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Makonifura sadza remangwanani iro rinonyanya kudyiwa sechinhu chinonaka, chinovaka muviri uye chinovaka. Ivo vanouya pasi pechikamu cheakakwira-fiber mabhureki ayo anoenderana nekuderera kwengozi yezvirwere zvisingaperi senge chirwere cheshuga, chiitiko chayo chiri kuwedzera pasi rose.
Haisi chete macornflakes akanaka ekudzivirira chirwere cheshuga, asiwo kune manejimendi eiyo mamiriro. Makonifura ane huturu-hwakakora, zvichienzaniswa isingadhuri uye inogadzirwa nemagirizi echibage akazara nefibre. Iyo yakakwira yezvinyorwa zvefibre pamwe nemavhitamini, zvicherwa, antioxidants uye phytoestrogens zvinobatsira kune zvakanaka mhedzisiro yemacornflakes mukutungamira kwechirwere cheshuga.
Muchikamu chino, tichakurukura nezvehukama pakati pechibage chinotapira uye chirwere cheshuga. Tarisa.
Nutritional Mbiri YeCornflakes
MaCornflakes akatanga kugadzirwa nekambani Kellogg's. Kubva pane iyo data yakapihwa neUSDA, iro rehutano hwehukama hwezviyo zveKellogg zvinotevera: [1]
| Zita | Mari (pa100 g) |
| Simba | 357 kcal |
| Mapuroteni | 7.5 g |
| Fiber | 3.3 g |
| Calcium | 5 mg |
| Iron | 28,9 MG |
| Magnesium | 39 MG |
| Phosphorus | 168 mg |
| Sodium | 729 mg |
| Vhitamini C | 21 mg |
| Thiamine | 1 mg |
| Vhitamini B2 | 1.52 mg |
| Vhitamini B3 | 17.9 mg |
| Folate | 357 mcg |
| Vhitamini B12 | 5.4 mcg |
| Vhitamini A | 1786 IU |
Ongorora: Kune mamwe mabrands echibage anowanikwa mumusika. Sarudza avo vane yakaderera glycemic index, carbs uye macalorie.
Nei maCornflakes Angave Sarudzo Yakanaka Kune Vanoshushikana
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Akapfuma mu fiber
IAmerican Diabetes Association inoratidza kuwedzera kwekudya kwefibre fiber uye zvese-zviyo zvekudya kuti kuderedze njodzi yeshuga. Fiber inozivikanwa kunonoka gastric kurasa chiyero uye nzara uye kudzikisa glycemic mhinduro mushure mekudya kwekudya.
Makonifuru akakwenenzverwa makwande echibage ayo ari orenji-yero muvara uye ane chimiro chakamonyoroka icho chinova chinopfava kana chapihwa mukaka. Iyo yakakwira mu fiber (beta-glucan) iyo inoviriswa nemabhakitiriya maruva mukoloni, ichiburitsa pfupi-cheni yemafuta acids uye nekudaro, ichideredza iyo postprandial glucose mazinga. [piri]
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Akapfuma mu thiamine
Chimwe chinhu ndechekuti, cornflakes akapfuma mu thiamine kana vhitamini B1, yakakosha micronutrient iyo inosanganisirwa mune metabolism yeshuga uye kuchengetedza mashandiro etinyama uye nhengo dzakadai sepancreas, iyo inobatanidzwa mukugadzirwa kwe insulin.
Thiamine zvakare iri sosi yekutanga yesimba kumaseru. Kunyangwe zviyo zvegorosi zvisina kupfuma mu fiber zvichienzaniswa nedzimwe tsanga dzese dzakadai semuesli uye oats, yayo yakakwira thiamine yezvinyorwa inozivikanwa kuti ikurumidze metabolism uye nekupa simba nekukurumidza, zvichienzaniswa nedzimwe tsanga dzese.
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Yakaderera glycemic index
Makonifuru ane njodzi yakaderera yeglycemic iyo inosanganisirwa nenjodzi yakadzikira yeshuga uye kugadzirisa glycemic kutonga mune vanhu vane chirwere cheshuga chechipiri. Kunyangwe iyo GI chiyero ichienzaniswa zvakanyanya nedzimwe tsanga dzese, hazvisi zvishoma mune zvinovaka muviri uye fiber.
MaCornflakes anoderedzawo cholesterol mumuviri uye inoderedza njodzi yezvirwere zvehutano zvine chekuita neshuga. Iyo inozivikanwa zvakare kudzivirira kusagadzikana kwekoloni senge kenza yekoloni.
Chidzidzo chinoti mukombe mumwe (237 mL) wezviyo zvinokwana zvine 0,31 mg ye thiamine. [3]
Ndeipi NdeYakanakisa Nzira yekudya maCornflakes?
Makonifura anonyanya kudyiwa nemukaka une mafuta mashoma, zvisinei, nyanzvi dzinokurudzira kuibaya nemichero yakaoma semaarumondi, walnuts nemashezi kana michero mitsva / michero yemwaka kuitira kuti ive inonaka uye yakafumiswa neprotein nezvimwe zvinovaka muviri zvakakosha.
Izvi zvinodaro nekuti pamwe neakaderera macalorie uye carbs, zvakare iri shoma mumapuroteni, zvichireva kuti inogona kudzosa iyo nzara marwadzo uye kuita kuti iwe udye zvakanyanya. Nemapuroteni akawedzerwa, anogona kukugutsa zvakanaka uye kukuchengeta iwe uzere kwenguva yakareba.
Cornflakes Nezvibereko Uye Yoghurt Recipe
Zvinoshandiswa
- Kapu yemichero yako yaunofarira (nyowani uye yakatemwa)
- Imwe-yechina mukombe wezviyo zvinotapira
- Imwe-yechina mukombe weiyo yoghurt nyowani (unogona kusarudza chero kunhuhwirira kweyogati uchifunga kuti yakaderera mumacalorie)
- 2-3 mint mashizha (kusarudza)
Maitiro
- Dururira maaspuni maviri e curd mugirazi inoshumira.
- Wedzera zvimwe michero pamusoro payo.
- Zvakare wedzera maaspuni maviri e curd.
- Zvino wedzera michero yasara uye zviyo zvechibage.
- Ita pamusoro payo neminti mashizha.
- Shumira
Kupedza
Cornflakes ndiyo nzira yakanakisa yekutanga zuva rako nechikafu chemangwanani chine hutano. Kunwa kwavo hakungobatanidzwe nezviitiko zvakaderera zvechirwere cheshuga asiwo nehutano hwepfungwa, njodzi yakadzikira yehypertension uye nekuvandudza mashandiro ekuziva.
Makonifura anogona kuve chikamu chemangwanani ane hutano sezvo ichivimbisa kudyiwa kwemakoriori mashoma, faibha yepamusoro uye zvinovaka muviri zvakakwana izvo zvinogona kudzikisa njodzi yeshuga. Zvisinei, kumwe kutsvagurudza kunodiwa munzvimbo iyi. Zvakare, sarudza kutenga mahwanda echibage uye kwete iwo ane akawedzera shuga.
