Puas yog zib ntab Bunches ntawm Oats Noj Qab Haus Huv? Cov lus qhia txog khoom noj khoom haus thiab ntau dua

Zoo Siab

• Zib ntab Bunches ntawm Oats khoom noj khoom haus
• Cov txiaj ntsig muaj txiaj ntsig
• Muaj nqis downsides
• Siab nyob hauv qab zib ntxiv
• Tsawg nyob hauv fiber ntau thiab muaj protein ntau
• Kev noj qab haus huv tshais lwm txoj kev taug
• Hauv qab kab

Noj tshais nrog mov mis yog ib qho yov mus noj rau ntau tus menyuam yaus thiab neeg laus.

30 xyoo dhau los, Honey Bunches of Oats yog ib txoj kev xaiv nrov.

Txawm li cas los xij, kev sib cav ntau nyob ib puag ncig kev noj qab haus huv los ntawm kev noj tshais zaub mov noj.

Tsab ntawv xov xwm no yuav qhia koj tias Honey Bunches of Oats yog qhov xaiv zoo rau kev noj qab haus huv.

Zib ntab Bunches ntawm Oats khoom noj khoom haus

Zib Ntab Bunches ntawm Oats sib xyaw peb hom nplej, nrog rau cov pob kws, nplej, thiab nplej txhua yam.

Nws tseem muaj cov nqi ncaj ncees rau ntawm cov khoom xyaw carbs, nrog rau lwm yam ntuj tsim thiab khoom xyaw tsim.

Zoo li cov zaub mov noj tshais txhua hnub, nws yog carbs thiab muaj fiber ntau, protein ntau, thiab cov rog.

3/4-khob (30-gram) liab ntawm cov tshuaj ntsuab cov tshuaj tsw qab ntim cov hauv qab no ():

• Cov calories: 120
• Carbs: 23 grams
• Qab Zib: 6 grams
• Fiber ntau: 2 grams
• Cov protein ntau: 2 grams
• Rog: 2.5 grams
• Vitamin A: 16% ntawm Tus Nqi Txhua Hnub (DV)
• Hlau: 60% ntawm DV
• Cov vitamins B1, B2, B3, B6, thiab B12: 25% ntawm DV
• Folic acid: 50% ntawm DV

Txawm li cas los xij, cov khoom noj muaj txiaj ntsig ntawm cov nplais pauv hloov thaum cov mis ntxiv, nce nws cov calories kom tag nrho los ntawm 40-60 calories thiab hloov tag nrho cov carb, protein, thiab cov ntsiab lus rog.

Cov kws tshaj lij hais tias pluas tshais yuav tsum muab 20-25% ntawm koj cov calories txhua hnub, tshwj xeeb los ntawm nplej, txiv hmab txiv ntoo, thiab khoom noj siv mis (,).

Koj tuaj yeem yooj yim ua tau raws li qhov kev pom zoo no los ntawm kev ntxiv rau qee cov mis thiab txiv hmab txiv ntoo rau koj qhov kev pabcuam ntawm Honey Bunches ntawm Oats.

Zib ntab Bunches ntawm Oats yog tsim los ntawm ob qho tib si thiab ua kom zoo nplej. Zoo li feem ntau cov cereals, nws yog muaj carbs ntau tab sis muaj fiber ntau, protein, thiab cov rog.

Cov txiaj ntsig muaj txiaj ntsig

Ntau yam ntawm cov ntawv kho mob suav nrog kev noj tshais raws li lawv cov vitamin thiab cov av ntxhia ntau.

Txhawm rau tiv thaiv cov vitamin thiab ntxhia pob tsis zoo, Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA) tau tseev kom muaj cov khoom noj tshais hauv Tebchaws Asmeskas kom muaj zog ntxiv txij li xyoo 1940 ().

Yog li, cov khoom noj muaj ntxiv thaum ua kev ua kom ntseeg tau tias cov khoom muaj ntau dua. Raws li xws li, feem ntau ntawm cov vitamins thiab minerals hauv Zib Ntab Bunches ntawm Oats yog vim muaj cov tshuaj tiv thaiv.

Txawm li cas los xij, kev tshawb fawb qhia tau hais tias kev txhim kho cereal nrog hlau thiab folic acid tau pab txo qis cov neeg mob ntshav tsis txaus thiab neural leeg tsis xws luag, feem (,,,).

Dab tsi ntxiv, cov kev tshawb fawb hauv cov menyuam yaus thiab cov tub ntxhais hluas tau txuas rau kev noj zaub mov tshais rau kev noj mis nyuj ntau ntxiv, uas yuav pab txhawb kom muaj calcium thiab vitamin B2 nkag siab ntxiv ().

Txawm hais tias feem ntau ntawm cov vitamins thiab minerals hauv Honey Bunches ntawm Oats tau ntxiv thaum ua cov txheej txheem, lawv tuaj yeem pab kov yeej lossis tiv thaiv kev tsis haum ntawm lub cev zaub mov.

Muaj nqis downsides

Vim nws cov khoom noj muaj keeb kwm zoo, Honey Bunches ntawm Oats tej zaum yuav tsis muab pluas tshais uas muaj txiaj ntsig.

Siab nyob hauv qab zib ntxiv

Cov mov nplej tshiab feem ntau tau ntim nrog cov piam thaj ntxiv.

Cov khoom lag luam cov npe tau muab teev kom muaj nuj nqis. Qhov no txhais tau hais tias cov khoom xyaw uas tau siv feem ntau yuav yog thawj zaug ntawm cov npe, thaum ib qho uas tau siv tsawg kawg yuav kav ntev.

Cov piam thaj feem ntau muaj npe nyob hauv thawj peb yam khoom xyaw hauv ntau cov zaub mov ua tshais, suav nrog Honey Bunches ntawm Oats.

Kev nkag siab ntawm cov piam thaj ntxiv thiab cov carbs ua kom zoo dua tau cuam tshuam nrog kev pheej hmoo ntawm hom 2 mob ntshav qab zib, mob plawv, thiab nce phaus (,).

Ntxiv rau, vim tias feem ntau cov khoom noj tshais muaj muag rau cov menyuam yaus, cov menyuam yaus tau nthuav tawm cov zaub mov qab zib ntau los ntawm lub hnub nyoog ntxov.

Qhov kev sib kis no hloov lawv txoj kev noj zaub mov noj thiab kev nyiam rau cov khoom qab zib, uas ua rau muaj kev pheej hmoo ntau dua ntawm kev tsim muaj tus mob ().

Tsawg nyob hauv fiber ntau thiab muaj protein ntau

Qhov tseeb tias zib ntab Bunches ntawm Oats muaj ntau cov nplej ua rau pom tias nws yog zaub mov zoo, muaj fiber ntau.

Txawm li cas los xij, nws cov ntaub ntawv noj haus kom ua pov thawj lwm yam.

Ib yam khoom yog suav hais tias yog qhov zoo ntawm cov fiber ntau thaum nws muaj tsawg kawg yog 3 gram ntawm fiber ntau hauv ib qho, thiab muaj fiber ntau thaum nws muaj tsawg kawg yog 5 gram ().

Ob lub fiber ntau thiab cov protein pab kom koj lub siab tau ntev dua vim tias lawv tau zom rau hauv ib qho qeeb qeeb. Nyeg, qhov no yuav pab tswj koj cov zaub mov noj kom hnyav thiab lub cev hnyav (,,).

Kev tshawb hauv 48 tus neeg pom tias cov neeg uas noj tshais muaj fiber ntau oatmeal tshais muaj txiaj ntsig zoo dua li 4 teev dua li cov neeg uas noj lub tshais uas muaj cov muaj fiber ntau. Kev noj tshais ntau dua-fiber ntau kuj ua rau txo kev tshaib kev nqhis thiab zaub mov noj ().

Kev tshawb fawb txog kev noj cov protein ntau qhia tau zoo sib xws.

Piv txwv li, kev kawm 12 lub lim tiam hauv 55 tus neeg hluas tau sau tseg tias kev noj tshais uas muaj 35 gram ntawm cov protein tiv thaiv lub cev kev rog thiab ua rau txo cov calories thiab calories tsawg, piv rau noj tshais uas muaj 13 grams ntawm protein ().

Pluas tshais noj zaub mov feem ntau muaj piam thaj thiab muaj fiber ntau thiab protein ntau, zoo ib yam li Honey Bunches ntawm Oats. Qhov no ua rau kev xav tsis txaus thiab muaj kev pheej hmoo siab ntawm cov kab mob metabolic.

Kev noj qab haus huv tshais lwm txoj kev taug

Kev tshawb fawb qhia tias kev xaiv cov tshais noj uas muaj cov khoom noj muaj txiaj ntsig thiab muaj khoom noj muaj roj, xws li qe thiab lwm yam khoom muaj protein, tuaj yeem ua rau muaj txiaj ntsig kev noj qab haus huv zoo dua ().

U.S taw qhia kev noj haus qhia kom noj tsawg kawg yog 3 pluag ntawm cov hmoov nplej tag nrho thiab 5.5 muaj kua protein ib hnub ().

Nrog rau qee qhov ntawm koj hauv tshais tuaj yeem pab koj kom ua raws li qhov kev pom zoo no.

Ntawm no yog ob peb txoj kev noj tshais zoo dua qub:

• Hmo ntuj oats. Sib tov oats nrog dej los yog mis nyuj thiab cia lawv so kom tsaus ntuj hauv lub tub yees. Sab saum toj nrog cov txiv hmab txiv ntoo, cov txiv maj phaub hauv qab zib, txiv ntoo butter, lossis noob thaum sawv ntxov.
• Noj tshais burritos. Qhwv ntuag cov qe rau hauv cov noob txhuv thiab pov ua qee yam zaub kom ntau ntxiv.
• Noj tshais du. Muab cov txiv hmab txiv ntoo uas koj nyiam tshaj tawm nrog koj xaiv mis thiab ntxiv qee cov kua mis yog cov Greek yogurt rau cov protein ntxiv. Koj tuaj yeem suav cov oats uas yog qhov zoo ntawm cov ntoo fiber ntau carbs.
• Avocado ci. Kis 1-2 dia ntawm avhed ntog avocado ntawm cov mov ci tag nrho. Koj tuaj yeem muab nws tso nrog qee cov qe ua tawv tawv, tshij, lossis ntses salmon rau qhov zoo ntawm cov protein.
• Cov nqaij Veggie. Whisk ob peb lub qe thiab lub caij lawv mus saj. Ua noj rau hauv lub lauj kaub thiab ntxiv rau ntau cov veggies raws li koj nyiam ua ntej tshau lub omelet.
• Oatmeal pancakes. Sib tov ob peb lub qe, oats nyoos, txiv tsawb, thiab chia noob rau hauv ib lub tais. Ntxiv qee cov cinnamon thiab vanilla extract rau ntxiv tsw thiab ncuav lub roj ntim rau hauv ib lub lauj kaub rau noj cov pancakes.
• Chia paj npleg. Do ua ke koj cov mis nyuj uas koj xaiv thiab txog 2 diav ntawm chia noob. Cia lawv zaum li ib teev lossis hmo ntuj thiab txaus siab rau cov txiv ntoo tshiab thiab txiv ntoo tshiab.

Nco ntsoov tias koj yuav xaiv los noj tagnrho cov zaub mov-noj tshais thaum ua tau.Tsis txhob hnov ​​qab ntxiv qee cov protein kom pab koj lub siab ntev dua.

Hauv qab kab

Txawm hais tias zib ntab Bunches ntawm Oats yog ntxiv nrog cov vitamins thiab cov zaub mov, nws tsis tuaj yeem muab cov pluas tshais uas muaj txiaj ntsig, zoo li - feem ntau cov zaub mov tshais - nws muaj qhov muaj suab thaj ntau thiab muaj fiber ntau thiab protein ntau.

Kev noj zaub mov zoo yaum kom koj koom nrog ntau ntawm cov fiber ntau thiab protein nyob rau hauv koj thaum sawv ntxov.

Cov kev coj ua no pab tswj koj txoj kev xav noj kom txaus ib hnub, yog li ntsuas koj qhov kev noj zaub mov kom tsawg txhua hnub thiab txo koj cov teeb meem muaj mob xws li ntshav qab zib hom 2 thiab kab mob plawv.