Umxholo wenqaku
iicereals sakusasaUkutya okulula ukukulungiselela. Uninzi kuthiwa luneenzuzo zempilo ezichukumisayo.
Ngokwenene Ingaba iicereals zakusasa zisempilweni?? Kwesi sicatshulwa "yintoni i-cereal", "i-cereal iyingozi" kuya kuxutyushwa izihloko.
Yintoni iBreakfast Cereal?
Oku kutya, Yenziwe ngeenkozo ezilungisiweyo kwaye isoloko ityetyiswe ngeevithamini kunye neeminerali. Idla ngokutyiwa nobisi, iyogathi, iziqhamo okanye amandongomane.
Iindidi zesidlo sakusasa ininzi kakhulu. Kodwa ngokubanzi, ukwakhiwa kwabaninzi babo kufana.
Zenziwa njani iicereals zakusasa?
processing
Iinkozo zilungiswa zibe ngumgubo ocolekileyo kwaye ziphekwe.
Ukuxuba
Emva koko umgubo uxutywa kunye nezithako ezifana neswekile, i-cocoa kunye namanzi.
Ukucudisa
Uninzi lwezi zokutya ziveliswa nge-extrusion, inkqubo yobushushu obuphezulu esebenzisa umatshini ukubumba iinkozo.
Ukuqwayita
Emva koko, ii-cereals zomiswa.
Ukubumba
Ekugqibeleni, ukuya kwiinkozo; Iimilo ezifana nebhola, inkwenkwezi, umsesane okanye uxande zinikwa.
Ezinye ii-cereals zigqunywe ngetshokholethi kuba ziyashwabana okanye zidumbe ngexesha lokwenziwa.
Yintoni iiCereals zeBlakfesi?
Kukho iindlela ezahlukeneyo zokukhetha ukutya kwesidlo sakusasa, kwaye ezinye ziquka:
- Iiflekhi; Iveliswa ngokulungiswa komgubo kwaye iqulethe ityuwa, iswekile, imalt kunye nezinye izithako ezongeziweyo. Oku kudla ngokuncediswa ngeevithamini kunye neeminerali.
– Iinkozo eziqhekekileyo; Iveliswa ngokongeza umoya ocinezelweyo kwiinkozo ezahlukeneyo. Ezi cereals zikhaphukhaphu kwaye zirhabaxa kunezinye.
-Iziinkozo eziziinkozo ezityebileyo kwifiber; zii-cereals ezenziwe ngeenkozo ezipheleleyo.
- uhlobo lwe-muesli; ii-cereals ezifana ne-oats, irayisi evutshiweyo, umbona, ingqolowa; Iqukethe umxube wamantongomane anjengama-almonds, i-walnuts, i-hazelnuts kunye neziqhamo ezomisiweyo ezifana neerasins, ii-apula, iibhanana kunye ne-coconuts.
- isidudu; I-oatmeal ephekiweyo kodwa inokuba nezinye izithako.
Ubungozi bokutya okuziinkozo kwisidlo sakusasa Bazintoni?
Iphezulu kwiswekile kunye neekhabhohayidrethi ezisulungekileyo
Iswekile eyongeziweyo yenye yezithako ezimbi kakhulu kwindlela yokutya yanamhlanje. Ibangela izifo ezininzi ezingapheliyo.
Uninzi lweswekile esiyidlayo luvela kukutya okucutshungulweyo kunye iicereals sakusasa Kokunye kwaziwa kakhulu koku kutya.
Ukuqala usuku nge-cereal eneswekile ephezulu kuphakamisa iswekile yegazi kunye namanqanaba e-insulin. Emva kweeyure ezimbalwa, iswekile yakho yegazi inokuthi ihle kwaye umzimba unokunqwenela ukutya okune-carb ephezulu-enokudala umjikelo wokutya kakhulu.
Ukusetyenziswa kweswekile ngokugqithiseleyo kwandisa ingozi yohlobo lwe-2 yeswekile, isifo senhliziyo kunye nomhlaza.
Isidlo sakusasa Cereal
Zithengiswa njengezempilo. "Amafutha aphantsi" kunye "nokutya okuziinkozo" okanye "amafutha aphantsi"iswekile free breakfast cerealKukho amabango ezempilo anje ”.
Nangona kunjalo, iinkozo ezisulungekileyo kunye neswekile ziphezulu kuluhlu lwesithako. Kwaneenkozo ezikuyo azenzi ezi mveliso zibe sempilweni.
Uphononongo lubonisa ukuba la mabango ezempilo ayindlela esebenzayo yokuqinisekisa abantu ukuba ezi mveliso zisempilweni.
iicereals sakusasa esempilweni kuphela xa yenziwe ngeenkozo ezipheleleyo, ukutya iinkozo ezipakishwe rhoqo akunempilo.
Iinkozo ezipheleleyo
Iisiriyeli eziphuma kwiinkozo ezifana neoti, irayi, irhasi, umbona, ingqolowa nerayisi emdaka zinika iivithamini, iiminerali nezondlo ezifunwa ngumzimba. Kwangaxeshanye, ezi cereals ziqulethe ifayibha yokutya eyenza imisebenzi eyahlukeneyo emzimbeni, kwaye ke iluncedo.
Iisiriyeli ezipakishweyo
Iinkozo ezipakishweyo zidla ngokuba ziinkozo ezigayiweyo kwaye ziqulathe ezinye izinto ezininzi, ezizenza zibe kukutya okungenamsoco.
Iinkozo ezipakishweyo kukutya okucutshungulwe kakhulu okuqulethe iswekile eninzi kwaye akukho fibre ngokupheleleyo.
Ziziphi iingenelo zokutya okuziinkozo kwisidlo sakusasa?
Inokuthintela ukuqhina kunye nokuphucula impilo yonke
Ukutya i-oatmeal etyetyiswe ngeziqhamo kunye nembewu yindlela enempilo njengoko iqulethe iivithamini, i-amino acids kunye nefayibha ezilungele isibindi nentliziyo.
Kwakhona, i-oats kunye nezinye iinkozo zibonelela ngefayibha ekhuthaza ukuhamba kwamathumbu, ngaloo ndlela inceda ukuthintela ukuqhina.
Ibonelela ngeevithamini kunye neeminerali
Iinkozo ezipheleleyo zibonelela nge-micronutrients efana ne-vitamin A, i-folic acid, kunye neeminerali ezinjenge-iron, i-zinc, i-selenium, i-magnesium kunye nobhedu, ngaloo ndlela iphakamisa amajoni omzimba.
Iqulethe amafutha anempilo kwaye yehlisa i-cholesterol embi
I-Buckwheat ve IQuinoa Iisiriyeli ezifana ne-omega 3 zinee-asidi eziyimfuneko. Ikwabonelela ngeprotheyini (enegalelo ekuhlutheni) kunye nefiber yokutya. Ezi zithako zinceda ukunciphisa i-cholesterol embi, ukulawula iswekile yegazi, kunye nokuthintela izifo ezifana nesifo seswekile.
Inceda ukugcina ubunzima obunempilo
Ukutya ukutya okusemgangathweni, ngakumbi okutyebileyo kwifiber kunye neprotheyini, kuyakhusela ekutyeni kakhulu nasekutyeni. Yiyo loo nto i-whole-grain cereals ilungile ekugcineni ubunzima obunempilo.
Ngaba iiCereals zesidlo sakusasa Zibangela Ubunzima?
ukutya okuziinkozo ilahleko ubunzima iqalile ukusetyenziswa njengokhetho. Ngaba ngokwenene ziyabatyhafisa?
Kungakhathaliseki ukuba kukuphi ukutya okutyayo, ukuba udla iikhalori ezininzi kunokuba uzitshise emini, uya kuzuza ubunzima, ukuba udla ngaphantsi, uya kuncipha.
Ukunciphisa umzimba nge-cereal yasekusenik kuqalazingaphi iikhalori kwicereal sakusasaKuya kufuneka ubuze umbuzo "kwaye uyisebenzise ngokubala iikhalori ngokwexabiso kumxholo wayo.
kwasekuseni cereal calories Iyahluka phakathi kwe-300-400. Xa usongeza ubisi, iyogathi okanye ezinye izithako kuyo, iikhalori oza kuzifumana ziya kunyuka ngakumbi. Yiyo loo nto kufuneka wenze izibalo kakuhle.
Yenza ukhetho olunempilo
Ukuba ukhetha ukutya i-cereal ngesidlo sakusasa, khangela ezi ngcebiso zokukunceda wenze ukhetho olunempilo;
Nika ingqalelo kumxholo weswekile
Khetha imveliso engaphantsi kwe-5 grams yeswekile ngokukhonza. kwileyibhile yokutya ukufumanisa ukuba ingakanani iswekile equlethwe yimveliso. ukutya kwesidlo sakusasa cereal funda.
Khetha ezo zefayibha eziphezulu
Iisiriyeli ezinobuncinci iigram ezi-3 zefiber ngokuphakwa kwazo zingcono. Ukutya ifayibha eyaneleyo kuneenzuzo ezininzi zempilo. IiVithamini zesidlo sakusasa kunye nobungakanani befiber kuluhlu lwezithako zemveliso.
Khetha iinkozo ezipheleleyo
Iinkozo ezisulungekileyo zihluthwe ifayibha kunye nezondlo.
Iinkozo ezinje ngengqolowa, irayisi emdaka, kunye nombona, ezigcina ukhozo olupheleleyo, lukhetho olukrelekrele.
Iinkozo ezipheleleyo zibonelela ngezixa ezibalulekileyo zeevithamini kunye neeminerali ezincedisa umsebenzi womzimba. Ikwanciphisa umngcipheko wesifo sentliziyo kwaye ikwenza uzive ugcwele ixesha elide njengoko zithatha ixesha elide ukwetyisa.
Zilumkele izahlulo
Oku kutya kunencasa kakhulu, ungadla ngokukhawuleza ngokungalawulekiyo kwaye ufumane iikhalori ezininzi. Zama ukulinganisa ukuba utya kangakanani, ngenxa yoku izithako zesidlo sakusasa Jonga kuluhlu uze utye ngokwezixa-mali ezikwipakethe.
Funda uluhlu lwesithako
Izithako ezibini okanye ezintathu zokuqala kuluhlu lwezithako zezona zibalulekileyo, njengoko zenza uninzi lwecereal. Abavelisi bokutya banokusebenzisa amaqhinga ukufihla inani leswekile kwiimveliso zabo.
Ukuba amagama ahlukeneyo eswekile adweliswe amaxesha amaninzi, imveliso inokuthi iphezulu kakhulu kwiswekile.
Yongeza iprotheni
Iprotheyini yeyona macronutrient yokugcwalisa. Yandisa ukuhlutha kwaye inciphisa umdla wokutya. Ngenxa yokuba iprotheni ihomoni yendlala ghrelin kunye nokutshintsha amanqanaba eehomoni ezahlukeneyo ezifana nehomoni yokuzala ebizwa ngokuba yi-peptide YY.
Ukutya okuziinkozo ngeyogathi, intwana yeendongomane okanye imbewu iya kukunceda utye iprotein eyongezelelweyo kwaye wenze isidlo sakho sibe sempilweni.
Hlala kude nesodium
Nokuba iicereals eziswiti kakhulu zinokuqulatha izixa eziphezulu zesodium.
Ukutya ityuwa eninzi kunokunyusa uxinezeleko lwegazi, nto leyo eyenza ukuba kwenzeke istroke nesifo sentliziyo. Khetha i-cereal engekho ngaphezu kwe-220 mg yesodium ngokukhonza.
Ngenxa yoko;
iicereals sakusasaIcutshungulwa kakhulu, ihlala iqulethe iswekile eyongezelelweyo kunye ne-carbohydrates ecocekileyo.
Ukuba utya ezi cereals, funda uluhlu lwezithako kwaye ungawakholelwa amabango ezempilo. Ezona cereals zibalaseleyo zinefayibha eninzi kwaye azinaswekile.
Amanqaku ekufanele uwafunde
