Ingabe Amaqoqo Oju Oats Ophilile? Amaqiniso Wezondlo nokuningi

-Delile

• Uju Bunches of Oats umsoco
• Izinzuzo ezingaba khona
• Ukwehla okungenzeka kube khona
• Ushukela ophakeme kakhulu
• I-fiber encane namaprotheni
• Izindlela zokudla kwasekuseni ezinempilo
• Okubalulekile

Izinhlamvu zokudla kwasekuseni ziyisidingo sezingane eziningi nabantu abadala.

Eminyakeni engama-30 edlule, ama-Honey Bunches of Oats kube yindlela eyodwa ethandwayo.

Kodwa-ke, impikiswano eningi izungeze imiphumela yezempilo yokudla okusanhlamvu kwasekuseni.

Lo mbhalo ukutshela ukuthi ama-Honey Bunches of Oats angakhetha kahle yini.

Uju Bunches of Oats umsoco

AmaHoney Bunches of Oats axuba izinhlobo ezintathu zezinhlamvu ezigcwele, kufaka phakathi ummbila, ukolweni ophelele, ne-oats ephelele.

Iqukethe nenani elifanele lama-carbs acwengekile, kanye nezinye izithako zemvelo nezokufakelwa.

Njengamabele amaningi okusasa kwasekuseni, kuphezulu kuma-carbs futhi kune-fiber encane, amaprotheni, namafutha.

Inkomishi engu-3/4 (30-gram) yokunambitheka kwendabuko okusanhlamvu ipakisha okulandelayo ():

• Amakholori: 120
• AmaCarbs: 23 amagremu
• Ushukela: 6 amagremu
• Umucu: 2 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: 2.5 amagremu
• Uvithamini A: U-16% we-Daily Value (DV)
• Insimbi: Ama-60% we-DV
• Amavithamini B1, B2, B3, B6, no-B12: Ama-25% we-DV
• I-folic acid: U-50% we-DV

Noma kunjalo, iphrofayli yokudla okunempilo kokudla okusanhlamvu kuyashintsha lapho ufaka ubisi, ikhuphula inani lalo lonke lamakhalori ngama-calories angama-40-60 nokuguqula konke okuqukethwe yi-carb, amaprotheni, namafutha.

Iziphathimandla ziphakamisa ukuthi ibhulakufesi kufanele linikeze ama-kilojoule angama-20-25% wama-calories wakho wansuku zonke, ikakhulukazi okusanhlamvu, izithelo nemikhiqizo yobisi (,).

Ungahlangabezana kalula nalesi sincomo ngokungeza ubisi nezithelo ekukhonzeni kwakho amaHoney Bunches of Oats.

AmaHoney Bunches ama-Oats enziwa ngazo zombili izinhlamvu eziphelele nezicwengisisiwe. Njengamabele amaningi, iphezulu kuma-carbs kepha iphansi nge-fiber, amaprotheni, namafutha.

Izinzuzo ezingaba khona

Izimangalo eziningi zezempilo ezibangelwa okusanhlamvu kwasekuseni kuncike kokuqukethwe okuphezulu kwamavithamini namaminerali.

Ukuvikela ukushoda kwamavithamini namaminerali, i-Food and Drug Administration (i-FDA) idinga ukuthi okusanhlamvu kwasekuseni e-United States kuqiniswe kusukela ngawo-1940 ().

Ngakho-ke, izakhi zomzimba ziyangezwa ngesikhathi sokucubungula ukuqinisekisa ubuningi obuphakeme. Njengalokhu, amavithamini namaminerali amaningi ku-Honey Bunches of Oats kungenxa yokuqiniswa.

Noma kunjalo, ucwaningo lukhombisa ukuthi i-cereal fortification ne-iron ne-folic acid isize kakhulu ekunciphiseni amacala we-anemia kanye ne-neural tube defects, ngokulandelana (,,,).

Ngaphezu kwalokho, ucwaningo olwenziwa ezinganeni nasebusheni luxhumanise ukudla okusanhlamvu kwasekuseni okuvamile nokwanda kokusetshenziswa kobisi, okusiza ukufaka isandla ekudleni okuphezulu kwe-calcium novithamini B2 ().

Yize iningi lamavithamini namaminerali ku-Honey Bunches of Oats engezwa ngenkathi kucutshungulwa, angasiza ekunqobeni noma ekuvimbeleni ukuswela izakhi.

Ukwehla okungenzeka kube khona

Ngenxa yephrofayili yayo yokudla okunempilo, ama-Honey Bunches of Oats kungenzeka anganikezeli ngesidlo sasekuseni esilinganiselayo.

Ushukela ophakeme kakhulu

Okusanhlamvu okuningi kwasekuseni kugcwele ushukela ongeziwe.

Izithako zomkhiqizo zibhalwe ngokulandelana kobuningi. Lokhu kusho ukuthi isithako esisetshenziswe kakhulu sizoba sokuqala ohlwini, kuyilapho esisetshenziswe okuncane kakhulu sizoba esokugcina.

Ushukela uvame ukufakwa ohlwini lwezithako ezintathu zokuqala ezinhlamvini eziningi zasekuseni, kufaka phakathi amaHoney Bunches of Oats.

Ukufakwa okuphezulu koshukela ongeziwe kanye ne-carbs elicwengekile kuhlotshaniswa nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nokuzuza kwesisindo (,).

Futhi, njengoba okusanhlamvu okuningi kwasekuseni kuthengiselwa izingane, izingane zinikezwa ukudla okunoshukela ophezulu zisencane.

Lokhu kuvezwa kuguqula indlela abaziphethe ngayo ngokudla kanye nezinto abazithandayo zokuthanda izinto ezimnandi, okuholela engcupheni enkulu kakhulu yokuthuthukisa lezi zimo esesizibalile ().

I-fiber encane namaprotheni

Iqiniso lokuthi ama-Honey Bunches of Oats aqukethe okusanhlamvu okuningana okuphelele kunika isithombe sokuthi yipereal enempilo, enefayibha ephezulu.

Kodwa-ke, imininingwane yalo yokudla okunempilo ifakazela okuhlukile.

Umkhiqizo uthathwa njengomthombo omuhle we-fiber uma uqukethe okungenani ama-gramu ama-3 we-fiber ngokufaka ngakunye, futhi unefayibha ephezulu uma uqukethe okungenani ama-gramu ama-5 ().

Kokubili i-fiber ne-protein kukusiza ukuthi uzizwe ugcwele isikhathi eside ngoba zigayekile kancane. Ngokulandelayo, lokhu kusiza ekulawuleni ukudla okudlayo kanye nesisindo somzimba (,,).

Ucwaningo olwenziwe kubantu abangama-48 luthole ukuthi labo abadla ibhulakufesi le-oatmeal ephezulu bazizwa begcwele ngaphezu kwamahora ama-4 kunalabo abadla okusanhlamvu kwasekuseni okunefayibha encane. Ukudla kwasekuseni okunefayibha ephezulu nakho kwaholela ekwehliseni indlala nokudla ukudla ().

Ucwaningo ngokudla kwamaprotheni lukhombisa imiphumela efanayo.

Isibonelo, ucwaningo lwamaviki ayi-12 kwentsha engama-55 luphawule ukuthi ukudla ibhulakufesi okubandakanya amagremu angama-35 wamaprotheni kuvimbela ukuzuza kwamafutha emzimbeni kwaholela ekwehliseni izinga lokudla kwekhalori nendlala, uma kuqhathaniswa nesidlo sasekuseni ebesifaka amagremu ayi-13 wamaprotheni ().

Izinhlamvu zokudla kwasekuseni zivame ukuba noshukela omningi futhi zibe nefayibha encane namaprotheni, njengoba kunjalo ngamaHoney Bunches of Oats. Lokhu kubangela ukuncipha kwemizwa yokugcwala kanye nengozi enkulu yezifo ze-metabolic.

Izindlela zokudla kwasekuseni ezinempilo

Ucwaningo luphakamisa ukuthi ukukhetha izinketho zasekuseni ezibandakanya okusanhlamvu okuphelele nokudla okuminyene nomsoco, njengamaqanda neminye imithombo yamaprotheni, kungaba nomthelela emiphumeleni yezempilo engcono ().

Imihlahlandlela Yezokudla yase-U.S iphakamisa ukuthi kudliwe okungenani ama-servings ama-3 wezinhlamvu ezigcwele kanye nama-5.5 ama-protein ngosuku ().

Ukufaka ezinye zazo ekudleni kwasekuseni kungakusiza uhlangabezane nalesi sincomo.

Nazi izindlela ezimbalwa zasekuseni ezinempilo:

• Oats ebusuku. Hlanganisa i-oats eluhlaza namanzi noma ubisi bese uzivumela zicwilise ubusuku bonke efrijini. Phezulu ngezithelo, ukhukhunathi ongenashukela, ibhotela lamantongomane, noma imbewu ekuseni.
• Ama-burritos kwasekuseni. Songa amaqanda aqhekekile ku-tortilla kakolweni ogcwele bese uphonsa kweminye imifino nge-fiber eyengeziwe.
• I-smoothie yasekuseni. Hlanganisa izithelo zakho ozithandayo nokukhetha kwakho ubisi bese ufaka iyogathi yamaGrikhi ukuthola amaprotheni athe xaxa. Ungafaka futhi ama-oats njengomthombo we-high-fiber carbs.
• Isinkwa se-avocado. Sakaza izipuni eziyi-1-2 ze-avocado ecubuziwe ngesinkwa esiphelele. Ungayifaka phezulu ngamaqanda abilisiwe, ushizi, noma i-salmon ukuze uthole umthombo wamaprotheni asezingeni eliphakeme.
• I-omelet yemifino. Hlanganisa amaqanda ambalwa bese uwafaka ukunambitha. Bapheke epanini bese ufaka imifino eminingi ngendlela othanda ngayo ngaphambi kokufaka i-omelet.
• Ama-pancake we-oatmeal. Hlanganisa amaqanda ambalwa, i-oats eluhlaza, ubhanana, nembewu ye-chia esitsheni. Faka isinamoni kanye ne-vanilla ekhishwe ukunambitheka okwengeziwe bese uthele i-batter epanini ukupheka ama-pancake.
• I-Chia pudding. Hlanganisa ubisi lwakho lokuzikhethela kanye nezipuni ezimbili zembewu ye-chia. Bayeke bahlale ihora noma ubusuku bonke futhi bajabulele izithelo ezintsha namantongomane.

Khumbula ukukhetha ibhulakufesi elisuselwa ekudleni okuphelele lapho kungenzeka khona.Ungakhohlwa ukufaka amaprotheni athile ukukusiza uzizwe ugcwele isikhathi eside.

Okubalulekile

Yize i-Honey Bunches of Oats iqiniswe ngamavithamini namaminerali, yehluleka ukuhlinzeka ngesidlo sasekuseni esilinganiselayo, njengoba - njengokusanhlamvu okuningi kwasekuseni - inoshukela omningi ongeziwe futhi inefayibha namaprotheni amancane.

Imihlahlandlela yokudla ikukhuthaza ukuthi ufake i-fiber eningi namaprotheni esimisweni sakho sasekuseni.

Le mikhuba isiza ukulawula isifiso sakho sokudla usuku lonke, ngaleyo ndlela kulinganisa ukudla kwakho kwekhalori nsuku zonke futhi kunciphise ubungozi bezimo ezifana nohlobo 2 sikashukela nesifo senhliziyo.