Ngaba iiCheerios zisempilweni? Izondlo, iincasa, kunye nokunye

Umxholo

• I-Cheerios iqulethe izondlo ezininzi ezibalulekileyo
• Banobubele bomntwana
• Zingaphi iintlobo zeCheerios ezikhoyo?
• Iitshomi ezantsi
• Iphantsi kakhulu kwiprotheni
• Ngamana ukupakisha iswekile
• I-Cheerios zithathwa njengokutya okucutshungulwayo
• Iicheerios zinokubandakanywa njengenxalenye yesondlo esifanelekileyo
• Umgca wezantsi

Ukusukela oko baziswa ngo-1941, ii-Cheerios bezisisiseko kwimizi e-United States.

Bahlala enye yezona zitya zakusasa zidumileyo kwimarike kwaye ngoku ziyafumaneka kwihlabathi liphela.

Nangona zithengiswa njengezondlo, unokuzibuza ukuba ngaba iiCheerios zikhetho olusempilweni- kwaye iintlobo ezahlukeneyo zithelekisa njani.

Eli nqaku liphonononga izondlo zeCheerios, incasa, kunye nezantsi ukukunceda ubone ukuba ngaba zilungile na kwisiqhelo sakho.

I-Cheerios iqulethe izondlo ezininzi ezibalulekileyo

I-Cheerios yenziwe ikakhulu kwi-oats epheleleyo.

Zonke iinkozo ziqulathe zonke iinxalenye zengqolowa, ke zihlala zinika izakhamzimba ezingaphezulu kokutya okusulungekileyo. Ngaphezu koko, ukutya ukutya okuziinkozo okunefayibha kunokunceda ukuthoba i-cholesterol nokunciphisa umngcipheko wesifo sentliziyo ().

Ngapha koko, ii-Cheerios ziphantsi kweekhalori kunye namafutha. Baye baqhayise izondlo ezininzi ezibalulekileyo abantu abaninzi abangazifumani ngokwaneleyo, ezifana nefayibha kunye ne-vitamin D (,).

Ngokuqaphelekileyo, ikomityi enye (28 gram) yee-Cheerios ibonelela nge-45% yeXabiso lemihla ngemihla (i-DV) yentsimbi, apho abantu abaninzi basilela khona. Le minerali idlala indima ebalulekileyo kuthutho lweoksijini emzimbeni wakho wonke,,).

Nangona kunjalo, gcinani engqondweni ukuba uninzi lwezi zinongo, kubandakanya i-iron, i-vitamin B12, kunye ne-vitamin D, zongezwa ngexesha lokulungiswa kwaye azenzeki ngokwendalo.

Ikomityi enye (i-28 g) ye-Cheerios ecacileyo ngaphandle kobisi ibonelela ():

• Iikhalori: 100
• Amafutha: 2 iigrem
• IiCarbs: Iigrama ezingama-20
• Ifayibha: Iigrama ezi-3
• Iswekile: 1 gram
• Iprotheni: Iigrama ezi-3
• Vitamin A: I-10% ye-DV
• Vitamin C: I-10% ye-DV
• Vitamin D: I-10% ye-DV
• Vitamin B12: Iipesenti ezingama-25 ze-DV
• Ikhalsiyam: I-10% ye-DV
• Intsimbi: I-45% ye-DV
• Zinc: Iipesenti ezingama-25 ze-DV

Njengoko ubona, ii-Cheerios ziphantsi kakhulu kwiikhalori kunye nokusilela kweprotein kunye namafutha. Ngenxa yezi zizathu, ababoneleli ngesidlo esilinganiselweyo ngokwabo.

Ngekomityi e-1 (244 iigrem) yobisi lwenkomo lwe-2%, uza kufumana iikhalori ezili-122, iigrama eziyi-8 zeprotheyini, kunye nokonyusa amafutha, ikhalsiyam, kunye nevithamini D ().

Ukuba ukhetha ubisi lwe-nondairy, oluhlala lusezantsi kwiiprotheyini, yongeza iimbewu ezimbalwa zethanga okanye iialmonds ezisikiweyo kwingqolowa yakho ukuze ufumane umthombo weprotein.

Ukongeza iiproteni nakweyiphi na isidlo okanye i-snack kunokukunceda uzive ugcwele ngakumbi.

Okokugqibela, iiCheerios zifikeleleka kakhulu xa kuthelekiswa nokunye ukutya kwasekuseni okuninzi.

Banobubele bomntwana

Abantwana abancinci njengeenyanga ezisibhozo banokukwazi ukonwabela ngokukhuselekileyo iiCheerios, kodwa kuphela ukuba bakulungele ukutya ukutya okuqinileyo ().

Benza ukutya okulula komnwe kubantwana abasakhasayo kwaye abonakalisi ingozi enobunzima ngenxa yendlela ethamba ngokulula ngayo xa imanzi.

I-Cheerios ingaba yindlela efanelekileyo yokufumana i-grains epheleleyo kunye nentsimbi ekudleni komntwana wakho. Sekunjalo, kubalulekile ukuba ungaxhomekeki kakhulu kubo. Kuya kufuneka ujonge ukufaka ukutya okupheleleyo okuvela kwiqela lokutya ngalinye ukuxhasa ukukhula okuphucukileyo kunye nophuhliso.

I-Cheerios yenziwe ngokukodwa kwizityalo zonke kwaye ipakisha uluhlu olubanzi lwezondlo, kubandakanya i-iron, i-fiber kunye ne-vitamin D.

Zingaphi iintlobo zeCheerios ezikhoyo?

I-Cheerios iza kwi-flavour ehlukeneyo. Ngapha koko, kukho iindidi ezili-15 ubuncinci- kunye namaxesha onyaka avela ngamanye amaxesha.

Uninzi lwenziwe kwisiseko se-oats epheleleyo, kodwa ezinye iintlobo zibandakanya ezinye iinkozo, iswekile eyongeziweyo, kunye nezinye izithako.

Ezinye zeencasa ezidumileyo zeCheerios zezi:

• Ithafa. Ezi zii-Cheerios zoqobo kunye nolona khetho lusisiseko. Isithako sokuqala yi-oats. Ziqukethe nje i-1 gram yeswekile eyongeziweyo kwaye akukho zinongo zongezelelekileyo.
• Ubusi beNut. Enye yeentlobo ezithengisa kakhulu, ezi zinencasa neswekile kunye nobusi, kunye ne-flavour yealmond.
• Itshokholethi. Olu hlobo lwenziwe ngombona kunye nehabile, kunye nomgubo wecocoa kunye noshukela.
• I-Apple Cinnamon. Olu luhlobo lwenziwe ikakhulu ngokutya okuziinkozo kunye neswekile, olu hlobo lukwabandakanya iapile purée kunye nesinamon.
• Ukuqhaqha. Yenziwe nge-oats epheleleyo kunye ne-cornmeal, ezi zinencasa nge-vanilla eneswekile yokutyabeka iswekile.
• Imultigrain. Olu hlobo ludibanisa i-oats, ingqolowa kunye nerayisi emdaka. Inencasa neswekile encinci kancinane kunezinye iindidi.
• Iinkozo Zamandulo. Olu hlobo luswekile-luswiti kwaye lwenziwe nge-oats epheleleyo, iquinoa, kunye nerayisi.

Unokuqaphela ukuba uninzi lweentlobo zeCheerios ezikhethiweyo zibeka iswekile. Ukuba uzama ukunciphisa ukungenisa iswekile, kungcono ukuba unciphise ukutya kwakho iincasa zeswekile okanye ukhethe ngokulula iintlobo ezahlukeneyo.

Iicheerios ziyafumaneka kwiindidi ezahlukeneyo zeencasa. Ngelixa uninzi lubandakanya isiseko se-oats epheleleyo, ezinye zibandakanya izithako ezongezelelweyo ezinje ngeswekile eyongeziweyo.

Iitshomi ezantsi

Nangona iiCheerios zihlala zikhetha ukutya okunesondlo, bayasilela kwiindawo ezithile.

Iphantsi kakhulu kwiprotheni

Ukutya okuziinkozo kwasekuseni kuhlala kuthengiswa njengokutya okupheleleyo. Nangona kunjalo, uninzi lwazo lusezantsi kakhulu kwiproteni- kwaye iiCheerios azikho ngaphandle.

Iiproteni yinxalenye ebalulekileyo yokutya okusempilweni. Ukubandakanya umthombo weprotheni ekumgangatho ophezulu ngesidlo ngasinye yenye yeendlela ezilungileyo zokuqinisekisa ukuba udibana neemfuno zomzimba wakho zemihla ngemihla.

Ukutya okucetyiswayo kwiprotheyini bubuncinci be-0.36 gram ngeponti nganye (i-0.8 yeegram ngekhilog nganye) yesisindo somzimba. Kumntu onobunzima obuyi-150 yeekhilogram (68 kg), oko kulingana nenani elipheleleyo leentsuku ezingama-55 zeeprotheyini ().

Ikomityi e-1 (28-gram) esebenza nge-Cheerios ethafeni ene-ounces ezi-4 (i-120 mL) yobisi olupheleleyo okanye oluphantsi lobisi lwenkomo lubonelela malunga ne-7 yeeprotheyini, uninzi lwazo luvela kubisi.

Ukuba unenjongo yokutya i-Cheerios njengesidlo, qwa lasela kunye nomthombo weprotheni, njengamaqanda, i-yoghurt yamaGrike, okanye i-tofu scramble. Usenokongeza intwana yamandongomane okanye icephe lebhotela ebusayo kwisitya sakho sokomeleza iiproteni kunye namafutha asempilweni.

Ngamana ukupakisha iswekile

Iindidi ezininzi zeCheerios zibamba isixa esikhulu seswekile.

Umzekelo, 1 indebe (35 iigrem) yeHoney Nut Cheerios iqulethe iigram ezili-12 zeswekile- iswekile ephindaphindeka kali-12 iswekile njengoluhlu olucacileyo ().

Ukutya kakhulu iswekile kunxulunyaniswa nomngcipheko wezifo ezingapheliyo, ezinjengesifo sentliziyo, umhlaza kunye neswekile. Ngaphaya koko, inokuba negalelo ekusetyenzisweni kakhulu kweekhalori kunye nokuzuza ubunzima bomzimba obungenampilo (,).

Umbutho weAmerican Heart Association ucebisa ukuba unciphise ukutya iswekile yakho imihla ngemihla kwiitispuni ezili-9 (37.5 grams) yamadoda kunye neetispuni ezi-6 (25 gram) zabafazi ().

Nangona ngamanye amaxesha ukutya iswekile kungenabungozi, ngumbono olungileyo ukukhumbula ukuba utya kangakanani, ngakumbi ukuba iiCheerios zizinto ezityiwa kakhulu kukutya kwakho okanye uhlala uzitya ngaphezulu kokusebenza ngexesha.

Ukukhetha uhlobo olwahlukileyo yeyona nto ukubheja kwakho ukugcina iswekile yakho iphantsi.

I-Cheerios zithathwa njengokutya okucutshungulwayo

I-Cheerios yimveliso yeenkozo ezicutshungulwayo, oko kuthetha ukuba izithako ezisetyenziselwa ukwenza iiCheerios ziqhubeke nokulungiswa okubalulekileyo ukwenza imveliso yokugqibela.

Nangona ii-Cheerios zenziwe nge-oats epheleleyo ye-oats, ebabeka ecaleni kwezinye iinkozo ezenziwe ngeenkozo ezicoliweyo ezifana nomgubo wengqolowa okanye irayisi emhlophe, uninzi lweentlobo ze-Cheerios zigcwele izithako ezingenampilo ezinje ngeswekile, isiraphu yengqolowa, kunye nezilondolozo ().

Ngaphezu koko, ngenxa yokulungiswa kwee-oats ukwenza ii-Cheerios, ukutya isitya se-Cheerios akufani nokonwabela isitya se-oats epheleleyo.

Olunye uphononongo kubantu abadala abangama-30 bafumanisa ukuba ukutya i-Honey Nut Cheerios kukhokelele kwiswekile enkulu yegazi kunye nokuphendula kwe-insulin xa kuthelekiswa nokusetyenziswa kwezahlulo ezilinganayo zeemveliso eziziinkozo ezingacutshungulwanga kubandakanya ukusikwa kwentsimbi kunye ne-oats endala ().

Nangona i-Honey Nut Cheerios iphezulu kwiswekile eyongeziweyo kwaye ngenxa yoko kunokwenzeka ukuba inyuse iswekile yegazi kuneemveliso eziziinkozo ezingenasweetshi, izifundo zibonise ukuba ukwenziwa kweenkozo zizonke kunefuthe elikhulu ekuphenduleni iswekile yegazi, kunye neemveliso ezicokisekileyo ezivelisa iswekile yegazi enkulu kunye ne-insulin iipiks (,,).

Nangona ngamanye amaxesha ukonwabela iiCheerios kungayenzakalisi impilo yakho, kungcono ukhethe iindlela ezingasetyenziswanga xa kunokwenzeka, ngakumbi ukuba uhlala uzitya iintlobo zeCheerios.

Umzekelo, endaweni yesitya sakho sasekuseni se-Honey Nut Cheerios, zama isitya se-oats esongiweyo enamajikijolo kunye nodoli webhotolo yendalo endaweni yoko.

I-Cheerios yiprotein esezantsi, imveliso yeenkozo ezigqityiweyo, kunye nezinye iincasa ziphezulu kwiswekile esongeziweyo. Unokulinganisela ukutya kwakho okunesondlo ngokongeza umthombo weprotein kunye nokumodareyitha ukusetyenziswa kwakho kweentlobo eziphezulu zeswekile.

Iicheerios zinokubandakanywa njengenxalenye yesondlo esifanelekileyo

I-Cheerios inokuba yinxalenye esempilweni nenesondlo phantse kuko nakuphi na ukutya, kodwa kubalulekile ukuba ulungelelanise ukutya kwakho kunye nezinye izakhamzimba kunye nokwenza ukumodareyitha ukuba ukhetha iintlobo zeswekile ephezulu.

Ukufumana iiprotheyini ezingaphezulu, cinga ngokusebenzela ii-Cheerios zakho ngobisi lweeprotein eziphezulu okanye ubisi lwe-nondairy kunye ne-butter butter okanye i-nut encinci. Amaqanda abilisiweyo kunye nama-omelets nawo enza amacala afanelekileyo.

Ukucoca i-cereal yakho ngamaqunube okanye iziqhamo ezisikiweyo kunokunyusa ivithamin kunye nokutya okunezimbiwa ngelixa ukutya kweflakisi, imbewu ye-hemp, kunye nembewu ye-chia kungongeza ifayibha kunye namafutha asempilweni.

Qiniseka nje ukuba ubandakanya ukhetho olwahlukileyo lokutya okupheleleyo imini yonke ukuhlangabezana nazo zonke iimfuno zakho zesondlo.

Ngelixa ii-Cheerios zinokuba yinxalenye yokutya okusempilweni, unokufuna ukuzidibanisa nomthombo weprotein ukwenza ukutya okunokulinganisela. Kungcono ukunqanda okanye ukunciphisa umda ekuthatheni ukhetho oluphezulu lweswekile.

Umgca wezantsi

I-Cheerios sisidlo sakusasa esidala esenziwe kwiingqolowa ezipheleleyo. Aziphelelanga kunamafutha kunye neekhalori kodwa ziyafikeleleka kwaye zipakishwe iivithamini kunye neeminerals.

Nangona kunjalo, ii-Cheerios kukutya okucutshungulwayo, kwaye ezinye iincasa zilayishwe iswekile.

Kananjalo, kuya kufuneka unciphise ukutya kwakho okanye ukhethe iintlobo zeswekile ezisezantsi ezinjenge-plain okanye i-multigrain. Unokuqhekeza umxholo weprotini ngamantongomane okanye ibhotolo yebhotolo.

Ngelixa ukutya okuziinkozo kwasekuseni kunokuba yinxalenye yokutya okusempilweni, qiniseka ukuba utya iintlobo ngeentlobo zokutya okupheleleyo ukuhlangabezana neemfuno zomzimba wakho.