Iikhalori ezinokutya oku-Gluten-Free Simahla?

by UJane Anderson

Abaninzi Bakuthetha Ukutya Okukhululekile KweGluten Kunokuthobeka Kakhulu, Kodwa Ngaba Kunene?

Njengoko ukuthandwa kwe- gluten-free as a tool-loss loss tool, ezinye izondlo ziye zatshintsha, zithi ukutya okunokutya kwe-gluten kubonakala kuphakamileyo ngeekhalori kunye namafutha (kwaye ngoko ke akufanelekanga ukulahleka kwesisindo) kunoko rhoqo, ingqolowa zokutya.

Kodwa ingabe oko kuthethwa ngokwenene?

Sibanzi

Ngokuqhelekileyo uthetha, hayi, akunjalo. Xa kuthelekiswa ikhanda nentloko, iimveliso eziqhelekileyo ze-gluten ezifana nesinkwa, ukutya okuninzi, ii-cookies kunye neenkabi ngokwenene zinenani elinganayo leekhalori, i-fat and carbs njengezihlobo ezigciniweyo ze-gluten.

Abanye bancinci kwaye abanye baninzi, kodwa ngokwemyinge, malunga nokulingana.

Njengoko naluphi na uhlobo lwemveliso (zithi, i-cookies chip cookies), kuya kuba nohlobo olukhulu phakathi kweempawu kunye neentlobo. Ngenxa yoko, umthengi uqaphele, kwaye uhlale ufunda iilebula. Kodwa ukuba ukhetha izinto eziqhelekileyo ezifumanekayo zokutya okungenamdla kwe-gluten-kwaye, ngokubalulekayo, ungadli enye yazo kunokuba ungathanda ukuba i-gluten-igcwalise-akufanele uchithe ezinye iikhalori kunokuba unako ukuba wahlala kwindawo yokutya.

Nantsi indlela iimveliso ezahlukileyo zehla ngeekhalori, amafutha, i-carbs kunye ne-fiber, kunye nemizekelo ethile. Xa zikhona, ndizame ukuqhathanisa i-gluten-egcweleyo kunye ne-gluten-free products ukusuka kwikhredithi efanayo (oko kukuthi, uBetty Crocker) ukuze wenze okuthelekiswayo kusebenze ngokusemandleni.

Isonka

Isonka mhlawumbi sisona sityalo esithengiweyo esingaqhelekanga sithengiweyo, ngoko ke inani lalo likhalori libaluleke kakhulu.

Uphando lwam lubonisa ukuba isonka esingenalusi-gluten sinokuba ngaphezu kwekhalori-esinyeneyo kunezinye i-gluten-equated counterparts-kwimiba yeekhalori ezingama-20 ukuya kuma-30 kwi-sandwich yesi-slice-kodwa akufanele kube neenkxalabo kuwe ngaphandle kokuba uchithe yonke imini udla isanti.

Nazi ezinye izonka ezidumileyo ezi-gluten eziqhelekileyo, xa kuthelekiswa nesonka esinjenge-gluten:

I-Canyon Bakehouse I-7-Grain Isinkwa iqukethe iikhalori ezingama-90 kwi-34 gram yokukhonza (malunga nesinye isiqendu), ne-1 gram yeenqatha, i-18 gram ye-carbohydrate kunye ne-2 gram ye-fiber. Ukuthelekisa oko kwi- Meal yase-Roma Yonke-Indalo yesonka esi-12 ( isonka esisekelwe ngqolowa), esinama-khalori angama-82 nge-34 gram yokukhonza (malunga neyesibini kwisithathu selicele), 1.4 amagremu weenqatha, i-14 gram ye-carbohydrate kunye ne-1.4 amagremu fiber. I-Canyon Bakehouse iqulethe i-calories ezili-16 kwiingqimba ezimbini, kodwa inamanci angaphantsi kwaye i-fiber encane.
Isonka sikaSuntshi se-Udi sikaGermeten esingenalutho Isonka sinamatholeji angama-70 ngeekisi (malunga nama-gram angu-24), 2 amagremu weenqatha, iigremu ezili-11 ze-carbs kunye ne-1 gram ye-fiber. Okwangoku, esinye isahlulo se-gluten esigcwele i- Nature's Own Whitewheat Bread (malunga nama-grama angama-26) iqukethe iikhalori ezingama-55, ngaphantsi kwe-1 gram yeenqatha, i-12 grams carbs kunye ne-2 gram ye-fiber. Umkhiqizo we-Udi uqulethe i-calories engaphezulu kunye namafutha amaninzi, kodwa iqukethe ama-carbs ambalwa (kubalulekile ukuba ulandela inkqubo ye-carb ephantsi).
Isinkwa saseRudi sikaGruten-Free Simahla iquleji ezili-100 ngeeslice (malunga ne-37 grams), i-2.5 grams yeenqatha, i-18 grams ye-carbs kunye ne-2 gram ye-fiber. Okwangoku, i- Rudi's Organic Cinnamon isinkwa sesinkwa (i-Rudi yenguqu-based version of the same product) iqukethe iikhalori ezingama-90 nganye (malunga ne-37 grams), i-1.5 gram yeoli, i-19 grams carbs kunye ne-1 gram ye-fiber. Iintlobo ezahlukeneyo ze-gluten ziqulethe i-calories ezili-10 kunye ne-gram e-1 eyongezelelweyo yamanqwanqwa ngetye, kodwa nayo ine-fiber.

Umgca ophezulu: Ukuba ukhetha isonka sakho esingenasiphelo se-gluten ngokucophelela, mhlawumbi ungayifumana into ehambelana nokukhethwa kwakho okudlulileyo kwe-gluten ekhethiweyo, kwi-calories, kwi-fat and fiber content.

Cereal

Amaninzi amaninzi afumanekayo ayinayo i-gluten-i-Chex ne-Post Fruity kunye neCocoa. Ngako oko, iikhalori kwisitya se-gulen-free-free cereal iya kuba yinto efanayo nokuba uyayilandela ukutya okungahambisani ne-gluten okanye akunjalo.

Nazi iindlela ezimbini eziqhelekileyo zokutya okuthelekisa kwi-gluten-egcweleyo (kwimeko enye) kunye nefomen-free form:

Ii-Cheerios (eziye zenziwe i-gluten-free) zineekhalori eziyi-100, i-2 grams yeenqatha, i-20 gram ye-carbs kunye no-3 amagremu we-fiber nge-ounce. Okwangoku, iNdawo yeNdalo ye-O ye-O (i-substiten-free substitute for Cheerios engenayo i-oats) iqulethe i-calorie ezili-1,1, i-1.5 grams i-fat, i-25 grams carbs, kunye ne-3 gram fiber nganye. Ukwahlukana kweekhalori ezi-4 kunye ne-0.5 grams yeenqatha ngokukhonza ... kungekhona into ongayibona. Inyaniso yokuba i-Cheerios ngoku ibonwa njenge-gluten-free ibonisa indlela imigca ifana ngayo phakathi kwe-gluten-free and so-called "food".

Indlela yeNdalo I-Crispy Rice Cereal , apho abantu abaninzi baphenduka xa uKellogg eshiya i-Rice Krispies engenawo i-gluten-free, iqukethe iikorikhi ezili-110 nge-30 grams ye-cereal (i-quarter-quarters yekombe), i-1.5 grams yeenqatha, i-24 grams ye-carbs kunye ne-2 igramu ze fiber. Okwangoku, iKellogg's Original Rice Krispies ( engenazo i-gluten-free) iquleji ezili-118 kwi-30 gram (enye ingaphezulu kwendebe), i-zero amagremu, ii-gram ezingama-26 kunye ne-1 gram ye-fiber. Ngaloo ndlela, i-cutal free-gliten inamakhilogrekhi ambalwa, amaninzi amaninzi kunye nenye i-fiber ngaphezu kwe-competitor-gluten-filled competitor.

Umgca ongundoqo : Izityalo ezizaliswe ngeGlutut-free kunye ne-gluten zifana neentlobo zeekhalori, i-fat, i-carbs kunye ne-fiber content.

Ukutya okuSidyo

Ukutya okunye okutya-iipatato, umzekelo-zisoloko zingenalo i-gluten-free, ngoko akunandaba nokuba ulandela ukutya kokutya kwe-gluten; awuyi kudla ezinye iikhalori ngokuzikhetha. Ezinye iindlela zokutya zokutya, ezifana ne-pretzels kunye nabaqhiqhi, ziza zombini iinguqu ze-gluten ezizaliswe kunye ne-gluten.

Nantsi ingqungquthela yeekhalori, i-fat and carbs kwimikhiqizo efana ne-snack:

Izindonga ze-Glutino (ezingenayo i-gluten-free) ziqukethe iikhalori eziyi-120 nganye, kunye ne-3.5 gram yeenqatha, i-24 grams ye-carbohydrate kunye ne-3 gram fiber. Okwangoku, i- Rold Gold Pretzel Sticks (i-brand-gliten ene-Frito-Lay brand) iquleji ezili-100 nganye, i-fat oil, i-23 grams carbs kunye ne-1 gram ye-fiber.
I-Snyder ye-Hanover i-gluten-free-free pretzel izitshixo ziqulethe i-khalori ezili-112 nganye, i-1.5 gram yeoli, i-24 gram ye-carbohydrates kwaye ayikho fiber. Okwangoku, i- Snyder yeHanover yezikhonkwane eziqhelekileyo (ezisekolweni zisekelwe) ziqukethe ii-calorie ezili-1, i-gram ye-fat, i-23 grams carbs kunye ne-1 gram ye-fiber. Kucacile ukuba, i-pretzels engenama-gluten iqukethe iikhalori ezininzi kwaye iquka amaninzi amaninzi kunama-pretzels rhoqo, kodwa
I-Schar-Free Free Crackers (efana ne-salines) iqulethe iikhalori ezili-130 nge-30 grams (malunga ne-five crackers), i-3 grams yeenqatha, i-24 grams ye-carbs kunye ne-1 gram ye-fiber. Okwangoku, i- Nabisco Original Premium I-Saltine Crackers (equlethe i-gluten) ineama-khalori angama-140 kwi-32 grams (malunga nama-crackers angama-10), i-3 grams yeenqatha, i-24.2 gram ye-carbs kunye ne-zero fiber. Kule meko, i-crauters-gluten-free free have calories ezimbalwa kodwa malunga nomlinganiselo ofanayo weoli njengoko uhlobo lwengqolowa.

Umgca ophezulu: i -pretzels engenama-gluten inokuba yinto egciniweyo kunokuba i-gluten-y iindidi, kodwa i-crauters-gluten-free-free are less fattening. Ngokuqinisekileyo imeko yomthengi uqaphele.

Umxube weCake

Njengoko kuvela, iikhalori kwi-chocolate cup mix mix do not vary much at all between the gluten-free and gluten-full versions. Nantsi into endiyifumeneyo:

I-Arthur Arthur Flour i-Gluten-Free Simahla ye-Chocolate yekhekhe mix iqukethe iikholori ezingama-280 (iphakheji ye-1/14, ama-gram angama-45), kunye ne-14 grams, i-37 grams ye-carbs kunye ne-2 gram fiber. I-mixty ye-Betty Crocker i-Gluten-Free Simahla ye-Diet's Food Food mix iqulethe ii-calories ezingama-260 ezilungiselelwe njengoko zikhokelwe (1 / 10th package, 43 grams), kunye ne-12 grams, ii-gram 36 ne-1 gram ye-fiber. Okwangoku, umxube wekhekhe we-Betty Crocker Supermoist kaMtyholi wokutya (iindidi ezizaliswe yi-gluten) iqulethe iikholori ezingama-280 ezilungiselelwe njengendlela echazwe (1 / 10th package, 43 grams), kunye ne-14 gram yeoli, i-35 grams carbs kunye ne-1 gram ye-fiber. Kule meko, ixube zifana ngokufanayo, nangona umxube weNkosi u-Arthur gluten-free uqukethe i-fiber encinci.

Umgca ophezulu: Awukwazi ukubeka ityala ngeekhalori okanye amanqatha kwikhekhe ye-chocolate ye-gluten yokufumana isisindo sakho, ekubeni iifom zondlo ziphantse zifana nezo zixube ze-cake.

Ikhukhi kunye neMixube

Njengesonka esingenalusi-gluten, ii-cookie zithengiweyo ze-gluten zineentengiso ezinokuthi ziqulethe iikhalori ezimbalwa kunezinye zazo zizaliswe yi-gluten, kodwa uya kubona kuphela ukungqinelana okwenene ukuba uyidla yonke ibhegi kwindawo enye (ayikhuthazwayo ngaphandle yintoni ukutya okulandelayo).

Uxube lwe-cookie, ngaphandle kwe-Gluten, ke, ukubeka i-calorie-wise wisdom ngokukhawuleza xa kuthelekiswa nabalingani babo be-gluten.

Nazi iinkcukacha zeekhokhi ezidumiweyo kunye namaxube:

I-cookie ye-Aleia ye-Gluten-Free Simahla yeCokotokhi (i-Winner ye-Akhawunti ka-2012 ye-Readers Choice ye-Cookies e-Gluten-Free Free) iqulekhi ezili-106 nge-20 gram yeekiki (malunga ne-cookie enye kunye neyesihlanu), kunye ne-4.7 grams, zerogramu fiber. I-cookies ka-Pamela Chunky Chocolate Chip (i-gluten-free free to less 5 units per million) iqulethe i-calories ezingama-20 nge-20 gram ye-cookie (malunga ne-five-sixths of cookie), kunye ne-5.2 grams, i-12 grams carbs kunye ne-1 gram ye-fiber . Okwangoku, i- Chips i -gluten egcwele i- cookie i-cookie chip i-cookie iqukethe iikorikhi ezili-94 nganye kwi-20 gram ye-cookies (malunga ne-cookie enye neyesithathu), kunye ne-4.7 amagremu amaninzi, i-12.3 grams i-carbs kunye ne-1 gram ye-fiber. Kule meko, i-cookie ye-gluten-y ye-chocolate ye-cookie yincinci encinane kuneentlobo ze-gluten.

Kwi mix mix:

Umxube we-Bob's Red Mill i-Gluten-Free Simahla i-cookie mix iqukethe iikhalori ezili-130 xa zilungiselelwe njengoko ziyalathwayo (25 amagremu ngokukhonza kunye ne-24 servings nganye ipakethe), kunye ne-5 grams fat, i-20 grams carbs kunye ne-1 gram fiber. I-Betty Crocker I-cookie i-Betty Crocker i-Gluten-Free ye-cookie iqukethe iikhalori ezingama-150 xa ilungiselelwe njengoko iyalathwayo (27 grams nganye kunye ne-20 servings per pack), kunye ne-7 grams fat, i-23 grams carbs kunye ne-gram enye ye-fiber. Okwangoku, umxube we-cookie we-Betty Crocker Chip (i-mix-based mix-based mix mix) iqukethe ii-calories ezingama-170 xa zilungiselelwe njengoko ziqondiswe (i-28 grams nganye ekhonza kunye ne-18 servings nganye), i-8 grams, i-21 grams carbs kunye ne-1 gram ye-fiber.

Umgca wezantsi: Xa kuziwa kwiikhukhi ze-tshokoleta, i-gluten-free-stock-bought varieties ingaba neekhalori ezininzi kunye neenqatha kuneempawu ezizaliswa yi-gluten, kodwa ukutshintshela kuyenyani ukuxuba kwama-cookie. Ukuba iikhalori kunye neenqatha zixhalaba, unokufuna ukuba wenze ngokwakho.

Ukulahlekelwa Isisindo kwiDatut Free-Diet

Ukuba ufuna ulwazi oluthe xaxa malunga nokulahlekelwa isisindo ngokulandela ukutya okungekho gulen, nantsi ezinye izibonelelo ezintle:

Unokuba unomdla kwindlela iindlela ezahlukeneyo zokutya eziza kusebenza xa ungenayo i-gluten-free:

Ngaba Unako Ukwenza iAatkins Ukuba Ungoko-Gluten?
Ukunyamekisa abaLandi kunye neGluten-Free Simahla Akukho mlinganiselo
Ngaba isidlo saseMzantsi South seGluten-Free-Friendly?
Ungayilandela uYenny Craig kunye ne-Gluten-Free Food?
Ngaba i-Nutrisystem system inikezela I-Gluten-Free Simahla?

ILizwi

Nangona iikhalori zilingana kunye neemveliso eziphathekayo ze-gluten kunye ne-gluten, ezinye iinkalo zondlo zingaba zingalingani. Ngokomzekelo, iimveliso ezininzi ezizaliswa yi-gluten zenziwe ngefriji emhlophe ephuculweyo (equle isinyithi kunye neendidi ezininzi ezibalulekileyo zevithamini, ezifana ne-folic acid, i-niacin kunye ne-riboflavin), ngelixa i-gluten-free-producers product are less likely to use vitamin-richised flour .

Funda okunye: 9 iiVithamini onokuzifuna ukuzikhuthaza xa ungekho i-Gluten-Free

Oku kungatshintsha: I-Glutino inikeza umgca weNgcaciso yeZityalo eziqingqiweyo (eziqukethe isinyithi esongezelelweyo kunye namavithamini amaninzi), kunye nezityalo eziqhelekileyo ezingenalutye e-gluten ezifana ne-Chex ne-Gluten-Free Rice Krispies ziza zomelelwa ngamavithamini kunye neemaminerali. Abakhiqizi beGluten baqaphela ukusilela okunomsoco, kwaye ndikulindela ukubona iimveliso ezongezelelweyo eziqinileyo kunye nezomeleleyo kwiimarike kwiinyanga ezizayo.

Ukongeza, abaninzi abakhiqizi bemveliso be-gluten baqulunqa iimveliso zesonka ezingenasiphelo se-gluten kunye nefiber ezininzi (ukuba zingekho ngaphezulu) kunezona zinto ezincinci zengqolowa.

Nangona kunjalo, ekubeni iimveliso ezininzi ezingenanto i-gluten ayinakunqandwa okanye iyenyiswe ngamavithamini kunye neemaminerali okwangokunje, uya kusadingeka ugcine iliso kwisondlo sakho sokondla ukuze uqiniseke ukuba ufumana ezaneleyo izondlo ezibalulekileyo ngelixa ulandela i-gluten- yokutya okukhululekile. Kodwa akufanele ufune ukhathazeka kakhulu malunga neekhalori ekudleni okungenanto ye-gluten: ezinye ziphakamileyo kwaye ezinye ziphantsi kunezihlobo ezizaliswe yi-gluten, kodwa ukuba udla ukutya okuhlukahlukeneyo, ukungafani kuya kuphuma.