Ashirin20Akwai ƴan abubuwa da suka fi gamsarwa fiye da kutsattsattsarin kutsawa na popcorn sabo. Amma magani mai daɗi ba zai iya yi muku kyau ba… dama? Ba daidai ba. Domin popcorn na iya zama a lafiyayyen abun ciye-ciye , musamman a lokacin da aka yi iska da kuma mai sauƙi. Wani nau'in hatsi ne mai cike da fiber, wanda ya sa ya zama lafiya kamar yadda yake da dadi. Anan ga yadda ake yin popcorn lafiya a gida, da waɗanne nau'ikan samfuran za ku iya dogara da su daga kantin sayar da.
Shin popcorn lafiya?
Masoyan abun ciye-ciye, murna: Popcorn shine lafiya (sai dai idan kun shafe shi da man shanu da sauran abubuwan da ba su da kyau, amma fiye da haka daga baya). A cewar hukumar Ma'aikatar Aikin Gona ta Amurka , yana da wadata a cikin folate, niacin, riboflavin, thiamin, pantothenic acid, da kuma bitamin B6, A, E da K. Haka nan hatsi ne na kashi 100 da ba a sarrafa shi ba, wanda, bisa ga bayanin. Mayo Clinic , shine nau'in hatsi mafi koshin lafiya kuma muhimmin sashi na abinci mai kyau. Bisa ga asibitin Mayo, dukan hatsi-falo-bakin da aka haɗa - suna da alaƙa da ƙananan haɗarin cututtukan zuciya, ciwon sukari da wasu cututtuka.
Godiya ga dukan matsayin hatsi, popcorn shima yana da yawan fiber kuma ya faɗi ƙasa kaɗan akan ma'aunin glycemic, wanda ke nufin yana ɗaukar lokaci mai tsawo don narkewa kuma ba zai haifar da haɓakar sukarin jini ba.
Kuma, a cewar daya Nazarin Jami'ar Scranton , popcorn ya ƙunshi har zuwa 300 milligrams na polyphenols (antioxidant da ke kare cututtukan zuciya da ciwon daji), wanda ya fi kashi 60 na polyphenols da 'ya'yan itatuwa da kayan marmari ke bayarwa a cikin abincin Amurka na yau da kullum. Hakanan abun ciye-ciye ne mai ƙarancin kalori; guda 5-cop na hidimar agogon popcorn mai iska a cikin adadin kuzari 150 kawai.
Duk da haka, waɗannan ƙididdiga suna nufin popcorn-popped, ko popcorn da aka dafa da iska mai zafi maimakon mai. Riƙe karin man shanu da gishiri yayin da kuke ciki-duka biyun toppings suna da kyau sosai suna hana fa'idodin lafiyar popcorn. Anan ga kwatance tsakanin popcorn-popped da iska da popcorn gidan wasan kwaikwayo:
Gina jiki a cikin kofi ɗaya na fili, popcorn mai iska, ta kowace USDA :
- 30 kalori
- 0 g mai
- 6 g carbohydrates
- 1 g protein
- 0 g sukari
- 1 g fiber
Gina Jiki a cikin kofi ɗaya na popcorn na gidan wasan kwaikwayo na fim ba tare da man shanu ba, daidai da USDA :
- 66 kcal
- 5 g mai
- 4 g carbohydrates
- 1 g protein
- 0 g sukari
- 1 g fiber
Kamar yadda kake gani, kofi ɗaya na gidan wasan kwaikwayo popcorn yawanci yana da adadin adadin kuzari sau biyu (da ƙarin gram 5 na mai) azaman popcorn mai iska. A zahiri, ba wanda ke cin kofi ɗaya na popcorn a fina-finai; wani karamin girman gidan wasan kwaikwayo popcorn ya ƙunshi adadin kuzari 531 da gram 43 na mai, da gram 35 na carbohydrates.
yadda ake kawar da alamun pimples
Amma ba kowa ya mallaki wani ba iska popper (ko yana da wurin ajiya na ɗaya). Ba damuwa. Per da USDA , Kofi ɗaya na popcorn popped a cikin mai yana da adadin kuzari 40 da gram 2 na mai idan aka kwatanta da nau'in da aka yi da iska, don haka har yanzu kuna iya yin wannan lafiya ta hanyar tsohuwar hanyar (ka sani, a kan stovetop ko a cikin wani nau'i mai kyau). Whirley Pop ).
Nasiha 6 don Lafiyayyan Popcorn:
- Don mafi ƙarancin adadin kuzari, yi amfani da bututun iska don yin popcorn a gida.
- Idan ba ku da popper na iska, yi popcorn a kan kuka tare da ɗan zaitun, kwakwa ko man kayan lambu. Popcorn ba zai sha mai da yawa ba, kuma ƙananan adadin mai mai lafiya zai taimaka maka ci gaba da cikawa na tsawon lokaci.
- Gwada sarrafa sashi. Ɗaya daga cikin kofi 5 na hidimar popcorn yana da kimanin adadin kuzari 200 lokacin da aka shiga cikin mai (ko 150 lokacin da iska ta tashi).
- Don kiyaye adadin kuzari da mai a ƙaranci, yi amfani da mai da man shanu kaɗan. Gishiri mai sauƙi don kiyaye adadin ƙarar sodium a ƙaranci.
- Maimakon popping ko topping da margarine (wanda ke da cutarwa trans fats), gwada man zaitun ko man avocado , wanda ke da maganin antioxidants da kitse marasa lafiyan zuciya.
- Tsallake gishiri da kakarin popcorn mai lafiya tare da busassun ganye da kayan yaji. Ƙara ɗanɗanon ku ga popcorn da zarar ya tashi, don haka suna tsayawa ba tare da wani man shanu ba.
Mafi Lafiyar Popcorn Zaku Iya Siya:
Yayin da popcorn na microwave yayi nasara don dacewa, ba shi da lafiya sosai kamar stovetop ko popcorn mai iska. (Yawanci yana da gishiri mai yawa, kitse mai kitse, kayan ɗanɗano na wucin gadi da sinadarai masu ban mamaki.) Idan kuna zuwa hanyar da aka siyo, a nan akwai zaɓin popcorn lafiya guda biyar don zaɓar daga.
Walmart1. Orville Redenbacher's Skinnygirl Butter & Sea Gishiri Microwave Popcorn
160 adadin kuzari, 6g mai, 0 MG cholesterol, 400mg sodium, 28g carbs, 4g fiber, 3g gina jiki.
Kowace karamar jakar da aka riga aka raba ita ce adadin kuzari 160 kawai, kuma ya ƙunshi wasu ƙarin sinadarai (kamar man shanu da gishirin teku).
Amazon2. Quinn Real Butter & Sea Salt Microwave Popcorn
180 adadin kuzari, 11g mai, 5mg cholesterol, 125mg sodium, 17g carbs, 3g fiber, 3g gina jiki.
Kuna da mu a ainihin man shanu da kuma sake a cikin sinadaran hudu (duk abin da muka gane kuma muna iya furtawa.)
Amazon3. Newman's Own Touch na Butter Microwave Popcorn
130 adadin kuzari, 4.5g mai, 0 MG cholesterol, 250mg sodium, 19g carbs, 3g fiber, 2g gina jiki.
Idan aka kwatanta da na yau da kullum mai ɗanɗanon man shanu na microwave popcorn, wannan yana da rabin mai da duk dandano.
Walmart4. Angie's Boom Chicka Pop Sweet & Gishiri Kettle Masara
140 adadin kuzari, 8g mai, 0mg cholesterol, 110mg sodium, 18g carbs, 2g fiber, 1g gina jiki.
Yawancin masarar tukwane ana ɗorawa da sukari; Wannan sigar da aka riga aka yi ta tana da alamar zaƙi kawai kuma kawai gram 8 na mai a kowace hidima.
Walmart5. SkinnyPop Popcorn na Asalin
150 adadin kuzari, 10g mai, 0mg cholesterol, 75mg sodium, 15g carbs, 3g fiber, 2g gina jiki.
A 39 adadin kuzari a kowace kofin, ba ma jin dadi kallon wannan kayan ya ɓace a gaban idanunmu.
mafi kyawun aski don fuska masu santsi
LABARI: Safe + Faɗakarwa Mai Kyau Mai Kyau Kamar Kayan Abinci Na Gaskiya (Kuma Mafi Koshin Lafiya, Hakanan)
