Puas yog Pretzels Puas Noj Txiaj Ntsig Zoo?

Zoo Siab

• Dab tsi yog pretzels?
• Cov lus qhia txog khoom noj khoom haus
• Tsawg dua cov calories ntau dua li lwm cov khoom noj txom ncauj qab ntsev
• Pab raws qhov loj
• Cov lus sau, cov tsw qab thiab cov dips ntxiv rau cov calories
• Sib Tsoo
• Ua los ntawm carbs yooj yim
• Siab nyob hauv cov ntsev
• Hauv qab kab

Pretzels yog cov khoom noj txom ncauj nrov thoob plaws ntiaj teb.

Lawv yog cov tuav ntawm tes, ci ncuav uas feem ntau zoo li lub hauv caug me me thiab nyiam nws qab qab thiab ua rau nws qab.

Thaum lawv cov calories tsawg dua li lwm cov khoom noj txom ncauj zoo ib yam li khoom noj, ntau tus neeg xav tias pretzels puas muaj kev noj qab haus huv.

Tsab ntawv no piav qhia txog dab tsi ua pob ua ntej thiab tham txog seb lawv puas noj qab nyob zoo.

Dab tsi yog pretzels?

Pretzels yog cov khoom noj txom ncauj tau muab ua tshwj xeeb uas ua los ntawm cov hmoov nplej. Lawv tuaj ua ntau hom duab thiab ntau thiab tsawg tiam sis feem ntau yog coj cov duab ntawm cov pob caus me.

Raws li cov lus dab neeg, cov txheej txheem txheej txheej txheej txheej txheej thaum ub tau tsim los ntawm ib tug hauj sam uas ci nws cov dab neeg hauv daim duab no sawv cev rau thov Vajtswv caj npab.

Pretzels tuaj hauv hom mos thiab tawv tawv thiab muaj qhov ci, ci ntsa iab.

Mos pretzels yog loj thiab muaj chewy kev ntxhib los mos. Lawv feem ntau tau txais kev pabcuam ntawm tus kheej nrog rau cov kua ntsw.

Lub caij no, cov pretzels nyuaj yog me me thiab nkig thiab tuaj yeem noj los ntawm cov puv tes. Lawv muaj nyob rau ntawm cov khw muag khoom noj khoom haus thiab khw muag khoom yooj yim, ua rau lawv xaiv cov khoom noj txom ncauj yooj yim.

Txog qhov pretzels tau txais lawv qhov ci, tsaus-xim av tsos, lawv yuav tsum tau kho nrog cov tshuaj sodium hydroxide ua ntej ci. Qhov kev daws teeb meem no ua rau muaj kev hloov tshuaj nyob rau saum npoo ntawm lub khob noom cookie uas tig mus ua ntej xim av thiab ci thaum ci (1).

Pretzels yog cov khoom noj txom ncauj nrov thoob ntiaj teb. Lawv tuaj ob yam: nyuaj thiab muag muag. Kom tau txais lawv lub cev xim av thiab ci iab, lawv tau kho nrog txoj kev daws teeb meem uas ua rau muaj kev sib txawv hauv tshuaj lom neeg thaum tshwm sim.

Cov lus qhia txog khoom noj khoom haus

Cov Pretzels yog cov muaj carbs thiab qis hauv cov rog thiab protein ntau, tab sis lawv muaj qee cov tshuaj fiber thiab B vitamins.

Cov lus hauv qab no qhia cov lus qhia txog khoom noj khoom haus rau pretzels muag thiab tawv. Kev Qhia Txog Txhua Hnub Txhua Hnub (RDI) yog hais txog cov lus pom zoo txog kev noj zaub mov kom ntxaws (, 3).

Ob qho tib si muag muag thiab tawv tawv pretzels yog tsim los ntawm cov hmoov nplej nplej, uas feem ntau yog li ntawm carbs. Koj lub cev zom cov carbs ua cov piam thaj uas nws siv rau lub zog.

Zoo li lwm cov zaub mov ua los ntawm cov nplej, pretzels muaj qee qhov fiber ntau. Pom muaj fiber ntau ua kom lub plab noj qab haus huv thiab lub plab zom cov tsos mob zoo li quav tawv.

Ib txoj kev tshawb fawb ntxiv nrog rau 62,036 tus poj niam pom tias cov neeg uas noj tsawg kawg 20 gram ntawm fiber ntau txhua hnub yuav tsis tshua pom quav tawv dua li cov poj niam uas noj 7 grams lossis tsawg dua txhua hnub ().

Txawm li cas los xij, pretzels tsuas yog muaj qee qhov fiber ntau.

Txawm li cas los xij, muab hais tias feem ntau cov hmoov nplej txhauv ntxiv nrog cov khoom noj khoom haus ntxiv, pretzels muaj qee cov vitamins B, xws li thiamine, riboflavin, thiab niacin. Cov vitamins no pab koj lub cev hloov cov zaub mov ua suab thaj uas tuaj yeem siv rau lub zog ().

Pretzels feem ntau yog carbs, vim lawv cov khoom tseem ceeb yog hmoov nplej. Lawv kuj muaj mentsis tshuaj fiber thiab B vitamins.

Tsawg dua cov calories ntau dua li lwm cov khoom noj txom ncauj qab ntsev

Cov pretzels nyuaj muaj 27% tsawg dua calories yog ib qho kev pab sib luag ntawm cov khoom noj txom ncauj zoo li cov qos yaj ywm kib ().

Uas tau hais tias, muaj ob peb yam yuav tsum nco ntsoov thaum noj pretzels.

Pab raws qhov loj

Ib qho kev ua haujlwm ntawm qhov nyuaj ntawm pretzels yog 1 ooj (28 grams), uas tuaj yeem nyuaj rau kev ntsuas ntsuas kom raug. Yuav luag tag nrho, kev ua haujlwm ib zaug ntawm cov nyuaj pretzels yuav tsum sau ib sab tes tuav.

Txawm li cas los xij, cov kws tshawb nrhiav tau pom tias tib neeg nyiam tias lawv tau noj ntau npaum li cas. Ib txoj kev tshawb nrhiav hauv 32 cov neeg laus noj qab haus huv tau pom tias cov neeg koom nrog kev saib tsis tau cov khoom noj uas lawv tau noj ntau npaum li 10% (,).

Txhawm rau ntsuas qhov muab rau noj kom raug, nws yuav yog lub tswv yim zoo kom siv ntsuas zaub mov, tsawg kawg kom txog thaum koj muaj kev nkag siab zoo dua txog kev ua zaub mov noj rau qhov ntau thiab tsawg.

Ib qho ntxiv, ntau pretzels muag yog qhov loj heev los ua khoom noj txom ncauj. Ib qho nruab nrab (115 grams) cov lus pretzel muag muaj ntau dua peb npaug ntawm cov calories nyob hauv 1-ounce (28-gram) ntawm cov tawv ncauj ua ntej. Mos pretzels feem ntau muaj 300-500 calories ().

Vim hais tias ntawm lawv cov calorie cov ntsiab lus, nws yuav zoo tshaj rau cais cov pretzels muag muag nrog lwm tus neeg lossis faib lawv ua ob lossis peb qhov kev noj txom ncauj.

Cov lus sau, cov tsw qab thiab cov dips ntxiv rau cov calories

Muaj ntau ntau yam sib txawv ntawm pretzels.

Txawm hais tias lub ntsiab ntawm ntau yam yog yooj yim zoo nkauj, qee qhov yog sau nrog txiv laum huab xeeb los yog cheese, thaum lwm tus muaj khoom qab zib txheej. Muaj ntau tus tseem tau ua haujlwm nrog kua ntsw.

Cov riam no ntxiv txhua yam ntxiv qab zib, rog thiab calories rau koj ua haujlwm.

Piv txwv li, muag cov Cinnamon Qab Zib Pretzel los ntawm qhov nrov pretzel saw Auntie Anne's muaj 470 calories, thaum lub sijhawm Pretzel muaj 340 calories. Ib qho ntxiv, cov kua ntsw muaj li 45 txog 170 calories rau ib pluag noj twg.

Dab tsi ntxiv, 1-ounce (28-gram) ua haujlwm ntawm chocolate-npog nyuaj pretzels muaj 130 calories, piv rau 109 calories rau 1-ounce (28-gram) liab ntawm qhov nyuaj, pretzels nyuaj. Tus ntawd yog 16% ntau calories rau tsawg dua pretzels ().

Cov calories tuaj yeem muaj peev xwm ntxiv thaum nrawm ntxiv rau koj cov ntawv hla. Yog tias koj tab tom suav cov calories, koj qhov kev xaiv zoo tshaj plaws yog kom nyiam cov tawv tawv yam.

Ib qho kev pab ntawm nyuaj pretzels yog li 1 ooj (28 grams). Mos pretzels feem ntau loj thiab muaj calorie ntau ntau dua li pretzels nyuaj. Ntxiv cov ntxiv rau ib yam li ntsw cov kua ntsw ntxiv cov calories.

Sib Tsoo

Txawm hais tias lawv yuav muaj kev noj qab haus huv me ntsis dua li lwm cov khoom noj txom ncauj zoo li qos yaj ywm chips, muaj qee qhov downsides noj ntau pretzels.

Ua los ntawm carbs yooj yim

Hmoov tsis zoo, pretzels tsis muaj calorie ntau, txhais tau tias lawv tsis muaj cov khoom noj khoom haus ntau rau lawv cov ntsiab lus hauv calorie.

Lawv muaj ntsev ntau thiab ua cov hmoov txhuv nplej tshiab uas koj lub cev zom kom nrawm dua.

Refined nplej hmoov nplej, tseem hu ua hmoov dawb, yog tsim los ntawm hom qoob mog uas tau muaj cov sab nraud ntawm cov nplej muab tshem tawm. Txoj kev no tshem tawm nws feem ntau ntawm nws cov tshuaj fiber thiab cov khoom noj muaj txiaj ntsig ().

Koj lub cev yooj yim zom hmoov nplej dawb rau hauv cov piam thaj vim tias nws muaj cov tshuaj fiber ntau, uas feem ntau ua rau kev zom zaub mov.

Glycemic Index (GI) ntsuas sai npaum li cas cov zaub mov sib txawv tuaj yeem nce cov ntshav qab zib. Cov piam thaj, cov piam thaj uas koj lub cev siv rau lub zog, muaj GI ntawm 100. Nws muaj cov txiaj ntsig zoo tshaj plaws rau koj cov ntshav qab zib.

Pretzels muaj GI ntawm 80, uas txhais tau tias lawv yog cov zaub mov GI siab thiab tuaj yeem nce koj cov piam thaj hauv ntshav sai heev ().

Ib txoj kev tshawb nrhiav piv noj noj pretzels nrog kev noj cov txiv ntoo sib xyaw. Nws pom tias cov neeg uas noj pretzels tau cov ntshav qab zib tom qab noj mov, thaum cov neeg uas noj lub noob txiv tsis muaj kev hloov pauv rau cov piam thaj hauv ntshav ().

Noj cov zaub mov noj muaj GI ntau tau ua rau muaj kev pheej hmoo ntau ntxiv rau cov ntshav qab zib hom 2.

Ib txoj kev tshawb pom hauv 64,227 tus poj niam pom tias cov neeg uas noj zaub mov GI ntau dua yog 21% feem ntau muaj tus mob ntshav qab zib hom 2 ntau dua li cov uas noj tsawg-GI kev noj haus ().

Pretzels ua nrog cov hmoov txhuv nplej dawb yuav yog qhov kev xaiv zoo dua li pretzels ua nrog cov hmoov dawb dawb. Lawv muaj GI qis dua thiab yog li yuav tsum tsis txhob nce koj cov ntshav qab zib kom nrawm li ().

Siab nyob hauv cov ntsev

Tsoos pretzels yog sprinkled nrog loj nplej ntawm ntsev ua ntej ci. Cov ntsev ntxoo ntxiv rau cov khoom noj txom ncauj thiab tawg ntawm cov tsw rau cov khoom noj txom ncauj me.

Nyuaj pretzels kuj tseem yuav muaj ntsev ntxiv raws li qhov khoom khaws cia kom pab lawv nyob tau tshiab. Qhov tseeb, lawv tuaj yeem ntim ntsev ob zaug nrog kev sib txig sib luag ntawm cov qos yaj ywm chips ().

Ntxiv mus, cov flavours thiab dips tuaj yeem zais cov ntsev ntau, txawm tias lawv tsis saj qab ntsev heev.

Txawm hais tias tsis yog txhua tus yuav tsum tau saib xyuas lawv cov ntsev kom tsawg, kwv yees li 25% ntawm cov neeg noj qab haus huv tau pom tias muaj ntsev rhiab. Qhov no txhais tau hais tias lawv lub cev tsis tuaj yeem tshem tawm cov ntsev ntau heev, uas tuaj yeem ua rau muaj ntshav siab ().

Ntshav siab tau qhia tias koj txoj kev pheej hmoo ntawm kev tuag los ntawm lub plawv tsis nce ntxiv txog 30% ().

Cov pretzels tsis tau yuav yog qhov kev noj qab haus huv rau cov neeg nyiam ntsev.

Pretzels tsis yog qhov tsis muaj mob dabtsi. Lawv muaj ntsev ntau thiab ua cov carbs uas yooj yim, uas ua rau koj cov ntshav qab zib kom sawv nrawm. Cov noob nplej lossis hom ua ntej tsis tau yog qhov kev xaiv zoo tshaj.

Hauv qab kab

Pretzels yog ib qho khoom noj txom ncauj thiab yooj yim uas tuaj yeem nyiam nyob rau ntau qhov sib txawv.

Cov pretzels nyuaj muaj cov calories tsawg dua li cov khoom txom ncauj kib xws li cov qos yaj ywm, tab sis lawv tsis yog khoom noj khoom haus zoo.

Thaum lawv muaj cov tshuaj fiber ntau thiab cov vitamins B, lawv muaj ntsev ntau thiab yuav ua rau koj cov ntshav qab zib kom ntshav sai.

Txawm li cas los xij, pretzels yog qhov kho tau zoo uas tuaj yeem nyiam nyob hauv kev sim.