Cereals calorie

Akwaziwa apho wenza ingcamango yokuba okuziinkozo - kukudla ophezulu osidingayo, kodwa ngokuqinileyo kakhulu ezimi kwindawo ezingqondweni luninzi lwabantu. Ngokuqinileyo kangangokuba abafazi efuna ukunciphisa umzimba, yaye ngamanye amaxesha ecaleni ngokupheleleyo ukususela kwisidlo sakho. Kwathi ngelo xesha wenze impazamo enkulu.

Umxholo Caloric cereals ayikho phezulu ukuze abantu bacinga. Kungenzeka, le impazamo kubonakala ngenxa yokuba abafazi khangela umxholo lwabo caloric kwifomu owomileyo. Kwimeko ngobuwena enjalo, eli nani ayiphucukanga ngokwenene malunga calories 330 100 g imveliso owomileyo nganye. Isixa ethile inokwahluka ngokuxhomekeke cereal ethile. Kodwa musa ukulibala ukuba osidingayo cereal eyomileyo ukulungele ezenziwe ngokuzimisela iyahluka. Ngapha koko, amanzi yongezwe ukukrala, nto leyo etshintsha kakhulu ubunzima imveliso igqityiwe, mvisiswano leyo, kwelinye icala, ichaphazela isiqulatho caloric.

Kwenza ingqondo ukuzama ukubala inani calories kweminye isidudu ogqityiweyo. Thina ukubala osidingayo semolina. umgrayo Dry 100 g iqulethe 326 kcal. Khohlisa uya kuba isidudu phezu kwamanzi. On lathi mayiyo kundithengela ifuna 150 g ngomgrayo. Ukubala ixabiso elipheleleyo caloric imveliso igqityiwe, ukuba kuyimfuneko 326 * (150 * 100) = 489 kcal na. Ngoku kufuneka sazi ubunzima cereal lokugqibela: 500 + 150 = 650 ekupheleni isiqulatho iyonke caloric lahlulwe ubunzima: 489/650 = 0.75 kcal nganye-1 g le wokudla. Ngoku phinda ngo 100 ufumana 75 kcal ngalinye 100 g semolina. Ngokwezibalo elula siye safumanisa ukuba ukudla okuziinkozo azikho phezulu-osidingayo, njengoko Kukholelwa.

Kukho esinye isizathu ukuquka okuziinkozo kwisidlo sakho. Inyaniso kukuba kumafa layo, kukho iindidi ezimbini ifayibha: ifayibha enyibilikayo, ezikwabizwa ngokuba glucono beta, nako ukungena ezityeni yegazi kwaye ndiwaphelise umzimba cholesterol engaphezulu, ebavumela nokucebisa ukubandakanya kwi menu abo abaphethwe zizifo sentliziyo olujikeleza, ifayibha ezingenakunyibilika ususa ubuthi emzimbeni zoomatshini.

Yokususa intsomi, lowo cereals ngokuzityebisa, iyavakala ukuzisa okuziinkozo osidingayo uqikelelo.

Krupa / osidingayo owomileyo / osidingayo ngohlobo ogqityiweyo

Buckwheat / 329 kcal / 150 kcal

Rice isidudu / 330 kcal / 130 kcal

Oatmeal / 345 kcal / 160 kcal

Ngokuzenzekelayo, isiqulatho caloric cereals inganyuswa ukuba bapheke kuzo ubisi, kunye neswekile, yongeza isixa esikhulu zeoli. Nangona kunjalo, akunakwenzeka ukuba anike enye evela kwi oyile kwi saa, kuba loo amanqatha uthuthwa kwiiseli ze iivithamini omzimba kunye neetyuwa.

A izinto trace kunye neevithamini izele phantse zonke iintlobo cereals. Bonke kufuneka siqulathe izixa ezikhulu iivithamini B, selenium nezinki, kunye novithamini E. Ukongeza, okuziinkozo ngalinye iseti esisityebi kunene izakhi-mzimba. Buckwheat iqulethe imali eninzi yentsimbi kunye calcium, oquka iiprotheni ukutya. Ngale buckwheat Kucetyiswa ukuba basebenzise ngenxa ekomelezeni inkqubo sentliziyo, njengoko ukuthintelwa izifo zesibindi, oko normalizes ezibilini.

Semolina kunye oatmeal uncedo kakuhle izifo esiswini, Noko ke, semolina kunokubangela allergies, kangangokuba akukho kucetyiswa kubantwana abancinane. Rice Gadudu buneprotini yemifuno, apho kufakwe ngokugqibeleleyo. Kungenxa yoko le nto kusifikeleyo oku cereal ephantsi-osidingayo kaninzi sisiseko ezahlukeneyo izidlo.

Awukwazi Ningalulibali ngobomi omnye, nto leyo kwakunye papa osidingayo ophantsi, isidudu owenza imveliso ilungele labo bafuna ukuncipha. Isibakala sokuba cereals zibe carbohydrate kade, ukuba udle isitya isidudu kusasa, apho kuya kubakho kuthuthunjiswa yindlala kwi isidlo yabantu. Oku kunciphisa isixa lokutya okudliwayo, yaye ngaloo ndlela unciphise umzimba kwi papa kulula kakhulu ngaphandle kwazo. Ngoko ke izizathu enkulu ukuba bashiye iingcinga kunye ukubandakanya kwisidlo ipapa yakho luncedo.