Muaj pes tsawg calorie ntau ntau hauv buckwheat ntawm dej: calorie cov ntsiab lus, khoom noj muaj txiaj ntsig, tshuaj muaj pes tsawg leeg, tshuaj xyuas

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Nws paub zoo tias buckwheat muaj cov txiaj ntsig zoo: nws siv yuav pab ua kom cov ntshav qab zib kom zoo, txhawb lub cev nrog cov amino acids tseem ceeb thiab ua kom muaj zog. Tab sis ntau tus neeg yuam kev ntseeg tias nws ntxiv rau koj cov khoom noj txhua hnub ua rau koj hnyav nce. Qhov kev tsis ncaj ncees no tuaj qhov twg?

Qhov tseeb yog tias tib neeg siv los muab butter, nceb kib hauv cov roj zaub lossis mis nyuj, kefir hauv porridge, thiab seasoning lawv nrog ntau cov kua ntses. Txawm hais tias qhov no ua rau kom lub saj thiab lub zog muaj nuj nqis ntawm cov tais diav, nws hloov lawv los ntawm kev noj qab haus huv, kev noj zaub mov kom tsis zoo, hnyav ntawm lub plab. Tsis tas li ntawd, buckwheat porridge feem ntau noj nrog qhob cij, nqaij, hnyuv ntxwm, uas ua rau kom lub plab zom mov.

Txhawm rau kos cov lus xaus zoo txog cov txiaj ntsig ntawm buckwheat, cia saib seb muaj pes tsawg calories hauv 100 grams buckwheat. Txij li thaum muaj ntau hom ntawm cov khoom no, lub zoglawv tus nqi txawv me ntsis. Feem ntau nws nyob ntawm ntau yam ntawm buckwheat, hom thiab qib ntawm kev ua haujlwm. Raws li txoj cai, 100 grams qhuav cereal muaj los ntawm 308 mus rau 346 kilocalories.

kev kho cua sov

Kom paub seb muaj pes tsawg calories nyob rau hauv boiled buckwheat rau dej, koj yuav tsum tau mus rau hauv tus account lub zog tus nqi ntawm qhuav cereals. Yog tias koj xav ua kom kwv yees kwv yees ntawm cov ntsiab lus calorie ntawm cov porridge tiav, ces tsom rau 88-114 kcal. Cov no feem ntau lees txais qhov tseem ceeb. Txhawm rau kom paub tseeb tias muaj pes tsawg calorie ntau ntau hauv buckwheat ntawm dej, yuav cov cereals hauv ib pob, vim lawv ib txwm qhia tus nqi zog. Yuav ua li cas tom qab ntawd?

Caws koj tus kheej nrog tus cwj mem thiab notepad. Yog tias koj mob siab txog koj txoj kev noj qab haus huv, ces koj yuav tsum muaj lub ntsuas hluav taws xob rau cov khoom hnyav ntawm tes. Ua ntej, nrhiav qhov hnyav ntawm lub lauj kaub ua noj. Txij li thaum dej nws tus kheej tsis muaj calorie ntau ntau, qhov tseeb tsis tseem ceeb. Tab sis nws zoo li dilutes cov khoom, yog li ntawd, nyob rau hauv thiaj li yuav tsis ua xam txhua txhua lub sij hawm, nws yog zoo dua mus ntxiv nws nyob rau hauv tib lub ntim. Ntsuas 100 grams cereal, ntxiv 220-260 ml dej (nyob ntawm seb qhov xav tau), ces boil lub porridge thiab hnyav cov khoom tiav.

Tam sim no koj muaj txhua yam koj xav tau kom tau txais cov ntaub ntawv tseeb txog pes tsawg calories hauv buckwheat ntawm dej. Yuav ua li cas xam cov raug?

Peb suav suav

Saib ntawm pob khoom noj, sau cov nqi zog ntawm 100 grams ntawm cov khoom qhuav. Los ntawm tag nrho qhov hnyavlub porridge tiav, tshem tawm qhov loj ntawm lub lauj kaub. Tom qab ntawd muab cov calorie ntau ntau qhia los ntawm cov chaw tsim khoom los ntawm 100 thiab faib los ntawm qhov hnyav ntawm cov khoom tiav.

Yog li, koj yuav pom tias muaj pes tsawg calories nyob rau hauv buckwheat ntawm dej, coj mus rau hauv tus account thawj qhov taw qhia ntawm cereals thiab qib ntawm noo noo cov ntsiab lus ntawm cov porridge tiav. Xav txog ib qho piv txwv ntawm kev xam kom raug raws li cov hauv qab no:

308 kcal ib 100 g;

lauj kaub (300 g);

dej (250 ml);

npaj ua porridge nrog ntim (600 g).

Cia li ua cov suav:

• 600g - 300g=300g;
• 308 g × 100 kcal: 300 g=102.67 kcal.

Vim li ntawd, koj yuav tau txais cov ntaub ntawv tseeb txog pes tsawg calories hauv buckwheat ntawm dej tshwj xeeb hauv koj rooj plaub. Nws yuav zoo dua kom nco ntsoov tias dej tsis muaj nqi zog, thiab thaum ua noj, tsuas yog qhov ntim ntawm cov khoom tiav tau nce. Nws yog cov cuab yeej no uas tseem ceeb heev uas yuav tsum xav txog thaum noj zaub mov. Tseeb tiag, ua tsaug rau nws, ib tug neeg tau ntsib qhov kev xav ntawm qhov ntim ntawm cov zaub mov thiab tib lub sijhawm tsis haus calories ntxiv.

Tus nqi noj zaub mov

Kab lus no yuav muab cov ntaub ntawv txheeb cais ntawm cov ntsiab lus ntawm cov tshuaj muaj txiaj ntsig zoo rau lub cev hauv cov tub ntxhais kawm (qhov feem ntau buckwheat). 100 grams ntawm qhuav khoom muaj:

• proteins (12.6 grams);
• carbs (71.5 grams);
• fas (3.2 grams);
• fiber ntau (2 grams).

Tus so yog dej, zaub mov, vitamins thiab kab kawm. Peb twb tau kawm muaj pes tsawg calorie ntau ntau nyob rau hauv boiled buckwheat, ciaTam sim no cia saib yog vim li cas thiaj li tso tawm ntau lub zog thaum nws siv. Tus tsov ntxhuav feem ntawm cov khoom no poob rau cov carbohydrates, tab sis nrog rau lawv, nws muaj cov protein ntau txaus thiab cov rog.

100 grams boiled buckwheat muaj:

• proteins (4.2 grams);
• carbs (20 grams);
• fas (0.8 grams);
• fiber ntau (2 grams).

tshuaj muaj pes tsawg leeg

Tau kawm paub tias muaj pes tsawg calorie ntau ntau hauv buckwheat boiled hauv dej, tam sim no cia peb mloog cov ntsiab lus ntawm cov tshuaj uas muaj txiaj ntsig zoo rau lub cev. Xav txog thawj tus nqi ntawm qee cov khoom muaj nyob hauv cov cereal no:

• hlau (6.7 mg);
• iodine (3.3 mcg);
• manganese (1.56 mg);
• zinc (2.05 mg);
• tooj liab (640mcg);
• selenium (8.3mcg);
• fluorine (23mcg);
• boron (350 mcg).

Tsis tas li, cia peb tshawb pom cov ntsiab lus ntawm macronutrients:

• poov tshuaj (380 mg);
• phosphorus (298 mg);
• magnesium (200 mg);
• sulfur (88 mg);
• chlorine (33 mg);
• calcium (20 mg);
• sodium (3 mg).

Txhua yam khoom no yog qhov tsim nyog los tswj cov dej ntsev hauv lub cev. Txawm hais tias muaj pes tsawg calories hauv dej-steamed buckwheat, nws yog ib qho khoom tseem ceeb rau cov neeg uas xav nce hemoglobin (cov ntsiab lus hlau siab), yog li lawv yuav tsum noj tsis tu ncua.

Txawm hais tias cov cereal no, zoo li cov nplej, muaj cov vitamins B,Lawv qhov ntau tsis siab npaum li, piv txwv li, hauv cov nplej, thiab ntsuas hauv micrograms. Tab sis buckwheat yog nplua nuj nyob rau hauv cov vitamins E (6.5 mg) thiab PP (3.7 mg), uas koom nrog yuav luag tag nrho cov txheej txheem metabolic ntawm lub cev thiab muaj zog antioxidants.

khoom noj khoom haus

Siv cov ntaub ntawv saum toj no, koj tuaj yeem yooj yim txiav txim siab pes tsawg calorie ntau ntau hauv buckwheat soaked hauv dej. Koj tsuas yog yuav tsum ntsuas cov cereal qhuav. Lub ntim ntawm cov khoom o yuav nce, tab sis tus nqi zog yuav nyob twj ywm tib yam. Nws yog ua tsaug rau qhov no tias buckwheat tuaj yeem siv tau zoo hauv kev noj zaub mov noj. Yog tias koj txiav txim siab npaj ib hnub yoo mov, nco ntsoov tias txhawm rau ua haujlwm ntawm lub cev, koj yuav tsum haus tsawg kawg 1200 kcal ib hnub. Txij li txawm tias los ntawm 200 grams ntawm buckwheat koj tau txais ib tug zoo nkauj npaum li cas ntawm porridge, koj yuav tsis muaj ib tug tas li xav ntawm kev tshaib kev nqhis. Thiab yog tias koj ntxiv zaub ntxiv rau koj cov zaub mov, koj tuaj yeem poob ob peb phaus ntxiv.

Buckwheat porridge muaj txiaj ntsig zoo rau cov metabolism hauv lub cev thiab tseem pab txo qis cov roj cholesterol vim cov ntsiab lus ntawm cov rog polyunsaturated hauv nws. Tsis tas li ntawd, cov khoom no tom qab siv ua rau sai satiety thiab tso cai rau koj tsis nco qab txog kev tshaib kev nqhis ntev. Cov fiber ntau nws muaj txhawb rau qhov no.

Ntxhis ntsev

Yog tias koj txiav txim siab kom poob phaus, nws tseem ceeb heev kom nco ntsoov tias ntsev khaws cov dej hauv lub cev. Yog li ntawd, nws yog ib advisable mus txwv nws siv. Nws kuj tseem ua kom lub ntsej muag saj, thiab koj tuaj yeem ntsiag to noj ib feem ntxiv. Nws yog cov khoom ntawm nws, thiab tsis muaj pes tsawg calories hauv buckwheat tsis muaj ntsev los yog nrog nws, uas yuav tsum tau coj mus rau hauv tus account nrog cov khoom noj kom zoo. Vim li cas nws thiaj li? Vim ntsev nws tus kheej tsis muaj nqi zog.

Nws yog ib qho tseem ceeb uas yuav tsum tau hais tias yuav tsum ua noj buckwheat, zoo li lwm yam cereals, tsis tas yuav ntxiv ntsev. Qhov tseeb yog tias nyob rau hauv lub siab kub, nws yog ntsev uas aggravates qhov kev puas tsuaj ntawm cov vitamins pab rau lub cev. Nws yog qhov zoo tshaj rau ntsev npaj ua cereals.

Kev tshuaj xyuas ntawm cov txiaj ntsig ntawm buckwheat

Ntau tus neeg hais lus zoo txog buckwheat. Cov txiaj ntsig tseem ceeb tau sau tseg los ntawm feem coob ntawm cov pej xeem:

• nrawm saturation;
• ncig tsis tshaib plab;
• daim tawv nqaij txhim kho;
• normalization ntawm plab hnyuv;
• nce hemoglobin;
• kev ua kom lub cev tiv thaiv kab mob.

Puas muaj kev xav tsis zoo txog buckwheat? Hmoov tsis muaj. Qhov no yog vim li cas? Thiab yuav ua li cas buckwheat ua mob rau tib neeg lub cev? Nws yuav tsum raug sau tseg tam sim ntawd tias cov kev tshuaj xyuas no tsis muaj tseeb thiab, raws li txoj cai, yog yug los ntawm kev nkag siab yuam kev. Piv txwv li, muaj cov poj niam uas thov kom tau zoo los ntawm buckwheat. Tab sis puas yog tiag tiag? Yog lawm, yog tias koj ntxiv cov roj ntau ntau rau porridge, ncuav nrog cov ntses, mayonnaise, thiab noj nrog nqaij, hnyuv ntxwm thiab qhob cij, ces nws tuaj yeem ua rau hnyav nce.

Kuv yuav tsum siv buckwheat kom poob phaus?

Nws yuav tsum nco ntsoov tias buckwheat nws tus kheej muaj txiaj ntsigkhoom noj khoom haus.

Tab sis nws yog ib qho tseem ceeb ua noj nws nrog dej thiab tsis muaj ntsev ntxiv. Tsis tas li ntawd, yog tias koj ntxiv mis nyuj, kefir lossis ntses rau porridge, ces xav txog cov ntsiab lus calorie ntawm cov khoom no.

Niaj hnub no, buckwheat uas tsis tau kho cua sov, da dej hauv kefir rau hmo ntuj, yog nrov. Thaum xam cov nqi zog ntawm cov khoom no, tsis txhob hnov qab txog tus nqi thiab calorie ntsiab lus ntawm kefir. Yog hais tias, piv txwv li, koj noj ob dia ntawm unground kernels (60 g), ces qhov no twb txog 185 kilocalories. Los ntawm ncuav 250 ml ntawm kefir (1%) rau hauv cov nplej, uas muaj txog 47 kcal ib 100 grams, koj yuav nce calorie ntsiab lus ntawm cov khoom tiav los ntawm 118 kcal. Yog li ntawd, koj yuav siv 303 kcal hloov 185 kcal.

Yog li ntawd, yog tias koj txiav txim siab kom poob phaus, ces qhov sib tov zoo li no yuav tsum tsis txhob noj ib teev ua ntej pluas mov loj, tab sis tsis yog nws. Cov neeg uas noj buckwheat soaked nyob rau hauv kefir sai sai ua ntej noj tshais tsuas yog suav rau enriching lub cev nrog pab tau vitamins thiab minerals. Tsis muaj lus nug txog kev poob phaus, vim tias es tsis txhob txo koj cov calorie kom tsawg, koj nce 303 kcal. Yog li, txhua hnub koj yuav noj ntau dhau, thiab qhov no yuav ua rau qhov hnyav nce me ntsis.

kos cov lus xaus

Tau kawm txog cov ntsiab lus calorie, khoom noj muaj txiaj ntsig thiab tshuaj lom neeg muaj pes tsawg leeg ntawm buckwheat, txhua tus neeg tsis zoo yuav tuaj yeem txiav txim siab tias cov cereal no tsis yog tsuas yog zoo rau lub cev xwb, tab sis tseem yog qhov tseem ceeb rau cov neeg uas xav noj qab haus huv.. Qhov tsuas yog qhov yuav tsum xav txog thaum npaj cov tais diav buckwheat yog cov ntsiab lus calorie.additives, yog nws butter, kefir, mis nyuj los yog ntses. Yog tias koj noj cov cereal no hauv dej thiab tsis ntxiv ntsev, koj tuaj yeem tsis tsuas yog txhim kho koj tus kheej, tab sis kuj poob phaus ntxiv. Tseeb tiag, thaum buckwheat siav, nws nce qhov loj me, thiab nws cov ntsiab lus calorie tseem tsis hloov pauv.