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Ngo nep bao nhieu Calo? An bap nep co beo khong?

Publikálás dátuma 2023.12.18. 3:22

Bap la mot kieu luong thuc thuong gap. Phia ngoai ngo ngot, bap nep cung la loai ngo duoc yeu thich nhat. Khong it nguoi thich an bap nep tuy vay lai chua biet bap nep bao nhieu nang luong? An mac beo khong.

bap nep xuat hien lan dau tien o Chau Hoa Ky Sau do duoc trong thuong gap tai nhieu quoc gia tren toan cau. Qua nay, ngo nep van la mot trong cac cay ngu coc duoc trong quen thuoc. Nhieu nguoi thich an ngo nep bang dang bap nay thom va deo, co the che bien theo nhieu giai phap khac biet. Song bap nep bao nhieu nang luong? Lieu an bap nep bi de tang can khong?

Ngo nep bao nhieu Calo?

bap nep khac thuong bap ngot o cho, ngo nep bi hat mau trang nga, khi chin an het suc deo boi lay kieu tinh bot nhiem ten amylopectin. Nhin phia ben ngoai bap bap nho hon, ngan hon bap bap ngot va trong kha bam bap.

binh thuong, mot bap ngo nep nang ne tam khoang 160g & phan giet an duoc chiem khoang 100g. Theo cac bac si chuyen khoa dinh duong, 1 bap bap nep luoc nang ne khoang tam 150g thi se cung ung tam khoang 250 Calo. Chua ke den, luong Calo cua mot bap ngo nep se thay doi tuy thuoc vao trong luong va cach nau bap ngo.

ben ngoai Calo, bap ngo nep con cung ung nhieu thanh phan dinh duong co loi cho than the la nhu:

Tuy khong phai do an giau protein, nhung ma bap nep cung dap ung mot luong protein co dinh.
Chat xo chu yeu la chat xo khong hoa tan, chiem tu 9 - 15% doi tuong duong chat cua bap bap. Chat xo la mot thanh phan giup do tieu hoa, ho tro duong tieu hoa sinh hoat tron tru va cung cuc bo ich trong viec giup ich giam can.
nhat la, trong ngo nep co nong do tuong doi cao nhung vitamin A, B, D cung vai khoang chat thiet yeu cho than the nhu: Sat, magie, kali...
Trong bap nep mac lay mot chat chong oxy hoa nhiem ten la acid ferulic.
thanh phan zeaxanthin, lutein trong ngo nep cuc ky tot cho thi luc.

An ngo nep co beo khong?

an mot thuc an nao do mang gay ra tang can hay khong, khong phu thuoc hoan toan vao luong nang luong lay trong thuc an do. Moi moi nguoi nen biet cach dac tinh nang luong trong thuc an de sua doi luong nang luong chinh minh nap vao than the toi thuc pham & do uong thuong nhat.

cac bac si chuyen khoa bao rang dinh duong, mot nguoi lon muon giu gin khoi luong hien gio nen nap vao than the 1800 - 2000 nang luong moi ngay. Trong truong hop ban an ngo nep ma van dam bao duoc con so nay, ban se khong so tang can. Nguoc lai, trong truong hop an bap nep nhung khong giam tieu thu nhung loai mon an khac la, khien tong nang luong tieu thu trong 1 ngay vuot qua mong muon cua co the thi viec tang can khong co gi khong de dang hieu.

ban doc khi da biet ngo nep bao nhieu nang luong co nguy co an tam rang trong truong hop an tam khoang 2 - 3 bap bap nep trong mot bua & khong an them bat ky thuc an nao bat thuong, ban van dap ung day du nang luong de giu gin trong luong.

dung ngo nep dung nhu chi dan khong nhung khong gay ra tang can ma lai co kha nang giup ich suy giam can. Trong mot che do dinh duong an kieng, ngo nep co the con con duoc ua dung hon com trang. Ly do la do luong tinh bot va chat dam it hon song luong chat xo lai dat hon. Chat xo cao ho tro moi nguoi cam thay no lau hon. Nho do, chung ta co nguy co lam giam luong an ma khong nhiem mot vai con doi hanh toi. Tieu hoa chat xo cung mat khong it thoi gian hon nen co the can dot chay nhieu Calo hon. Viec do cung cuc ky huu ich cho qua trinh suy giam can.

tong hop mon ngon tu bap nep an khong lo beo

bap nep hap

ngo nep co the nau duoc thanh rat nhieu thuc pham nhu ngo luoc, ngo hap, bap chien, bap nuong mo hanh, xoi ngo... The nhung, bap luoc & ngo hap van la mon it Calo nhat & phu hop voi nguoi nao muon kiem che khoi luong. Ban co the an ngo luoc vao bua sang van cung ung day du Calo cho co the trong 1/2 ngay. Nuoc ngo luoc dung de dung vua ho tro dao thai doc to co the, mat gan lai vua ho tro suy giam can.

bap nau sup

dung ngo nep che bien sup cung la chon loc cua khong it nguoi. Nguyen lieu de che bien sup bap bao gom: ngo nep, ca rot, trung ga, giet ga, bot nang... Mot bat sup bap nep la bua trua hoac bua toi hoan chinh va toan bo duong chat. The nhung, khi an sup ngo ban cung can luu tam toi luong Calo de an mot luong thich hop.

ngo gay salad

bap nep luoc tach hat co the dung de tron salad. Gan ket ngo luoc voi mot vai nguyen lieu la nhu dau ha lay truyen, ca chua bi, xa lach, cac loai rau cu khac thuong... Ban co nguy co tron vai vat lieu nay voi vai dang nuoc sot la mang ngay mot mon an giam can vua ngon lai vua lanh.

neu nhu khong muon tang can, ban nen tranh khoi an bap nep xao mo hanh, bap nep nuong mo hanh…mac Du day deu la mot so mon ngon khong de cuong. Khi che bien bap, han che bo sung them nhung nguyen lieu giau chat beo nhu bo, dau, mo. Chung vua la can nguyen gay ra tang can vua gay tang rui ro mac cac benh tim, huyet ap.

luu y khi an bap nep

ngo lay khong it loi ich voi suc khoe the chat, dac biet la giup do giam can khien khong it nguoi hieu nham an cang lau ngo cang tot. Thuc tien, an rat nhieu bap co nguy co gay ra khong it nguy hai cho suc khoe the chat nhu:

ngo la loai tinh bot chua thong so duong huyet tuong doi cao. Neu nhu an khong it bap co the khien cho duong huyet tang cao, khong tot cho nguoi bi benh dang nhiem benh tieu duong tuyp 2.
bap giau chat xo, dieu nay tot cho he tieu hoa. Song khi an qua nhieu chat xo co the khien cho tang ganh tram trong cho da day.
ngo co nhiem rat nhieu lectin, mot kieu protein ma cac ban chang the tieu hoa. Day la ly do neu nhu an rat nhieu bap co kha nang la nguyen do gay viem ruot, chung benh ruot xuc tien.
ngo chua rat nhieu luong thuc. Trong truong hop tieu thu luong rat lon tinh bot co kha nang gay ra chuong bung, kho tieu.
mot vai nguoi lay the trang nhay cam co the lay kich ung sau thoi diem an ngo. Mot vai bieu hien kich ung thuong gap nhu phat ban, buon non, ho hen...
nhung nguoi mac vai chung benh nhu xo gan, viem loet da day, gian tinh mach thuc quan khong nen an bap.

ngo la mot mon an thuong thay va thuong hay mac mat trong che do an uong kieng giam sut can su dung bien phap bao ve. Hi vong bai viet noi dung tren cua phong kham da khoa Thai Ha da giup ban hieu ro ngo nep bao nhieu Calo va phuong phap an ngo giup ich giam can huu hieu.

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