Kune vamwe vanhu, hapana chinhu chinogutsa kupfuura chekudya chepakake chinotyisa mangwanani. Iyi yepamusoro-carbohydrate yekushambidzira inogona kupa simba rakakwana kuti rive nerukudzo rwezuva nezuva. Asi mapekeki ane utano here? Kwete nguva dzose. Asi, kana iwe uchida kutanga zuva rako ne-fluffy stack, kune nzira dzekuchengeta pancake makorikiti uye pancake carb inowedzera pasi kuitira kuti iwe unogona kuisanganisira mukudya kwakakwana.
Pancake Nutrition Facts
| Pancakes Ane Butter uye Syrup Nutrition Facts | |
|---|---|
| Kushumira Kukura 2 keke (232 g) | |
| Per Serving | % Daily Value * |
| Calories 520 | |
| Maoriro anobva kuFat 126 | |
| Total Fat 14g | 22% |
| Saturated Fat 5.9g | 29% |
| Polyunsaturated Fat 2g | |
| Monounsaturated Fat 5.3g | |
| Cholesterol 58mg | 19% |
| Sodium 1104mg | 46% |
| Potassium 250.56mg | 7% |
| Carbohydrates 90.9g | 30% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Protein 8.3g | |
| Vitamini A 6% · Vitamin C 6% | |
| Calcium 13% · Iron 15% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Pancake nemasikirwo toppings akaita setirasi uye sirasi inopa makuru makoriori, mafuta, uye kunyanya makhahydrates. Sezvo mapekeki asingawanzo kupa chero fiber, iwe uchadya 90 gramu e-carbohydrate uye 90 carbs apo iwe unowedzera mukudya uku.
Asi nhamba yako yose yezvokudya inotarisana nehutano hwako. Nhamba dziri pairira (inoratidzwa) inoshanda chete kune rimwe chete rinoshandiswa zvepakeki iro rinongova mapejiki maviri maviri. Vakawanda vanodya mwoyo vanodya mashizhaki gumi nemasere uye kaviri muwandu wetirasi uye sirasi zvakare.
Kana izvozvo zvichita sezvakudya zvekudya zvepancake yako, iwe unodya zvinodarika 1000 maorikori kana iwe uchizvipira. Uye kana iwe ukawedzera bhakoni kana soseji, nhamba yacho inogona kudengenyeka.
- Kana iwe ukadya zvipembenene zviviri zvemasikironi , iwe uchawedzera 74 makorikiti, 6 gramu eprotheni, 6 magamu emafuta uye 2 magamu emafuta akazara kudya kwako.
- Kana iwe ukadya miviri yegorosi musaga , iwe uchawedzera 88 makorikiti, 5 gramu eprotheni, 7 magamu emafuta uye 2 magamu emafuta akazara kudya kwako.
Kana iwe uchifarira nhamba yepakake makorikori oga (kwete sirasi kana bhotela), inogona kuvimba kana iwe uchiita kubva pakutanga kana kuti iwe unotenga kusanganiswa kwepamberi.
Single Pancake Nutrition Facts (Maererano neDADA Data)
- Chimwe chekiki duku (3 "kumativi ose) chakaitwa kubva pakatarisa chinopa 30 makorikori, 1 gramu yeprotheni, 5 gramu e-carbohydrate, 0 gramu ye fiber uye 1 gramu yehuga
- Chimwe chepakati chepancake (5 "kumativi ose) chakagadzirwa kubva pakatarisa chinopa 93 makorikori, 2 gramu eprotheni, 15 gramu e-carbohydrate, 0 gramu ye fiber uye 2 gramu ehuga
- Rimwe guru guruji (7 "kumativi ose) rakagadzirwa kubva pakatarisa rinopa 186 makorikiti, 4 gramu eprotheni, 30 gramu yemakrohydrate, 1 gramu ye fiber, uye 5 gramu ehuga.
Saka chikamu chinosanganiswa chinokanganisa sei? Izvo hazvisi zvakawanda zvakasiyana kubva pane brand to brand. Uye zvakasiyana-siyana zvakasiyana-siyana zvinopa chikafu chakafanana chepancake. Saka kana ukasarudza buttermilk, gorosi, kana kunyange yakakwana yepascake mix, iwe ungangodya kudya zvakafanana makoriyumu uye michina.
Kushanda kamwechete kwekapake mix is cup-third cup which makes about four-inch pancakes.
Sezvakagadzirirwa, mapakeke eparcake mix achapa anenge 250 makori, 8 magamu emafuta, 8 gramu eprotheni, 37 gramu e-carbohydrate, uye magiramu manomwe eshuga. Iwe unogonawo kutarisira kudya anenge 800 milligrams ye sodium pakushanda.
Ko Zvakadini neCorories muAffles?
Kazhinji kacho, waffle batter yakafanana nepascake batter, saka mishonga yezvokudya haina kusiyana zvikuru. Kazhinji, "7" yakapoteredza yakawanda inopa 218 makorikiti, 11 gramu emafuta, 25 gramu yemakinhydrate, uye magiramu matanhatu emapurotini.Sezvakaita mapundu, nhamba chaiyo inotarisana nehukuru uye zvigadzirwa zvinoshandiswa.Unogona kuita waffles nekamba cheese uye flaxseed , somuenzaniso, nokuda kweproteiniti yakawedzerwa uye fiber, kuitira mangwanani kubata neanenge 340 makoriro imwe neimwe.
Ndezvipancake Zvine Utano Here?
Pancakes ichatsigira kamudirodhiro yako kudya kwezuva. Mumuviri wako unoshandisa makhahydrates semugove wekutanga wemafuta, naizvozvo chikafu ichi chinokosha. Asi vazhinji vanodya noutano vanokurudzira kuti iwe uwane carbs yako yezuva nezuva kubva kune yakanakisisa mhepo. Pancake kazhinji haisi kuwira muchechi iyoyo.
Pancake uye zvinokonzera pancake zvinowanzogadzirwa kubva kuupfu hwakagadzirwa. Kuvandudzwa kwezvokudya ndevaya vakange vane mishonga yakawedzerwa panguva yekugadzira. Muzviitiko zvakawanda, mishonga (yakafanana nemavhithamini nemaminerari) anobviswa uye dzimwe dzadzo dzinowedzerwa zvakare munguva yekugadzirisa.
Saka zvakagadzirirwa kudya zvakashata kwauri? Kwete hazvo, asi kana iwe uchidya ukagadzirisa michero yechingwa iwe pfupi-shandura iwe kubva pane kudya-ushamwari fiber nezvimwewo zvinovaka muviri. Iyo upfu hwakagadziriswa mumapakake pamwe chete nehutu hwakawedzerwa uye sirasi inogona kuwedzera shuga yako yeropa nokukurumidza uye zvinozosiya iwe uine nzara nguva pfupi pashure pacho.
Uyewo, kana iwe ukatenga mutambo wepencake, unogona kuwana mukana wekutengesa mafuta pamwe nekudya kwako. Mamwe marongerwo anosanganisira zvishoma mafuta e-hydrogenated (trans mafuta). Nyanzvi dzezvehutano dzinokurudzira kuti iwe upedze kana zvachose kudzivisa kudya nemafuta ekutengesa.
Nzira Dzakanaka Yokugadzirira Pancakes
Saka pane imwe nzira yekuita kuti kudya kwepakake kuve kwakanaka here? Ehe saizvozvo! Kana iwe ukasanganisira chikafu chinonaka chekudya chemanheru muurongwa hwekudya wevhiki nevhiki , edza kutevera mazano mashomanana ekuchengetedza ivo muzasi mune shuga, muzasi mumafuta uye muzasi mumakori.
- Ita zvingwa zvepakake kubva pakarepo kunze kwekusanganiswa. Nenzira iyo iwe uchadzivisa chero mafuta anotengesa angave angavanda mune zvigadzirwa.
- Shandisa upfu hwakakwana hwegorosi kuti uwane zvishoma zve fiber pamwe chete nezvokudya zvako kuti uwedzere satiety.
- Panzvimbo yekutsvaga mapundu ako mumafuta kana mafuta, shandisa mbanje isina mbatya panokuderedza mafuta ako kudya.
- Dzoka sirasi nehotela. Tambanudza mapekeki ako ane michero ye-nutrient-blueberries, raspberries kana strawberries.
Healthy Pancake Recipes
Kana iwe wakagadzirira kuedza mukicheni uye uchiedza kupora mapapanete ane hutano hwakanaka, funga imwe yezvinyorwa izvi kugutsa chero munhu anodya.
- Gluten-isina Buckwheat Pancake Recipe
- Low Carb Pumpkin Pecan Pancake Recipe
- Allergy-Friendly, Egg-Free Pancake Recipe
Yeuka kuti rimwe chete, rinogadzirisa brunch kana kudya kwekudya zvokudya hazvibviri kukanganisa urongwa hwako hwekudya hwakanaka. Asi sezvo pancake makorikori anogona kuwedzera nokukurumidza uye kudya kwepakake hakusi kwakakwana, ichi ndicho chikafu chamungada kufarira zvishoma. Edza kuwedzera zvimwe zvekudya zvinovaka muviri kune chirongwa chako chekudya kuti uchengetedze hutano hwako hwakanaka uye uremu hwako munzira.