Huchi Huchi Mabundu eOats Hutano? Nutrition Chokwadi uye Zvimwe

Zvemukati

• Huchi Mabhendi eOats chikafu
• Zvinogona kubatsirwa
• Zvinogona kuitika pasi
• Yakakwirira mune shuga yakawedzerwa
• Yakadzika mu fiber uye protein
• Kune hutano nzira dzekudya kwekuseni
• Chinokosha

Zviyo zvemangwanani zvoenda kune vakawanda vana nevakuru.

Kwemakore makumi matatu apfuura, Honey Bunches yeOats yave iri imwe sarudzo yakakurumbira.

Nekudaro, gakava rakawanda rakakomberedza mhedzisiro yehutano hwekudya zviyo zvemangwanani.

Ichi chinyorwa chinokuudza iwe Honey Bunches eOats isarudzo ine hutano.

Huchi Mabhendi eOats chikafu

Huchi Mabundu eOats anosanganisa matatu marudzi ezviyo zvakakwana, kusanganisira chibage, gorosi rakazara, uye oats yakazara.

Iyo zvakare ine yakaenzana huwandu hwakanatswa carbs, pamwe nezvimwe zvakasikwa uye zvakagadzirwa zvigadzirwa.

Kufanana nezviyo zvakawanda zvemangwanani, zvakakwirira muma carbs uye zvine fiber shoma, mapuroteni, uye mafuta.

Iyo 3/4-mukombe (30-gramu) inoshumirwa yezviyo zvetsika kuravira inorongedza zvinotevera ():

• Makorori: 120
• Carbs: 23 magiramu
• Shuga: 6 magiramu
• Fiber: 2 magiramu
• Mapuroteni: 2 magiramu
• Mafuta: 2.5 magiramu
• Vhitamini A: 16% yeiyo Zuva Nezuva Kukosha (DV)
• Iron: 60% yeiyo DV
• Vitamini B1, B2, B3, B6, uye B12: 25% yeiyo DV
• Folic acid: 50% yeiyo DV

Zvakangodaro, chimiro chehutano hwezviyo chinoshanduka kana mukaka ukawedzerwa, ichiwedzera huwandu hwayo hwekoriori ne40-60 macalorie uye nekushandura iyo yakazara carb, protein, uye zvemukati zvemafuta.

Zviremera zvinoratidza kuti kudya kwemangwanani kunofanirwa kupa makumi maviri neshanu% ezviuru zvemakoriori ako ezuva nezuva, kunyanya kubva kuzviyo, michero, uye zvigadzirwa zvemukaka (,).

Iwe unogona kusangana nyore nyore nekurudziro iyi nekuwedzera mumwe mukaka uye michero kune yako kushumirwa kweHuchi Mabhendi eOats.

Huchi Mabundu eOats anogadzirwa kubva kune ese akazara uye akachenurwa tsanga. Kufanana nezviyo zvakawanda, yakakwira mu carbs asi yakaderera mu fiber, protein, uye mafuta.

Zvinogona kubatsirwa

Zvakawanda zvehutano zvirevo zvinonzi zvinopihwa zviyo zvemangwanani zvinoenderana neyakawandisa mavitamini uye zvicherwa zvirimo.

Kudzivirira kushomeka kwevhitamini nemamineral, Chikafu neDrug Administration (FDA) chakada zviyo zvekudya zvekuseni muUnited States kuti zvisimbiswe kubvira kuma1940 ().

Nekudaro, zvinovaka muviri zvinowedzerwa panguva yekugadzirisa kuona huwandu hwakawanda. Saka nekudaro, mazhinji mavitamini nemaminerari muHuchi Mabhendi eOats anokonzerwa nekusimbiswa.

Zvakangodaro, kutsvagisa kunoratidza kuti cereal fortification ne iron uye folic acid yakabatsira zvakanyanya kudzikisa zviitiko zveanemia uye neural tube kuremara, zvichiteerana (,,,).

Zvakare, zvidzidzo muvana nevechiri kuyaruka zvakabatana nguva dzose kudya kwemangwanani kwekudya kwemukaka kuwedzerwa kunwiwa kwemukaka, izvo zvinobatsira mukukwirisa calcium uye vhitamini B2 kutora ().

Kunyangwe akawanda mavitamini nemaminerari muHuchi Mabundu eOats akawedzerwa panguva yekugadzirisa, anogona kubatsira kukunda kana kudzivirira kushomeka kwehutano.

Zvinogona kuitika pasi

Nekuda kwehutano hwayo hwekudya, Honey Bunches yeOats inogona kusapa chikafu chakaringana.

Yakakwirira mune shuga yakawedzerwa

Kazhinji zviyo zvemangwanani zvakazara neshuga yakawedzerwa.

Chigadzirwa zvigadzirwa zvakanyorwa nenzira yehuwandu. Izvi zvinoreva kuti chinongedzo chakashandiswa zvakanyanya chichava chekutanga pane zvinyorwa, nepo icho chakashandiswa chidiki chichava chekupedzisira.

Shuga inowanzo kuverengerwa pakati pezvinhu zvitatu zvekutanga muzvirimwa zvemangwanani zvakawanda, kusanganisira Huchi Mabundu eOats.

Kukwira kwakanyanya kweshuga yakawedzerwa uye carbs yakanatswa kwakabatana neyakawedzera njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye kuwedzera uremu (,).

Uyezve, sezvo zviyo zvemangwanani zvakawanda zvinotengeswa kuvana, vana vanounzwa nezvikafu zvine shuga yakawanda kubva vachiri vadiki.

Uku kuratidzwa kunoshandura maitiro avo ekudya uye zvavanofarira zvinotapira, zvichitungamira kune yakanyanya njodzi yekuvandudza mamiriro ataurwa ().

Yakadzika mu fiber uye protein

Ichokwadi chekuti Huchi Mabhendi eOats ane huwandu hwakazara zviyo zvinopa fungidziro yekuti ihwo hutano hwakanaka, hwepamusoro-fiber chibage.

Zvisinei, ruzivo rwayo rwehutano runoratidza zvakasiyana.

Chigadzirwa chinoonekwa sechinhu chakanaka svutugadzike kana chiine magiramu matatu efaibha pakushanda, uye chakakwirira mufibre kana chiine magiramu mashanu ().

Zvese zviri zviviri fiber nemapuroteni zvinobatsira kuti unzwe kuzere kwenguva yakareba nekuti zvinogayirwa zvishoma nezvishoma. Nekudaro, izvi zvinobatsira kudzora kudya kwako uye huremu hwemuviri (,,).

Chidzidzo muvanhu makumi mana neshanu chakawana kuti avo vanodya yakanyanya-fiber oatmeal kirabhu vanonzwa kuzere kupfuura maawa mana pane avo vaidya yakaderera-fiber mbichana mbichana. Iyo yepamusoro-fiber yemangwanani zvakare yakatungamira kudzikisira nzara uye kudya kwekudya ().

Zvidzidzo pakudya kweprotein zvinoratidza zvakafanana mhedzisiro.

Semuenzaniso, chidzidzo chevhiki gumi nembiri muvachiri kuyaruka makumi mashanu neshanu chakaratidza kuti kudya chikafu chamangwanani chaisanganisira magiramu makumi matatu nemashanu eprotein kwakadzivirira kuwana kwemuviri kwemafuta uye kwakatungamira kudzikiswa kudya kwecalorie nenzara, zvichienzaniswa nechikafu chamangwanani chaisanganisira magiramu gumi nematatu eprotein ().

Zviyo zvekudya kwemangwanani zvinowanzova neshuga uye yakaderera mu fiber uye mapuroteni, sezvazviri neHoney Bunches yeOats. Izvi zvinoguma nekuderera kwemanzwiro ekuzara uye njodzi huru yezvirwere zvemagetsi.

Kune hutano nzira dzekudya kwekuseni

Kutsvagurudza kunoratidza kuti kusarudza sarudzo dzemangwanani dzinosanganisira zviyo zvese uye chikafu chine chikafu, senge mazai uye mamwe manyuko eproteiniti, zvinogona kubatsira kuhutano hwakanaka ().

U.S. Dhijitari Mirayiridzo inoratidza kudya kanenge katatu servings yezviyo zvakakwana uye 5.5 servings yeprotein pazuva ().

Kusanganisira mamwe acho mukudya kwako kwekuseni kunogona kukubatsira iwe kusangana nezano iri.

Heano mashoma mashoma ehutano emangwanani nzira:

• Manheru oats. Sanganisa oats mbishi nemvura kana mukaka uye varege vanyorove husiku mufiriji. Pamusoro nemichero, coconut isina kutapira, nati ruomba, kana mbeu mangwanani.
• Kudya kwemangwanani burritos. Putira mazai akapwanyika mune yakazara-gorosi tortilla uye unokanda mune mamwe maveji eakawedzera fiber.
• Kudya kwemangwanani smoothie. Sanganisa michero yako yaunofarira nesarudzo yako yemukaka uye wedzera imwe yogati yechiGiriki kune mamwe mapuroteni. Iwe unogona zvakare kusanganisira oats sosi yeiyo yakakwira-fiber carbs.
• Avocado mbiriso. Paradzira 1-2 maspuniji eachedado makocheni pachingwa chezviyo. Unogona kuikwirisa nemamwe mazai akaomeswa, chizi, kana saumoni kune sosi yeprotein yemhando yepamusoro.
• Veggie omelet. Svetai mazai mashoma uye mwaka kuti varavire. Vapfekedze mupani uye wedzera sevhigi akawanda sezvaunoda usati wabaya omelet.
• Oatmeal mapancake. Sanganisa mashoma mazai, oats mbishi, bhanana, uye chia mbeu mundiro. Wedzera imwe sinamoni uye dhisiki yevanilla yekuwedzera kunhuhwirira uye dururira iyo batter mupani kuti ubike mapanikeki.
• Chia pudding. Gadzira pamwe chete mukaka wako wesarudzo uye nezve 2 mashupuni embeu dzechia. Regai vagare kweawa kana husiku uye vanakidzwe nemichero mitsva nenzungu.

Rangarira kusarudza iyo yakazara-chikafu-chakavakirwa mangwanani kana zvichibvira.Usakanganwa kuwedzera mamwe mapuroteni kuti akubatsire kunzwa uchizara kwenguva yakareba.

Chinokosha

Kunyangwe Huchi Mabundu eOats akasimbiswa nemavitamin nemaminerari, inotadza kupa kudya kwakaringana, sezvo - senge yakawanda zviyo zvemangwanani - iri mushuga yakawedzerwa uye yakadzika mu fiber uye mapuroteni.

Mirayiridzo yezvokudya inokukurudzira kuti uise yakawanda ye fiber uye mapuroteni munzira yako yemangwanani.

Aya maitiro anobatsira kudzora chishuwo chako mukati mezuva rese, nekudaro kuenzanisa yako yakazara zuva nezuva koriori yekudya uye kudzikisira njodzi yako yemamiriro akaita senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.