Koj tsis txaus siab txog kev khaws cov cereals qab zib tawm ntawm koj cov menyuam lub tais thiab tsuas yog nqa cov khoom noj tshais hauv tsev uas khav theeb ntau cov vitamins thiab minerals rau ntawm lub thawv: fortified cereals. Tab sis qhov ntawd puas txhais tau tias lawv noj qab nyob zoo? Peb tau hais rau Dr. Felicia Stoler, DCN, tus kws sau npe noj zaub mov, tus kws qhia noj zaub mov thiab tawm dag zog lub cev, kom paub qhov tseeb.
Fortified Cereals yog dab tsi?
Tag nrho cov khoom noj muaj zog muaj cov vitamins thiab minerals uas yog manually ntxiv es tsis yog tshwm sim. Fortification tuaj txog nyob rau hauv lub xyoo pua xeem dhau los ua ib txoj hauv kev los xyuas kom meej tias cov kab mob cuam tshuam nrog vitamin deficiency raug zam, hais tias Stoler. Fortification tau nkag mus rau hauv cov khoom noj uas suav tias yog 'staples' thiab pheej yig rau cov neeg feem coob. Yog vim li cas cov khoom uas feem ntau muaj zog muaj xws li cov khoom tseem ceeb xws li cereal, nplej, mis nyuj, mis nyuj thiab kua txiv hmab txiv ntoo. Feem ntau fortified cereals yog pre-packed thiab npaj kom txaus siab rau txias, tab sis koj muaj peev xwm kuj nrhiav tau fortified oatmeal thiab kub cereal ntawm lub tsev loj.
meghan markle menyuam pob
Ib qho khoom noj uas npaj txhij uas sau tag nrho cov nplej ua lawv thawj cov khoom xyaw yuav tsum tau ua kom muaj zog tshwj tsis yog cov cereal yog 100 feem pua ntawm tag nrho cov nplej, raws li txoj cai. USDA . Tag nrho cov nplej tau los ntawm cov khoom noj [hauv Asmeskas] muaj zog nrog cov vitamins B, folic acid thiab ntau dua, hais tias Stoler. Yog li, thaum mis nyuj thiab kua txiv feem ntau muaj zog nrog calcium thiab vitamin D hauv Teb Chaws Asmeskas (hooray rau cov pob txha thiab cov hniav), fortified cereals muaj ib tug slew ntawm ntxiv vitamins thiab minerals.
Qhov txawv tuaj yeem yog qhov tseem ceeb. Piv txwv li, ib khob ntawm cereal ua nrog cov qauv hom qoob mog muaj li ntawm 10 feem pua ntawm koj niaj hnub pom zoo hlau. Tib tus nqi ntawm cereal ua nrog ruaj khov nplej tau yooj yim npog 100 feem pua ntawm koj qhov kev noj zaub mov txhua hnub, muaj ntau npaum li 40 mg rau ib khob. Nov yog qee qhov kev tiv thaiv zoo tshaj plaws, ntxiv rau vim li cas lawv zoo rau koj:
- Cracklin 'Oat Bran (Nws yog Stoler's mus-rau.)
- Total Whole Grain
- Kashi GO Lean Original
- Nature's Path Flax Plus Multibran Flakes
- Tshwj Xeeb K Original
- Post Great Grains Crunchy Pecan
- Food for Life Ezekiel 4:9 Sprouted Whole Grain Cereal
- Hlub Loj Hlob Original Power O's
- Fiber Ib Honey Clusters
- Khawv koob Cereal
- Ntshiab Elizabeth Granola (Senior editor Dara Katz nyiam qhov no keto, gluten-dawb ib qho )
- Poop Zoo li Champion Ultra Fiber Cereal (Psst, Bobbi Brown noj nws rau pluas tshais.)
Puas yog Fortified Cereal Healthy?
Fortified cereals tuaj yeem yog ib feem ntawm kev noj qab haus huv, hais tias Stoler. Yog hais tias koj tsis noj ib tug multivitamin txhua hnub los yog noj cov zaub mov zoo, fortified cereal yog ib txoj hauv kev yooj yim kom tau txais koj cov vitamin thiab minerals txhua hnub. Lawv kuj tuaj yeem ua tau zoo tshwj xeeb rau cov poj niam cev xeeb tub, menyuam yaus thiab cov neeg tsis noj nqaij. Yuav luag tag nrho cov cereals muaj zog, yog li lo lus nug ntawm 'kev noj qab haus huv' dhau los ua ib qho kev xaiv. Koj saib dab tsi ntawm daim ntawv lo zaub mov? Rau kuv, kuv saib cov calories thiab fiber ntau.
Yog li, nws yeej nyob ntawm cov cereal. Qee qhov tsis muaj zaub mov tiag tiag lossis muaj cov suab thaj lossis rog (peb tab tom saib koj, tus hlub Cap'n Crunch). Cov cereals uas muaj zog tshaj plaws yog cov uas ua los ntawm cov nplej uas tseem muaj fiber ntau thiab cov protein. Muaj fiber ntau thiab / lossis protein ntau rau pluas tshais = zoo siab txog thaum noj su. Koj yuav tsum xav txog fiber ntau npaum li cas? Kuv pom zoo kom muaj cereal nrog tsawg kawg yog 4 mus rau 5 grams fiber ntau ib pab, hais tias Stoler.
Lub peev xwm downsides ntawm Fortified cereals
Thaum muaj cov txiaj ntsig rau noj cov zaub mov muaj zog, nws yog technically tuaj yeem noj ntau cov vitamins thiab minerals. Tab sis raws li Cleveland Clinic, nws tsis yog ib yam uas yuav tsum tau ntxhov siab txog. Mob plab yog qhov tshwm sim luv luv ntawm kev noj ntau cov vitamins thiab minerals; Lub sijhawm ntev, qhov tshwm sim ntawm kev noj ntau dhau (xws li cov vitamin A, niacin thiab zinc) suav nrog daim siab thiab pob txha puas thiab lub cev tsis muaj zog. Yog tias koj txhawj xeeb, coj koj cov zaub mov rau hauv kev txiav txim siab. Yog tias nws muaj qhov sib npaug txaus, koj tuaj yeem hla koj cov tshuaj los yog cov tshuaj vitamin tag nrho thiab txo koj txoj kev pheej hmoo rau overdoing nws nrog cov cereal fortified.
Tab sis yog tias koj txiav txim siab meej ntawm cereal vim yog cov carbohydrates, koj yuav xav rov xav dua. Ntau tus neeg tau daig ntawm carbs lossis ntxiv qab zib, hais tias Stoler. Cereals yog los ntawm cov nplej, uas txhais tau hais tias lawv yuav muaj carbs, uas sib npaug grams carbs thiab qab zib ntawm daim ntawv lo. Yog li, tsis txhob ua rau koj tus kheej cov txiv ntoo dodging carbs lossis qab zib thaum nws los txog rau cov khoom noj muaj zog (tshwj tsis yog koj nyob ntawm keto lossis lwm yam khoom noj uas tsis muaj carb); tsuas yog sim nrhiav cov khoom noj muaj fiber ntau nrog cov suab thaj tsawg uas koj ua tau txaus siab noj. (BTW, the American Heart Association pom zoo kom cov poj niam txwv lawv cov piam thaj ib hnub rau 6 teaspoons thiab cov txiv neej mus rau cuaj teaspoons ib hnub twg, los yog li ntawm 25 thiab 36 grams feem... yuav tsis tua koj (los yog, ahem, peb) kom qee zaus ntsuas tawm cov nplej raws li nws qhov kev pom zoo noj loj es tsis txhob ntim lub tais rau saum.
Yuav khoom noj qab haus huv cereal? Peb nyiam Cov no
Hauv txhua qhov kev ncaj ncees, ntawm Kellogg's, Post thiab General Mills, lawv txhua tus ua qee qhov uas yuav suav tias muaj kev noj qab haus huv dua li lwm tus, hais tias Stoler. Hauv lwm lo lus, koj muaj ntau txoj kev xaiv ntawm lub khw muag khoom noj thiab koj yuav tsis tas yuav nrhiav nyuaj heev los nrhiav lawv. Koj tsuas yog yuav tsum paub qhov chaw saib thiab saib dab tsi (piv txwv li, fiber ntau, tsawg qab zib). Pro cov lus qhia: Saib thaum koj mus yuav khoom. Kuv xav kom saib ntawm ob sab saum toj txee hauv lub tsev loj. Qhov ntawd yog qhov chaw noj qab haus huv cereal zaum ntawm lub txee.
Nov yog 12 cov zaub mov noj qab haus huv ntxiv rau koj cov npe yuav khoom:
yuav ua li cas tshem tawm cov xim stains los ntawm cov khaub ncaws xim siv cov khoom Indian
QHOV TSEEB: Khawv koob - Keto-Friendly, Low-Carb, Gluten-Dawb Cereal Uas Muag Tawm-Tsuas Ntxiv 2 Flavors Tshiab
