Ngaba iinyosi zobusi zeOats zisempilweni? Amanqaku ezondlo kunye nokunye

Umxholo

• Ubusi Iibhokhwe zeOats isondlo
• Izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Phezulu kwiswekile eyongeziweyo
• Iphantsi kwifayibha kunye neprotheni
• Ezinye iindlela zesidlo sakusasa ezisempilweni
• Umgca wezantsi

Izidudu zesidlo sakusasa ziyindlela eya kubantwana nakubantu abadala.

Kule minyaka ingama-30 idlulileyo, iiHoney Bunches zeOats bezilolona khetho luthandwayo.

Nangona kunjalo, uninzi lwempikiswano lujikeleze iziphumo zempilo zokutya ukutya okuziinkozo kwasekuseni.

Eli nqaku likuxelela ukuba iiHoney Bunches zeOats lukhetho olusempilweni.

Ubusi Iibhokhwe zeOats isondlo

Iinyosi zobusi zeOats zixuba iintlobo ezintathu zeenkozo, kubandakanya umbona, ingqolowa iphelele, kunye ne-oats epheleleyo.

Iqulethe isixa esifanelekileyo sekhabhathi esulungekisiweyo, kunye nezinye izinto zendalo kunye nezenziweyo.

Njengoninzi lweesiriyeli zesidlo sakusasa, iphezulu kwii-carbs kwaye iphantsi kwifayibha, iiprotein, kunye namafutha.

Ikomityi ye-3/4 (30-gram) yokuhambisa incasa yesintu yokutya ipakisha oku kulandelayo ():

• Iikhalori: 120
• IiCarbs: Iigrama ezingama-23
• Iswekile: Iigrama ezi-6
• Ifayibha: 2 iigrem
• Iprotheni: 2 iigrem
• Amafutha: 2.5 grams
• Vitamin A: I-16% yeXabiso lemihla ngemihla (DV)
• Intsimbi: I-60% ye-DV
• Iivithamini B1, B2, B3, B6, kunye B12: Iipesenti ezingama-25 ze-DV
• Ifolic acid: I-50% ye-DV

Nangona kunjalo, iprofayili yesondlo yotshintsho lokutya xa ubisi longezwa, ukwandisa inani elipheleleyo lekhalori nge-40-60 yeekhalori kunye nokuguqula i-carb iyonke, iproteni kunye nomxholo wamafutha.

Abaphathi bacebisa ukuba isidlo sakusasa kufuneka sinikeze nge-20-25% yeekhalori zakho zemihla ngemihla, ngakumbi iinkozo, iziqhamo, kunye neemveliso zobisi (,).

Unako ukuhlangabezana ngokulula nale ngcebiso ngokongeza ubisi kunye neziqhamo ekusebenzeni kweeHoney Bunches zeOats.

Iinyosi zobusi zeOats zenziwe kuzo zombini kunye nokutya okusulungekileyo. Njengoninzi lweesiriyeli, iphezulu kwii-carbs kodwa iphantsi kwifayibha, iiprotein, kunye namafutha.

Izibonelelo ezinokubakho

Uninzi lwamabango ezempilo abangelwa kukutya kwasekuseni kusekwe kwimixholo ephezulu yeevithamini kunye nezamaminerali.

Ukuthintela ukunqongophala kweevithamini kunye nezamaminerali, uLawulo lokutya kunye neDrug (FDA) lifune ukutya okuziinkozo kwasekuseni eUnited States ukuba kuqiniswe ukusukela ngoo-1940 ()

Ke, izondlo ziyongezwa ngexesha lokulungiswa ukuqinisekisa ubungakanani obuphezulu. Kananjalo, uninzi lweevithamini kunye neeminerals kwiIinyosi zeenyosi zeOats zibangelwe kukuqiniswa.

Nangona kunjalo, uphando lubonisa ukuba i-cereal fortification nge-iron kunye ne-folic acid incede kakhulu ekunciphiseni iimeko ze-anemia kunye ne-neural tube defects, ngokulandelelana (,,,).

Ngaphezulu, izifundo zabantwana nakwishumi elivisayo zidibanise ukutya okutya ukutya kwasekuseni rhoqo nokwanda kokusetyenziswa kobisi, okunceda ukufaka igalelo kwi-calcium ephezulu kunye ne-vitamin B2 intakes ().

Nangona uninzi lweevithamini kunye neeminerals kwiHoney Bunches zeOats zongezwa ngexesha lokulungisa, zinokunceda ukoyisa okanye ukuthintela ukusilela kwezondlo.

Izinto ezinokubakho ezantsi

Ngenxa yeprofayile yesondlo, iiHoney Bunches zeOats zisenokungaboneleli ngesidlo sakusasa esifanelekileyo.

Phezulu kwiswekile eyongeziweyo

Uninzi lweesiriyeli zesidlo sakusasa zigcwele iswekile eyongeziweyo.

Izithako zemveliso zidweliswe ngokulandelelana kobungakanani. Oku kuthetha ukuba eyona nto isetyenzisiweyo iya kuba yeyokuqala kuluhlu, ngelixa eyona incinci isetyenzisiweyo iya kuba yeyokugqibela.

Iswekile ihlala idweliswa phakathi kwezithako ezintathu zokuqala kwizidlo ezininzi zesidlo sakusasa, kubandakanya neHoney Bunches yeOats.

Ukufakwa okuphezulu kweswekile kunye ne-carbs ehlaziyiweyo kunxulunyaniswa nomngcipheko okhulayo wohlobo lwe-2 yeswekile, isifo sentliziyo, kunye nokuzuza ubunzima (,).

Kwaye, kuba uninzi lweesiriyeli zesidlo sakusasa zithengiselwa abantwana, abantwana baboniswa ukutya okuneswekile ephezulu besebancinci.

Oku kuvezwa kuguqula indlela abazitya ngayo kunye nezinto abazithandayo, kwaye oko kukhokelela kumngcipheko ophezulu wokukhula kwezi meko sele zichaziwe ().

Iphantsi kwifayibha kunye neprotheni

Inyaniso yokuba iinyosi zeHoney Oats iqulethe iinkozo ezininzi ezipheleleyo inika umbono wokuba sisicwili esisempilweni, esinefayibha ephezulu.

Nangona kunjalo, ulwazi lwayo lwesondlo lungqina ngenye indlela.

Imveliso ithathwa njengomthombo olungileyo wefayibha xa iqulethe ubuncinci iigremu ezintathu zefayibha ngokutya, kunye nefayibha ephezulu xa iqulethe ubuncinci iigram ezintlanu ().

Zombini ifayibha kunye neprotheni zikunceda uzive ugcwele ixesha elide kuba ziyetyiswa kwinqanaba elincinci. Emva koko, oku kunceda ukulawula ukutya kwakho kunye nobunzima bomzimba (,,).

Isifundo kubantu abangama-48 sifumanise ukuba abo batya isidlo sakusasa se-oatmeal ephezulu baziva begcwele ngaphezulu kweeyure ezi-4 kunabo batya isidlo sakusasa esine-fiber encinci. Isidlo sakusasa esine-fiber ephezulu sikhokelele ekunciphiseni indlala kunye nokutya ukutya ().

Izifundo ekuthathweni kweprotein zibonisa iziphumo ezifanayo.

Umzekelo, uphononongo lweeveki ezili-12 kulutsha olungama-55 luye lwaqaphela ukuba ukutya isidlo sakusasa kubandakanya i-35 yeeprotheyini kuthintele ukutyeba komzimba kwaye kukhokelele ekunciphiseni ukutya kweekhalori kunye nenqanaba lendlala, xa kuthelekiswa nesidlo sakusasa ebandakanya i-13 yeeprotein ().

Izidlo zesidlo sakusasa zihlala ziphezulu kwiswekile kwaye ziphantsi kwifayibha kunye neeprotheyini, njengoko kunjalo ngeHoney Bunches yeOats. Oku kukhokelela ekunciphiseni iimvakalelo zokugcwala kunye nomngcipheko omkhulu wezifo ze-metabolic.

Ezinye iindlela zesidlo sakusasa ezisempilweni

Uphando lubonisa ukuba ukukhetha ukutya kwasekuseni okubandakanya ukutya okuziinkozo kunye nokutya okunesondlo, njengamaqanda kunye neminye imithombo yeeprotheyini, kunokuba negalelo kwiziphumo zempilo ezingcono ().

Izikhokelo zokutya zase-US zicebisa ukutya ubuncinci i-3 servings ye-grains epheleleyo kunye ne-5.5 yeeprotein ngosuku ().

Ukubandakanya ezinye zazo kwisidlo sakusasa kunokukunceda uhlangane nale ngcebiso.

Nazi iindlela ezimbalwa ezinesidlo sakusasa ezinempilo:

• Oats ebusuku. Hlanganisa i-oats ekrwada ngamanzi okanye ngobisi kwaye bayeke bangene ngobusuku bonke efrijini. Phezulu ngeziqhamo, ikhokhonathi engenashukela, ibhotolo yebhotolo, okanye imbewu kusasa.
• Burritos yesidlo sakusasa. Gquba amaqanda aqhekeziweyo kwi-tortilla yengqolowa epheleleyo kwaye uphonsa kwezinye ii-veggies zefayibha eyongezelelweyo.
• Isidlo sakusasa s smoothie. Hlanganisa iziqhamo zakho ozithandayo kunye nobisi lwakho olukhethileyo kwaye ungeze iyogathi yamaGrike kwiprotein eyongezelelweyo. Unokufaka ii-oats njengomthombo wee-fiber eziphezulu.
• Ukutya okugcotyiweyo. Sasaza 1-2 amacephe e-avocado ecoliweyo kwisonka esigcwele iinkozo. Ungayifaka ngaphezulu ngamaqanda abilisiweyo, itshizi, okanye isalmon ukuze ufumane iproteni ekumgangatho ophezulu.
• I-omelet yemifuno. Hlanganisa amaqanda ambalwa kunye nexesha lokutya. Zipheke ngepani kwaye ungeze uninzi lweegggies ngendlela othanda ngayo ngaphambi kokutsiba i-omelet.
• I-Oatmeal pancakes. Hlanganisa amaqanda ambalwa, i-oats eluhlaza, ibhanana kunye nembewu ye-chia kwisitya. Yongeza isinamon kunye ne-vanilla isicatshulwa sencasa eyongezelelweyo kwaye uthele ibetter epanini yokupheka iipancake.
• I-Chia pudding. Hlanganisa ubisi lwakho olukhethiweyo kunye neepunipoli ezi-2 zembewu ye-chia. Bayeke bahlale iyure okanye ubusuku bonke kwaye bonwabele iziqhamo ezintsha kunye namandongomane.

Khumbula ukukhetha isidlo sakusasa esipheleleyo sokutya xa kunokwenzeka.Ungalibali ukongeza ezinye iiprotein ukukunceda uzive ugcwele ixesha elide.

Umgca wezantsi

Nangona iiHoney Bunches zeOats ziqiniswe ngeevithamini kunye neeminerals, iyasilela ukubonelela isidlo sakusasa esifanelekileyo, njengoko -njengenkozo ezininzi zesidlo sakusasa-iphezulu kwiswekile eyongeziweyo kwaye isezantsi kwifayibha nakwiiproteni.

Izikhokelo zokutya zikukhuthaza ukuba ubandakanye inqwaba yefayibha kunye neprotheni kwinkqubo yakho yasekuseni.

Olu qheliselo lunceda ukulawula umdla wakho wokutya imini yonke, oko ke kukulinganisa ikhalori yakho yemihla ngemihla kunye nokunciphisa umngcipheko weemeko ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo.