Popcorn abun ciye-ciye ne mai daɗi da lafiya, matuƙar an shirya shi da abinci mai gina jiki. Yawan kitse da adadin kuzari a cikin popcorn da muke ci a fina-finai sun sha bamban da na ɗanɗano ko babu man shanu.
Tunda wannan abincin a zahiri nau'i ne na kayan lambu (da kuma hatsi), yana ba da wasu lada na gina jiki. Kofin popcorn yana samar da bitamin A, calcium, fiber, magnesium, phosphorous, potassium, carotene, da lutein. Har ila yau, sun ƙunshi fiber (kimanin gram 1.2 a kowace kofi), wanda zai iya rage yunwa da kuma taimaka mana mu zauna a koshi.
Koyaya, adadin kuzari, mai, da abun cikin carbohydrate na popcorn zai bambanta dangane da yadda aka shirya shi. Na gaba za mu bincika bayanin sinadirai na kowane nau'in popcorn don ku iya yanke shawarar nawa ko nau'in nau'in ya fi dacewa don ci dangane da lokacin.
Bayanan gina jiki don iska popped popcorn
Ana yin masarar da aka yi da iska ba tare da man shanu ko mai ba, yana mai da ita mafi ƙarancin adadin kuzari. Kofin irin wannan da aka yi da iska ya ƙunshi:
- Calories: 31
- Jimlar mai: gram 0,4
- Carbohydrates: 6,2 grams
- Abincin abinci: 1,2 grams
- Protein: gram 1
Mafi sauƙaƙa sun ƙunshi yawancin carbohydrates, sannan kuma sunadaran gina jiki. Za mu iya la'akari da popcorn da ba a yi ba a matsayin abincin abincin lafiya, la'akari da cewa yana da ƙananan adadin kuzari kuma ya ƙunshi fiber mai lafiya na zuciya.
Kwayoyin masarar da ba a buɗe ba
Kwayoyin Popcorn sun ƙunshi mai, furotin, carbohydrates, da ruwa. Lokacin da zafi, matsa lamba yana ƙaruwa a ciki, kwaya ta faɗaɗa kuma ta fashe, ta samar da popcorn mai cin abinci.
Idan kun taɓa karanta lakabin akan akwati na kernels na masara, ƙila kun yi mamakin dalilin da yasa popcorn ke da ƙarancin adadin kuzari lokacin da aka tashi. Cokali biyu na ƙwaya da ba a buɗe ba sun ƙunshi:
- Calories: 110
- Jimlar mai: gram 1,5
- Carbohydrates: 22 grams
- Abincin abinci: 4 grams
- Protein: gram 3
Abin da zai iya haifar da rudani tsakanin faɗowa da kernels duka shine cewa lokacin da aka buge, popcorn yana faɗaɗa girman kwaya sau 35-40. Don haka yayin da cokali biyu na kernels mai calorie 110 na iya zama kamar mai yawa, da zarar an dafa shi, adadin zai samar da kusan kofuna 4 na popcorn.
kwayayen masara da man zaitun
Yin amfani da man zaitun na budurwa don dafa ƙwayayen masara a cikin igiyar ruwa zaɓi ne mai lafiya. Yayin da ake fitar da su zai haifar da mafi ƙarancin adadin kuzari, ƙara man zaitun zai ƙara yawan cin abinci mai kyau, wanda zai iya taimakawa wajen magance yunwa, tare da sauran fa'idodi.
Yawan adadin kuzari a cikin popcorn dafa tare da man zaitun zai bambanta dangane da yawan man da popcorn da muke amfani da su. Girke-girke na yau da kullun don dafa su da man zaitun zai sami abubuwan gina jiki kusa da:
- Calories: 55
- Jimlar mai: gram 3
- Carbohydrates: 6,2 grams
- Abincin abinci: 1,2 grams
- Protein: gram 1
Lokacin da muka ƙara mai zuwa pop, har ma da lafiyayyen man zaitun mara kyau, za mu ƙara yawan adadin kuzari saboda kitsen mai yana manne da kernels.
Fats suna da adadin adadin kuzari iri ɗaya ko suna da ƙarfi ko ruwa. Gabaɗaya, mai ya ƙunshi adadin kuzari 120 a kowace tablespoon. Man zaitun yafi yawa monounsaturated mai, wanda zai iya samun tasiri mai amfani akan matakan cholesterol, yayin da man shanu yana da matsakaicin kitsen mai.
Popcorn yi a fina-finai
Ba labari ba ne cewa popcorn na gidan wasan kwaikwayo na kallon ya ƙunshi ƙarin adadin kuzari da mai fiye da samfuran da suka gabata, amma bayanan na iya zama abin mamaki.
Akwai binciken da ke tabbatar da cewa manyan gidajen wasan kwaikwayo na fina-finai yawanci suna raina adadin adadin kuzari a cikin popcorn. Misali, akwai gidajen wasan kwaikwayo na fim da ke tabbatar da cewa matsakaiciyar fakitin ta ƙunshi adadin kuzari 760, amma gwaje-gwajen gwaje-gwaje sun gano adadin kuzari ya kusan kusan 1.200.
Tun da yake mai shirya abincin yakan sarrafa abubuwan da ake amfani da su a cikin gidan wasan kwaikwayo popcorn, abincin popcorn na iya bambanta. Koyaya, kofin 1-kofin bauta na buttered fim din wasan kwaikwayo ya ƙunshi:
- Calories: 92
- Jimlar mai: gram 8.2
- Carbohydrates: 4.4 g
- Abincin abinci: 0,8 grams
- Protein: gram 0,7
Ka tuna cewa yana da wahala ka iyakance kanka ga hidima ɗaya kawai na wannan man shanu, abun ciye-ciye idan ya zo cikin babban akwati.
Microwave Popcorn Bags
Gaskiyar samun damar karanta adadin adadin kuzari da ke ɗauke da popcorn da za mu yi a cikin microwave na iya zama mai dacewa sosai; kawai ka tabbata ka duba adadin kowane hidima kuma kayi lissafin daidai.
Yayin da hidimar faɗuwar man shanu na gidan wasan kwaikwayo ta ƙunshi adadin kuzari 170 da gram 11 na mai a kowace hidima. Wannan yana nufin cewa za ku cinye adadin kuzari 425 da gram 27,5 na mai idan kun ci duka jakar.
Idan kuna fuskantar matsala tsayawa a hidima ɗaya kawai, yi la'akari da siyan ƙaramin buhunan popcorn, waɗanda yawanci ke ba da sabis ɗaya kawai a kowace jaka. Duk da yake zabar ƙananan jaka na iya ci gaba da cin abincin calorie ku, ku sani cewa masana sun ce popcorn na microwave yana da wasu lahani. Yawancin lokaci cSun ƙunshi gishiri mai yawa da ɗanɗanon ɗan adam.
Sayen popcorn mara gishiri na iya zama mafi kyawun zaɓi domin za mu iya sarrafa adadin gishirin da muke ƙarawa kanmu ko kuma za mu iya zaɓe shi da kayan yaji da muka fi so.
Hakanan akwai damuwa game da buhunan microwave masu ɗauke da sinadarai da ake kira perfluorooctanoic acid (PFOA), sinadari iri ɗaya da aka yi amfani da shi a cikin suturar Teflon mara amfani, da perfluorooctane sulfonate (PFOS). Wadannan sinadarai, a cikin adadi mai yawa, suna da alaƙa da ciwon daji, immunotoxicity, karuwar nauyi, canza aikin thyroid, da sauransu.
Yayin da masu amfani ke ƙara fahimtar irin waɗannan nau'ikan sinadarai a cikin abinci, masana'antun sun canza kayan abinci da marufi. Yana da mahimmanci a karanta lakabin don sanin abin da ke cikin abinci, ba kawai don ƙimar sinadirai da adadin kuzari ba.