Na Lihlahisoa tsa Mahe a linotši tsa Oats li phetse hantle? Lintlha tsa Phepo e nepahetseng le tse ling

Litaba

• Mahe a linotši a linotši tsa phepo e nepahetseng ea Oats
• Melemo e ka bang teng
• Litla-morao tse ka bang teng
• Ho na le tsoekere e eketsehileng
• Fibre e tlase le protheine
• Mefuta e meng ea bophelo bo botle ea hoseng
• Ntlha ea bohlokoa

Lijo-thollo tsa hoseng ke tsa bana le batho ba baholo ba bangata.

Lilemong tse 30 tse fetileng, Honey Bunches of Oats e bile khetho e le 'ngoe e tsebahalang.

Leha ho le joalo, likhang tse ngata li pota-potile litlamorao tsa bophelo bo botle ba ho ja lijo-thollo tsa hoseng.

Sengoloa sena se u joetsa hore na Honey Bunches of Oats ke khetho e nepahetseng.

Mahe a linotši a linotši tsa phepo e nepahetseng ea Oats

Mahe a linotši a mahe a linotši a Oats a kopanya mefuta e meraro ea lithollo, ho kenyeletsoa poone, koro e felletseng le oats kaofela.

E boetse e na le palo e lekaneng ea li-carb tse ntlafalitsoeng, hammoho le lisebelisoa tse ling tsa tlhaho le tsa maiketsetso.

Joalo ka lijo-thollo tse ngata tsa hoseng, e na le li-carbs tse ngata ebile e na le fiber, liprotheine le mafura a tlase.

Senoelo sa 3/4 (30-gram) se fanang ka tatso ea setso ea lijo-thollo se paka tse latelang ():

• Lik'halori: 120
• Li-carb: 23 dikgerama
• Tsoekere: 6 dikgerama
• Faeba: 2 dikgerama
• Liprotheine: 2 dikgerama
• Mafura: 2,5 dikgerama
• Vithamine A: 16% ea Boleng ba Letsatsi le Letsatsi (DV)
• Tšepe: 60% ea DV
• Li-vithamine B1, B2, B3, B6, le B12: 25% ea DV
• Folic acid: 50% ea DV

Leha ho le joalo, boemo ba phepo ea lijo-thollo boa fetoha ha lebese le eketsoa, ​​ho eketsa palo ea likhalori ka 40-60 calories le ho fetola kakaretso ea carb, protheine le mafura.

Ba boholong ba fana ka maikutlo a hore lijo tsa hoseng li lokela ho fana ka 20-25% ea likhalori tsa hau tsa letsatsi le letsatsi, haholo-holo ho tsoa lithollo, litholoana le lihlahisoa tsa lebese (,).

O ka fihlella khothatso ena habonolo ka ho eketsa lebese le litholoana ts'ebelisong ea hau ea Honey Bunches of Oats.

Linotši tsa Mahe a linotši tsa Oats li entsoe ka lithollo tse phethehileng le tse ntlafalitsoeng. Joalo ka lijo-thollo tse ngata, e na le li-carb tse ngata empa e na le fiber, liprotheine le mafura a tlase.

Melemo e ka bang teng

Bongata ba litlaleho tsa bophelo bo botle tse bakoang ke lijo-thollo tsa hoseng li ipapisitse le livithamine le liminerale tse phahameng.

Ho thibela bofokoli ba vithamine le diminerale, Tsamaiso ea Lijo le Lithethefatsi (FDA) e hloka hore lijo-thollo tsa hoseng United States li matlafatsoe ho tloha lilemong tsa bo-1940 ().

Kahoo, limatlafatsi lia eketsoa nakong ea ts'ebetso ho netefatsa bongata bo phahameng. Kahoo, livithamini le liminerale tse ngata ho Linotši tsa Mahe a linotši tsa Oats li bakoa ke ho matlafatsoa.

Leha ho le joalo, lipatlisiso li bonts'a hore lijo-thollo tse nang le tšepe le folic acid li thusitse haholo ho fokotsa linyeoe tsa phokolo ea mali le bokooa ba methapo ea methapo, ka ho latellana (,,,).

Ho feta moo, lithuto ho bana le lilemong tsa bocha li hokahantse lijo tsa hoseng tsa lijo tsa hoseng le keketseho ea ts'ebeliso ea lebese, e thusang ho kenya khalsiamo e phahameng le vithamine B2 ().

Le ha boholo ba livithamini le liminerale tse Honey Bunches of Oats li eketsoa nakong ea ts'ebetso, li ka thusa ho hlola kapa ho thibela khaello ea limatlafatsi.

Litla-morao tse ka bang teng

Ka lebaka la boemo ba eona ba phepo e nepahetseng, Honey Bunches of Oats e kanna ea se ke ea fana ka lijo tsa hoseng tse leka-lekaneng.

Ho na le tsoekere e eketsehileng

Lijo-thollo tse ngata tsa hoseng li tletse tsoekere e ekelitsoeng.

Lisebelisoa tsa lihlahisoa li thathamisitsoe ka tatellano ea bongata. Sena se bolela hore motsoako o sebelisitsoeng haholo o tla ba oa pele lenaneng, ha o neng o sebelisitsoe hanyane e tla ba oa hoqetela.

Tsoekere hangata e thathamisoa har'a tse tharo tsa metsoako ea lijo-thollo tse ngata tsa hoseng, ho kenyeletsoa Honey Bunches of Oats.

Ho ja haholo tsoekere e ekelitsoeng le li-carb tse ntlafalitsoeng ho amana le kotsi e eketsehileng ea lefu la tsoekere la mofuta oa 2, lefu la pelo le ho nona (,).

Hape, kaha lijo-thollo tse ngata tsa hoseng li rekisetsoa bana, bana ba hlahisoa ka lijo tse nang le tsoekere e phahameng ho tloha bonyenyaneng.

Ho pepesetsoa hona ho fetola boitšoaro ba bona ba ho ja le litakatso tsa bona bakeng sa litatso tse monate, ho lebisang kotsing e kholo le ho feta ea ho holisa maemo a boletsoeng kaholimo ().

Fibre e tlase le protheine

Taba ea hore Honey Bunches of Oats e na le lithollo tse 'maloa tse felletseng e fana ka maikutlo a hore ke lijo-thollo tse phetseng hantle, tse nang le fiber e ngata.

Leha ho le joalo, tlhaiso-leseling ea eona ea phepo e paka se fapaneng.

Sehlahisoa se nkuoa e le mohloli o motle oa faeba ha e na le bonyane ligrama tse 3 tsa fiber ha ho sebetsoa, ​​le fiber e ngata ha e na le bonyane ligrama tse 5 ().

Ka bobeli fiber le protheine li u thusa hore u utloe u tletse nako e teletsana hobane li silehile butle haholo. Ka lehlakoreng le leng, sena se thusa ho laola tsela eo u jang ka eona le boima ba 'mele (,,).

Phuputso e entsoeng ho batho ba 48 e fumane hore ba jang lijo tsa hoseng tsa oatmeal tse phahameng ba ikutloa ba khotsofetse ho feta lihora tse 4 ho feta ba jang lijo-thollo tsa hoseng tse nang le fiber e tlase. Lijo tsa hoseng tse nang le fiber e phahameng li boetse li lebisitse ho fokotseheng ha tlala le ho ja lijo ().

Liphuputso mabapi le tšebeliso ea protheine li bonts'a sephetho se ts'oanang.

Mohlala, phuputso ea libeke tse 12 ho bacha ba 55 e hlokometse hore ho ja lijo tsa hoseng ho kenyellelitsoeng le ligrama tse 35 tsa protheine ho thibela mafura a 'mele mme ho lebisitse ho fokotseheng ha lik'halori le tlala, ha ho bapisoa le lijo tsa hoseng tse kenyelletsang ligrama tse 13 tsa protheine ().

Lithollo tsa lijo tsa hoseng hangata li na le tsoekere e ngata ebile li na le fiber le liprotheine tse tlase, joalo ka ha ho le joalo ka Honey Bunches of Oats. Sena se fella ka maikutlo a fokotsehileng a botlalo le kotsi e kholo ea mafu a ts'oaetso.

Mefuta e meng ea bophelo bo botle ea hoseng

Patlisiso e fana ka maikutlo a hore ho khetha likhetho tsa lijo tsa hoseng tse kenyelletsang lijo-thollo le lijo tse nang le phepo e ngata, joalo ka mahe le mehloli e meng ea protheine, ho ka kenya letsoho ho ba le litholoana tse ntle tsa bophelo bo botle ().

Tataiso ea Lijo tsa Amerika e fana ka maikutlo a ho ja bonyane li-3 tsa lijo-thollo le li-protein tse 5.5 ka letsatsi ().

Ho kenyelletsa tse ling tsa tsona lijong tsa hau tsa hoseng ho ka u thusa ho fihlela khothatso ena.

Mona ke mekhoa e seng mekae e phetseng hantle ea lijo tsa hoseng:

• Li-oats tsa bosiu. Kopanya habore e tala le metsi kapa lebese 'me u li tlohelle bosiu firiji. Holimo ka litholoana, kokonate e sa tsoekere, botoro ea linate kapa peo hoseng.
• Li-burritos tsa lijo tsa hoseng. Koahela mahe a halikiloeng ka tortilla ea koro e felletseng 'me u akhele meroho e meng bakeng sa fiber e eketsehileng.
• Smoothie ea lijo tsa hoseng. Koahela litholoana tseo u li ratang ka lebese leo u le khethileng 'me u kenye yogurt ea Segerike bakeng sa protheine e eketsehileng. U ka kenyelletsa li-oats e le mohloli oa li-fiber tse phahameng.
• Toast ea avocado. Jala likhaba tse 1-2 tsa avocado e mashed ka bohobe ba lijo-thollo kaofela. U ka e tšela ka mahe a phehiloeng ka thata, chisi kapa salmon bakeng sa mohloli oa protheine ea boleng bo holimo.
• Veggie omelet. Hlatsoa mahe a 'maloa ebe u a nosa hore a latsoe. Li phehe ka pane 'me u kenye meroho e mengata kamoo u ratang pele u phethela omelet.
• Li-pancake tsa oatmeal. Kopanya mahe a 'maloa, habore e tala, banana le peo ea chia ka sekotlolo. Kenya sinamone le vanilla e ntšitsoeng bakeng sa tatso e eketsehileng 'me u tšollele batter ka pane ho pheha li-pancake.
• Pudding ea Chia. Hlohlelletsa lebese la hau la khetho le likhaba tse ka bang 2 tsa lipeo tsa chia. Ba lumelle hore ba lule hora kapa bosiu bo le bong 'me ba natefeloe ke litholoana le linate tse ncha.

Hopola ho khetha lijo tsa hoseng tse nang le lijo tse felletseng ha ho khonahala.U se ke ua lebala ho eketsa liprotheine tse ling ho u thusa hore u ikutloe u tletse nako e telele.

Ntlha ea bohlokoa

Le ha Honey Bunches of Oats e matlafalitsoe ka livithamini le liminerale, e hloleha ho fana ka lijo tsa hoseng tse leka-lekaneng, joalo ka - joalo ka lijo-thollo tse ngata tsa lijo tsa hoseng - e na le tsoekere e ngata ebile e na le fiber le protheine e tlase.

Tataiso ea lijo eu khothaletsa ho kenyelletsa fiber le protheine e ngata ts'ebetsong ea hau ea hoseng.

Mekhoa ena e thusa ho laola takatso ea hau ea lijo letsatsi lohle, ka hona e leka-lekanya kakaretso ea khalori ea hau ea letsatsi le letsatsi le ho fokotsa menyetla ea maemo a kang lefu la tsoekere la mofuta oa 2 le lefu la pelo.