Sidee Calories ugu Cunno Cunto-bilaash ah

by Jane Anderson

Qaar badan oo ku dheh Raashin Cunto bilaash ah oo dheeri ah, laakiin miyay dhab yihiin?

Sida caansanaanta cuntada aan lahayn gluten-la'aanta sida qalabka miisaanka-lumo ayaa kora, qaar ka mid ah cunto-diidiyeyaasha ayaa dib u riixay, iyaga oo sheegaya in cuntooyinka gluten-la'aanta ah ay u muuqdaan inay ka sarreeyaan kalooro iyo dufan (oo sidaas darteedna aan ku habboonayn miisaanka lumitaanka) intii caadiga ahayd, sarreen cuntooyinka ku jira.

Laakiin waa xaqiiqda dhabta ah ee runta ah?

Guudmarka

Guud ahaan, maya, maya, maya. Marka la barbardhigo madaxa madaxa, cuntooyinka caadiga ah ee gluten-la'aanta ah sida rootiga, cuntooyinka fudud, buskudka iyo keegga ayaa dhab ahaantii qiyaastooda isku mid ah kalooriyooyinka, dufanka iyo karbobada sida mawduucyada gluten-buuxa.

Qaarkood way yar yihiin, qaarna waxay leeyihiin wax badan, laakiin celcelis ahaan, waxay ku saabsan tahay siman.

Sida nooc kasta oo sheyga ah (yiraahdo, shukulaatada shukulaatada shukulaatada), waxaa jiri doona isbeddel wayn oo kala duwan oo u dhexeeya noocyada iyo noocyada. Sidaa darteed, iibsadaha iska ilaali, oo had iyo jeer akhri qoraalka. Laakiin haddii aad doorato noocyada cuntooyinka aan caadiga ahayn ee gluten-oo, ugu muhiimsan, ha cunin wax ka badan intii aad rabto haddii ay ahaayeen gluten-ka buuxsamay - waa in aanad isticmaalin kaloori ka badan intii aad lahayd waxaad sii joogtay cunto caadi ah.

Halkan waa sida alaabooyinka kala duwan ay u burburiyaan kalooriyada, dufanka, carbuunta iyo fibreerka, oo leh tusaalooyin gaar ah oo kasta. Marka la heli karo, waxaan isku dayey inaan isbarbardhigo alaabooyinka gluten-ka buuxsamay iyo kuwa aan lahayn gluten-ka oo ka soo calaamadeysan isla (ie, Betty Crocker) si loo sameeyo isbarbardhigga ugu macquulsan.

Kibis

Mucaaradka waxaa laga yaabaa inuu yahay badelka badalida gluten la'aanta ah ee la soo iibsaday, sidaas awgeed tirada kalooriyadu waa mid muhiim ah.

Cilmi-baaristaydu waxay muujinaysaa in roodhida aan lahayn gluten-ka uu ka yaryahay kalooriye-cufan inta uu ka shaqeynayo gluten-ku-jira miisaanka -kulmarka 20 ilaa 30 calories-ka ah laba xabbadood oo sanduuq ah-laakiin waa inaysan kuugu filnayn inaad ka welwesho haddii aadan qarash bixin maalinta oo dhan cunista saanwaynaha.

Halkan waxaa ah saddex roodhid oo aan caan ahayn oo aan caadi ahayn, marka la barbar dhigo roodhida gluten-ku salaysan:

Canyon Bakehouse 7-Grain Root wuxuu ka kooban yahay 90 kalori oo ku jira 34 gram oo adeeg ah (qiyaastii hal xabo), 1 garaam oo baruur, 18 garaam oo carbohydrate ah iyo 2 garaam oo fiber ah. Isu barbardhiga Cuntada Nooca Dabiiciga ah ee 12-macmacaan ah ( rooti qamadi ku salaysan), kaas oo ka kooban 82 qiyaasaha 34 gram oo adeeg ah (qiyaas ahaan laba-meelood laba oo jeex ah), 1.4 garaam oo baruur, 14 garaam oo karbohidraat iyo 1.4 garaam fiber. Badeecada Canyon Bakehouse waxay ka kooban tahay 16 qiyaasood oo dheeraad ah laba duuduub, laakiin wuxuu leeyahay wax yar oo dufan iyo wax yar ka badan.
Udi ee "Gluten-Free White Sandwich Bread" waxaa ku jira 70 kalori halkii giigba (qiyaastii 24 garaam), 2 garaam oo dufan ah, 11 garaam oo caraf ah oo ka yar 1 garaam oo fiber ah. Dhanka kale, hal xabbad oo dabiici ah oo loo yaqaan 'Whitewheat Nature Bread' (qiyaastii 26 garaam) ayaa ka kooban 55 calories, wax ka yar 1 garaam oo baruur, 12 garaam oo karoon iyo 2 garaam oo fiber ah. Waxyaabaha Udi-ga ayaa hubaal ka kooban kalooriyo badan iyo dufan badan, laakiin waxay ka kooban tahay carbisyo yar (muhiim haddii aad raacdo barnaamijka cunto-yarida ee hooseeya).
Rootiga roodhida roodhida roodhida roodhida ah wuxuu ka kooban yahay 100 kaloori halkii maris (qiyaastii 37 garaam), 2.5 garaam oo baruur, 18 garaam oo caraf ah iyo 2 garaam oo fiber ah. Dhanka kale, rootiga Rudi Cunnuun Raisin (Ruudi's version of wheat-ku salaysan oo isku mid ah) waxaa ku jira 90 kalori per slice (qiyaastii 37 garaam), 1.5 garaam oo baruur, 19 garaam oo karoon iyo 1 garaam oo fiber ah. Kala duwanaanta gluten-la'aanta waxaa ku jira 10 kaloori oo dheeraad ah iyo 1 garaam oo dheecaan ah oo dufan ah, laakiin sidoo kale wuxuu leeyahay fiber badan.

Qeybta hoose: Haddii aad si taxaddar leh u dooratid rooti-kaaga gluten-free, waxaa laga yaabaa inaad ka heli karto mid aad u qurux badan oo aad dooratay xulashada hore ee gluten-buuxiyey ee calories, baruurta iyo fiber.

Badarka

Dalagyo badan oo la heli karo ayaa ah qoyaan la'aan aan-lahayn-Khafiif ah oo khafiif ah iyo jimicsi dhoobo iyo Cocoa. Sidaa daraadeed, kalooriyada ku jirta baaquli ee bakeeriyada aan caadiga ahayn ee gluten-la'aanta ah waa isku mid iyadoo aan loo eegin haddii aad raacdo cunto-la'aanta aan lahayn gluten-ka iyo haddii kale.

Waa kuwan sida noocyada caamka ah ee siriyaalka ah ee isbarbardhigaya gluten-ka buuxsamay (hal kiis) iyo foomamka aan lahayn gluten-free:

Cheerios (oo hadda lagu sameeyay gluten-free) waxaa ku jira 100 kalori, 2 garaam oo dufan ah, 20 garaam oo caraf ah iyo 3 garaam oo falcelis ah. Dhanka kale, Nature's Path Whole-O (bedelka gluten-free ee Cheerios oo aan ku jirin miro) waxaa ku jira 104 calories, 1.5 garaam oo baruur, 25 garaam oo karamari ah, iyo 3 garaam oo falcelis ah. Taasi waa farqiga 4 kalori iyo 0.5 garaam oo dufan ah oo loo adeego ... midna maaha inaad aragto. Xaqiiqda ah in Cheerios hadda loo aqoonsan yahay gluten-free muujinaysaa sida laydhku u kala firirsan yahay gluten-free iyo waxa loogu yeero cuntada "caadiga ah".

Xayawaanka Bariisiga Bariiska Bariiska , oo dad badani soo jeesteen markii Kellogg uu joojiyay maadada "glisen-free Rice Krispies", oo ay ku jirto 110 kalori 30 grams oo badar ah (qiyaastii seddex koob oo koob), 1.5 garaam oo baruur, 24 garaam oo caraf ah iyo 2 grams ee fiber. Dhanka kale, Kellogg's Original Rice Krispies (oo aan lahayn gluten-free) waxaa ku jira 118 calories 30 gram (waxoogaa ka badan hal koob), dufanka shaaha oo kordhay, 26 garaam oo karoon iyo wax ka yar 1 garaam oo fiber ah. Sidaa darteed, kalluunka aan lahayn gluten-la'aanta ayaa leh wax yar oo kalooriyaal ah, xoogaa dufan iyo waxoogaa dheellitir dheeri ah oo ka badan kuwa tartanka-gluten-buuxiyey.

Khadka ugu hooseeya: Dalagyada gluten-free iyo gluten-ka buuxsamay ayaa ah kuwo la barbar dhigi karo kalooriyeyaasha, dufanka, xargaha iyo fiilada.

Raashin Cuntada ah

Qaar ka mid ah cuntooyinka qashinka ah - bataatooyinka baradhada, tusaale ahaan - waa dabiiciyan aan lahayn gluten-free, sidaas darteed ma aha arrin muhiim ah haddii aad raacdo cunto-ku-gafka-la'aanta; ma isticmaali doontid qiyaaso dheeraad ah adiga oo dooranaya. Cuntooyinka kale ee cunnada fudud, sida pretzels iyo qashinka, waxay ku yimaadaan labadoodaba gluten-buuxsamay iyo gluten-free.

Halkaan waxaa ka mid ah kalooriyooyinka, dufanka iyo karbashooyinka cuntooyinka caadiga ah:

Glutino stetzel sticks (taas oo ah gluten-free) waxay ka kooban tahay 120 calories halkii ounce, oo lagu daray 3.5 garaam oo dufan, 24 garaam oo karbohidrat iyo 3 grams fiber. Dhanka kale, Rold Gold Pretzel Sticks (gluten-ka kooban Frito-Lay brand) waxaa ku jira 100 calories per ounce, dufan eber, 23 garaam oo karoon iyo 1 garaam oo fiber ah.
Snyder ee kaarbiyuutarka lafdhabarta ee Hanover gluten-free-ka waxaa ku jira 112 kalori halkii ounce, 1.5 garaam oo dufan ah, 24 garaam oo karbohidraate ah iyo wax fiyuus ah. Dhanka kale, Snyder's Stickers-ka caadiga ah (oo ah qamadi-ku-salaysan) waxay ku jiraan 102 caloriye per / ounce, 1 garaam oo baruur, 23 garaam oo karoon iyo 1 garaam oo fiber ah. Sida iska cad, pretzels-gluten-free-ka waxaa ku jira kalooriyo badan waxaana ku jira baruur ka badan inta caadiga ah, laakiin
Shax Gluten-Crackers (oo la mid ah milixda) waxaa ku jira 130 kaloori halkii 30 garaam (qiyaastii shan karoon), 3 garaam oo dufan, 24 garaam oo caraf ah iyo in ka yar 1 garaam oo fiber ah. Dhanka kale, Nabisco Original Premium Saltine Crackers (oo ku jirta gluten) waxay leedahay 140 calories 32 gram (qiyaastii 10 crackers), 3 garaam oo dufan ah, 24.2 garaam oo carbuun iyo soodheer la'aan. Xaaladdan, qashinka "gluten-free crackers" waxay leeyihiin kalooro yar laakiin waxay ku saabsan tahay isku mid ah baruurta sida nooca qamadida ku salaysan.

Qeybta ugu hooseysa: Pretzels-gluten-free-ka ayaa laga yaabaa inay noqoto waxoogaa ka badan oo ka badan noocyada gluten-y, laakiin qashinka "gluten-free crackers" ayaa laga yaabaa inay yaraadaan. Xaqiiqdii waa kiis iibsade ah.

Mix Make

Marka ay soo baxdo, kalooriyada isku darka ah ee shukulaatada shukulaatada ma kala duwanaan inta badan inta u dhaxeysa noocyada gluten-free iyo gluten-buuxsami. Waa kuwan waxa aan helay:

King Arthur Flour Gluten-free Chocolate Cake waxaa ku jira 280 kalori oo la diyaariyey (baakad 1/14, 45 garaam), oo lagu daro 14 garaam oo baruur ah, 37 garaam oo carbuun iyo 2 garaam oo fiber ah. Betty Crocker Shirkadda Cuntada ee Gluten-Free Devil waxay ka kooban tahay 260 kaloori oo loo diyaariyey sida lagu faray (1/10-ba, 43 garaam), oo lagu daro 12 garaam, 36 garaam oo karoon iyo 1 garaam oo fiber ah. Dhinaca kale, Betty Crocker Supermoist Devil's Cake Cuntada (noocyada gluten-buuxiyey) waxaa ku jira 280 kalori oo loo diyaariyey sida lagu faray (1/10-ba, 43 garaam), oo lagu daro 14 garaam oo dufan ah, 35 garaam oo karoon iyo 1 garaam oo fiber ah. Xaaladdan oo kale, isku dhafka ayaa si aad ah u la mid ah, inkastoo laysku daro walxaha "Arthur gluten-free" oo ka kooban wax badan oo fiber ah.

Qeybta ugu hooseysa: Waxaad ku eedeyn kartaa kalooriyada ama dufanka ku jirta maadada shukulaatada aan lahayn gluken-free adigoo miisaankaaga kor u kaca, maaddaama guud ahaan nafaqada ay u dhowdahay kuwa ku jira maadada gluten-buuxa.

Kukiyada iyo isku darka

Sida rootiga aan caadiga ahayn, Kukiyada aan bilaashka ahayn ee la iibsado waxay u egtahay in ay ka kooban yihiin kalooriyaal ka badan inta ay ka mid yihiin kuwa ay ka buuxsamaan gluten-ka, laakiin waxaad arki doontaa oo kaliya faraqa dhabta ah haddii aad cuni kartid bacda oo dhan hal fadhiya (laguma talin iyadoon loo eegin waa maxay cuntooyinka aad soo socotid).

Si kastaba ha ahaatee, iskudhafyada "Gluten-free" ee qasacadeysan, si kastaba ha ahaatee, waxay si fiican u daba-galaan kaloori-caqli marka la barbardhigo kuwa ay ka midka yihiin gluten-ka.

Halkan waxaa ku qoran faahfaahinta koobiyaal caan ah oo isku dhafan:

Kukiyada Chips Chips Chips (Guuleystaha Abaalmarinta Xulashada Shahaadada ee 2012-ka ee "Best Gluten-Free Cookies") waxaa ku jira 106 kalori 20 gram oo buskud ah (qiyaastii hal mar iyo koobab shanaad), oo lagu daro 4.7 garaam baruur, 15 garaam oo karoon iyo maadada elektarooniga ah. Pamela's Chunky Chips Chips Chip chip (gluten-free to less than 5 parts per million) waxaa ku jira 104 kaloori halkii 20 garaam oo buskud ah (qiyaastii 5-lixaad oo ah cookie), oo lagu daray 5.2 garaam baruur, 12 garaam oo karoon iyo wax ka yar 1 garaam oo ah fiber . Dhanka kale, Chips Ahoy chips cookies oo khudrado ah waxaa ku jira 94 kaloori halkii 20 garaam oo buskud ah (qiyaastii hal iyo saddex caano), iyo 4.7 garaam oo baruur, 12.3 garaam oo karoon ah iyo in ka yar 1 garaam oo fiber ah. Xaaladdan, shukulaatada gluten-y chips-ka waxay ka yar yartahay in ka badan noocyada gluten-free.

Isku darka:

Isku darka bacriminta Bob's Red Gluten-Free Chocolate waxay ka kooban tahay 130 kaloori haddii loo diyaariyey sida lagu faray (25 garaam halkii qadar ee 24 jeer baako halkii baako), oo lagu daro 5 garaam baruur, 20 garaam oo karoon iyo 1 garaam oo fiber ah. Betty Crocker Isku darka shukulaatada ee "Gluten-Free Chocolate Chip" wuxuu ka kooban yahay 150 kaloori haddii loo diyaariyo sida lagu faray (27 garaam halkii adeeg iyo 20 baako halkii baako), oo lagu daro 7 garaam oo dufan ah, 23 garaam oo karoon iyo wax ka yar hal garaam oo fiber ah. Dhanka kale, Betty Crocker waa isku darka badarka shukulaatada ah (qashinka caadiga ah ee qaxwada leh) wuxuu ka kooban yahay 170 kaloori haddii loo diyaariyey sida lagu faray (28 garaam halkii adeeg ee 18 baako halkii baako), 8 garaam oo dufan ah, 21 garaam oo karoon iyo wax ka yar 1 garaam oo fiber ah.

Qeybta ugu hooseysa: Marka ay timaado shukulaatada shukulaatada ah, noocyada alaabada ka sameysan ee gluten la'aanta ah ee laga iibsado waxaa ku jiri kara kalooro iyo dufan badan marka loo eego midabka gluten-buuxsamey, laakiin dhabta ayaa dhab u ah isku darka isku darka. Haddii caloriga iyo baruurta ay yihiin walaac, waxaa laga yaabaa inaad u baahato inaad adigu sameysid.

Miisaanka Dhimashada Miisaanka Cunto-la'aanta ah

Haddii aad raadinayso macluumaad dheeraad ah oo ku saabsan miisaanka khasaarinta adoo raacaya cuntooyinka aan lahayn gluten-free, waxaa halkan ku yaal khayraad wanaagsan:

Waxa kale oo aad xiiseyn kartaa sida barnaamijyada cuntooyinka kala duwan ay u shaqeyn doonaan haddii aad gluten-free:

Waad sameyn kartaa Atkins haddii aad tahay Gluten-Free?
Miisaanka Dhiirrigeliyaha iyo Cunto-bilaashka ah - Cunto wanaagsan?
Miyuu Xeebta Koonfureed Cunto-Cunto-La-Si-Bilaash ah?
Ma raaci kartaa labada Jenny Craig iyo Cunto-Cunto-bilaash ah?
Nutrisystem ma bixiyaan xulasho aan-ku-talagal ahayn?

Ereyga ka

Xitaa haddii kaloriciyadu ay u dhiganto qiyaasta gluten-buuxsamida iyo kuwa aan lahayn gluten la'aanta, dhinacyada kale ee nafaqadu waxay noqon karaan kuwo ka siman. Tusaale ahaan, badeecooyin badan oo gluten-ka buuxsan waxaa lagu sameeyaa bur cad oo lagu qurxiyo (taas oo ay ku jirto faytamiin iyo waxyaabo badan oo muhiim ah vitamin B, sida folic acid, niacin iyo riboflavin), halka kuwa wax soo saarka leh ee gluten la'aanta ah ay u badan tahay in ay isticmaalaan burka fitamiin leh .

Faahfaahin dheeri ah: 9 Vitamiin Waxaad ubaahan kartaa inaad kiciso haddii aad tahay Gluten-Free

Tani waxay noqon kartaa isbeddel: Glutino waxay bixisaa khudradda Bilowga ah ee Siiriyaalka Deyrta leh (oo ay ku jiraan feero dheeri ah iyo fiitamiino badan), iyo firilayda aan caadiga ahayn ee gluten la'aanta ah sida Chex iyo Gluten-Rice Krispies waxay ku xiran yihiin fitamiino iyo macdan. Warshadaha Gluten-free waa ay ka warqabaan yaraanta nafaqada, waxaanan rajeynayaa in aan arko badeecooyin dheeraad ah oo la xoojiyey iyo suuqyada bilaha soo socda.

Intaa waxaa dheer, soosaarayaasha wax soo saarka badan ee gluten-la'aanta ah ayaa ka shaqeeya alaabta rootiga aan lahayn gluten-free oo leh fuud badan (haddii aysan ahayn wax ka badan) marka loo eego midhaha maqaarka oo dhan.

Si kastaba ha noqotee, maaddaama badi walxaha gluten-free aan la xoojin ama fitamiin iyo mineraaliya hadda, waxaad weli u baahan doontaa inaad isha ku haysid codsigaaga nafaqada si aad u hubiso inaad helayso nafaqooyin ku filan inta aad raacdo gluten- cunto bilaash ah. Laakiin uma baahnid inaad ka walwasho kalooriyada cuntooyinka aan gluten-ka ahayn: qaar ayaa sarreeya, qaarna way ka hooseeyaan laydhka shahwada, laakiin haddii aad cuntid cuntooyin kala duwan, khilaafaadka ayaa xitaa bixi kara.