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Iicornflakes sisidudu sakusasa esisetyenziswa kakhulu njengesidlo sakusasa esinevumba, esondlayo nesinempilo. Bangena phantsi kwecandelo lesidlo sakusasa esinefibre ephezulu ezinxulumene nokwehla kwengozi yezifo ezinganyangekiyo ezinjengesifo seswekile, izehlo ezandayo kwilizwe liphela.
Ayisiyiyo kuphela i-cornflakes elungileyo yokuthintela isifo seswekile, kodwa kunye nolawulo lwemeko. Iicornflakes zinesondlo-esityebileyo, xa zithelekiswa zitshiphu kwaye zenziwe ngegrits yengqolowa epakishwe ifayibha. Umxholo ophezulu wefayibha kunye neevithamini, iiminerali, ii-antioxidants kunye ne-phytoestrogens zinegalelo kwimpembelelo elungileyo yeebhokhwe zombane kulawulo lwesifo seswekile.
Kweli nqaku, siza kuthetha ngomanyano phakathi kweeflakes zombona kunye neswekile. Thatha ujongo.
Iprofayile yesondlo yeeCornflakes
Iicornflakes zenziwa kuqala yinkampani iKellogg's. Ngokusekwe kwidatha ebonelelwe yi-USDA, iprofayile yesondlo yeeKellogg's corn flakes imi ngolu hlobo lulandelayo: [1]
| Igama | Inani (nge-100 g nganye) |
| Amandla | 357 kcal |
| Iiprotheni | 7.5 g |
| Ifayibha | 3.3 g |
| Ikhalsiyam | 5 mg |
| Intsimbi | 28.9 mg |
| Magnesium | 39 mg |
| Iphosphorus | 168 mg |
| Isodium | 729 mg |
| Vitamin C | 21 mg |
| Thiamine | 1 mg |
| Vitamin B2 | 1.52 mg |
| Vitamin B3 | 17.9 mg |
| Umntu | 357 mcg |
| Vitamin B12 | 5.4 mcg |
| Vitamin A | Ngo-1786 IU |
Phawula: Kukho ezinye iimveliso zeefilflakes ezikhoyo kwintengiso. Khetha abo banesalathiso esisezantsi se-glycemic, carbs kunye neekhalori.
Kutheni iCornflakes Inokuba Lukhetho Olufanelekileyo Kwieswekile
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Isityebi kwifayibha
Umbutho weSwekile waseMelika ucebisa ukonyuka kokutya ifayibha yokutya kunye nokutya okuziinkozo okupheleleyo ukunciphisa umngcipheko wesifo seswekile. Ifayibha yaziwa ngokulibazisa inqanaba lokukhupha isisu kunye nendlala kunye nokunciphisa impendulo ye-glycemic emva kokutya.
Iicornflakes ziiflakes zombona ezi-orenji-tyheli ngombala kwaye zinoburhabaxa obucekeceke obuthamba xa zinikwa ubisi. Iphezulu kwifayibha (i-beta-glucan) evundiswa ziintyatyambo zebhaktiriya, ikhupha ii-acids ezinamafutha amancinci kwaye ke oko kunciphisa amanqanaba eswekile yasemva kweprandial. [Mbini]
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Isityebi kwi-thiamine
Enye into kukuba, ii-cornflakes zityebile kwi-thiamine okanye i-vitamin B1, imicronutrient ebalulekileyo ebandakanyekayo kwimetabolism yeswekile kunye nokugcina ukusebenza kwezicubu kunye namalungu afana nepancreas, ebandakanyekayo ekwenziweni kwe-insulin.
I-Thiamine ikwangumthombo ophambili wamandla kwiiseli. Nangona ii-cornflakes zingatyebanga kwi-fiber xa kuthelekiswa nezinye iinkozo ezifana ne-muesli kunye ne-oats, umxholo wayo ophezulu we-thiamine uyaziwa ukukhawulezisa imetabolism kunye nokubonelela ngamandla ngokukhawuleza, xa kuthelekiswa nezinye iinkozo.
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Isalathiso seGlycemic esezantsi
Iicornflakes zinomngcipheko ophantsi we-glycemic onxulunyaniswa nomngcipheko wokunciphisa isifo seswekile kunye nokuphuculwa kolawulo lwe-glycemic kubantu abanesifo seswekile sesi-2. Nangona umlinganiso we-GI uthelekiswa kakhulu nezinye iinkozo, akukho ngaphantsi kwezakhamzimba kunye nefayibha.
Iicornflakes zikwanciphisa amanqanaba e-cholesterol emzimbeni kwaye zinciphise umngcipheko wezifo zesifo sentliziyo ezinxulumene neswekile. Kukwaziwa njengokuthintela ukuphazamiseka kwikholoni njengomhlaza wekolon.
Isifundo sathi ikomityi enye (237 ml) yegrits yengqolowa ine-0.31 mg ye-thiamine. [3]
Yeyiphi indlela ebalaseleyo yokutya iiCornflakes?
Iicornflakes zityiwa kakhulu ngobisi olunamafutha asezantsi, nangona kunjalo, iingcali zicebisa ukuba zilibethe ngeziqhamo ezomileyo ezinje ngeeamangile, iiwalnuts kunye neecashews okanye iziqhamo ezitsha / iziqhamo zexesha lonyaka ukuyenza ibe nencasa kwaye ityebiswe ngeprotein kunye nezinye izakha mzimba ezibalulekileyo.
Kungenxa yokuba kunye neekhalori ezisezantsi kunye neecarbs, ikwaphantsi kwiprotein, okuthetha ukuba inokubuyisa indlala kwaye ikwenze utye ngakumbi. Ngeeproteni ezongeziweyo, inokukuhlalisa kakuhle kwaye ikugcine ugcwele ixesha elide.
IiCornflakes ezineziqhamo kunye neYoghurt Recipe
Izithako
- Ikomityi yeziqhamo zakho ozithandayo (ezintsha nezinqunqiweyo)
- Ikomityi enye yesine yeebhokhwe zombona
- Ikomityi enye yesine yeyogathi esandula ukwenziwa (ungakhetha nayiphi na incasa yeyogathi ithathwa ngokuba iphantsi kweekhalori)
- Amagqabi ama-2-3 eminti (ukhetho)
Indlela
- Thela amacephe amabini e-curd kwiglasi yokukhonza.
- Yongeza ezinye iziqhamo ngaphezulu kwayo.
- Yongeza kwakhona amacephe amabini e-curd.
- Ngoku kongeza iziqhamo eziseleyo kunye neebhokhwe zombona.
- Yiphakamise ngamagqabi eminti.
- Khonza
Ukushwankathela
Iicornflakes zezona ndlela zilungileyo zokuqalisa usuku lwakho ngesidlo sakusasa esisempilweni. Ukusetyenziswa kwabo akunxulunyaniswa kuphela neziganeko ezisezantsi zesifo seswekile kodwa kunye nokuba sempilweni kwengqondo, ukunciphisa umngcipheko wexinzelelo kunye nokusebenza kwengqondo okuhlaziyiweyo.
Iicornflakes zinokuba yinxalenye yesidlo sakusasa esempilweni njengoko iqinisekisa ukusetyenziswa kweekhalori ezisezantsi, ifayibha ephezulu kunye nezondlo ezaneleyo ezinokunciphisa umngcipheko wesifo seswekile. Nangona kunjalo, uphando oluninzi luyafuneka kule ndawo. Kananjalo, khetha ukuthenga iicornflakes ezingenanto kwaye hayi ezo zineeshukela ezongeziweyo.
