Caloric abun ciki na hatsi

Cereals suna daya daga cikin manyan kayan abinci, tun daga zamanin duniyarsu suna yawan yawan abinci na yau da kullum. A cikin hadisai na yau da kullum, yalwar da aka yi daga dankali da taliya ya fara ci gaba, wanda ba shi da mafi tasirin lafiyar lafiyar mutane.

Alamar magunguna daban-daban na hatsi su ne abubuwan caloric su, sunadarai biochemical da kuma tasirin jikin mutum. Cereals ne mai gina jiki da hakar calorie sosai, sabili da haka yana da muhimmanci a san darajojin makamashi da kaddarorin don ƙirƙirar abinci mai kyau wanda ya dogara da jita-jita daga hatsi daban-daban.

Caloric abun ciki na mafi mashahuri da kuma yalwa hatsi

Daga hatsi an shirya hatsi iri iri tare da kayan lambu daban-daban ko gyaran nama, kazalika tare da kara mai da madara, su ma sun kasance wani ɓangare na soups da sauran gishiri. Yi la'akari da abun da ke ciki da caloric abun ciki na hatsi a cikin busasshen tsari da aka shirya:

  1. Buckwheat yana da nau'i biyu - rami da kwai. Abincin calories na buckwheat hatsin hatsi baki ɗaya shi ne 329 kcal, crushed - 326 kcal, hatsi daga ainihin yana da tasiri mai lamba 101 kcal na 100 g na ƙãre samfurin.
  2. Kayan hatsi daga nau'ikan iri suna da nauyin caloric na 302 kcal, abincin alkama - 326 kcal, hatsin alkama - 153 kcal.
  3. Babban darajar semolina 326 kcal, viscous semolina porridge a madara yana da makamashi darajar 100 kcal da 100 g.
  4. Oatmeal daga dukkanin hatsi yana da nauyin caloric na 316 kcal, a cikin flakes - 355 kcal, hatsi porridge - 109 kcal, su flakes - 105 kcal.
  5. Abincin calorie na sha'ir sha'ir ya danganci irin sha'ir da nau'in sarrafawa, a matsakaita shi ne 315 kcal da 100 g na kayan busassun, sha'ir sha'ir a ruwa shine 121 kcal.
  6. Masarar hatsi suna da nauyin caloric na 325 kcal, da kuma porridge a kan ruwa - kawai 86 kcal.
  7. A sha'ir ko crushed sha'ir yana da caloric abun ciki na 32 kcal, da kuma sha'ir porridge a kan ruwa ne 98 kcal.
  8. Abincin shinkafa na caloric ya dogara ne akan abin da hatsi ya riga ya wuce, a shinkafa shinkafa yana da adadi 340-348 kcal, a cikin shinkafa ruwan shinkafa darajan makamashi yana da ƙananan - 303 kcal. Rice porridge ne mai cika cika da yawa, kimanin 150 kcal da 100 g na shirye abinci.

Kamar yadda aka gani daga jerin sunayen sama, wasu hatsi tare da abun da ke cikin caloric da kayan abinci mai kyau sune cikakke don karin kumallo ko abincin rana. Abincin abinci mai yawan gaske da abinci mai haɗari suna hada da shinkafa da alkama. Abincin abinci na abinci da abinci mai haske shine masara, sha'ir, buckwheat da oatmeal. A lokacin da kake shirin cin abincinka, dafa karin adadin kuzari don karin kumallo ko abincin rana, da kuma abincin abincin calorie don abincin dare.