Thaum cov nutritionists pom zoo noj lawv cov porridge, cov neeg uas tau ntxim nrog ntau tshaj qhov ceeb thawj, muaj kev ntshai txog cov calorie cov ntsiab lus ntawm xws li cov tais diav. Cov Cereals muaj ntau ntau calories ntau tshaj li cov txiv hmab txiv ntoo los yog zaub, tab sis nws yuav luag tsis zoo los ntawm lawv. Tsis yog rau ib yam dab tsi porridge yog suav hais tias yog lub hauv paus ntawm kev noj haus zaub mov , tsom rau kev sib tw kev rog los yog kev kho mob ntawm cov kab mob. Cia saib dab tsi yog leejtwg.
Cov ntsiab lus ntawm cov cereals
Yuav pib nrog, nws yuav tsum to taub tias qhov muaj nqis ntawm ntau pua pua ntawm grams qhuav qhuav thiab pua pua ntawm grams porridge tiav nws txawv. Groats yog hygroscopic heev, thiab thaum lub sij hawm ua noj nws absorbs dej uas tsis muaj calories. Qhov ntau noo noo absorbs lub croup, qhov ntau tseem ceeb qhov txawv ntawm caloric cov ntsiab lus ntawm qhuav thiab tiav cov khoom. Piv txwv, 100 grams ntawm cov buckwheat qhuav muaj 329 calorie, thiab 100 grams ntawm buckwheat porridge xwb 100-120 calories. Qhov sib txawv no yuav loj dua yog tias koj noj cov pob kws los yog semolina cereals, los ntawm cov kua gruel tau. Yog li, lub zog ntawm 100 grams ntawm cov pob kws qhuav yog 325 calories, thiab 100 grams kua porridge tiav lawm muaj li 80-90 calories.
Tsis txhob hnov qab tias qhov no tsuas yog siv rau cov calorie ntsiab lus ntawm cov cereals hauv dej. Yog tias koj ntxiv butter, qab zib, zib ntab, txiv ntseej thiab txiv hmab txiv ntoo qhuav rau lub cereals, qhov tseem ceeb ntawm qhov npaj txhij ua los ua ke, thiab niaj zaus siv lub porridge yuav ua tau mob loj heev ntawm daim duab.
Qee cov tswv yim rau xam tus nqi qis dua
Ntau tus neeg xav paub xam cov calorie ntsiab lus ntawm porridge yog hais tias tsis muaj cov nplai khoom noj ntawm tes. Hauv kev npaj ua tiav, cia li xav txog ntau npaum li cas ntawm cov hnoos qoob uas koj muab tso rau hauv saucepan. 1 tablespoon muaj cov nram qab no ntawm cov cereals qhuav:
- 15 g ntawm buckwheat groats;
- 6 g oatmeal groats;
- 16 g ntawm millet;
- 16.5 grams ntawm mov nplej;
- 16.5 g ntawm Pearl barley;
- 14 g ntawm manna cereals;
- 13 g ntawm barley groats;
- 5 g ntawm gherkules.
Hauv qab no yog lub rooj noj calorie calories. Siv nws, koj tuaj yeem xyuas seb cov ntsiab lus caloric ntawm cov porridges npaj txhij rau hauv dej li cas.
Yuav ua li cas suav cov calories ntawm porridge nrog ntxiv ntawm roj
Nws yog me ntsis nyuaj rau kev txiav txim siab ntawm caloric nqi ntawm cereal nrog butter. Qhov no yuav tsum paub ntau npaum li cas butter lossis zaub roj uas koj tau ntxiv rau hauv phaj. Nyob rau hauv 1 tablespoon muaj 16.5 grams butter los yog zaub roj . Txawm li cas los xij, cereals nrog butter thiab lwm yam qab qab zib (qab zib los yog zib ntab), tab sis ntau ntau qab ntxiag, tab sis tsis haum rau kev noj haus cov khoom noj. Yog hais tias koj tseem tsis tuaj yeem muab cov zaub mov hauv tsev qaub ncaug, ces sim noj qab zib porridge nrog butter ntau dua thiab tsuas yog hauv daim ntawv noj tshais, thiab ua ib sab zaub mov siv txhuv los yog buckwheat porridge nrog ib qho me me ntawm cov roj zaub.
Kashi - lub hauv paus ntawm kev noj haus cov khoom noj
Yog li ntawd, peb pom tau hais tias calorie ntau ntau ntawm cov dej hau hauv porridges