Ingabe i-gelato noma iyogathi eqandisiwe inempilo? Nakuba womabili ama-dessert enoshukela omningi, iyogathi eqandisiwe inomsoco. Kungakhathaliseki ukuthi ukhetha ini, kunezindlela zokunciphisa ama-calories futhi uthole ukudla okunomsoco okwengeziwe ngempunzi yakho. Zombili zigcwele ama-carbohydrate noshukela, nakuba iyogathi eqandisiwe ngokuvamile inamafutha aphansi futhi iqukethe ama-probiotics asekela impilo yokugaya ukudla.
Ulwazi Lokudla Kwe-Gelato
Ama-Gelato, ama-sundaes, iyogathi eqandisiwe, nama-ice pop amanye ama-dessert aqandisiwe adume kakhulu. I-gelato neyogathi eqandisiwe kunempilo kancane kuno-ayisikhilimu wakudala, kuyilapho ama-ice pop anama-calories ambalwa kodwa anephrotheni ephansi.
Njengoba kungenzeka uyazi, i-gelato iyi-dessert eqandisiwe evela e-Italy. Ngokuvamile kunjalo aminyene, athambile futhi aphansi ngamafutha uma kuqhathaniswa no-ayisikhilimu. Ngakolunye uhlangothi, iyogathi eqandisiwe iqukethe okungenani amaphesenti angu-10 amafutha obisi namaphesenti angu-20 okuqinile obisi. Lokhu kwenziwa ngeyogathi enamafutha aphansi noma enamafutha agcwele, isithelo, ama-sweeteners, nezinongo.
Inani lokudla okunomsoco kwegelato lincike ezithakweni ezisetshenzisiwe. Le dessert eqandisiwe iza ngama-flavour amaningi futhi ingalungiswa ngezindlela eziningi. Izithako zayo eziyinhloko ziyi ubisi, ukhilimu noshukela, kodwa ngokungafani no-ayisikhilimu, awuvamile ukuba namaqanda.
IGelato ingaba nempilo engaphezulu noma encane, kuye ngenani layo lokudla okunempilo. Izinguqulo ezithengwa esitolo kanye nezitolo ezinkulu zivame ukuba noshukela omningi, kodwa ungazenza ekhaya. Nazi ezinye izinhlobo ze-ayisikhilimu ezidumile kanye namaphrofayili azo okudla okunomsoco:
- I-Coconut Gelato: ama-calories angu-200, amaprotheni angu-4g, ama-carbs angu-24g, ushukela angu-19g, namafutha angu-10g ngokuphakela ngakunye (1/2 indebe)
- I-Peach Gelato: amakhalori angu-170, amaprotheni angu-3g, ama-carbs angu-25g, ushukela angu-24g, namafutha angu-7g ngokuphakela ngakunye (1/2 indebe)
- I-Jam Gelato: amakhalori angu-170, amaprotheni angu-3g, ama-carbs angu-25g, ushukela angu-22g, namafutha angu-7g ngokuphakela ngakunye (1/2 indebe)
- I-Espresso Ice Cream: amakhalori angu-140, amaprotheni angu-4g, ama-carbohydrate angu-19g, ushukela angu-18g, namafutha angu-6g ngokuphakelwa ngakunye (3.1 oz)
I-Gelato vs Iyogathi Eqandisiwe: Yikuphi okungcono?
Uma kuziwa ku-gelato ngokumelene neyogathi efriziwe, lokhu kungase kube ukukhetha okungcono. Ngakolunye uhlangothi, Iphakeme ngamaprotheni futhi iphansi ngamafutha. Ngokwesinye isandla, iqukethe amasiko e-probiotic aphilayonjengeLactobacillus bulgaricus.
Njengoba ososayensi beveza, iyogathi eqandisiwe inamagciwane awusizo ambalwa uma iqhathaniswa neyogathi eqandisiwe. Kodwa-ke, lokhu kuyahlukahluka kuye ngohlobo oluthile. Ama-probiotics asekela impilo yokugaya kanye nokusebenza komzimba wokuzivikela komzimba, kusho ukubuyekezwa kukaJanuwari 2012 okushicilelwe ku-International Scholarly Research Notices. Lawa ma-microorganisms aphilayo nawo angathuthukisa i-lipids yegazi, avikele umdlavuza, futhi amise isifo sohudo.
Iyogathi eqandisiwe ayinempilo kuno-ayisikhilimu ojwayelekile. Izinguqulo ezithengwe esitolo ziqukethe ushukela owengeziwe futhi zingangeza ama-intshi ambalwa okhalweni lwakho.
Ucwaningo lwango-June 2017 ku-Nutrition Research luxhumanise ukusetshenziswa kweyogathi eqandisiwe nokwenyuka komthamo wansuku zonke wamandla ngamakhalori angama-23 kuye kwangama-51 uma kuqhathaniswa neyogathi evamile. Le dessert eqandisiwe iye yaboniswa futhi yandisa inani likashukela, amafutha, ne-cholesterol esetshenziswayo. Ngakolunye uhlangothi, abantu abadla iyogathi efriziwe babene- ukwanda kokudla kwe-iron ne-fiber.
Zenzele eyakho iyogathi eqandisiwe
Njenge-gelato noma u-ayisikhilimu, iyogathi eqandisiwe ingase ibe nempilo noma ingabi nempilo, kuye ngezithako ezisetshenzisiwe. I-vanilla efriziwe iyogathi, isibonelo, inama-kilojoule ayi-100, amagremu angu-3 wamaprotheni, namagremu angu-22 ama-carbohydrates, kuhlanganise namagremu angu-16 kashukela ngokuphakelwa ngakunye (240/29 indebe). Ezinye izinhlobo, njenge-buttermilk iyogathi eqandisiwe, zinama-calories afika kwangu-XNUMX namagremu angu-XNUMX kashukela ngenkomishi eyodwa.
Lokhu kudla okunoshukela kuphezulu kancane ngamaprotheni kune-gelato, kodwa umehluko awunaki. Kungakhathaliseki ukuthi udla ukudla okunempilo noma uzama ukudla okunempilo, cabanga ukwenza iyogathi eqandisiwe ekhaya. Okudingayo kukodwa inkomishi plain (noma Greek) iyogathi, izithelo fresh, kanye stevia for ubumnandi (uyazikhethela).
Hlanganisa yonke into ku-processor yokudla, uthele esikhunjini se-ayisikhilimu, bese ufaka iqhwa amahora ambalwa noma ubusuku bonke. Zama iyogathi yesiGreki ukuze uthole amaprotheni engeziwe, i-oatmeal ukuze uthole i-fibre eyengeziwe, noma i-protein powder ukuze uthole ukunambitheka okwengeziwe nokudla okunomsoco.