Ngaba iiCereals ezongeziweyo zisempilweni? Sacela iNgcali yeZondlo ukuba isenze iScoop

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Uzimisele ngokugcina ukutya okuziinkozo okuneswekile ngaphandle kwezitya zabantwana bakho kwaye endaweni yoko uzise ukutya okuziinkozo ekhaya okuqhayisa ngeevithamini ezininzi kunye neeminerali kwibhokisi: iisiriyeli ezomeleziweyo. Kodwa ngaba oko kuthetha ukuba ngokwenene basempilweni? Sathetha noDkt Felicia Stoler, DCN, i-dietitian ebhalisiweyo, isondlo sokutya kunye nokuzivocavoca umzimba, ukufumana inyaniso.

Yintoni iiCereals ezongeziweyo?

Konke ukutya okunqatyisiweyo kuqulethe iivithamini kunye neeminerali ezongezwa ngesandla kunokuba zenzeke ngokwemvelo. Ukuqiniswa kwenzeka kwinkulungwane edlulileyo njengendlela yokuqinisekisa ukuba izigulo ezinxulumene nokunqongophala kweevithamini ziyathintelwa, utshilo uStoler. Ukuqiniswa kwangena ekutyeni okugqalwa 'njengezinto ezisisiseko' kwaye zazifikeleleka kubantu abaninzi. Kungenxa yoko le nto iimveliso ezixhaphakileyo zibandakanya izinto eziyimfuneko ezifana nesiriyeli, iinkozo, ubisi olungumgubo, ubisi kunye nejusi. Uninzi lweecereals ezinqatyisiweyo zipakishwe kwangaphambili kwaye zilungele ukonwabela ukubanda, kodwa unokufumana i-oatmeal enqatyisiweyo kunye ne-cereal eshushu kwivenkile enkulu.

Naziphi na iicereal esele zilungele ukutyiwa ezidwelisa iinkozo ezipheleleyo njengesithako sazo sokuqala nazo kufuneka zomelezwe ngaphandle kokuba i-cereal iyi-100 pesenti yeenkozo ezipheleleyo, ngokutsho USDA . Konke ukutya okuvela kwingqolowa [e-U.S.] kuqiniswe ngeevithamini B, i-folic acid kunye nokunye, utsho uStoler. Ke, ngelixa ubisi kunye nejusi zixhaphake ngokuqiniswa ngecalcium kunye nevithamin D eU.S. (hooray for amathambo awomeleleyo namazinyo), iicereals eziqiniweyo ziqulethe ukubulawa kweevithamini kunye neeminerali ezongezelelweyo.

Umahluko unokubaluleka. Ngokomzekelo, ikomityi ye-cereal eyenziwe ngengqolowa eqhelekileyo idibana malunga neepesenti ezili-10 zentsimbi yakho yemihla ngemihla. Umlinganiselo ofanayo we-cereal eyenziwe ngayo iqinisiwe Ingqolowa inokugquma ngokulula 100 ekhulwini yentsimbi yakho uthathe yonke imihla, equlathe kangangoko 40 mg indebe nganye. Nazi ezinye iziqinisekiso eziqhelekileyo, kunye nokuba kutheni zikulungele wena:

Iivithamini B:Ezi ziquka i-thiamine, i-riboflavin kunye ne-niacin (iivithamini B1, B2 kunye ne-B3), kunye ne-vitamin B6 kunye ne-B12. Eyona njongo yazo kuku nyusa amandla , kodwa zikwanceda inkqubo ye-nervous, igazi kunye nolusu. Ifolic acid:I-US iphakathi kwamazwe ambalwa afuna umgubo wengqolowa, isithako esiqhelekileyo kwiisiriyeli ezipakishweyo ezibandayo, ukuba zomelezwe nge-folic acid, uhlobo lokwenziwa lwefolate. Ikwabizwa ngokuba yivithamin B9, ifolic acid isetyenziswa yenza iiseli ezintsha emzimbeni. Ilungile kakhulu kubasetyhini abakhulelweyo kuba ikhusela iziphene ekuzaleni, ezizezi: iziphene ze-neural tube njenge-spina bifida okanye i-anencephaly, ngokutsho i-CDC . Iayini:Molo, ukutya kwengqondo. Intsimbi isebenza ngokumangalisayo ukukhula kwengqondo , njengo kuthintela i-anemia , yonyusa i inkqubo yomzimba kwaye inegalelo kwimpilo yegazi. Ikhalsiyam:KUYA funda Ngoosonzululwazi kwiZiko loPhando lweZondlo lwaBantwana le-ARS bafumanise ukuba abantwana abalahla isitya secereal eqiniswe ngecalcium kusasa bafumana icalcium ecetyiswayo yemihla ngemihla ngokulula ngakumbi, kwaye ngaphandle kokunciphisa ukufunxa kwabo kwentsimbi. Ukongeza kokubaluleke kakhulu kumazinyo kunye namathambo asempilweni, ukusetyenziswa okuphezulu kwe-calcium ebuntwaneni kunokuthintela i-osteoporosis kamva ebomini. IZinc:Ukubuyiswa kwamanxeba, impilo yomzimba, ukusebenza kwe-metabolic: esi sondlo siyakwenza konke. Ikwalunyango oludumileyo lweempawu ezibandayo, utshilo Iklinikhi yaseMayo . IVithamin A:Ukufumana isixa sakho esicetyiswayo se-vitamin A yemihla ngemihla ilungile kwimpilo yamehlo, ukukhula kweeseli, amandla omzimba kunye nokusebenza kwamalungu, ngakumbi oko kwentliziyo, imiphunga kunye nezintso, ngokutsho AmaZiko eSizwe ezeMpilo . Ivithamin C:Ekwabizwa ngokuba yi-ascorbic acid, ivithamin C idla ngokuthenjwa njengeyeza elibandayo (nangona kungayi kwenza nantoni na ukuba uqale ukuyithatha xa sele ugula). Kukutya okuqinisiweyo, i-vitamin C yi-antioxidant encedisa ekwakhiweni kwemithambo yegazi, i-cartilage, imisipha kunye ne-collagen, ithi. Iklinikhi yaseMayo . Ikwakhusela umzimba wakho kwiiradicals zasimahla, ezinesandla kumhlaza kunye nesifo sentliziyo. Ivithamin C ikwanceda umzimba ukuba ugcine i-iron. Ivithamin D:Esi sondlo siyimfuneko kwi ukwahlukana kweseli eqhelekileyo , kodwa mhlawumbi idume kakhulu ngokwazisa ukufunxa calcium . (Oko kuchaza ukuba kutheni yongezwa kulo lonke ubisi eU.S.) I-Pantothenic acid:Njengazo zonke ezinye iivithamini ze-B, i-vitamin B5 iguqula i-carbs ibe yi-glucose, ethi umzimba ujike ube ngamandla (ithetha isitya se-cereal eqiniweyo kunye nale nto ilungile kubantwana abaleleyo into yokuqala ekuseni). Kukwabalulekile ekukhuleni kweeseli ezibomvu zegazi kunye namahomoni athile kunye namadlala, utshilo Isibhedlele saseMount Sinai . I-Magnesium:I-300+ enzymes emizimbeni yethu echatshazelwa yi-magnesium yenza yonke into ukusuka ekulawuleni iswekile yegazi kunye noxinzelelo lwegazi ukugcina imisipha enempilo kunye nokusebenza kwemithambo, utshilo. KwiYunivesithi yaseHarvard T.H. Isikolo seChan seMpilo yoLuntu . IMagnesium ikwanceda izihlunu zethu ukuba zifinyele kwaye iintliziyo zethu zibethe ngokuthe chu.

Ngaba iCereal Eyongeziweyo isempilweni?

Iisiriyeli eziqinisiweyo zinokuba yinxalenye yokutya okunempilo, utsho uStoler. Ukuba awuthathi i-multivitamin yonke imihla okanye utye ukutya okunokulinganisela, i-cereal eqiniweyo yindlela elula yokufumana i-vitamin yakho ekhuthazwayo yemihla ngemihla kunye ne-mineral counts up. Zinokuba luncedo ngakumbi kubasetyhini abakhulelweyo, abantwana kunye nabatya imifuno. Phantse zonke ii-cereals ziqinisiwe, ngoko umbuzo 'wempilo' uba ngowokhetho. Ujonga ntoni kwileyibhile yokutya? Kum, ndijonge iikhalori kunye nefiber.

Ngoko, kuxhomekeke ngokwenene kwi-cereal. Abanye baswele isondlo sokwenyani okanye banetoni yeswekile okanye amafutha (sijonge kuwe, othandekayo uCap’n Crunch). Ezona cereals zisempilweni ziqinisiwe zezo zenziwe ngeenkozo ezipheleleyo ezinefayibha ephezulu kunye neprotheyini. Uninzi lwefiber kunye / okanye iprotheni yesidlo sakusasa = ukuziva unelisekile kude kube yisidlo sasemini. Kufuneka ujonge ifayibha engakanani? Ndincoma ukuba ube ne-cereal kunye ne-4 ukuya kwi-5 grams yefiber ngokuphakelayo, utsho uStoler.

IiNdawo ezinokuthi zibe kho kwiiCereals eziqiniweyo

Ngelixa kukho izibonelelo zokutya okuziinkozo ezinqatyisiweyo, kunjalo ngokobugcisa kunokwenzeka ukuba udle iivithamini ezininzi kunye neeminerali. Kodwa ngokutsho kweKliniki yaseCleveland, akusiyo into yokugxininisa. Isisu esibuhlungu sisiphumo sexesha elifutshane esinokubakho sokutya iivithamini ezininzi kunye neeminerali; ixesha elide, iziphumo zokusetyenziswa ngokugqithiseleyo (ezizezi ze-vitamin A, i-niacin kunye ne-zinc) zibandakanya isibindi kunye nokulimala kwamathambo kunye ne-immune system. Ukuba unexhala, qwalasela ukutya kwakho. Ukuba ilungelelene ngokwaneleyo, unokukwazi ukutsiba izongezo zakho okanye i-multivitamin ngokupheleleyo kwaye wehlise umngcipheko wokuzigqithisa ngecereal eyomeleleyo.

Kodwa ukuba uyeka ukucima i-cereal ngenxa yee-carbs, unokufuna ukuphinda uqwalasele. Uninzi lwabantu luxhonywa kwi-carbs okanye iswekile eyongeziweyo, utshilo uStoler. I-Cereals ivela kwiinkozo, oku kuthetha ukuba baya kuba ne-carbs, elingana neegram ze-carbs kunye neswekile kwileyibhile. Ngoko ke, musa ukuzenza amandongomane e-dodging carbs okanye iswekile xa kuziwa kwi-cereals eqinisiweyo (ngaphandle kokuba ukwi-keto okanye enye i-low-carb diet); zama nje ukufumana i-cereal enefayibha ephezulu eneswekile encinci onayo ngokwenene ukonwabele ukutya. (BTW, i American Heart Association Icebisa ukuba abasetyhini banciphise ukutya kwabo iswekile yonke imihla ukuya kumacephe amathandathu kwaye amadoda ukuya kwiitispuni ezilithoba ngosuku, okanye malunga nama-25 kunye nama-36 eegram ngokulandelelanayo…akukho nto ingako xa ucinga ukuba inkonkxa yesoda inesibhozo.) ayizukukubulala (okanye, ahem, thina) ngamanye amaxesha ukulinganisa i-cereal ngokwesayizi yayo ecetyiswayo yokuphakela endaweni yokugcwalisa isitya phezulu.

Ukuthenga iiCereal ezisempilweni? Siyazithanda Ezi

Kukho konke ukulunga, phakathi kweKellogg's, iPost kunye neGeneral Mills, bonke benza ezinye ezinokuthi zithathwe njengezempilo kunabanye, utsho uStoler. Ngamanye amagama, unokhetho oluninzi kwivenkile yegrosari kwaye awuzukufuna ukukhangela nzima kakhulu ukuze uzifumane. Udinga nje ukwazi ukuba ukhangele phi kwaye ukhangele ntoni (oko kukuthi, i-fiber eninzi, ishukela encinci). Icebiso lobuchule: Jonga phezulu xa uthenga. Ndicebisa ukujonga kwiishelufa ezimbini eziphezulu kwivenkile enkulu. Kulapho ukutya okuziinkozo okunempilo kuhlala eshelufini.

Nazi iicereals ezili-12 ezisempilweni onokuzongeza kuluhlu lwakho lokuthenga:

• I-Cracklin 'Oat Bran (Kuya kuStoler.)
• Uziinkozo Olupheleleyo
• Kashi GO Ingqike Original
• Indlela yeNdalo yeFlaksi kunye neeFlakhe ezininzi zeMultibran
• Ekhethekileyo K yoqobo
• Thumela Great Grains Crunchy Pecan
• Ukutya Kobomi Hezekile 4:9
• Love Grown Original Power O's
• IFiber One Honey Clusters
• Magic Spoon Cereal
• NguElizabeth Granola (Umhleli ophezulu uDara Katz uyayithanda le nto keto, enye ayinagluten )
• Poop njengeNtshatsheli ye-Ultra Fiber Cereal (Psst, uBobbi Brown uyityela isidlo sakusasa.)

EZIQHELEKILEYO: I-Spoon yomlingo-i-Keto-Friendly, i-Low-Carb, i-Cereal yeGluten-Free ehlala ithengisa ngaphandle-yongezwe nje ii-2 ezitsha ze-flavour

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo