Ingabe iCheerios iphilile? Izakhamzimba, ukunambitheka, nokuningi

-Delile

• Ama-cheerios aqukethe izakhi zomzimba eziningi ezibalulekile
• Banobungane bezingane
• Zingaki izinhlobo zama-Cheerios ezikhona?
• Ama-cheerios abheke phansi
• Amaphrotheni aphansi kakhulu
• Kwangathi upake ushukela ongeziwe
• Ama-Cheerios abhekwa njengokudla okusetshenzisiwe
• Ama-cheerios angafakwa njengengxenye yokudla okunomsoco
• Okubalulekile

Kusukela bethulwa ngo-1941, ama-Cheerios abelokhu eyisisekelo emindenini yonkana i-United States.

Zihlala zingenye yezinhlamvu zokudla kwasekuseni ezithandwa kakhulu emakethe futhi sezitholakala emhlabeni wonke.

Yize kuthengiswa njengokudla okunomsoco, ungazibuza ukuthi ngabe amaCheerios angukukhetha okunempilo - nokuthi izinhlobo ezahlukahlukene ziqhathaniswa kanjani.

Le ndatshana ihlola izakhamzimba zama-Cheerios, ama-flavour, nama-downsides ukukusiza ukunquma ukuthi ayilungele yini inqubo yakho.

Ama-cheerios aqukethe izakhi zomzimba eziningi ezibalulekile

Ama-cheerios enziwa kakhulu ngama-oats okusanhlamvu okuphelele.

Izinhlamvu eziphelele ziqukethe zonke izingxenye zokusanhlamvu, ngakho-ke zivame ukuhlinzeka ngezakhamzimba ezingaphezu kwezinhlamvu ezihlanjululwe. Ngaphezu kwalokho, ukudla okusanhlamvu okugcwele i-fiber kungasiza ekunciphiseni i-cholesterol futhi kunciphise ubungozi besifo senhliziyo ().

Ngaphezu kwalokho, ama-Cheerios anama-calories aphansi namafutha amancane. Babuye baziqhayise ngezakhi zomzimba ezibalulekile abantu abaningi abangazitholi zanele, njenge-fiber ne-vitamin D (,).

Okuphawuleka kakhulu, inkomishi engu-1 (amagremu angama-28) ama-Cheerios ahlinzeka ngama-45% eDaily Value (DV) ngensimbi, abantu abaningi abanenkinga kuyo. Le minerali ibamba iqhaza elibalulekile ekuthuthweni komoya-mpilo emzimbeni wakho wonke,,).

Kodwa-ke, khumbula ukuthi eziningi zalezi zakhi zomzimba, kufaka phakathi i-iron, i-vitamin B12, ne-vitamin D, ziyangezwa ngesikhathi sokulungiswa futhi azenzeki ngokwemvelo.

Inkomishi eyodwa (amagremu angama-28) ama-Cheerios angenalutho ngaphandle kobisi inikeza ():

• Amakholori: 100
• Amafutha: 2 amagremu
• AmaCarbs: 20 amagremu
• Umucu: 3 amagremu
• Ushukela: 1 igremu
• Amaprotheni: 3 amagremu
• Uvithamini A: U-10% we-DV
• Uvithamini C: U-10% we-DV
• Uvithamini D: U-10% we-DV
• Uvithamini B12: Ama-25% we-DV
• I-calcium: U-10% we-DV
• Insimbi: U-45% we-DV
• Izinki: Ama-25% we-DV

Njengoba ukwazi ukubona, ama-Cheerios aphansi kakhulu ngama-calories futhi awanamaprotheni namafutha. Ngalezi zizathu, abahlinzeki ngokudla okulinganiselayo bebodwa.

Ngenkomishi e-1 (244 amagremu) obisi lwenkomo olungu-2%, uzothola ama-calories ayi-122, ama-gramu ayi-8 wamaprotheni, kanye nokuqinisa amafutha, i-calcium, novithamini D ().

Uma ukhetha ubisi lwe-nondairy, oluvame ukuba namaprotheni amancane, engeza idlanzana lembewu yethanga noma ama-alimondi asikiwe okusanhlamvu kwakho ukuze uthole umthombo wamaprotheni osuselwa ezitshalweni.

Ukungeza amaprotheni kunoma yikuphi ukudla noma okulula kungakusiza uzizwe ugcwele ngokwengeziwe.

Ekugcineni, amaCheerios ayabiza kakhulu uma kuqhathaniswa nokunye ukudla kwasekuseni okuningi.

Banobungane bezingane

Izingane ezinezinyanga eziyisishiyagalombili zingakwazi ukujabulela ngokuphephile ama-Cheerios, kodwa kuphela uma zikulungele ukudla ukudla okuqinile ().

Benza ukudla okuhle komunwe kwabancane futhi abangavezi ingozi enkulu yokuklinya ngenxa yokuthi zithamba kalula kanjani uma zimanzi.

Ama-Cheerios angaba yindlela enhle yokuthola okusanhlamvu okuphelele kanye nensimbi ekudleni kwengane yakho. Noma kunjalo, kubalulekile ukuthi ungathembeli kakhulu kuzo. Kufanele uhlose ukufaka ukudla okuphelele okuningi eqenjini ngalinye lokudla ukusekela ukukhula okuphelele nentuthuko.

Ama-cheerios enziwa kakhulu ngokusanhlamvu okuphelele futhi apakisha izakhi eziningi ezibalulekile, kufaka phakathi i-iron, i-fiber, ne-vitamin D.

Zingaki izinhlobo zama-Cheerios ezikhona?

Ama-Cheerios eza ngezinhlobonhlobo zama-flavour. Eqinisweni, kunezinhlobo okungenani eziyi-15 - ezinezinkathi ezithile zonyaka ezivelayo ngezikhathi ezithile.

Iningi lenziwa ngesisekelo se-oats egcwele okusanhlamvu, kepha ezinye izinhlobo zifaka ezinye izinhlamvu, ushukela ongeziwe, nezinye izithako.

Ezinye zezinambitheka ezidume kakhulu ze-Cheerios yilezi:

• Ethafa. Lawa ama-Cheerios woqobo kanye nenketho eyisisekelo. Isithako sokuqala ngama-oats. Ziqukethe nje i-1 gram kashukela ongeziwe futhi akukho zinambitheka ezingeziwe.
• Uju Nut. Enye yezinhlobo ezithengisa kakhulu, lezi zinoshukela noju, kanye nokusikisela kokunambitheka kwe-alimondi.
• Ushokoledi. Lolu hlobo lwenziwa ngombila ne-oats, kanye nophawuda we-cocoa noshukela.
• I-Apple Cinnamon. Lolu hlobo lwenziwe ngokuyinhloko ngama-oats okusanhlamvu noshukela, lolu hlobo lubandakanya ne-apple purée nesinamoni.
• Kushubile. Kwenziwe ngama-oats okusanhlamvu okuphelele nambila yommbila, lawa enziwa ngoshukela onambitha we-vanilla.
• I-Multigrain. Lezi zinhlobonhlobo zihlanganisa ama-oats okusanhlamvu, ummbila nelayisi elinsundu. Inoshukela oshukela omncane kancane kunezinye izinhlobo.
• Izinhlamvu Zasendulo. Lolu hlobo lushukela-luswidi futhi lwenziwa ngama-oats okusanhlamvu, i-quinoa nelayisi.

Ungaqaphela ukuthi izinhlobo eziningi ezinamakha zeCheerios zifaka ushukela. Uma uzama ukunciphisa ushukela owuthathayo, kungcono ukunciphisa ukudla kwakho okunambitheka okunoshukela noma umane ukhethe ukuhlukahluka kwethafa.

Ama-Cheerios ayatholakala ezinhlotsheni ezahlukahlukene. Ngenkathi iningi liqukethe isisekelo se-oats egcwele okusanhlamvu, ezinye zifaka izithako ezingeziwe njengoshukela ongeziwe.

Ama-cheerios abheke phansi

Yize amaCheerios ngokuvamile eyikhethelo elinomsoco, ayasilela ezindaweni ezithile.

Amaphrotheni aphansi kakhulu

Izinhlamvu zokudla kwasekuseni zivame ukuthengiswa njengenketho ephelele yokudla. Kodwa-ke, iningi lazo liphansi kakhulu kumaprotheni - futhi amaCheerios nawo ahlukile.

Amaprotheni ayingxenye ebalulekile yokudla okunempilo. Ukufaka umthombo wamaprotheni wekhwalithi ephezulu ngokudla ngakunye kungenye yezindlela ezinhle kakhulu zokuqinisekisa ukuthi uhlangabezana nezidingo zamaprotheni zomzimba wakho zansuku zonke.

Okunconywayo kokudla kwamaprotheni ubuncane bungu-0.36 amagremu ngephawundi ngalinye (0.8 amagremu ngekhilogremu ngayinye) yesisindo somzimba. Kumuntu onesisindo esingamakhilogremu angama-68, lokho kulingana nenani lansuku zonke cishe lamagremu angama-55 wamaprotheni ().

Inkomishi engu-1 (28-gram) ekhonza ama-Cheerios angenalutho nama-ounces angu-4 (120 mL) obisi lwenkomo oluphelele noma olunamafutha amancane inikela ngama-gram ayi-7 kuphela wamaprotheni, iningi lawo livela obisini.

Uma uhlose ukudla ama-Cheerios njengokudla, cabanga ukukumatanisa nomthombo wamaprotheni, njengamaqanda, i-yogurt yamaGrikhi, noma isigaxa se-tofu. Ungangeza nedlanzana lamantongomane noma isipuni sikabhotela wamantongomane esitsheni sakho ukukhulisa amaprotheni namafutha anempilo.

Kwangathi upake ushukela ongeziwe

Izinhlobo eziningi zamaCheerios zinenqwaba kashukela owengeziwe.

Isibonelo, inkomishi e-1 (amagremu angama-35) we-Honey Nut Cheerios iqukethe amagremu ayi-12 kashukela - ushukela ophindwe kashumi nambili kunohlobo olucacile ().

Ukudla ushukela ngokweqile kuxhunyaniswa nengozi eyengeziwe yezifo ezingamahlalakhona, njengesifo senhliziyo, umdlavuza nesifo sikashukela. Ngaphezu kwalokho, kungaba nomthelela ekusetshenzisweni ngokweqile kwama-calories nokuzuza kwesisindo okungenampilo (,).

I-American Heart Association incoma ukuthi unciphise ukuphuza kwakho ushukela okwengezwe nsuku zonke kumathisipuni ayi-9 (37.5 amagremu) wabesilisa namathisipuni ayi-6 (25 amagremu) kwabesifazane ().

Yize ukuphuza ushukela kwesinye isikhathi kungeke kube yingozi, kuwumqondo omuhle ukukhumbula ukuthi udla kangakanani, ikakhulukazi uma ama-Cheerios eyisisekelo ekudleni kwakho noma uvame ukudla okungaphezu kokukodwa ngasikhathi.

Ukukhetha ukuhlukahluka kwethafa ukubheja kwakho okuhle kakhulu ukugcina ushukela wakho uphansi.

Ama-Cheerios abhekwa njengokudla okusetshenzisiwe

Ama-Cheerios angumkhiqizo wokusanhlamvu osetshenzisiwe, okusho ukuthi izithako ezisetshenziselwa ukwenza amaCheerios zenze ukucubungula okubalulekile ukudala umkhiqizo wokugcina.

Yize ama-Cheerios enziwe ngama-oats okusanhlamvu okuphelele, okuwahlukanisayo kokunye okusanhlamvu okwenziwe ngezinhlamvu ezihlanjululwe kakhulu njengofulawa wommbila noma irayisi elimhlophe, izinhlobo eziningi zama-Cheerios zigcwele izithako ezingenampilo njengoshukela womoba, isiraphu yommbila, kanye nezilondolozi ().

Ngaphezu kwalokho, ngenxa yokucubungula okwenziwa ngama-oats ukwenza ama-Cheerios, ukudla isitsha sama-Cheerios akufani nokujabulela isitsha se-oats ephelele.

Ucwaningo olulodwa kubantu abadala abangama-30 luthole ukuthi ukudla iHoney Nut Cheerios kuholele ekuphenduleni ushukela wegazi omkhulu kakhulu kanye nempendulo ye-insulin uma kuqhathaniswa nokusetshenziswa kwezingxenye ezilinganayo zemikhiqizo yokusanhlamvu engacutshungulwa kakhulu kufaka phakathi ukusika kwensimbi nama-oats amadala ().

Yize i-Honey Nut Cheerios inoshukela omningi ongeziwe ngakho-ke amathuba amaningi okwandisa ushukela wegazi kunemikhiqizo yokusanhlamvu engafakwanga ushukela, ucwaningo luye lwabonisa ukuthi ukucutshungulwa kwezinhlamvu eziphelele ngokuvamile kunomthelela ekuphenduleni kukashukela egazini, lapho imikhiqizo ehlanjululwe kakhulu ikhiqiza ushukela omkhulu wegazi ne-insulin izipikili (,,).

Yize ngezikhathi ezithile ukujabulela ama-Cheerios kungayilimazi impilo yakho, kungcono ukhethe izinketho ezingacutshungulwa kancane lapho kunokwenzeka, ikakhulukazi uma uvame ukusebenzisa izinhlobo zama-Cheerios ezinoshukela.

Isibonelo, esikhundleni sesitsha sakho sasekuseni se-Honey Nut Cheerios, zama isitsha sama-oats ahlanganisiwe agcwele amajikijolo kanye nodoli webhotela lomnqumo wemvelo esikhundleni salokho.

Ama-Cheerios ayiprotheni ephansi, umkhiqizo wokusanhlamvu osetshenzisiwe, kanti amanye ama-flavour anoshukela omningi ongeziwe. Ungalinganisa ukudla kwakho okunomsoco ngokungeza umthombo wamaprotheni futhi ulinganise ukusetshenziswa kwakho kwezinhlobo eziphakeme zikashukela.

Ama-cheerios angafakwa njengengxenye yokudla okunomsoco

Ama-Cheerios angaba yingxenye enempilo futhi enomsoco cishe kunoma yikuphi ukudla, kodwa kubalulekile ukulinganisela ukudla kwakho nezinye izakhi zomzimba futhi usebenzise ukulinganisela uma ukhetha izinhlobo eziphezulu zikashukela.

Ukuze uthole amaprotheni amaningi, cabanga ukukhonza ama-Cheerios akho ngobisi olunamaprotheni aphezulu noma ubisi lwe-nondairy kanye ne-butter butter noma amantongomane ambalwa. Amaqanda abilisiwe nama-omelets nawo enza izinhlangothi ezinhle kakhulu.

Ukufaka ngaphezulu okusanhlamvu kwakho ngamajikijolo noma izithelo ezisikiwe kungakhuphula ukudla kwakho uvithamini namaminerali ngenkathi ukudla kwefilakisi, imbewu ye-hemp, nembewu ye-chia kungangeza i-fiber namafutha enempilo.

Vele uqiniseke ukuthi ufaka izinketho ezahlukahlukene zokudla okuphelele usuku lonke ukuhlangabezana nazo zonke izidingo zakho zokudla okunomsoco.

Ngenkathi amaCheerios engaba yingxenye yokudla okunempilo, ungahle uthande ukuwabhangqa nomthombo wamaprotheni ukwenza ukudla okulinganiselayo. Kungcono ukugwema noma ukunciphisa ukungenisa kwakho izinketho eziphezulu zoshukela.

Okubalulekile

Ama-Cheerios ayi-cereal yakudala yasekuseni eyenziwe ngezinhlamvu ezigcwele. Awagcini ngamafutha nama-calories aphansi kuphela kodwa futhi ayabiza futhi agcwele amavithamini namaminerali abalulekile.

Noma kunjalo, amaCheerios angukudla okwenziwe, kanti amanye ama-flavour alayishwa ushukela.

Ngakho-ke, kufanele unciphise ukudla kwakho noma ukhethe izinhlobo ezinoshukela ophansi njenge-plain noma i-multigrain. Ungaphinda uqoqe okuqukethwe kwamaprotheni ngamantongomane noma ibhotela le-nut.

Ngenkathi lokhu okusanhlamvu kwasekuseni kungaba yingxenye yokudla okunempilo, qiniseka ukuthi udla nokudla okuhlukahlukene okuhlukahlukene ukuhlangabezana nezidingo zomzimba wakho.