He olakino anei nā Pūʻulu Honey o Oats? Nā Mea Pono Nutr a me nā mea hou aʻe

Anter

• ʻO nā pūpū meli o ka ʻoihana Oats
• Nā pono kūpono
• Nā hopena maikaʻi ʻole
• Kiʻekiʻe i kō kō
• Haʻahaʻa i ka fiber a me ka protein
• Nā koho ʻē aʻe olakino olakino
• Ke laina lalo

ʻO nā mea ʻai kakahiaka ka mea hele i nā keiki a me nā mākua he nui.

I nā makahiki 30 i hala iho nei, ʻo Honey Bunches o Oats kahi koho nui loa.

Eia nō naʻe, hoʻopuni ka nui o nā hoʻopaʻapaʻa i nā hopena olakino o ka ʻai ʻana i nā cereala ʻaina kakahiaka.

ʻLelo kēia ʻatikala iā ʻoe inā he koho olakino nā Honey Bunches o Oats.

ʻO nā pūpū meli o ka ʻoihana Oats

Hoʻohui ʻia nā Pulu meli o ka ʻoka i ʻekolu mau ʻano hua piha, e like me ka palaoa, ka palaoa a pau, a me nā ʻoka holoʻokoʻa.

Loaʻa iā ia kahi helu kaulike o nā carbs i hoʻomaʻemaʻe ʻia, a me nā mea kūlohelohe a me nā mea hana.

E like me ka nui o nā cereala ʻaina kakahiaka, kiʻekiʻe ia i nā carbs a me ka haʻahaʻa o ka fiber, protein, a me nā momona.

ʻO kahi 3/4-cup (30-gram) e lawelawe ana i ka ʻono o ka cereal i ʻūlū i ka mea aʻe ():

• Kalepona: 120
• Kāpena: 23 gram
• Kō: 6 gram
• Puluniu: 2 gram
• Kumuʻiʻo: 2 gram
• Momona: 2.5 gram
• Wikamina A: 16% o ka Daily Value (DV)
• Hao: 60% o ka DV
• Nā Huaora B1, B2, B3, B6, a me B12: 25% o ka DV
• ʻAkika Folic: 50% o ka DV

Eia nō naʻe, loli ka ʻike kino o ka cereal ke hoʻohui ʻia ka waiū, e hoʻonui ana i ka helu o nā calorie ma 40-60 calories a hoʻololi i ka ʻāpana holoʻokoʻa, ka protein, a me ka momona momona.

Hōʻike nā luna e pono i ka ʻaina kakahiaka i 20-25% o kāu mau calorie o kēlā me kēia lā, keu hoʻi mai nā hua, nā hua, a me nā huahana waiū (,).

Hiki iā ʻoe ke hālāwai maʻalahi i kēia ʻōlelo aʻoaʻo ma ka hoʻohui ʻana i kahi waiū a me nā hua i kāu lawelawe ʻana i nā Honey Bunches o Oats.

Hana ʻia nā pūpū meli o nā ʻoka mai nā ʻano hua a pau a hoʻomaʻemaʻe ʻia. E like me ka nui o nā cereala, kiʻekiʻe ia i nā carbs akā haʻahaʻa i ka fiber, protein, a me nā momona.

Nā pono kūpono

ʻO ka hapa nui o nā hoʻopiʻi olakino e pili ana i nā sereala ʻaina kakahiaka e pili ana i kā lākou kiʻekiʻe vitamona a me nā mineral.

I mea e pale aku ai i nā hemahema o ka wikamina a me ka minamina, ua koi ʻia ka Food and Drug Administration (FDA) i nā cereala ʻaina kakahiaka i ʻAmelika Hui Pū ʻIa e hoʻoikaika ʻia mai ka makahiki 1940 ().

No laila, hoʻohui ʻia nā meaola i ka wā o ka hana ʻana e hōʻoia i nā mea kiʻekiʻe. E like me ia, ʻo ka hapa nui o nā huaora a me nā minelala i loko o Honey Bunches o Oats ma muli o ka paʻa ʻana.

Eia nō naʻe, hōʻike ka noiʻi i ka paʻa ʻana o ka cereal me ka hao a me ka waikawa folic i kōkua nui i ka hoʻēmi ʻana i nā hihia o ka anemia a me nā kīnā neural tube, ʻo ia hoʻi (,,,).

ʻO ka mea hou aku, ua hoʻopili nā noiʻi ʻana i nā keiki a me nā ʻōpio i ka lawe ʻana i ka palaoa kakahiaka i ka hoʻonui ʻana i ka waiū, ka mea e kōkua ai i ka hoʻonui ʻana i ka calcium a me nā huaʻai B2 ().

ʻOiai ka hapa nui o nā huaora a me nā minelala i loko o nā Honey Bunches o Oats i hoʻohui ʻia i ka wā o ka hana ʻana, kōkua paha lākou i ka lanakila a pale ʻana i nā hemahema o ka momona.

Nā hopena maikaʻi ʻole

Ma muli o kāna ʻike olakino, ʻaʻole hiki i nā Honey Bunches o Oats ke hāʻawi i kahi ʻaina kakahiaka kakahiaka maikaʻi.

Kiʻekiʻe i kō kō

ʻO ka hapa nui o nā cereala ʻaina kakahiaka i piha me ke kō.

Ua helu ʻia nā mea hoʻohui huahana i ke ʻano o ka nui. ʻO kēia ke kumu o ka mea i hoʻohana nui ʻia e lilo i mua ma ka papa inoa, ʻoiai ka mea i hoʻohana ʻia ka mea liʻiliʻi e lilo i hope.

Hoʻomaʻa pinepine ʻia ke kō i waena o nā mea hana ʻekolu i loko o nā palaoa kakahiaka, e like me ka Honey Bunches o Oats.

ʻO nā ʻai kiʻekiʻe o ke kō a me nā kāpena i hoʻomaʻemaʻe ʻia e pili me ka hoʻonui ʻana o ka maʻi diabetes type 2, maʻi puʻuwai, a me ka loaʻa kaumaha (,).

Eia kekahi, ʻo ka hapa nui o nā cereala ʻaina kakahiaka i kūʻai ʻia i nā keiki, hōʻike ʻia nā keiki me nā meaʻai kō nui mai ka wā ʻōpio.

Hoʻololi kēia hōʻike i kā lākou ʻano ʻai a me nā makemake no nā ʻono momona, e alakaʻi ana i kahi kiʻekiʻe kiʻekiʻe o ka hoʻomohala ʻana i nā kūlana i ʻōlelo ʻia ().

Haʻahaʻa i ka fiber a me ka protein

ʻO ka ʻoiai ʻo nā Honey Bunches o Oats i loaʻa i kekahi mau hua holoʻokoʻa holoʻokoʻa e hāʻawi i ka manaʻo he olakino, cereal fibre kiʻekiʻe ia.

Eia nō naʻe, ʻike ʻia kāna ʻike hānai.

Manaʻo ʻia kahi huahana he kumu maikaʻi o ka fiber ke loaʻa iā ia ma ka liʻiliʻi he 3 mau huna o ka fiber i kēlā me kēia lawelawe, a kiʻekiʻe i ka fiber ke loaʻa iā ia ma kahi o 5 mau gram ().

Kōkua ka fiber a me ka protein iā ʻoe e piha hou no ka mea ʻo ka ʻai ʻia i ka wikiwiki. Ma ka huli, kōkua kēia i ka hoʻoponopono ʻana i kāu lawe ʻana i ka meaʻai a me ke kaumaha o ke kino (,,).

Ua ʻike ʻia kahi noiʻi ma 48 mau kānaka ʻo ka poʻe e ʻai ana i ka ʻaina kakahiaka nui o ka fiber ʻoi aku ka nui o nā meaʻai ma mua o 4 mau hola ma mua o ka poʻe i ʻai i ka palaoa kakahiaka momona liʻiliʻi. ʻO ke kakahiaka kakahiaka nui loa i alakaʻi ʻia i ka hōʻemi ʻana i ka pōloli a me ka lawe ʻana o ka meaʻai ().

Hōʻike nā haʻawina e pili ana i ka loaʻa ʻana o ka protein i nā hopena like.

ʻO kahi laʻana, ua aʻo ʻia he 12 mau pule ma 55 mau ʻōpio i ka ʻai ʻana i ka ʻaina kakahiaka i komo pū me 35 gram o ka protein i pale i ka momona o ke kino a alakaʻi ʻia e hoʻemi i ka ʻai o ka calorie a me nā pae pōloli, ke hoʻohālikelike ʻia me kahi ʻaina kakahiaka i komo pū me 13 mau hunaola protein ().

ʻOi aku ka kiʻekiʻe o nā cereala ʻaina kakahiaka i ke kō a haʻahaʻa i ka fiber a me ka protein, e like me ka hihia me Honey Bunches o Oats. ʻO kēia ka hopena i ka hōʻemi ʻana i nā manaʻo o ka piha a me ka makaʻu nui o nā maʻi metabolic.

Nā koho ʻē aʻe olakino olakino

Hōʻike ka noiʻi i ke koho ʻana i nā koho kakahiaka e hoʻopili i nā hua a me nā meaʻai momona, e like me nā hua manu a me nā kumu protein ʻē aʻe, e hāʻawi i ka hopena olakino maikaʻi ().

Kuhi ʻia nā kuhikuhi kuhikuhi meaʻai US no ka ʻai ʻana ma ka liʻiliʻi he 3 mau huina o nā kīʻaha āpau a me 5.5 mau lawelawe o ka protein i kēlā me kēia lā ().

Me ka hoʻohui ʻana i kekahi o lākou i kāu ʻaina kakahiaka hiki ke kōkua iā ʻoe e kū i kēia ʻōlelo aʻoaʻo.

Eia kekahi o nā koho ʻē aʻe olakino olakino.

• Oats ka pō. Hoʻohui i nā ʻoka maka me ka wai a waiū paha a e hoʻokuʻu iā lākou i ka pō i loko o ka pahu hau. ʻO luna me nā huaʻai, ka niu i hoʻomomona ʻole ʻia, ka waiūpaka nut, a i ʻole nā ​​ʻanoʻano i ke kakahiaka.
• Burritos ʻaina kakahiaka. Hoʻopili i nā hua i kāwili ʻia i loko o kahi tortilla palaoa holoʻokoʻa a hoʻolei i kekahi mau mea ʻai no ka pulupulu keu.
• Mālama kakahiaka. Hoʻohui i kāu mau hua punahele me kāu koho o ka waiū a hoʻohui i kekahi yogurt Greek no ka protein keu. Hiki iā ʻoe ke hoʻokomo i nā ʻoka ma ke ʻano he kumu o nā carbs puluniu kiʻekiʻe.
• Pāʻalā ʻāpiki. E hohola i 1-2 punetēpō o ka avocado i kāwili ʻia i ka berena palaoa holoʻokoʻa. Hiki iā ʻoe ke kau iā ia me nā hua moa i hoʻolapalapa ʻia, ka tī, a i ʻole ka salemona no kahi kumu o ka protein kiʻekiʻe.
• ʻO omelet Veggie. ʻOhi i kekahi mau hua manu a hoʻomoʻa iā lākou e ʻono. Hoʻomoʻa iā lākou i loko o ka pā a hoʻonui i nā mea ʻai a pau āu e makemake ai ma mua o ka hoʻohuli ʻana i ka omelet.
• ʻO pancakes pancakes E kāwili i kekahi mau hua, nā hua maka, ka maiʻa, a me nā hua chia i loko o kahi pola. E hoʻohui i kahi kinamona a me ka vanilla extract no keu keu a ninini i ka paila i loko o ka pā e kuke i nā pancake.
• Pahu Chia. E hoʻopili pū i kāu waiū i wae ʻia a ma kahi o 2 punetēpō o nā hua chia. E noho lākou no hoʻokahi hola a i hoʻokahi pō paha a ʻoluʻolu me nā hua a me nā hua hou.

E hoʻomanaʻo e koho i kahi ʻaina kakahiaka piha nā meaʻai āpau ke hiki.Mai poina e hoʻohui i kahi protein e kōkua iā ʻoe e hōʻona no ka lōʻihi.

Ke laina lalo

ʻOiai paʻa paʻa ʻia nā Honey Bunches o Oats me nā huaora a me nā minelala, ʻaʻole hiki ke hāʻawi i kahi ʻaina kakahiaka maikaʻi, e like me - e like me ka nui o nā cereala ʻaina kakahiaka - kiʻekiʻe ke kō a me ka haʻahaʻa o ka fiber a me ka protein.

Paipai nā alakaʻi papaʻai iā ʻoe e hoʻokomo i ka nui o ka fiber a me ka protein i kāu hana kakahiaka.

Kōkua kēia mau hana i ka mālama ʻana i kou makemake ma loko o ka lā, no laila ke kaulike ʻana i kāu loaʻa ʻana o ka calorie i kēlā me kēia lā a hoʻemi i kou makaʻu i nā ʻano e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai.