Kodi Calories Mu Zakudya Zopanda Gluten Zimakhala Bwanji?

by Jane Anderson

Ambiri Amati Zakudya Zopanda Gluten Zili Zochepa, Koma Kodi Zilidi Zoonadi?

Monga kutchuka kwa zakudya zopanda kulemera kwa gluten monga chida cholemetsa cholemera, anthu ena odyera zakudya amadandaula, kunena kuti chakudya cha gluten chimakhala chokwanira m'makilogalamu ndi mafuta (ndipo kotero sichiyenera kulemera) kusiyana ndi nthawi zonse, tirigu -kudya chotsalira.

Koma kodi mfundo imeneyi ndi yoona?

Mwachidule

Kawirikawiri, ayi, sichoncho. Poyerekeza mutu ndi mutu, zakudya zopanda pake za gluten monga mkate, zakudya zopanda chofufumitsa, makeke ndi mikate imakhala ndi chiwerengero chofanana cha mafuta, mafuta ndi carbs monga anzawo odzaza ndi gluten.

Ena ali ocheperapo ndipo ena ali ndi zambiri, koma pafupipafupi, ndi ofanana.

Monga ndi mtundu uliwonse wa mankhwala (kunena, chokoleti chip kuki), padzakhala kusiyana kwakukulu pakati pa mitundu ndi mitundu. Chifukwa chake, wogula samalani, ndipo nthawi zonse werengani malemba. Koma ngati mumasankha zakudya zomwe zilibe chakudya cha gluteni, ndipo chofunika kwambiri, musadye china chilichonse kuposa momwe mungathere ngati akudzaza-musadye zakudya zina zomwe simungakhale nazo ngati inu mumakhala pa zakudya zachizolowezi.

Apa pali momwe zinthu zosiyanasiyana zimagwiritsira ntchito mafuta, mafuta, carbu ndi fiber, ndi zitsanzo zake. Ndilipo, ndayesera kufanizitsa malonda a gluten ndi gluten omwe ali ndi mtundu womwewo (mwachitsanzo, Betty Crocker) kuti mufanane ndi momwe mungathere.

Mkate

Mkate mwinamwake ndiwowonjezereka wotsalira wa gluteni wodulidwa wogulidwa, kotero kalori yake yowerengera ndi yofunika kwambiri.

Kafukufuku wanga amasonyeza kuti mkate wopanda gluten ukhoza kukhala wochuluka kwambiri kuposa makilogalamu ake omwe ali ndi gluteni-m'makilomita 20 mpaka 30 pa sangweji yamagawo awiri-koma sizingakhale zokwanira kukukhudzirani pokhapokha mutagwiritsa ntchito tsiku lonse lanu kudya masangweji.

Nazi mikate itatu yowonjezera yosungunuka, poyerekeza ndi mikate yofanana ndi ya gluten:

Mkate wa Canyon Bakehouse 7-Mkate uli ndi makilogalamu 90 pa 34 gramu kutumikira (pafupifupi gawo limodzi), ndi 1 gramu ya mafuta, 18 magalamu a carbohydrate ndi 2 magalamu a fiber. Yerekezerani izi ndi Mkate Wachiyanjano Wachilengedwe Chachilengedwe Chachiwiri ( mkate wa tirigu), womwe uli ndi makilogalamu 82 pa 34 gramu kutumikira (pafupifupi magawo awiri pa atatu a magawo), 1.4 magalamu a mafuta, 14 magalamu a chakudya ndi 1.4 gm wa fiber. Canyon Bakehouse ili ndi makilogalamu makumi asanu ndi awiri (16) owonjezera pa magawo awiri, koma ali ndi mafuta ochepetsetsa pang'ono ndi pang'ono.
Chakudya Chamasamba Choyera cha Gluten Mkate uli ndi makilogalamu 70 pa kagawo (pafupifupi magalamu 24), 2 magalamu a mafuta, ma gramu 11 a carbu osachepera 1 gramu ya fiber. Pakali pano, chidutswa chimodzi cha Zakudya Zowonongeka kwa Nature (Own about WGW) Chakudya (pafupifupi 26 gmm ) chili ndi 55 calories, zosakwana 1 gramu ya mafuta, 12 grams carbs ndi 2 magalamu a fiber. Chombo cha Udi chili ndi makilogalamu ambiri komanso mafuta ambiri, koma ali ndi ma carbs ochepa (ofunika ngati mukutsatira pulogalamu ya zakudya zochepa).
Mkate wa Rudi Wopanda Gluten Wosakaniza mkate uli ndi makilogalamu 100 pagawo (pafupifupi 37 magalamu), 2.5 magalamu a mafuta, 18 magalamu a carbs ndi 2 magalamu a fiber. Panthawiyi, Rudi's Organic Cinnamon Chakudya Chakumwa Chakudya (Rudi wa tirigu wofanana ndi tirigu) ali ndi makilogalamu 90 pagawo (pafupifupi 37 magalamu), 1.5 magalamu a mafuta, 19 magalamu a carb ndi 1 gramu ya fiber. Mitundu ya gluten imakhala ndi makilogalamu 10 oonjezerapo ndi gramu imodzi yowonjezera ya mafuta pa kagawo, komabe imakhala ndi zida zambiri.

Mfundo yofunika kwambiri: Ngati mumasankha mkate wopanda gluteni mosamala, mwinamwake mungapeze imodzi yomwe ikugwirizana kwambiri ndi chisankho chanu chodzala cha gluten mumakono, mafuta ndi mavitamini.

Mbewu

Mitengo yambiri yowonjezera imapezeka ndi Chex ndi Post Fruity ndi Cocoa miyala. Chifukwa chake, ma makilogalamu omwe ali mumtsuko wa mbewu zopanda chilema amatha kukhala ofanana mosasamala kanthu kuti mukutsata zakudya zopanda thanzi kapena ayi.

Momwemo mitundu iwiri yobiriwira yambewu imafaniziranso muzodza zawo (mu nthawi imodzi) ndi mawonekedwe opanda gluten:

Cheerios (zomwe tsopano zimakhala zopanda thanzi) zili ndi makilogalamu 100, 2 magalamu a mafuta, magalamu 20 a carbs ndi 3 magalamu a fiber pa ounce. Panthawiyi, Njira ya Chilengedwe Yonse-O (malo osakaniza a gluten a Cheerios omwe alibe oats) ali ndi calories 104, 1.5 magalamu mafuta, 25 magalamu carbs, ndi magalamu atatu magetsi pa ounce. Ndiko kusiyana kwa ma calories 4 ndi 0,5 magalamu a mafuta panthawi yotumikira ... osati chinthu chomwe mungachizindikire. Mfundo yakuti Cheerios tsopano imatengedwa kuti ndi ya gluten imasonyeza momwe mizere ikuphatikizana pakati pa zakudya zopanda gluten ndi zomwe zimatchedwa "zakudya zambiri".

Njira ya Chilengedwe Crispy Rice Cereal , yomwe anthu ambiri adatembenuka pamene Kellogg anasiya Rice Krispies opanda gluten, ali ndi makilogalamu 110 pa 30 gramu ya kapu, 1.5 magalamu a mafuta, magalamu 24 a carbu ndi 2 magalamu a fiber. Pakalipano, Original Rice Krispies (yomwe ilibe mchere) ali ndi makilogalamu 118 pa 30 magalamu (pang'ono kuposa kapu), mafuta a zero gramu, 26 magalamu a carb ndipo osachepera 1 gm ya fiber. Choncho pakadali pano, mbewu ya gluten imakhala ndi mafuta ochepa pang'ono, mafuta ochepa komanso ochepa kwambiri kuposa mpikisano wodzaza ndi gluten.

Mfundo yofunika kwambiri: Zakudya za Gluten komanso za gluten zili zofanana kwambiri ndi ma calories, mafuta, carbs ndi fiber.

Zakudya Zosakaniza

Zakudya zina zowonongeka - zipsera za mbatata, mwachitsanzo-ndizosawoneka zopanda thanzi, kotero ziribe kanthu ngati mukutsatira zakudya zopanda zakudya za gluten; simudzatha kudya zopatsa mphamvu powasankha. Zakudya zina zosakaniza chakudya, monga pretzels ndi crackers, zimabwera m'mawonekedwe a gluten komanso opanda gluten.

Pano pali phokoso la mafuta, mafuta ndi carbs zomwe zimagwiritsidwa ntchito mowa kwambiri:

Zilonda za Glutino (zomwe ndizo zowonongeka) zili ndi makilogalamu 120 pa ounce, kuphatikizapo 3.5 magalamu a mafuta, magalamu 24 magalamu ndi 3 magalamu. Pakalipano, Rold Gold Pretzel Sticks (chizindikiro cha Frito-Lay cha gluten) ali ndi makilogalamu 100 pa ounce, zero mafuta, 23 magalamu a carbs ndi 1 gramu ya fiber.
Snyder wa nkhumba za Hanover zopanda thovu zamtundu zimakhala ndi makilogalamu 112 pa ounce, 1.5 magalamu mafuta, ma gramu 24 magalamu komanso palibe fiber. Pakalipano, Snyder wa Hanover nthawi zonse amagwiritsa ntchito makilogalamu 102 pa ounce, 1 gramu mafuta, 23 magalamu carbs ndi 1 gram ya fiber. Mwachiwonetsero, pretzels ya gluten imakhala ndi zakudya zambiri ndipo imakhala ndi mafuta ochulukirapo kusiyana ndi pretzels nthawi zonse, koma
Zowonjezera Masamba a Gluten (ofanana ndi saltines) ali ndi makilogalamu 130 pa 30 magalamu (pafupifupi asanu), 3 magalamu a mafuta, magalamu 24 a carbs ndi osachepera 1 gm ya fiber. Pakalipano, Nabisco Original Premium Saltine Crackers (omwe ali ndi gluten) ali ndi makilogalamu 140 pa 32 magalamu (pafupifupi 10 grams), 3 magalamu a mafuta, 24.2 magalamu a carbs ndi zero fiber. Pachifukwa ichi, operesa a gluten ali ndi zakudya zopatsa mphamvu koma ndi mafuta omwewo monga mtundu wa tirigu.

Mfundo yofunika kwambiri: Pretzels ya Gluten imatha kukhala yochuluka kwambiri kuposa mitundu ya gluten-y, koma ena osakaniza gluten akhoza kukhala ochepa. Ndizomveka kuti wogula ayenera kusamala.

Mix Mix

Zomwe zikutuluka, ma calories mu chokoleti chokakanikirana samasintha kwambiri pakati pa ma gluten omwe alibe mavitamini. Nazi zomwe ndapeza:

Kusakaniza kokosi ya Gluten ya Free Gluten ya Chokoleti ili ndi makilogalamu 280 okonzedwa (1 / 14th phukusi, 45 magalamu), kuphatikizapo ma gramu 14, 37 magalamu a carbs ndi 2 magalamu. Pulogalamu ya Betty Crocker ya Gluten Yopatsa Diyake ya Diyakeyi imaphatikizapo 260 makilogalamu okonzedwa monga otsogolera (1 / 10th phukusi, 43 magalamu), kuphatikizapo 12 magalamu mafuta, 36 magalamu a carbs ndi 1 gramu ya fiber. Panthawiyi, Betty Crocker Supermoist Devil's Food cake mix (mitundu yodzaza ndi gluten) ili ndi makilogalamu 280 okonzedwa monga momwe analembera (1 / 10th phukusi, 43 magalamu), kuphatikizapo mafuta 14 gm, 35 gm carbs ndi 1 gram ya fiber. Pachifukwa ichi, zosakaniza ndi zofanana kwambiri, ngakhale kusakaniza kwa King Arthur gluten kuli ndi mitsempha yambiri.

Mfundo yofunika kwambiri: Simungathe kutsutsa makilogalamu kapena mafuta mu chokoleti chopanda chotupa cha gluten kuti mupindule, popeza kuti mavitaminiwa ali ofanana ndi omwe ali ndi zakudya zamagulu a gluten.

Cookies ndi Kusakaniza

Monga mkate wopanda gluten, ma cookies osagulidwa ogulitsira malonda amakhala ndi ma calories ochepa kusiyana ndi anzawo omwe amadzaza ndi gluten, koma mutha kuzindikira kusiyana kwenikweni ngati mutadya thumba lonse mukhale limodzi (osakondwereredwa mosasamala kanthu kodi mukutsatira zakudya ziti).

Zosakaniza zopanda ubweya wa Gluten, komabe, zimatulutsa nzeru zabwino zokhudzana ndi kalori poyerekeza ndi anzawo omwe ali ndi zakudya zamtundu wa gluteni.

Nazi zinthu zambiri za ma cookies otchuka ndi zosakaniza:

Chokoleti ya Chocolate ya Gluten ya Free Gluten (wopambana ndi Mphotho ya Owerenga ya 2012 ya Ma Cookies Opanda Gluten Free) ili ndi makilogalamu 106 pa 20 magalamu a makeke (pafupifupi apiki imodzi ndi asanu), kuphatikizapo ma galamu 4.7 magalamu, magalamu a magalamu 15 ndi Zero magalamu. Ma cookies a Pamela Chunky Chokoleti (gluten wopanda magawo asanu pa milioni) ali ndi makilogalamu 104 pa 20 magalamu a makeke, komanso mafuta 5.2 magalamu, 12 magalamu a carb ndi osachepera 1 gm ya fiber . Pakadali pano, Chips chodzala ndi gluten Ahoy chokoleti chip makeke amakhala ndi makilogalamu okwana makilogalamu makumi asanu ndi awiri (20 mg) osakaniza (makilogalamu amodzi kapena atatu), kuphatikizapo ma gramu 4,7, 12.3 magalamu a carb ndi osachepera 1 gm ya fiber. Pachifukwa ichi, makoswe a gluten y yoshokoleti amakhala ochepa kwambiri kuposa mitundu ya gluten.

Mu zosakaniza:

Chophika cha Chocolate Chocolate cha Gluten Chosalala cha Bob Chosungira Chokoleti chili ndi makilogalamu 130 ngati ali okonzeka monga momwe amagwiritsira ntchito (25 magalamu pakutumikira ndi 24 servings pa phukusi), kuphatikizapo ma gramu 5, magalamu 20 magalamu ndi 1 gram fiber. Chomera cha Chokoleti cha Betty Crocker cha Gluten Chosakaniza chiri ndi 150 calories ngati kukonzedwa monga kutsogolo (27 magalamu pa kutumikira ndi 20 servings pa phukusi), kuphatikizapo ma gramu 7, magalamu 23 magalamu ndi magalamu angapo a magetsi. Pakati pake, Betty Crocker Chocolate Chip cookie mix (yokhazikika kwambiri ya tirigu) imakhala ndi makilogalamu 170 ngati yokonzedwa monga majekeseni (28 magalamu pakutumikira ndi 18 servings pa phukusi), mafuta 8 gramu, 21 magalamu a carb ndi osachepera 1 gram ya fiber.

Mfundo yofunika kwambiri: Pa chocolate Chip makeke, malo ogulitsira opanda gluten amatha kukhala ndi ma calories ndi mafuta ochuluka kuposa malembo odzaza ndi gluten, koma zotsalira ndizoona zosakaniza za cookie. Ngati mafuta ndi mafuta ali ndi nkhawa, mungafunikire kudzipangira nokha.

Kutaya Kunenepa pa Zakudya Zopanda Gluten

Ngati mukufunafuna zambiri zokhudza kutaya thupi mwa kutsatira zakudya zopanda thanzi, apa pali zina zabwino:

Mwinanso mungakhale ndi chidwi ndi momwe mapulogalamu odyera osiyana angagwire ntchito ngati mulibe gluteni:

Kodi Mungachite Atkins Ngati Mulibe Ulemerero?
Oyang'anira Zolemera ndi Zakudya Zopanda Gluten - Kodi Ndizogwirizana Kwambiri?
Kodi Gluten-Free-Friendly ya South Beach Diet?
Kodi Mungawatsatire Jenny Craig ndi Gluten Free Food?
Kodi Njira Yoperekera Mavitamini Imapereka Njira Yopanda Gluten?

Mawu ochokera

Ngakhale ma calories ali ofanana ndi zakudya zamaguteni zodzaza ndi gluten, zina zowonjezera zakudya zingakhale zosiyana. Mwachitsanzo, mankhwala ochuluka a gluten amapangidwa ndi ufa wonyezimira woyera (womwe uli ndi chitsulo ndi mavitamini angapo a B, monga folic acid, niacin ndi riboflavin), pomwe opanga mankhwala opanda gluten sagwiritsa ntchito ufa wowonjezera mavitamini .

Phunzirani zambiri: 9 Mavitamini Amene Mungafunikire Kuonjezera Ngati Mulibe Ulemerero

Izi zikhoza kusintha: Glutino imapereka mitsempha yowonjezera yowonjezera (yomwe ili ndi zowonjezera zowonjezera komanso mavitamini ambiri), ndipo tirigu wochuluka wa gluten monga Chex ndi Gluten Free Rice Krispies amabwera ndi mavitamini ndi mchere. Opanga opanda Gluten amadziŵa kusowa kwa zakudya izi, ndipo ndikuyembekeza kuona zinthu zowonjezera ndi zolimbikitsidwa pamsika mu miyezi ikubwerayi.

Kuonjezera apo, opanga mankhwala ambiri a gluten amapanga zakudya zopanda chakudya cha gluten ndi zitsulo zochulukirapo (ngati sizinanso) kusiyana ndi zakumwa za tirigu.

Komabe, popeza zambiri zopangidwa ndi gluten sizilimbikitsidwa kapena zimaphatikizidwa ndi mavitamini ndi mchere, pakadali pano, mufunikira kuyang'anitsitsa zakudya zanu zowonjezera kuti mutsimikizire kuti mukupeza zakudya zowonjezera zokwanira pamene mukutsata gluten- chakudya chamagulu. Koma simuyenera kudera nkhaŵa kwambiri za zakudya zowonjezera zakudya zopatsa thanzi: zina ndi zapamwamba ndipo zina ndizochepa kusiyana ndi anzawo odzaza ndi gluten, koma ngati mudya zakudya zosiyanasiyana, kusiyana kumachokera.