Lokacin da muke ƙoƙari mu kula da abincinmu, ɗaya daga cikin ciwon kai na farko shine sani Calories nawa ne a cikinsu? legumes da hatsi da muke ci kullum. Bai isa ya san cewa suna da "lafiya" ba: idan kuna son daidaita abincin ku don samun tsoka, rasa nauyi, ko kawai ku ci mafi kyau, fahimtar abubuwan kuzarinsu shine mabuɗin.
A cikin wannan labarin za ku sami a cikakken jagora a tsarin tebur da bayani mai amfani game da adadin kuzari na manyan hatsi, fulawansu, hatsin karin kumallo, sanduna da mafi yawan legumes (lentil, chickpeas, wake, Peas, soya, da dai sauransu), tare da mahimman nuances irin su bambanci tsakanin duka da mai ladabi, rawar fiber ko haɗuwa da macronutrients.
Me yasa ake mayar da hankali kan adadin kuzari a cikin legumes da hatsi?
Kafin mu isa teburin, yana da kyau mu tuna cewa Calories ba "makiya" ba ne ta tsohuwaSu ne kawai ma'aunin kuzarin da abinci ke ba mu. Abin da ke da mahimmanci shine ingancin waɗannan adadin kuzari, tushen su (carbohydrates, sunadarai, fats), da yadda suke dacewa da bukatun yau da kullun.
Ma'adanai guda uku da ke samar da makamashi sune carbohydrates da sunadarai (4 kcal da gram) da mai (9 kcal a kowace gram). Barasa, ko da yake ba "mahimmanci" na gina jiki ba, kuma yana ba da gudummawar makamashi tare da 7 kcal a kowace gram, wani abu da aka saba mantawa da shi.
Gabaɗaya, hatsi da legumes suna halin samarwa yawancin hadaddun carbohydrates da yalwar fibertare da madaidaicin adadin furotin kuma, tare da 'yan kaɗan, ƙananan mai. Wannan yana nufin cewa, ko da yake adadin adadin kuzari da 100g na iya ze girma, muna magana ne game da makamashi wanda ya zo tare da kayan abinci masu mahimmanci.
Alamar abinci mai gina jiki a kan marufi ya rage mafi ingantaccen tushe don takamaiman samfurKoyaya, tebur ɗin da zaku gani a ƙasa kyakkyawan tunani ne don sanin a kallo abin da kuke sanyawa akan farantin ku lokacin da kuka zaɓi nau'in hatsi ko legumes.
Calories a cikin dukan hatsi hatsi
Hatsi a cikin mafi mahimmancin nau'in su (dukkan hatsi ko ƙarancin sarrafa su) sananne ne ga nasu high sitaci abun ciki, mai kyau kashi na fiber da bitamin na rukunin Bda kuma wasu ma'adanai. A cikin daidaitawar abinci, yawanci sune tushen makamashin yau da kullun.
Wannan rukunin ya haɗa da abinci irin su alkama, shinkafa, masara, sha'ir, hatsin rai, hatsi, gero, quinoa, da amaranth, da kuma keɓaɓɓen sitaci daga hatsi iri-iri. Ƙimar su caloric akai-akai a kusa da ... 330-410 kcal da 100 grams na raw.
| Abinci (100 g) | kimanin adadin kuzari |
| Buckwheat | 343 kcal |
| Amaranto | 371 kcal |
| Alkama | 314 kcal |
| Shinkafa ( hatsi, iri-iri ba a kayyade ba) | 387 kcal |
| Farar shinkafa (gaba ɗaya tebur na hatsi) | 354 kcal |
| Brown shinkafa (General tebur na hatsi) | 350-376 adadin kuzari |
| Tushen karin kumallo shinkafa | 389 kcal |
| Dukan hatsi hatsi | 367-401 adadin kuzari |
| Sha'ir | 323-373 adadin kuzari |
| Hatsin rai | 350-408 adadin kuzari |
| .A | 345 kcal |
| Miso (wanda aka samo daga waken soya da hatsi) | 209 kcal |
| Quinoa | 306 kcal |
| Flaxseed (linseed/linseed) | 567 kcal |
| Alkama semolina (mai ladabi hatsi) | 350-368 adadin kuzari |
Kamar yadda kake gani, akwai nau'ikan dabi'u iri-iri, amma duk sun faɗi cikin kewayon 300-400 kcal da 100 g, sai dai flaxseed, wanda aka haɓaka ta hanyar gudunmawar mai mai lafiya (abinci ne mai arziki a cikin omega-3) don haka yana da kimanin 567 kcal.
Kishiyar lamarin zai zama na miso, wanda, kasancewa a samfurin haki da aka yi daga waken soya da hatsi Kuma yayin da ya ƙunshi babban rabo na ruwa a cikin shirye-shiryen da za a yi amfani da shi, yana da ƙananan adadin caloric a fili, ko da yake yana samar da furotin da sauran mahadi masu ban sha'awa.
Bambance-bambancen caloric tsakanin dukan hatsi da hatsi mai ladabi
Daya daga cikin mafi akai-akai tambayoyi ne ko Dukan hatsin hatsi yana da ƙarancin adadin kuzari fiye da ingantaccen hatsin hatsi.Amsar, idan muka kalli tebur na hukuma, shine bambancin kilocalories yawanci ƙananan, amma akwai.
Tace hatsi yana cire bran kuma, a yawancin lokuta, ɓangaren ƙwayar cuta. Yana daidai a cikin wannan bran inda aka tattara abubuwan gina jiki. yawancin fiber, bitamin da ma'adanaiTa hanyar cire waɗannan sassa, abun ciki na fiber yana raguwa, yawan adadin caloric a kowace gram na iya ƙara dan kadan, kuma sama da duka, ƙimar abinci mai gina jiki ta ɓace.
| Abinci (100 g) | kimanin adadin kuzari |
| Farar shinkafa | 387 kcal |
| Brown shinkafa | 376 kcal |
A cikin misalin shinkafa, ana iya ganin cewa haɗin kai yana ba da kuzari kaɗan kaɗanAmma, bayan adadin adadin kuzari, ƙarfinsa ya ta'allaka ne a cikin gaskiyar cewa yana ba da ƙarin fiber da haɓakar furotin da micronutrients fiye da ingantaccen sigar sa.
Ana maimaita wannan tsari a cikin wasu hatsi: burodin gama gari da farar burodi, taliya gabaɗaya tare da taliyar semolina na gargajiya, da sauransu. Gurasar nama yawanci ba ta da ƙarancin caloric kuma ta fi gina jiki.Sabili da haka, idan burin ku shine kula da lafiyar ku a cikin dogon lokaci, shine mafi kyawun zaɓi.
Calories a cikin abincin karin kumallo
Abincin karin kumallo ya zama a samfur don amfanin yau da kullun ta manya da yaraKuma wannan shine inda yake da mahimmanci a bincika takalmi sosai. Ko da tushen hatsi ne, sukan zo tare da ƙara sukari, zuma, cakulan, ko mai.
Babban bayanan Mutanen Espanya (BEDCA) yana tattara kimanin matsakaicin nau'ikan kasuwanci daban-daban, kuma gabaɗaya ƙimar caloric suna tsakanin 356 da kadan fiye da 410 kcal da 100 g, tare da bambance-bambancen dangane da ƙarin sinadaran.
| Abincin karin kumallo (100 g) | kimanin adadin kuzari |
| Alkama da cakulan tushe hatsi | 385 kcal |
| Shinkafa da cakulan tushe hatsi | 388 kcal |
| Shinkafa da zuma tushe hatsi | 385 kcal |
| Tushen hatsi: shinkafa, alkama da 'ya'yan itace | 356 kcal |
| Masara da zuma tushe hatsi | 394 kcal |
| Tushen hatsi: masara da alkama | 381 kcal |
| Tushen hatsi: masara, alkama da hatsi | 416 kcal |
| Hatsi na tushen alkama (mai zaki) | 385 kcal |
| Tushen hatsi: alkama da shinkafa | 380 kcal |
| hatsi na tushen alkama da 'ya'yan itace | 367 kcal |
| Tushen hatsi: alkama da zuma | 397 kcal |
| Tushen hatsi: alkama, hatsi, masara da zuma | 398 kcal |
| Tushen hatsi: alkama, hatsi, masara, zuma da goro | 393 kcal |
Idan kun kula, Hatsi da suka haɗa da 'ya'yan itace yawanci suna da ɗan ƙaramin abun ciki na kuzariYayin da wadanda ke dauke da zuma ko cakulan sukan zama dan kadan mafi girma a cikin adadin kuzari, musamman saboda yawan sukari da, a wasu lokuta, kitsen da ke cikin toppings.
A cikin wannan rukunin, abin da ya fi dacewa a yi shi ne zaɓi hatsi tare da ɗan gajeren jerin abubuwan sinadaran, tare da babban abun ciki na dukan hatsi kuma ba tare da ƙara yawan sukari ba, ko nau'i tare da busassun 'ya'yan itace ba tare da karin sukari ba.
Gurasar hatsi da abun ciki na caloric
Ana amfani da fulawar hatsi don yin burodi, irin kek, taliya, da masu kauri, don haka yana da kyau a kiyaye hakan. Wane irin kalori ne suke bayarwa a kowace gram 100?domin yana da sauƙin yin yawa idan muka dafa "da ido".
A cikin kasuwa muna samun fulawa na gari da na gari, da ma gari da ake samu daga legumes ko goro (kamar chickpea ko chestnut), ko da yake a wannan sashe za mu mai da hankali kan waɗanda aka yi daga hatsi na gargajiya.
| gari (100 g) | kimanin adadin kuzari |
| Oatmeal | 353 kcal |
| garin sha'ir | 361 kcal |
| Rye gari | 359 kcal |
| Masarar Masara | 326-349 adadin kuzari |
| Garin alkama (mai ladabi) | 333-353 adadin kuzari |
| Dukan garin alkama | 322-340 adadin kuzari |
Kamar yadda da hatsi, Gwargwadon gari yawanci yana nuna raguwar adadin kuzari kaɗan. idan aka kwatanta da waɗanda aka gyara, amma fa'ida ta gaske tana cikin fiber, wanda ke taimakawa kiyaye satiety da daidaita jigilar hanji.
Bugu da ƙari, yawancin shirye-shiryen tushen gari sun haɗa sugars, fats da sauran abubuwan caloric (man shanu, mai, cuku, da dai sauransu), wanda ke ƙara yawan ƙimar makamashi na samfurin ƙarshe idan aka kwatanta da gari da kanta.
Sandunan hatsi: ƙarin sarrafawa, ƙarin adadin kuzari
Ana sayar da sandunan hatsi azaman abin ciye-ciye "lafiya", amma galibi ana yin su abinci mai sarrafa gaske kuma alamun abinci mai gina jiki sau da yawa suna nuna babban abun ciki na makamashi fiye da hatsin da aka yi su. Wannan saboda, don ɗaure su a ba su dandano, ana ƙara su sugars, syrups, fats ko cakulan.
A matsakaita, sandunan hatsi suna faɗuwa cikin kewayo mai kama da ɗanɗano fiye da na karin kumallo, tare da gudummawar da za ta iya wuce... 430 kcal da 100 grams a wasu nau'ikan.
| Abincin hatsi (100 g) | kimanin adadin kuzari |
| Chocolate hatsi mashaya | 397 kcal |
| Barin hatsi tare da 'ya'yan itace | 395 kcal |
| Masara da mashaya alkama | 431 kcal |
| Alkama da cakulan mashaya | 437 kcal |
Wato ko da gindin hatsi ne. Ba a so a daidaita mashaya tare da kwanon hatsi ko shinkafa mai launin ruwan kasaDon amfani da lokaci-lokaci yana da kyau, amma idan kuna neman ainihin zaɓuɓɓukan lafiya don rayuwar yau da kullun, yana da kyau ku je ga hatsin hatsi gabaɗaya ko gaurayawan flakes na gida tare da 'ya'yan itace da goro ba tare da ƙara sukari ba.
Legumes: adadin kuzari, fiber da furotin shuka
Legumes (lentil, chickpeas, wake, busasshen wake, waken soya, da sauransu) sun shahara wajen samarwa. hadaddun carbohydrates, adadi mai yawa na furotin shuka, da yawan fiberDangane da makamashi, darajarsa a kowace gram 100 na danye ya yi daidai da na hatsi da yawa.
Dangane da allunan abun da aka yi amfani da su a cikin rahotanni kan abinci mai gina jiki da lafiyar legumes, matsakaicin ƙimar ƙungiyar suna kusa. 350-380 kcal da 100 g na busassun samfurin, tare da bambance-bambance dangane da nau'in nau'in da abun ciki mai mai.
| Legume (100 g, raw ko bushe) | kimanin adadin kuzari |
| Chickpeas, bushe (tebur na asali) | 361 kcal |
| Wake, busasshen iri | 322-337 adadin kuzari |
| Lentils, dukan busasshen iri | 350 kcal |
| Duka, ɗanyen busasshen wake | 304 kcal |
| Raba, danye busasshen wake | 311 kcal |
| Waken soya, busasshen tsaba balagagge | 356-368 adadin kuzari |
| Danyen gyada mai fata | 576 kcal |
| Busashen wake | 306 kcal |
| Kananan busasshen wake ja | 336 kcal |
| Busasshen Babban Waken Arewa | 326 kcal |
| Wake, busasshen iri iri iri | 290-336 adadin kuzari |
Lokacin da aka dafa waɗannan kayan lambu a cikin ruwa, abin da suke da shi yana ƙaruwa kuma, saboda haka. adadin kuzari da 100 g sun ragu sosaiAlal misali, dafaffen wake ya ƙunshi kusan 129 kcal a kowace gram 100, kuma dafaffen kaji ya ƙunshi kusan 120-130 kcal a kowace 100 g.
Baya ga bayanan makamashi, allunan sun nuna cewa yawancin legumes sun ƙunshi fiye da 20% protein a cikin busassun nauyi, tare da kololuwa masu yawa a cikin waken soya, da kuma yawan fiber na abinci, wanda ke sa su zama abokan haɗin gwiwa don haɓaka bayanan sinadirai na abinci.
Legumes, hatsi da fiber na abinci
Idan burin ku shine ƙara yawan abincin ku na fiber, legumes da hatsi duka biyu ne mafi kyawun zaɓi. mafi kyawun kadarorin a hannunkaTare da 'ya'yan itatuwa, kayan lambu, kwayoyi da tsaba, suna ba ku damar isa shawarwarin yau da kullun ba tare da wahala mai yawa ba.
Jagororin abinci na Amurka, alal misali, suna ba da shawarar manufa 14 grams na fiber da 1.000 kcal cinyewa yau da kullun ta mutane daga shekaru 2, kuma game da 19 g kowace rana ga yara daga watanni 12 zuwa 23. Fassara zuwa jagorar 2.000 kcal, za mu yi magana game da 28 g na fiber kowace rana.
Don cimma wannan ba tare da lura da canjin da yawa ba, yana da kyau a hankali ƙara yawan fiber a cikin makonni da yawa kuma yana biye da tsarin tare da kyakkyawan ruwa, tun da wasu nau'in fiber suna sha ruwa a cikin hanji kuma zai iya haifar da gas ko rashin jin daɗi idan ya karu ba zato ba tsammani.
Tables na fiber na abinci suna nuna cewa, alal misali, dafaffen lentils (kofuna 1) Yana bayar da kusan 15,5g na fiber, da kopin dafaffen wake game da 15g, adadi masu yawa idan muka yi la'akari da burin yau da kullun.
Wani abu makamancin haka yana faruwa tare da wasu hatsi duka: kopin dafaffen spaghetti na alkama ko sha'ir lu'u-lu'u na iya samar da kusan 6g na fiber, da kuma kofin dafaffen oat kamar 4g, wanda aka kara da legumes da 'ya'yan itatuwa yana sa ya fi sauƙi don biyan shawarwarin.
Misalai na abinci mai arzikin fiber daga hatsi da legumes
Don sanya wannan a aikace, yana da matukar taimako don duba girman girman yanki kuma duba nawa fiber wasu abincin yau da kullun ke bayarwa. Yawancin su suna haɗuwa matsakaicin adadin adadin kuzari tare da babban tasirin satiating godiya ga fiber.
A cikin rukunin hatsi da abubuwan da suka samo asali, mun sami misalai da yawa waɗanda suke da amfani sosai idan kuna so. ƙarfafa cin fiber ba tare da ƙara yawan cin mai ba:
| Hatsi ko hatsi (dafaffe rabo) | Girman hidima | Kimanin fiber |
| Dukan spaghetti na alkama | 1 kofin (151 g) | 6 g |
| Dafaffen lu'u-lu'u sha'ir | 1 kofin (157 g) | 6 g |
| dafaffen quinoa | 1 kofin (185 g) | 5 g |
| Dafaffen hatsi nan take | 1 kofin (234 g) | 4 g |
| Shinkafa mai launin ruwan kasa | 1 kofin (195 g) | 3,5 g |
| Gurasar alkama duka | 1 yanki (32 g) | 2 g |
| Rye burodi | 1 yanki (32 g) | 2 g |
Game da legumes, goro da iri, bayanan sun fi daukar hankali: kofi na tsagawa ko dafaffen lentil Yana ba da 15-16 g na fiber, kuma kawai 28 g na tsaba chia yana ƙara kusan g 10 na fiber, wanda ke sa su sha'awa sosai don wadatar yogurts, smoothies ko salads.
Bugu da kari, da yawa daga cikin wadannan abinci ba kawai tsaya a cikin fiber, amma kuma samar sunadarai, ma'adanai irin su magnesium ko potassium da kitsen da ba su da yawa a cikin yanayin goro da iri, yana mai da su cikakken abinci mai gina jiki.
Yadda ake fassara adadin kuzari a cikin hatsi da legumes bisa ga burin ku
Tare da duk wannan bayanin akan tebur, babban tambaya shine yadda ake amfani dashi a rayuwar yau da kullun zuwa daidaita cin abinci zuwa manufofin ku na sirriSo don samun nauyi da ƙwayar tsoka ba daidai ba ne da son yanke kitsen jiki, kuma hakan yana ƙayyade duka da yawa da nau'in hatsi da legumes da kuke son ba da fifiko.
Idan kana neman samun nauyi ta hanyar lafiya, zaka iya dogaro da kai hatsi masu ɗanɗano mafi girma a cikin adadin kuzari kuma masu yawa ( hatsi, muesli gabaɗaya, gurasar hatsi gabaɗaya, quinoa) haɗe tare da legumes, goro da wasu man zaitun, suna samun jita-jita masu kuzari da gina jiki ba tare da yin amfani da abinci mai sarrafa gaske ba.
A gefe guda, idan burin ku shine rasa mai, za ku so ku mai da hankali kan dukan hatsi a matsakaicin yawaBayar da nauyi mai mahimmanci ga legumes da aka dafa (wanda, a kowace 100g sau ɗaya an sha ruwa, suna da ƙarancin adadin kuzari fiye da busassun), kayan lambu da tushen furotin maras nauyi, don haka kiyaye satiety mai kyau tare da sarrafa kalori mai ma'ana.
Ƙididdigar adadin kuzari ko macro na iya zama dabara mai amfani, amma ba dole ba ne. Mutane da yawa suna samun sakamako kawai ta hanyar ƙidaya adadin kuzari ko macro. ba da fifikon abinci kaɗan da aka sarrafa (dukkan hatsi, legumes, 'ya'yan itatuwa, kayan marmari, sunadaran sunadarai masu inganci, kitse masu lafiya) da rage samfuran masu yawan sukari da kuma kitse mara kyau.
A kowane hali, sanin menene makamashi daban-daban legumes da hatsi da kuke amfani da su yau da kullun suna ba ku damar don daidaita sassan da kyau sosai kuma zaɓi cikin hikima tsakanin zaɓuɓɓuka masu kama da juna, irin su shinkafa launin ruwan kasa da farar shinkafa ko salatin legume tare da mashaya mai sikari.
Teburin kalori da fiber na hatsi da legumes sun nuna cewa muna magana ne game da abinci tare da matsakaicin matsakaicin abun ciki mai ƙarfi a kowace gram 100, amma waɗannan sun zama matsakaici da zarar an dafa shi, yayin da suke bayarwa. hadaddun carbohydrates, fiber, sunadarai na kayan lambu da muhimman micronutrientsIdan kun hada su da 'ya'yan itatuwa, kayan marmari, sunadarai masu raɗaɗi da kitse masu lafiya, a zahiri kun warware tushen daidaitaccen abinci, ko burin ku shine kula da lafiyar ku ko daidaita nauyin jikin ku.
