Unoshingirira kuchengeta zviyo zvine shuga kubva mundiro dzevana vako uye pachinzvimbo chekuunza kumba zviyo zvemangwanani zvinozvikudza akawanda mavhitamini nemamineral pabhokisi: zviyo zvakasimbiswa. Asi zvinoreva here kuti vane hutano? Takataura naDr. Felicia Stoler, DCN, nyanzvi yezvokudya zvakanyoreswa, nutritionist uye physiologist yekurovedza muviri, kuti awane chokwadi.
Chii Chinonzi Forified Cereals?
Zvikafu zvese zvakasimbiswa zvine mavhitamini nemamineral anowedzerwa nemaoko pane kungoitika. Kusimbiswa kwakaitika muzana remakore rapfuura senzira yekuona kuti zvirwere zvine chekuita nekushomeka kwevhitamini zvakadziviswa, anodaro Stoler. Kusimbiswa kwakapinda mune zvekudya zvinonzi 'staples' uye zvaikwanisika kune vanhu vazhinji. Ndicho chikonzero zvigadzirwa zvinowanzosimbiswa zvinosanganisira zvakakosha sezviyo, zviyo, mukaka wevana, mukaka uye muto. Zviyo zvakawanda zvakasimbiswa zvakafanorongedzerwa uye zvakagadzirira kunakidzwa nekutonhora, asi iwe unogona zvakare kuwana yakasimbiswa oatmeal uye inopisa zviyo muchitoro.
Chero zviyo zvakagadzirira kudyiwa zvinonyora tsanga sechinhu chekutanga chinofanirwa kusimbaradzwa kunze kwekunge zviyo zvacho zvasvika zana muzana, sekureva kwe USDA . Zvokudya zvose zvakatorwa negorosi [muU.S.] zvakasimbiswa neB mavhitaminzi, folic acid nezvimwe, anodaro Stoler. Saka, nepo mukaka uye muto zvichinyanya kusimbiswa necalcium nevhitamini D muU.S. (hooray yemapfupa akasimba nemazino), zviyo zvakasimbiswa zvine muchero wemamwe mavhitamini nemamineral.
Musiyano wacho unogona kuva wakakosha. Semuenzaniso, kapu yezviyo yakagadzirwa negorosi yakajairwa inosangana negumi muzana yesimbi yako inokurudzirwa zuva nezuva. Huwandu hwakafanana hwezviyo hwakagadzirwa ne fortified gorosi rinogona kuvhara nyore nyore 100 muzana yekudya kwako kwesimbi kwemazuva ese, ine yakawanda se40 mg pamukombe. Heano mamwe anojairwa anosimbisa, uye nei akakunakira iwe:
- Cracklin 'Oat Bran (Ndiko kuenda kwaStoler.)
- Yese Zviyo
- Kashi GO Lean Original
- Nzira Yakasikwa Flax Plus Multibran Flakes
- Special K Original
- Tumira Zviyo Zvakakura Crunchy Pecan
- Zvokudya Zvoupenyu Hwangu Ezekieri 4:9 Zviyo Zvakamera Zvakamera
- Love Grown Original Power O's
- Fiber One Honey Clusters
- Magic Spoon Cereal
- Chokwadi Elizabeth Granola (Senior editor Dara Katz anoda izvi keto, gluten-isina imwe )
- Poop seChampion Ultra Fiber Cereal (Psst, Bobbi Brown anoidya kwemangwanani.)
Ko Forified Cereal Healthy?
Zviyo zvakasimbiswa zvinogona kuve chikamu chekudya kune hutano, anodaro Stoler. Kana iwe usingatore multivitamin zuva rega rega kana kudya kudya kwakaringana, zviyo zvakasimbiswa inzira iri nyore yekuita kuti vhitamini yako yemazuva ese inokurudzirwa iverenge. Vanogonawo kunyanya kubatsira kune vakadzi vane pamuviri, vana uye vanodya zvinomera. Zvinenge zvese zviyo zvakasimbiswa, saka mubvunzo we 'hutano' unova wesarudzo. Unotsvakei pazita rechikafu? Kwandiri, ndinotarisa macalorie uye fiber.
Saka, zvinoenderana chaizvo nezviyo. Vamwe vanoshaya chikafu chaicho kana vane tani yeshuga kana mafuta (tiri kutarisa kwauri, mudiwa Cap'n Crunch). Zviyo zvakasimbiswa zvine hutano ndezviya zvinogadzirwa kubva pazviyo zvese zvine fiber yakawanda uye mapuroteni. Yakawanda yefiber uye / kana mapuroteni emangwanani = kunzwa kugutsikana kusvika masikati. Yakawanda sei fiber yaunofanira kuvavarira? Ini ndinokurudzira kuve necereal ine angangoita 4 kusvika 5 magiramu efiber pakushumira, anodaro Stoler.
Izvo Zvinogona Kuderera Kwezviyo Zvakasimbiswa
Nepo kune zvinogoneka pakudya zviyo zvakasimbiswa, ndizvo technically zvinokwanisika kudya mavhitamini akawanda nemamineral. Asi maererano neCleveland Clinic, hachisi chinhu chekusimbisa nezvazvo. Dumbu rinogumbura rinogona kuitika kwenguva pfupi yekudya mavhitamini akawanda nemaminerari; kwenguva refu, mhedzisiro yekunyanyisa kunwiwa (iyo yevhitamini A, niacin uye zinc) inosanganisira chiropa uye skeletal kukuvara uye kushaya simba immune system. Kana iwe uchinetseka, funga nezvekudya kwako. Kana yakaringana zvakakwana, unogona kusvetukira ma supplements ako kana multivitamin zvachose uye wodzikisira njodzi yako yekuwedzeredza nechiyo chakasimbiswa.
Asi kana iwe ukasiya kunze kwezviyo nekuda kweiyo carbs, ungangoda kufunga zvakare. Vanhu vakawandisa vanosungirirwa pamakabhoha kana shuga yakawedzerwa, anodaro Stoler. Zviyo zvinobva muzviyo, izvo zvinoreva kuti vachange vaine carbs, iyo yakaenzana magiramu e carbs uye shuga pane iyo label. Saka, usazviita nuts dodging carbs kana shuga kana zvasvika kune zvakasimbiswa zviyo (kunze kwekunge uri pa keto kana imwe yakaderera-carb kudya); ingoedza kutsvaga cereal ye-high-fiber ine shuga shoma iyo iwe chaizvoizvo farira kudya. (BTW, ivo American Heart Association inokurudzira kuti vakadzi vadzikisire kudya kwavo shuga kwezuva kusvika kumaspuni matanhatu uye varume kusvika mapfumbamwe pazuva, kana anenge 25 uye 36 magiramu zvakateerana…izvo hazvina zvakawanda kana ukafunga kuti gaba resoda rine masere.) haizokuurayi (kana, ahem, isu) kuti tiyere zviyo pano neapo zvinoenderana nehukuru hwayo hwekushumira panzvimbo yekuzadza ndiro kumusoro.
Kutenga Zviyo Zvine Utano? Tinoda Izvi
Mukurongeka kwese, pakati peKellogg's, Post uye General Mills, vese vanoita zvimwe zvinganzi zvine hutano kupfuura vamwe, anodaro Stoler. Mune mamwe mazwi, une zvakawanda zvingasarudzwa muchitoro chegirosari uye haufanirwe kutsvaga zvakanyanya kuti uzviwane. Iwe unongoda kuziva kuti ungatarisa kupi uye chii chekutsvaga (kureva, fiber yakawanda, shuga shoma). Pro tip: Tarisa kumusoro paunotenga. Ini ndinokurudzira kutarisa pamasherufu maviri epamusoro musupermarket. Ndipo panogara zviyo zvine hutano pasherufu.
Hezvino gumi nembiri zviyo zvine hutano zvekuwedzera kune yako yekutenga zvinyorwa:
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