Kodi Magulu Auchi Oats Ndi Amathanzi? Zambiri Zakudya Zakudya ndi Zambiri

Zamkati

• Magulu Auchi Oats zakudya
• Zopindulitsa
• Zowonongeka
• Shuga wowonjezera
• Ochepa mu fiber ndi protein
• Njira zabwino zodyera kadzutsa
• Mfundo yofunika

Maphala am'mawa ogula ndiwo chakudya cha ana ndi akulu ambiri.

Kwa zaka 30 zapitazi, Magulu a Honey Bun of Oats ndi njira imodzi yotchuka.

Komabe, pali mikangano yambiri mozungulira zomwe zimadza chifukwa chodya chimanga cham'mawa.

Nkhaniyi ikukuwuzani ngati Honey Bunches of Oats ndichisankho chabwino.

Magulu Auchi Oats zakudya

Magulu Auchi Oats amasakaniza mitundu itatu yambewu zonse, kuphatikiza chimanga, tirigu wathunthu, ndi oats wathunthu.

Mulinso mafuta okwanira, komanso zinthu zina zachilengedwe komanso zopangira.

Monga chimanga chambiri cham'mawa, chimakhala ndi ma carbs ambiri komanso chimakhala ndi fiber, mapuloteni, ndi mafuta ambiri.

Chikho cha 3/4-chikho (30-gramu) chotulutsa chisangalalo chachikhalidwe cha phala ili ndi izi ():

• Ma calories: 120
• Ma carbs: 23 magalamu
• Shuga: 6 magalamu
• CHIKWANGWANI: 2 magalamu
• Mapuloteni: 2 magalamu
• Mafuta: 2.5 magalamu
• Vitamini A: 16% ya Daily Value (DV)
• Chitsulo: 60% ya DV
• Mavitamini B1, B2, B3, B6, ndi B12: 25% ya DV
• Folic acid: 50% ya DV

Komabe, chakudya chopatsa thanzi chimasintha mkaka ukawonjezedwa, ndikuwonjezera kuchuluka kwake kwa ma kalori ndi 40-60 calories ndikusintha carb yonse, mapuloteni, ndi mafuta.

Akuluakulu akuwonetsa kuti kadzutsa ayenera kupereka 20-25% ya zopatsa mphamvu tsiku lililonse, makamaka kuchokera ku mbewu, zipatso, ndi mkaka (,).

Mutha kukwaniritsa malangizowa mosavuta powonjezera mkaka ndi zipatso mukamagwiritsa ntchito Magulu Auchi Oats.

Magulu Auchi Oats amapangidwa kuchokera kuzinthu zonse zokhazokha komanso zoyengedwa. Monga chimanga chambiri, chimakhala ndi ma carbs ambiri koma mafuta ochepa, mapuloteni, ndi mafuta.

Zopindulitsa

Zambiri zonena zaumoyo zomwe zimaperekedwa chifukwa cha chimanga cham'mawa zimadalira mavitamini ndi mchere wambiri.

Pofuna kupewa kuperewera kwa mavitamini ndi mchere, Food and Drug Administration (FDA) yafuna kuti chimanga cham'mawa ku United States chilimbitsidwe kuyambira 1940s ().

Chifukwa chake, michere imawonjezeredwa pokonza kuti zitsimikizire zochulukirapo. Mwakutero, mavitamini ndi michere yambiri mu Honey Bunches of Oats imabwera chifukwa cholimba.

Komabe, kafukufuku akuwonetsa kuti kulimba kwa phala ndi chitsulo ndi folic acid kwathandiza kwambiri kuchepetsa kuchepa kwa magazi m'thupi ndi ziphuphu za neural tube, motsatana (,,,).

Kuphatikiza apo, kafukufuku wa ana ndi achinyamata adalumikiza chakudya cham'mawa cham'mawa ndi kuchuluka kwa mkaka, zomwe zimathandizira kuti calcium ndi vitamini B2 zilowerere kwambiri ().

Ngakhale mavitamini ndi michere yambiri mu Honey Bunches of Oats amawonjezeredwa pokonza, atha kuthana kapena kupewa kuperewera kwa michere.

Zowonongeka

Chifukwa cha mavitamini ake, Honey Bunches of Oats sangapereke chakudya cham'mawa chokwanira.

Shuga wowonjezera

Maphala ambiri am'mawa amadzaza ndi shuga wowonjezera.

Zosakaniza zamagetsi zalembedwa molingana ndi kuchuluka kwake. Izi zikutanthauza kuti chosakaniza chomwe chidagwiritsidwa ntchito kwambiri chidzakhala choyamba pamndandanda, pomwe chomwe chidagwiritsidwa ntchito chochepa kwambiri chidzakhala chomaliza.

Shuga nthawi zambiri amakhala m'gulu la zinthu zitatu zoyambirira m'maphala ambiri am'mawa, kuphatikiza Honey Bunches of Oats.

Kutenga kwakukulu kwa shuga wowonjezera ndi ma carbs oyeretsedwa kumalumikizidwa ndi chiopsezo chowonjezeka cha mtundu wa 2 shuga, matenda amtima, komanso kunenepa (,).

Kuphatikiza apo, popeza chimanga chambiri cham'mawa chimagulitsidwa kwa ana, ana amapatsidwa zakudya zopatsa shuga kuyambira ali aang'ono.

Kuwonetseredwa kumeneku kumasintha machitidwe awo akudya ndi zokonda zawo zokoma, zomwe zimawatsogolera pachiwopsezo chachikulu chokhazikitsa zomwe tatchulazi ().

Ochepa mu fiber ndi protein

Chowonadi chakuti Magulu Auchi Oats amakhala ndi mbewu zonse zingapo zimapereka chithunzi kuti ndi chimanga chopatsa thanzi, chopatsa mphamvu.

Komabe, chidziwitso chake chazakudya chimatsimikizira zina.

Chogulitsidwa chimawerengedwa kuti ndi gwero labwino kwambiri ngati chili ndi magalamu atatu a fiber nthawi iliyonse yotumizira, komanso chimakhala ndi fiber yochulukirapo mukakhala osachepera magalamu asanu ().

Zida zonse ndi zomanga thupi zimakuthandizani kuti mukhale omasuka kwanthawi yayitali chifukwa amadyeka pang'onopang'ono. Izi zimathandizanso kuwongolera momwe mumadyera komanso kulemera kwa thupi (,,).

Kafukufuku mwa anthu 48 adapeza kuti iwo omwe amadya chakudya cham'mawa cha oatmeal amadzimva bwino kuposa maola 4 kuposa omwe amadya chimanga cham'mawa chochepa. Chakudya cham'mawa chambiri chimathandizanso kuchepetsa njala komanso kudya ().

Kafukufuku wokhudza kudya kwa mapuloteni akuwonetsa zotsatira zofananira.

Mwachitsanzo, kafukufuku wa masabata khumi ndi awiri mwa achinyamata 55 adati kudya chakudya cham'mawa chomwe chimaphatikizapo magalamu 35 a mapuloteni kumathandiza kuti thupi lisapindule kwambiri ndikuchepetsa kuchepa kwa kalori ndi njala, poyerekeza ndi kadzutsa kamene kali ndi magalamu 13 a protein ().

Maphala am'mawa ogula nthawi zambiri amakhala ndi shuga wambiri komanso alibe fiber komanso mapuloteni, monga momwe zimakhalira ndi Magulu Auchi Oats. Izi zimabweretsa kuchepa kwamalingaliro okwanira komanso chiopsezo chachikulu cha matenda amadzimadzi.

Njira zabwino zodyera kadzutsa

Kafukufuku akuwonetsa kuti kusankha zosankha zam'mawa zomwe zimaphatikiza mbewu zonse ndi zakudya zowonjezera michere, monga mazira ndi mavitamini ena, zitha kukhala ndi thanzi labwino ().

Malangizo a Zakudya ku US akuwonetsa kuti muyenera kudya zosachepera 3 ya mbewu zonse ndi 5.5 mapuloteni patsiku ().

Kuphatikiza ena mwa iwo pachakudya chanu cham'mawa kungakuthandizeni kukwaniritsa izi.

Nazi njira zingapo zodyera chakudya cham'mawa:

• Oats usiku. Sakanizani oats yaiwisi ndi madzi kapena mkaka ndipo muwalole zilowerere usiku wonse mufiriji. Pamwamba ndi zipatso, kokonati wopanda shuga, batala wa mtedza, kapena mbewu m'mawa.
• Chakudya cham'mawa cham'mawa. Manga mikaka yophwanyidwa mu tortilla ya tirigu wonse ndikuponyera muzinyama zina kuti zikhale zowonjezera.
• Chakudya cham'mawa chodyera. Sakanizani zipatso zomwe mumakonda ndi mkaka womwe mwasankha ndikuwonjezera yogurt wachi Greek kuti muonjezere mapuloteni. Muthanso kuphatikiza oats ngati gwero la ma fiber-fiber.
• Chotupitsa cha avocado. Gawani supuni 1-2 za avocado yosenda pa mkate wonse wa tirigu. Mutha kuyikapo ndi mazira owotcha kwambiri, tchizi, kapena nsomba kuti mupeze mapuloteni apamwamba.
• Veggie omelet. Thirani mazira angapo ndikuwathandiza kuti alawe. Kuphika iwo mu poto ndi kuwonjezera veggies ambiri ngati mukufuna musanafike akupukuta ndi omelet ndi.
• Zikondamoyo za oatmeal. Sakanizani mazira angapo, oats yaiwisi, nthochi, ndi mbewu za chia mu mphika. Onjezerani sinamoni ndi vanila kuti muthe kununkhira kwina ndikutsanulira chomenyera mu poto kuphika zikondamoyo.
• Chia pudding. Sakanizani mkaka wanu wosankha komanso supuni 2 za mbewu za chia. Aloleni iwo akhale kwa ola limodzi kapena usiku wonse ndikusangalala ndi zipatso ndi mtedza watsopano.

Kumbukirani kusankha chakudya cham'mawa chonse ngati zingatheke.Musaiwale kuwonjezera mapuloteni ena okuthandizani kuti mukhale omasuka kwanthawi yayitali.

Mfundo yofunika

Ngakhale ma Honey Bunches a Oats amakhala ndi mavitamini ndi michere, amalephera kupereka chakudya cham'mawa chokwanira, monga - monga chimanga cham'mawa - chimakhala ndi shuga wowonjezera komanso chimakhala ndi fiber komanso mapuloteni ambiri.

Maupangiri azakudya amakulimbikitsani kuti muphatikize michere yambiri ndi zomanga thupi nthawi zonse m'mawa.

Izi zimathandiza kuchepetsa chidwi chanu chamasana, motero kusinthitsa kalori yanu yatsiku ndi tsiku ndikuchepetsa chiopsezo chanu cha matenda ashuga amtundu wa 2 komanso matenda amtima.