I-Calories e-Gluten-Free Foods Inqwabelana Kanjani?

by UJane Anderson

Abaningi Bathi Ukudla Okungenakudlalwa KweGluten Kunamathela Kakhulu, Kodwa Ingabe Ngempela?

Njengoba ukuthandwa kwe- gluten-ekudleni okungenayo isisindo sokulahlekelwa isisindo sikhula, abanye abadli bezinto ezidliwayo baye baphenduka emuva, bethi ukudla okungenayo i-gluten kuvame ukuba ngaphezulu kwama-kilojoule kanye namafutha (ngakho-ke akufanelekile ukulahlekelwa isisindo) kunokuba njalo, ukolweni -kudla okusekelwe.

Kodwa ingabe lokho kuqiniswa kuyiqiniso ngempela?

Sibutsetelo

Ngokuvamile, cha, akunjalo. Uma kuqhathaniswa ikhanda kuya ekhanda, imikhiqizo evamile ye-gluten efana nesinkwa, ukudla okulula, amakhukhi namaqebelengwane empeleni anezinombolo ezifanayo zamakholori, amafutha nama-carbs njengamalungu abo agcwele izakhi.

Abanye bancane futhi abanye banokuningi, kodwa ngokwesilinganiso, kungalingana.

Njenganoma yiluphi uhlobo lomkhiqizo (zithi, amakhukhi we-chocolate), kuyoba nokuhlukahluka okukhulu phakathi kwamagugu nezinhlobo. Ngenxa yalokho, umthengi uqaphele, futhi ufunde amalebula ngaso sonke isikhathi. Kodwa uma ukhetha imikhiqizo evamile ekhona ye-gluten-free-futhi, okubaluleke kakhulu, ungadli noma ubani ngaphezu kwakho uma ngabe i-gluten-igcwalisekile-akufanele udle amanye ama-calories kunokuba ungayithola uma wahlala ekudleni okuvamile.

Nansi indlela imikhiqizo ehlukene ehla ngayo ama-calories, amafutha, i-carbs ne-fiber, enezibonelo ezithile zomunye. Uma itholakale, ngizame ukuqhathanisa imikhiqizo egcwele gluten kanye ne-gluten kusuka kumkhiqizo ofanayo (okungukuthi, uBetty Crocker) ukuze wenze ukuqhathanisa kube kuhle ngangokunokwenzeka.

Isinkwa

Isinkwa kungenzeka ukuthi umkhiqizo ongenayo owedlula wonke ongenakudliwa, ngakho-ke ukubalwa kwekhalori kubaluleke kakhulu.

Ucwaningo lwami lubonisa ukuthi isinkwa esingenayo i-gluten singase sibe ikhalori encane kakhulu kunezilinganiso zayo eziqukethe i-gluten-ebangeni lamakholori angu-20 kuya kwangu-30 ngesangweji lesithupha-kodwa akufanele kube khona ukukhathazeka ngaphandle kokuthi uchithe usuku lwakho lonke udla amaswidi.

Nazi ezintathu izinkwa ezingenalutho ze-gluten, uma kuqhathaniswa nesinkwa esisekelwe ku-gluten:

I-Canyon Bakehouse I-7-Grain Bread iqukethe ama-khalori angu-90 nge-34 gram ekhonza (cishe ucezu owodwa), ne-1 amagremu amafutha, amagremu angu-18 we-carbohydrate nama-gramu angu-2 e-fiber. Qhathanisa lokho kuya kwesinkwa se- Roman All-Natural 12-isinkwa ( isinkwa esisekelwe ngqolowa), esinama-khalori angu-82 nge-34 gram ekhonza (cishe izingxenye ezimbili kwezintathu zesigaba), ama-1.4 amagremu amafutha, amagremu angu-14 ama-carbohydrate nama-1.4 amagremu we-fiber. Umkhiqizo we-Canyon Bakehouse uqukethe ama-calories angu-16 ngaphezulu kokubili, kodwa unamafutha kancane futhi fiber kancane.
Isinkwa Sesihlabathi Sase-Gluten-samahhala esine- Gluten Sinezinhlamvu ezingu-70 ngamakhilogremu angu-24, ama-gramu angu-2 amafutha, ama-gramu angu-11 we-carbs angaphansi kwe-1 gram ye-fiber. Phakathi naleso sikhathi, ingxenye eyodwa ye- Nature's Own Whitewheat Bread (ephathelene namagremu angu-26) aqukethe ama-khalori angu-55, ngaphansi kuka-1 amagremu amafutha, ama-carb angu-12 namagremu angu-2 e-fiber. Umkhiqizo we-Udi uqukethe amakholori amaningi namafutha amaningi, kodwa aqukethe ama-carbs ambalwa (okubalulekile uma ulandela uhlelo oluphansi lokudla).
Isinkwa se-Gliten-Free Cinnamon sikaRudi iqukethe amakhilogremu angu-100 ngalunye (cishe amagremu angu-37), 2.5 amagremu amafutha, amagremu angu-18 ama-carbs kanye no-2 amagremu we-fiber. Phakathi naleso sikhathi, isinkwa sikaRudi sika-Organic Cinnamon Raisin (inguqulo kaRudi esekelwe ukolweni ofanayo nomkhiqizo ofanayo) iqukethe amakhilogremu angu-90 ngesilinganiso (ama-gramu angu-37), 1.5 amagremu amafutha, ama-gram angu-19 no-1 gram we-fiber. Izinhlobonhlobo ze-gluten ziqukethe amakholori angu-10 engeziwe nogremu owodwa we-fat ngayinye, kodwa futhi une-fibre engaphezulu.

Okubalulekile: Uma ukhetha isinkwa sakho samahhala se-gluten ngokucophelela, cishe ungathola okufana kakhulu okufana nokukhethwa kwakho okuthandwayo kwe-gluten okwedlule kuma-calories, okuqukethwe kwe-fat and fiber.

I-Cereal

Amafutha amaningi avame ukutholakala angama-gluten-free-Chex ne-Post Fruity and Cocoa Amaphupha. Ngakho-ke, amakholori esitsheni se-gulen-free-free cereal azoba okufanayo kungakhathaliseki ukuthi ulandela ukudla okungekho gluten noma cha.

Nakhu ukuthi izinhlobo ezimbili ezivamile zokusanhlamvu ziqhathaniswa kanjani ne-gluten-egcwalisiwe (esimweni esisodwa) namafomu e-gluten:

I-cheerios (okwamanje eyenziwa nge-gluten-free) iqukethe ama-calories angu-100, ama-gramu angu-2 amafutha, amagremu angu-20 we-carbs nama-3 amagremu we-fibre ngalinye. Okwamanje, i- Nature's Way All-O's (indawo engenawo i-gluten yama-Cheerios engenayo i-oats) iqukethe ama-calories angu-104, ama-gramu angu-1.5, ama-gram angu-25 amagremu, nama-gram ayi-3 amagremu ama-ounce. Lona umehluko wama-khalori angu-4 no-0.5 amagremu amafutha ngokukhonza ... akuyona into ongayibona. Iqiniso lokuthi manje i-Cheerios manje ibhekwa njenge-gluten-mahhala ibonisa indlela imigqa ehlukana ngayo phakathi kwe-gluten-free futhi okuthiwa "ukudla okuvamile".

Indlela Yendalo Imvelo Crispy Rice Cereal , lapho abantu abaningi baphenduka lapho Kellogg sika ukuyeka i-Rice Krispies yayo gluten-free, iqukethe amakholori angu-110 per 30 amagremu of okusanhlamvu (cishe amakota amathathu indebe), 1.5 amagremu amafutha, 24 amagremu of carbs no 2 amagremu we-fiber. Phakathi naleso sikhathi, i- Rice Krispies yokuqala ye-Kellogg (engenayo i-gluten-free) iqukethe ama-khalori angu-118 ngamapremu angu-30 (okungaphezulu nje kwendebe), amafutha angama-gramu angu-26, ama-carb angu-26 futhi angaphansi kwe-1 gram ye-fiber. Ngakho-ke, kulokhu, i-gluten-free cereal ine-khalori encane kakhulu, i-fat more fat kanye ne-fiber encane kunokuncintisana kwayo-gluten.

Okubalulekile: okusanhlamvu okungenama-gluten-free and gluten kufanelana kahle ngokwekhalori, amafutha, i-carbs kanye ne-fiber content.

Ukudla okune-Snack

Ukudla okunye okudlayo-ama-potato chips, isibonelo-zikhululekile ngokwemvelo, ngakho-ke akukhathaleki uma ulandela ukudla kokudla okungekho gluten; ngeke ususe amanye amakholori ngokuzikhetha. Okunye ukukhethwa kokudla kokudla, njengama-pretzels nabakhansela, beza kokubili izinguqulo ezingenayo i-gluten ne-gluten.

Nansi i-rundown yama-calories, amafutha nama-carbs emikhiqizweni ejwayelekile yokudla:

Izinduku ze-Glutino pretzel (ezingenayo i-gluten) ziqukethe ama-khalori angu-120 ngehora ngalinye, kanye nama-3.5 amagremu amafutha, ama-gramu angu-24 amagremudididrate nama-3 amagremu fiber. Okwamanje, i- Rold Gold Pretzel Sticks (umkhiqizo we-Frito-Lay we-gluten) aqukethe amakholori angu-100 ngehora ngalinye, amafutha, ama-gram angu-23 no-1 gram we-fiber.
I-Snyder yamaHitriver-gliten-free pretzel izintambo ziqukethe ama-kilojoule angu-112 ngehora ngalinye, ama-gramu angu-1.5, ama-gramu angu-24 amagremudidididi futhi akukho fiber. Phakathi naleso sikhathi, uSnyder kaHanover amathanga avamile ase-pretzel (okuyi-wheat based based) aqukethe ama-calories angu-102 ngehora ngalinye, ama-gram angu-1, ama-gram angu-23 no-1 gram we-fiber. Ngokusobala, ama-pretzels angenayo gluten aqukethe amakholori amaningi futhi afaka amafutha amaningi kunama-pretzels avamile, kodwa
I-Schar-Free Free Crackers (efana no-saltines) iqukethe ama-calories angu-130 ngamapremu angu-30 (cishe ama-crackers amahlanu), ama-gramu angu-3 amafutha, amagremu angu-24 we-carbs futhi angaphansi kwe-1 gram ye-fiber. Phakathi naleso sikhathi, i- Nabisco Original Premium Saltine Crackers (ene-gluten) inezinhlamvu ezingu-140 ngamakhemikhali angama-32 (ama-crackers angaba ngu-10), ama-gramu angu-3 amafutha, ama-24.2 amagremu we-carbs ne-zero fiber. Kulesi simo, ama-crackers angenawo ama-gluten anama-calories ambalwa kodwa angamafutha afanayo njengalokhu uhlobo olukolweni.

Iphuzu eliphansi: ama-pretzel angenalo i-Gluten angase abe amanoni amaningi kunezinhlobo ze-gluten-y, kepha amanye ama-crackers angenayo i-gluten angancipha. Kusobala ukuthi umthengi uqaphele.

I-Mix Mix

Njengoba kuvela, amakholori e-chocolate cake mix akufani kakhulu nhlobo phakathi kwezinguqulo ezingenalutho ne-gluten ezigcwele. Nakhu engikutholile:

I-Arthur Arthur Flour ye-Gluten-Free Chocolate cake mix iqukethe 280 kilojoule elungiselelwe (iphakethe le-1/14, amagremu angu-45), namafutha angu-14 amagremu, ama-gramu angu-37 we-carbs no-2 amagremu fiber. I-Betty Crocker I-Gluten-Free I-Devil's Food ikhekhe mix iqukethe ama-260 amakholori alungisiwe njengoba iqondiswe (iphakethe le-1/10, ama-gramu angu-43), namafutha angu-12 amagremu, ama-gram angu-36 no-1 gram we-fiber. Phakathi naleso sikhathi, i- Betty Crocker Supermoist Devil's Food ikhekhe mix (inhlobonhlobo egcwele gluten) iqukethe ama-280 kilojoule elungiselelwe njengoba iqondiswe (iphakethe le-1/10, amagremu angu-43), namafutha angu-14 amagremu, ama-gram angu-35 no-1 gram we-fiber. Kulesi simo, ukuxuba kuyafana ngendlela ephawulekayo, nakuba i-King Arthur gluten-free mix iqukethe fiber kancane.

Okubalulekile: Awukwazi ukusola ama-calories noma amafutha e-chocolate ye-gluten-free for your gain gain, ngoba izitembu zokudla okunomsoco cishe zifana nalabo abakuhlanganiswe ikhekhe egcwele i-gluten.

Amakhukhi nama-Mixes

Njengesinkwa esingenayo i-gluten, ama-cookie-athengiwe esitolo athengisa ukudlala amakholori ambalwa kunezakhamuzi ezigcwalisiwe, kodwa uzobona umehluko wangempela uma udla isikhwama sonke ngesikhala esisodwa (hhayi kunconywa kungakhathaliseki ukuthi yikuphi ukudla okulandelayo).

Izingxube ze-cookie ezingenalo i-gluten, noma kunjalo, zihlanganisa ama-calorie-abahlakaniphile obuhle kakhulu uma ziqhathaniswa nabalingani bazo abane-gluten.

Nansi imininingwane yamakhukhi athandwayo namaxube:

Ama-Cookies we-Aleya's Gluten-Free-Chocolate (i-Winner ye-2012 Readers '' Choice Award ye-Cookies Best Gluten-Free) aqukethe ama-khalori angu-106 kumagremu angu-20 amakhukhi (cishe ama-cookies eyodwa noyedwa), kanye no-4.7 amagremu amafutha, ama-gramu angu-15 i-zero amagremu fiber. Amakhukhi e-Pamela's Chunky Chocolate Chip (i-gluten-free kuya ezingaphansi kwezingxenye ezingu-5 kwisigidi ngasinye) aqukethe ama-calories angu-104 ngamagremu angu-20 ama-cookie (amahlanu angama-6th ekhukhi), ama-5.2 amagremu amafutha, ama-gram angu-12 engaphansi kuka-1 amagremu . Phakathi naleso sikhathi, ama- chips agcwele ama- Chips Ahoy ashokoledi ane-calories angu-94 kumagremu angu-20 ama-cookie (cishe amakhukhi angamakhilomitha amathathu), kanye nama-4.7 amagremu amafutha, 12.3 amagremu ama-carbs futhi angaphansi kwe-1 gram ye-fiber. Kulesi simo, amakhukhi we-chocolate we-gluten-y ayi-fattening kancane kunezinhlobo ze-gluten.

Ezingxenyeni:

Umxube we-Cookie we-Bob's Red Gluten-Free Gluten-Free uqukethe ama-calories angu-130 uma ulungiselelwe njengokuqondiswa (ama-gram angu-25 ngokukhonza nge-package ye-servings ngayinye), nama-5 amagremu amafutha, ama-gram angu-20 no-1 gram fibre. Umxube we-cookie we-Betty Crocker Gluten-Free uqukethe ama-calories angu-150 uma ulungiselelwe njengokuqondiswa (ama-gram angu-27 ekhoneni ngalinye kanye ne-20 servings per pack), kanye no-7 amagremu amafutha, ama-gram angu-23 namagremu angaphansi kwesigamu. Phakathi naleso sikhathi, i- Betty Crocker Chocolate Chip cookie mix (i-mix-based mix-based mix) iqukethe ama-kilojoule angu-170 uma ilungiselelwe njengoba iqondiswe (ama-28 amagremu ngalinye ekhonza ne-18 servings per pack), ama-gramu ayi-8, ama-gram angu-21 amagremu futhi angaphansi kwe-1 gram ye-fiber.

Okubalulekile: Uma kuziwa kuma-cookie chip amakhukhi, izinhlobo ze-gluten-zithengiwe zitolo zingase zibe namakholori amaningi namafutha amaningi kunamatshe agcwele i-gluten, kodwa okuphambene nalokho kuwukuxuba kwama-cookie. Uma ama-kilojoule namafutha okukhathazeka, kungase kudingeke wenze okwakho.

Ukulahlekelwa Isisindo Esidlweni Se-Gluten-Free

Uma ufuna ukwaziswa okwengeziwe ngokulahlekelwa isisindo ngokulandela ukudla okungekho gluten, nansi ezinye izinsiza ezinhle:

Ungase ube nesithakazelo nokuthi izinhlelo ezahlukene zokudla zizosebenza kanjani uma ungenalo gluten:

Ungakwenza I-Atkins Uma Ungenayo I-Gluten?
Ababheki bezinyosi kanye ne-Gluten-Free Diet - Ingxube Enhle?
Ingabe i-Gluten-Free-Friendly yaseNingizimu South Diet Diet?
Ungalandela Kokubili uJenny Craig ne-Gluten-Free Diet?
Ingabe i-Nutrisystem System inikeza i-Free Gluten Inkululeko?

Izwi kusuka

Ngisho noma ama-kilojoule afana ncamashi phakathi kwemikhiqizo e-gluten egcwele ne-gluten, ezinye izici zondlovu zingase zingalingani. Isibonelo, imikhiqizo eminingi egcwele gluten yenziwa ngefulawa elimhlophe elicebile (eliqukethe insimbi namakhemikhali ambalwa B abalulekile, afana ne-folic acid, i-niacin ne-riboflavin), kanti abakhiqizi bemikhiqizo ye-gluten abanamathuba okusebenzisa ufulawa owenziwe nge-vitamin .

Funda kabanzi: 9 Amavithamini Ongadinga Ukusikhuthaza Uma Ungenayo I-Gluten

Lokhu kungashintsha: I-Glutino inikeza umugqa wayo wokuQala oQinisekile wezitshalo eziqinile (eziqukethe i-iron eyengeziwe kanye namavithamini amaningi), futhi okusanhlamvu okuvamile okungafani ne-gluten efana ne-Chex no-Gluten-Free Rice Krispies kuqinisekiswe ngamavithamini namaminerali. Abakhiqizi abangeGluten bayazi ukuthi lokhu kunokondla okunomsoco, futhi ngingalindela ukubona imikhiqizo ecebile futhi eqinile emakethe ezinyangeni ezizayo.

Ngaphezu kwalokho, abenzi bomkhiqizo abaningi abanama-gluten bakhiqiza imikhiqizo yesinkwa esingenayo i-gluten nge-fibre eningi kakhulu (uma engekho ngaphezulu) kunama-buns amaningi kakhulu.

Kodwa-ke, njengoba imikhiqizo eminingi ye-gluten ingaqinisekisiwe noma isetshenziswe ngamavithamini namaminerali okwamanje, kuzodingeka ugcine iso lokudla okunomsoco ukuze uqiniseke ukuthi uthola izanele zomzimba ezibalulekile ngenkathi ulandela i-gluten- ukudla okukhululekile. Kodwa akufanele udinga ukukhathazeka kakhulu mayelana nekhalori ekudleni okungenalutho: ezinye ziphakeme futhi ezinye ziphansi kunezakhamuzi ezigcwaliswe yi-gluten, kodwa uma udla ukudla okuhlukahlukene, umehluko uzophuma ngisho.