Na Popcorn e na le li-carbs?

Litaba

• Kakaretso
• Ke li-carb tse kae ka ho sebeletsa?
• Faeba ka popcorn
• Lijo tse tlaase tsa carb le popcorn
• Ho boloka li-popcorn li phetse hantle
• Li-popcorn tse entsoeng ka maiketsetso
• Setofo se entsoeng ka maiketsetso li-popcorn tse holimo
• Tsa Tsau-tsau

Kakaretso

Popcorn e 'nile ea natefeloa e le seneke bakeng sa makholo a lilemo, pele ho libaesekopo tsa libaesekopo ho e etsa hore e tume. Ka lehlohonolo, o ka ja li-popcorn tse ngata tse nang le moea mme o ja likhalori tse fokolang.

Hobane e na le lik'hilojule tse tlase, li-dieters tse ngata li lumela hore popcorn le eona e na le lik'habohaedreite tse fokolang. Empa sena ha se nnete. Boholo ba lik'halori tse popcorn li tsoa lik'habohaedreite. Poone ke lijo-thollo tse felletseng.

Lijo tse nang le carb ha li hlile ha li mpe ho uena. Le ha o ja lijo tse nang le khalbete e tlase, o ka natefeloa ke li-popcorn tse 'maloa ntle le ho fetella. Ntho ea bohlokoa ke ho ela hloko boholo ba ho sebeletsa le ho fokotsa oli, botoro le letsoai.

Ke li-carb tse kae ka ho sebeletsa?

Li-carb (tse khutšoane bakeng sa lik'habohaedreite) ke li-macronutrients tseo 'mele oa hau o li sebelisang ho etsa matla. 'Mele oa hau o hloka lik'habohaedreite hore o sebetse hantle. Li-carbohydrate ha li mpe ho uena, ha feela u ka ja mefuta e nepahetseng.

Tsoekere le li-carb tse ntlafalitsoeng, joalo ka li-dessert le bohobe bo bosoeu, le tsona ke lik'habohaedreite, empa li na le likhalori ebile li na le boleng bo tlase ba phepo. Bongata ba carbs ea hau bo lokela ho tsoa litholoana, meroho le lithollo kaofela. Popcorn e nkoa e le lijo tsa lijo-thollo kaofela.

Ho na le ligrama tse ka bang 30 tsa lik'habohaedreite ha ho sebelisoa li-popcorn. Ho sebelisoa li-popcorn tse popped ho na le linoelo tse ka bang 4 ho isa ho tse 5, e leng chelete eo u e fumanang ho tsoa ho likhaba tse 2 tsa lithollo tse sa buloang. Ho sebelisoa li-popcorn tse nang le moea ho na le li-calories tse ka bang 120 ho isa ho tse 150.

Palo e nepahetseng ea lik'habohaedreite eo 'mele oa hau o e hlokang e tla fapana ho latela lilemo tsa hau, boemo ba tšebetso le bophelo bo botle ka kakaretso.

Mayo Clinic e khothaletsa hore liphesente tse 45 ho isa ho tse 65 tsa lik'halori tsa hau tsa letsatsi le letsatsi li tsoa li'habohaedreite. Ke chelete e lekanang le ligrama tse ka bang 225 ho isa ho 325 tsa carbs ka letsatsi bakeng sa motho ea nang le likhalori tse 2 000 ka letsatsi.

Ho li-carbohydrate tse 30 ka ho sebeletsa, li-popcorn li sebelisa liperesente tse pakeng tsa 9 le 13 tsa li-carbohydrate tsa hau tsa letsatsi le letsatsi.Ka mantsoe a mang, ho ba le li-popcorn tse le 'ngoe ho ke ke ha u atamela ho u beha ka holim'a moeli oa hau oa letsatsi le letsatsi.

Faeba ka popcorn

Faeba ke k'habohaedreite e rarahaneng. Lik'habohaedreite tse rarahaneng ha li sebetsane haholo, 'me butle-butle li sileha ho feta lik'habohaedreite tse bonolo, joaloka tsoekere e hloekisitsoeng. Faeba e khothalletsa mala hore a be teng khafetsa 'me e thusa ho laola k'holeseterole.

E ka u thusa ho boloka boima ba 'mele, mme e kanna ea thibela mofuta oa 2 lefu la tsoekere le mathata a pelo. E bapala karolo ea bohlokoa ho bophelo bo botle ba nako e telele.

Ho sebelisoa li-popcorn ho na le ligrama tse ka bang 6 tsa fiber. Bakeng sa ho buuoa, banna ba ka tlase ho lilemo tse 50 ba lokela ho ja ligrama tse 38 tsa fiber ka letsatsi le basali ba ka tlase ho lilemo tse 50 ba lokela ho ba le ligrama tse 25. Haeba u fetile lilemo tse 50, u lokela ho ja ligrama tse ka bang 30 ka letsatsi haeba u monna, le ligrama tse 21 haeba u mosali.

Lijo tse tlaase tsa carb le popcorn

Lijo tse itekanetseng tsa carb hangata li na le li-gram tsa 100 ho isa ho tse 150 tsa carbs ka letsatsi. U ntse u ka thabela ho sebeletsa li-popcorn ha u ntse u ja lijo tse tlase haholo. Likahare tsa fiber li tla u thusa hore u lule u tletse 'me bophahamo ba modumo bo ka u thibela ho inehela litakatsong tsa kuku le cookies.

Haeba u khetha ho ja popcorn joalo ka seneke sa hau, u kanna ua tlameha ho fokotsa mehloli e meng ea lik'habohaedreite bakeng sa letsatsi leo.

Kaha popcorn e na le protheine e nyane feela le livithamini le liminerale tse fokolang haholo, e kanna ea se be khetho e bohlale ka ho fetesisa joalo ka senoko se tloaelehileng lijong tse nang le carb e tlase, empa ka linako tse ling e ka natefeloa.

Ho boloka li-popcorn li phetse hantle

Ho tšela botoro kapa ho eketsa letsoai le lengata ho ka hlakola melemo ea bophelo ba popcorn.

Ka mohlala, li-popcorn tsa lebaleng la libaesekopo li na le mafura a mangata a sa pheleng hantle kapa a mafura, le li-calories tse ngata. Fokotsa mokhoa ona oa popcorn ho phekola ka seoelo kapa nahana ho arolelana karolo e nyane le motsoalle.

Ho kotula melemo ea popcorn, leka ho itlhahisa ka lithollo tsa hau lapeng. Haeba u e tšela ka microwave, ha ho hlokahale hore u sebelise oli leha e le efe kapa botoro ho e etsa pop.

U ke ke ua theola palo ea li-carbs ka popcorn ka ho e pheha hae, empa u tla ba le taolo e ntle holima mafura, sodium le likhalori.

Li-popcorn tse entsoeng ka maiketsetso

O tla hloka sekotlolo se bolokehileng sa microwave se nang le sekoaelo sa lijo se koetsoeng ho etsa li-popcorn tse iketselitsoeng tsa maiketsetso:

• Kenya kopi ea 1/3 ea lithollo tsa popcorn ka sekotlolo ebe o koahela ka sekoahelo se koahetsoeng.
• Microwave metsotso e seng mekae, kapa ho fihlela ho na le metsotsoana e seng mekae lipakeng tsa pop pop.
• Sebelisa litlelafo tsa ontong kapa mekotla e chesang ho tlosa sekotlolo ho tsoa ho microwave, hobane e tla chesa haholo.

Setofo se entsoeng ka maiketsetso li-popcorn tse holimo

Khetho e 'ngoe ke ho pheha lithollo tsa popcorn ka holim'a setofo. O tla hloka mofuta o mong oa oli ea ntlha e tsubang haholo, empa o ka laola bongata le mofuta oa oli eo o e sebelisang.

• Noa likhaba tse 2 ho isa ho tse 3 tsa oli (coconut, peanut, kapa oli ea canola li sebetsa hantle) ka sekotlolo sa lithara tse tharo.
• Tšela lithollo tsa popcorn ea 1/3 ea senoelo ka sekotlolo ebe o koahela ka sekwahelo.
• Tšoaea 'me u tsamaise pan ka bonolo ho ea holimo le morao holim'a boapeelo.
• Tlosa pan ka mocheso hang ha popping e theoha ho fihlela metsotsoana e seng mekae lipakeng tsa pop le ho lahlela li-popcorn ka hloko ka sekotlolo se pharalletseng.
• Kenya letsoai ho latsoa (le ka teka-tekano). Likhetho tse ling tse ntle tsa ho natefisa li kenyelletsa paprika e tsubang, tomoso ea phepo e nepahetseng, pepere ea pepere, phofo ea khari, sinamone, kumine le chisi e grated.

Li-diresepe tsena li etsa linoelo tse ka bang 8, kapa li-popcorn tse 2.

Tsa Tsau-tsau

Popcorn e na le li-carbs, empa sena ha se hakaalo hore ke ntho e mpe. Karolo ea bohlano ea lik'habohaedreite tse popcorn li ka sebopeho sa fiber, e leng se loketseng bophelo ba hau ka kakaretso. Popcorn ke mohlala o motle oa lijo-thollo tse ngata tse nang le likhalori tse tlase. Haeba e phehiloe hantle, e etsa seneke se phetseng hantle.

Mokhoa o bohlale ka ho fetisisa oa ho ja ha o felise lihlopha tse felletseng tsa lijo joalo ka lik'habohaedreite. Sebakeng seo, etsa bonnete ba hore o ja li-carb tse phetseng hantle joalo ka lithollo le lihlahisoa tse ncha. Fokotsa palo ea lik'habohaedreite tseo u li jang ho tsoa tsoekere le lithollo tse ntlafalitsoeng.

Ha ho na ntho e joalo ka popcorn ea "low-carb". Kahoo, haeba u tla ba le li-popcorn, lekanya tšebeliso ea hau 'me u khethe mefuta eohle ea tlhaho, botoro- le letsoai. Kapa u itšepe ka microwave kapa ka holim'a setofo.