Monga mukudziwira, kuti mukhale ndi chikhalidwe chabwino ndi thanzi labwino, nkofunika kuti mutha kukhala ndi moyo wokhutira, komanso kukumbukira kuwerengera zakudya zodyera. Mipata yambiri imathandiza thupi. Zoona, si zonse zokoma za oatmeal popanda zopanda pake, zomwe, mwa njira, calorie yake yokhutira ikhoza kuwonjezeka kwambiri. Kuchokera pa izi, kuti musamazindikire mwamsanga makilogalamu angapo tsiku limodzi, nkofunika kudziwa ndi kusaiwala, kuphatikiza ndi zomwe timapeza izi kapena mphamvu yamtengo wa phala la oat.
Ma caloriki oatmeal pa 100 g ya mankhwala
Ma gramu 100 a oatmeal phala akaunti pafupifupi 100 kcal. Ndipo, ngati muwonjezera mafuta, mchere kapena shuga, mutenga 300 kcal. Musati muziwopa za makhalidwe amenewo msanga. M'malo mwake, chifukwa cha caloric, oatmeal ndi imodzi mwa zinthu zabwino zomwe zimateteza kansalu, matumbo ochokera ku matenda osiyanasiyana. Zonsezi zikufotokozedwa ndi mfundo yakuti ili ndi zida zambiri zothandiza thupi:
- chitsulo, mothandizidwa ndi hemoglobin ndi mavitamini ena omwe amapangidwa;
- sodium, yomwe ikuphatikizapo kupanga mapangidwe a chapamimba;
- calcium, yomwe imakhudza kugawanika kwa magazi ndipo chifukwa cha "cholesterol" choipa chimachotsedwa ku thupi;
- magnesiamu, kupereka maonekedwe abwino a mano;
- Potaziyamu, yomwe imakhudza ubongo wa munthu ndi mpweya;
- Zinki, zomwe zimakhudzidwa kwambiri ndi mnofu wa khungu, zomwe zimalepheretsa kuyanika ndi kuyang'anira sebum.
Pokumbukira nkhani ya kalori yamtundu uwu, tiyenera kudziwa kuti chifukwa cha kcal 100 katha chakudya chamadzulo kwa maola angapo safuna kusokonezedwa chakudya chamasana kapena kupita ku khitchini kuti idye. Ndizabwino kwambiri, wodzazidwa ndi mavitamini, mbale.
Komanso, zakudya zopatsa thanzi padziko lonse zimabwereranso pamodzi ndi oatmeal phala yomwe muyenera kuyamba tsiku lanu. Sichidzangopereka chithandizo cha vivacity, kuchotsa ku thupi ndi poizoni zomwe zimalowa mkati, chifukwa cha zakudya zosasamba bwino komanso zachilengedwe, komanso kuthandizira kubweretsa zowona pafupi ndi maloto abwino.
Nkofunika kunena kuti ndi bwino kuika mu zakudya zanu oatmeal coarsely. Kuchokera pa mfundo yakuti iyo idasinthidwa mochepa, idapitirizabe kuchuluka kwazing'ono zothandizira. Ponena za kugaya bwino, pamakhala mavitamini ochepa chabe, komanso zakudya zabwino kwambiri.
Kaloriki wokhudzana ndi mkaka wa oatmeal
Oatmeal kuphatikiza mkaka ndi njira yabwino kwambiri kwa iwo omwe amatsatira caloriki zomwe zimagwiritsidwa ntchito, komanso kwa iwo omwe safuna kudzipangira okha ndi chakudya chokoma komanso chothandiza. Kotero, kwa 100 g ya mankhwalawa muli 80 kcal zokha. Lili ndi pafupifupi 15 g ya chakudya, 6 g wa mapuloteni komanso 2 g mafuta okha. Nutritionist amalimbikitsa kugwiritsa ntchito mkaka ndi mafuta ochepa monga maziko a mbale. Kwa iwo omwe
Ma caloriki oatmeal ndi uchi
Uchi umathandiza kwambiri. Koma ndi bwino kukumbukira kuti simungakhoze kuponyera mu otentha oatmeal. Izi zikhoza kutaya mtengo wake wa vitamini. Kotero, kalori wokhutira ndi chakudya chokoma ndi 84 kcal ndi 14 g wa chakudya, 3 g wa mapuloteni ndi 1 g ya mafuta okha.
Ma caloriki wothira mafuta oatmeal pamadzi
Ndilofanana ndi 92 kcal. Ngakhale kuti oatmeal ndi ochepa kwambiri ophikidwa m'madzi, ali ndi 16 g wa chakudya, magetsi, 4 g a mapuloteni ndi 1 g mafuta. Kuchokera pa izi, pa kadzutsa simungadzikane nokha, podziwa kuti phalala imatengedwa mwamsanga ndi thupi ndipo imabweretsa kusintha kokha.