hummus, a iʻole e hana i ka pizza putela maikaʻi me nā mea hou.
ʻO kahi hua'ōlelo mai
Ua pae nāʻele i ka no-ʻole inoa no nā meaʻai-ʻai maʻamau. Akā,ʻo ka meaʻai e hiki ke hoʻokomoʻia i loko o ka meaʻaiʻai ināʻoe eʻai ia mea ma ka hoʻohaʻahaʻaʻana a hoʻokomo i loko o ka papahana maʻamau no ka ola olakino. E mālama i nā'ekeka ma ka papa inoa ma kou hale ināʻoluʻoluʻoe iā lākou. Hoʻoholo i ka pēpēpi a me nā meaʻai'ē aʻe e like me ka fiber, ka protein, a me nā meaʻai maikaʻi e mālama ai i kāu maheleʻai maikaʻi ma ke alanui.