Yog tias ua tau, sim kom tsis txhob noj cov khoom ntawm qab zib. Nws yog ib qho tsim nyog yuav tsum tsis txhob mob plab thiab koj cov menyuam yaus cov hmoov nplej qhuav qhuav. Nws yuav zoo dua yog tias koj ntxiv ib qho av ntawm cov raisins thiab cov txiv hmab txiv ntoo tshiab.
Hauv qee hom hom cereals noj tshais, uas yog siav, cov ntsev ntawm ntau tshaj li ob peb zaug ntawm cov txheej txheem tsim.
Breakfasts los ntawm cov txiv hmab txiv ntoo tsis tau cog los yog muesli yog qhov zoo tshaj plaws ntawm cov roj, tab sis kuj tsis nco qab hais tias muaj cov vaj tse zoo sib xws uas cov ntsiab lus ntawm fiber ntau tsis tuaj. Thiab kev siv cov hom cereals noj tshais, tsis yog koj yuav tsis tuaj yeem coj nyiaj, thiab kab tias yuav muaj kev cuam tshuam rau koj txoj kev noj qab haus huv.
Qhov zoo tshaj plaws porridges, uas yuav undoubtedly pab koj lub cev los ntawm whole grains, pearl barley, buckwheat, oat-flakes. Qhov tshwj tsis yog - txhuv groats, tsuas yog rau starch nyob rau hauv lawv, muaj xyaum tsis muaj dab tsi. Thiab yog tias koj txhuav mov nplej thiab ua kom qhuav, ces nws yuav cuam tshuam cov deposition ntawm cov rog ntau tshaj lis nplej porridge.
Nws yog qhov zoo tshaj rau noj cov nplej yooj yim los yog oat flakes rau pluas tshais. Nyob rau hauv lub porridge koj muaj peev xwm ntxiv, yog hais tias tsim nyog, berries rau lub caij los yog ib tug grated Kua, uas yuav ua rau lub zaub mov thiab six thiab zoo nkauj dua.
Puas muaj cov cereals noj tshais?
Ntau dhau ntsev, suab thaj, thiab roj muaj nqaij noj tshais ntawm cov chaw lag luam zoo li Nestle thiab Kellogs.
Cov koom haum tshawb fawb ntawm cov neeg tau txais txiaj ntsig nyob teb chaws Aas Kiv tau pom cov ntsiab lus ntawm ib puas hom cereals noj tshais, uas nrov heev hauv lub teb chaws. Yog li ntawd, nws tau pom tias 85 hom mob muaj suab thaj loj heev, hauv 40 hom tsiaj muaj ntsev ntau heev, thiab hauv 9 muaj roj ntau heev.
Ntau qhov ntawm cov tshais tau nov yog rau cov me nyuam. Tsis tas li ntawd, kev tshawb xyuas pom tau hais tias nyob rau hauv qib 13, hydrogenated vegetable oil or fat is used. Cov zaub mov uas muaj cov roj thiab cov roj uas yog hydrogenated yog ib qhov ntawm cov roj saturated, uas nce ntshav cov roj ntshav, uas ua rau kom muaj kab mob hauv lub plawv.
Cov kws tshawb fawb kuj pom tau tias nyob rau hauv cov chaw noj tshais npaj noj tshais, muaj kev kub ntxhov siab thiab tag nrho kaum ib hom uas tau kuaj tau ntau dua fiber ntau thiab muaj zog dua ib phaj ntawm cov khoom noj qhuav tshais.
Nyob rau hauv peb lub zej zog, muaj ib lub tswv yim tias tshais cereals yog tus txheej txheem ntawm kev noj qab haus huv noj qab haus huv. Tab sis, hmoov tsis, xws li txoj kev tshawb fawb qhov tseeb. Qhov tseeb yog tias cov neeg ua noj loj loj noj tshais tau noj tshais ntau ntxiv ntsev thiab suab thaj, ntau zaus ntau tshaj li cov qauv uas tau tsim thiab, tau kawg, cuam tshuam rau peb lub cev.
Daim ntawv teev cov khoom noj khoom haus rau pluas tshais qhuav:
- ntau suab thaj - ib 100 grams ntawm cov khoom / 10 grams qab zib;
- ntsev ntau - ib 100 grams ntawm cov khoom / 1.25 grams ntsev;
- ntau roj - ib 100 grams ntawm cov khoom / 20 grams roj;
Nws yog qhov tsim nyog yuav tau xaiv tshais noj tshais, uas yog cov muaj vitamins. Npaj tshais, ua kom muaj cov vitamins zoo - qhov zoo tshaj plaws ntawm cov vitamin B12 thiab complex carbohydrates, uas lub cev cia rau tag nrho lub hnub nrog lub zog. Tab sis nws tseem tsim nyog los tshawb xyuas cov ntawv lo rau ntawm lub thawv, vim tias qee hom cereals noj tshais muaj ntau hom qab zib thiab ntsev, li hais saum toj no.