Cov porridge uas muaj calorie ntau ntau. Hom cereals

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

Cov porridge muaj calorie ntau ntau tso cai rau koj kom nce cov calories uas tsim nyog yam tsis muaj overloading lub plab zom mov thiab ua rau koj noj qab haus huv, nrog rau kev kho cov metabolism. Lub ntsiab kom zoo dua ntawm cereals yog lawv yooj yim digestibility, ua tsaug rau tus neeg zoo. Koj tsuas yog yuav tsum paub tias dab tsi yog cov porridge siab tshaj plaws, uas yuav tau tham hauv kab lus.

Nyob ntawm cereals

Cereals yog cov ntsiab lus siab ntawm carbohydrates tsim nyog rau kev ua haujlwm ntawm lub cev. Yog tias lawv noj ntau, thiab siv zog me me, ces qhov hnyav tau nce sai. Nws ntseeg tau hais tias cov nplej zom los ntawm cov zaub mov txhim kho cov metabolism, tab sis tsis yog tag nrho cov cereals yog qhov zoo tagnrho rau kev poob phaus, vim tias ntau ntawm lawv muaj calorie ntau ntau thiab muaj glycemic Performance index siab. Buckwheat tau qhab nia ntawm 40, thiab cov nplej xim av tau qhab nia ntawm 50. Lawv noj tau thiab siv tsis tau kom hnyav.

Qhov no kuj siv tau rau oatmeal, uas muaj glycemic Performance index ntawm 40. Muaj ob peb calories hauv cov khoom. Buckwheat porridge yuav muaj 90 kcal, oatmeal - 88, thiab mov - 78. Cov khoom zoo li no haum rau kev poob phaus, tab sis lawv tsis haum rau kev nce qib.

porridge uas muaj calorie ntau tshaj yog dab tsi? Xws liob peb yam khoom. Cov npe muaj xws li cov cereals hauv qab no:

• barley;
• barley;
• rice;
• pea;
• millet;
• nqaij.

Txhua yam khoom no muaj calorie ntau ntau. Tsis tas li ntawd, lawv muaj ntau yam tseem ceeb uas tsim nyog rau tib neeg noj qab haus huv. Yog tias koj siv cov cereals nrog butter, qab zib lossis cov nqaij rog rog, ces qhov hnyav yuav tshwm sim hauv ob peb lub lis piam. Ntxiv mus, qhov hnyav yog faib sib npaug thiab nrog lub cev ua si yuav tso cai rau koj kom tau txais cov duab uas xav tau.

Barley

Cov cereal no suav nrog hauv cov npe ntawm "Cov porridge siab tshaj plaws". Barley yog qab thiab noj qab haus huv, nws muaj fiber ntau, carbohydrates, rog, proteins. Txij li thaum cov carbohydrates hauv cov porridge yuav yog 66%, ces nrog nws cov kev siv tas li, nws tuaj yeem nce qhov hnyav.

Yog tias koj xav tau zoo dua, koj yuav tsum noj cov khoom nrog butter, cheese, nqaij. Tsis tas li ntawd, cereals yog npaj nrog mis nyuj thiab qab zib. Nyob rau hauv 100 g ntawm cereals nyob rau hauv dej yuav muaj 109 kcal, thiab mis nyuj - 150 kcal. Barley yuav tsum muab tso rau hauv ib lub tais rau noj hmo, vim tias carbohydrates hloov mus rau hauv rog thaum yav tsaus ntuj, yog li qhov hnyav nce sai dua.

Muaj

Cov khoom noj uas muaj calorie ntau tshaj rau cov menyuam yaus yuav tso cai rau koj kom tus menyuam qhov hnyav yog tias nws tsis ncav cuag tus qauv. Nws yuav pab tau nws noj millet. Cov cereal no qab heev, tshwj xeeb tshaj yog nrog mis nyuj, nrog rau jam los yog qab zib. Pab tau millet porridge nrog taub dag, uas yog suav tias yog khoom noj khoom haus thiab txaus siab. Ib qho kev noj zaub mov suav nrog 103 kcal. Qhov ntau koj siv nws, qhov ceev koj yuav tau txaisluj.

Cov rog hauv cov nplej muaj 4%, uas yog 2 npaug ntau dua li lwm cov nplej. Xws li ib lub tais ntxiv zog, yog li ib tug neeg yuav hardy. Txhawm rau kom cov leeg nqaij, nws raug nquahu kom noj porridge tom qab kev tawm dag zog kom rov ua kom lub zog thiab txaus siab rau kev tshaib kev nqhis. Cov tais diav yog zoo meej rau cov neeg ncaws pob, vim nws muaj cov nyhuv rov qab. Yog tias kev cob qhia tau ua tsawg kawg 2 zaug hauv ib lub lis piam, ces cov khoom noj uas muaj calorie ntau ntau yuav tsum tau suav nrog hauv kev noj haus. Tsis tas li ntawd, nws ntxiv dag zog rau lub plawv thiab cov hlab ntsha.

Npua mov

Cov porridge uas muaj calorie ntau tshaj rau qhov hnyav nce yog mov. Qhov no yog vim cov hmoov txhuv nplej siab nyob rau hauv cereals. Nws, ua ke nrog lwm cov carbohydrates, ua rau 70%. Lub glycemic Performance index ntawm mov yog 64, thiab tom qab noj cov khoom, cov ntshav qab zib nce ntxiv, uas ua rau muaj cov rog rog.

Nqaij suav nrog ntau cov zaub mov thiab cov vitamins. Yog li ntawd, xws li qhov hnyav nce yuav pab tau. Nws raug nquahu kom siv cov nplej xoob thiab ua noj nrog mis nyuj (98 kcal) lossis nqaij qaib (124 kcal). Groats yuav tastier thaum roj, qab zib, txiv hmab txiv ntoo, txiv hmab txiv ntoo qhuav ntxiv rau nws.

Nplej yog cov nplej zom tau yooj yim, yog li yuav tsis muaj teeb meem nrog kev zom. Yog li ntawd, nws yog qhov tsim nyog los siv nws ua ntej kev cob qhia. Tab sis nco ntsoov tias koj tsis tuaj yeem noj ntau ntawm cov khoom, vim nws tuaj yeem ua rau cem quav. Haus dej kom ntau thaum noj mov.

Paj

Puas yog porridge tshajcalorie ntau ntau? Qhov no yog peas. Nws tsis yog los ntawm cereals, tab sis ntawm legumes. Peas suav nrog ntau cov protein, yog li qhov hnyav nce sai. Cov khoom no kuj pom zoo rau cov neeg ncaws pob, vim nws sai sai rov qab muaj zog thiab muab lub zog. Pea porridge muaj cov amino acids thiab cov protein uas tsim cov hlwb tshiab thiab tsim cov leeg nqaij.

Ua kom cov khoom noj muaj txiaj ntsig, nws yog tov nrog cov roj zaub. Cov zaub mov no muaj txiaj ntsig zoo, vim nws muaj cov vitamins A, B thiab C. Yog li ntawd, ib tus neeg muaj kev tiv thaiv los ntawm cov kab mob, nws tsis muaj teeb meem nrog lub plawv thiab cov hlab ntsha. Lub hlwb ua haujlwm zoo dua, kev ua siab ntev txhim kho. Cov ntsiab lus calorie ntawm porridge nce nrog qos yaj ywm, sunflower roj, zaub.

Barley

Barley porridge yog qhov zoo rau qhov hnyav. Nws cov ntsiab lus calorie yog 310 kcal. Yog tias koj noj cov khoom hauv dej, cov ntsiab lus calorie yuav yog 76 kcal ib 100 g, thiab ntawm cov mis nyuj - 111. Nws muaj cov roj tsawg kawg nkaus - 1.3 g, yog li nws yog ib qho tsim nyog yuav tsum ntxiv butter lossis zaub roj rau nws. Qhov no yuav ua rau cov ntsiab lus calorie ntau ntxiv, thiab kev zom zaub mov yuav yooj yim.

Nplej

Nplej porridge muaj calorie ntau ntau. Nws muaj ntau cov protein, rog thiab carbohydrates. Nrog rau kev siv ntau zaus, nws tuaj yeem ua rau rog dhau, vim nws txaus siab thiab cua. Ua kom cov zaub mov txawv, cov khoom yog npaj nrog mis nyuj thiab qab zib, thiab txiv hmab txiv ntoo thiab taub dag ntxiv. Nplej groats yog haum rau ib sab phaj rau nqaij thiab ntses.

Yog tias muaj teeb meem ntawm qhov hnyav tsis txaus, cov khoom no yuav tsum muab tso rau hauv cov ntawv qhia zaub mov. Nyob rau hauv dej, cereals muaj ib tug calorie ntsiab lus ntawm 105 kcal, thiab nrog qab zib thiab mis nyuj - 140. Nrog rau ntxiv ntawm cov roj, daim duab nce mus rau 210. Nrog xws li cov khoom noj khoom haus, nws yuav ua tau kom nce qhov hnyav nyob rau hauv ob peb hnub. Cov khoom muaj nplua nuj nyob rau hauv cov vitamins thiab kab kawm uas yuav ua rau lub cev zoo.

porridge tsawg tshaj plaws yog dab tsi? Qhov no yog buckwheat. Nyob rau hauv nws, tus naj npawb ntawm calories tsis ncav cuag 100. Nws yog siav nyob rau hauv mis nyuj thiab dej. Cov khoom no tso cai rau koj kom poob phaus hauv lub sijhawm luv luv. High-calorie thiab lean cereals yog pab tau rau tib neeg, tab sis nyob rau hauv txhua rooj plaub, koj yuav tsum nco ntsoov qhov ntsuas.