Za a iya dafa shi a cikin hanyoyi daban-daban, wani ya sanya shi a kan madara, wani ya kara da kwayoyi ko 'ya'yan itatuwa (musamman prunes) zuwa gareshi, wani ya dafa shi a cikin tukunyar kabeji, kuma wani ya yi ado da ruwa. Godiya ga wannan nau'in, wannan hatsi ba za a iya raguwa ba. Daga hanyar da aka dafa shi, adadin caloric ya dogara da kai tsaye.
Caloric abun ciki na gero porridge?
A cikin kanta, hatsi na hatsi suna da adadin yawan makamashi a cikin hatsi: a kan 100 g akwai 348 kcal, 11.5 g na gina jiki mai gina jiki mai amfani, 3.3 g na ƙwayoyin jiki da 69.3 g na carbohydrates. Wannan 'ya'yan inabin yana bambanta ta hanyar lipotropic - ikon da za a iya hana tsantsa daga kudade mai yawa kuma ƙara yawan amfani.
Mutane da yawa suna kuskuren zaton cewa abun da ke cikin calorie na 100 g na hatsi daidai yake da darajar makamashi na ƙuƙwalwar ƙura. Wannan sihiri ne, saboda kowane hatsi an bugu sau da yawa, ƙarar ya karu, kuma a lokaci guda, caloric abun ciki ya faɗi. Don haka, alal misali, alade mai naman alade a cikin ruwa na adadin kuzari yana da kashi 90 a kowace 100. Duk da haka, idan aka kara da abun da ke ciki, karin adadin caloric, ƙarfin makamashi yana ƙaruwa.
Grab carbohydrate da glycemic index
Idan mukayi magana game da ba mai ban sha'awa ba, mai laushi mai laushi akan ruwa, adadin caloric zai zama 134 kcal, daga abin da 4.5 g na gina jiki, 1.3 g na mai da 26.1 g na carbohydrates. Glycemic index of shi zai zama 70 raka'a.
Wannan alama ce mafi girma ga waɗanda ke fama da ciwon sukari, kuma a wannan yanayin akwai wajibi ne don kula da samfurin tare da kulawa.
Caloric abun ciki na hatsi na hatsi
Ka yi la'akari da abun da ke cikin calori na kowane girke-girke na hatsi wanda zai ba ka izinin cin abinci ba tare da yin la'akari da calori ba. Yi la'akari da cewa gilashin gilashi 200 g. An nuna abun cikin calorie a kan 100 g na ƙayyadadden samfurin - kuma don lissafin abun ciki na caloric na rabo, wannan adadi ya kamata a ninka shi ta 2 ko 3 (dangane da girman nauyin).
- Abinci mai cin abincin abincin abinci a ruwa: 1 kofin hatsi, kofuna waɗanda 4 - 70 kcal na 100 g.
- Dietary porridge a kan ruwa: 1 kofin hatsi, 3 kofuna waɗanda ruwa - 87 kcal da 100 g.
- Porridge a kan ruwa da gishiri da sukari: 1 kofin hatsi, 3 kofuna waɗanda ruwa, 1 tsp. gishiri, 2 tbsp. sukari - 103 kcal da 100 g.
- Baby porridge kan madara: 1 kofin hatsi, 3 kofuna waɗanda madara, 1 tsp. gishiri, 3 tbsp. sugar - 142 kcal da 100 g Har ila yau, tare da Bugu da kari na 10 g man shanu (ga dukan kwanon rufi) - 150 kcal.
- Gishiri mai naman alade tare da man shanu na cacaric abu ne babba - 134 kcal. Ya hada da 1 kopin hatsi, kofuna waɗanda kofuna 1.5 na madara, gilashin ruwa na 1.5, 1 tsp. gishiri, 3 tbsp. , 10 g da man shanu.
- Porridge a kan ruwa tare da prunes: 1 kopin hatsi, gilashin ruwa 3, 100 g na prunes - 103 kcal da 100 g.
- Porridge a madara da prunes: 1 kopin hatsi, gilashin ruwa 3, 100 g na prunes - 134 kcal na 100 g.
- Porridge a madara da walnuts: 1 kopin hatsi, kofuna 3 na ruwa, 100 g na goro - 174 kcal na 100 grams.
- Porridge a kan ruwa tare da walnuts: 1 kopin hatsi,
3 kofuna waɗanda ruwa, 100 g prunes - 150 kcal da 100 grams. - Porridge cikin ruwa tare da kabewa: 1 kopin hatsi, kofuna 3 na ruwa, 200 g na kabewa - 75 kcal na 100 grams.
- Porridge a madara da kabewa: 1 kopin hatsi, 3 tabarau na ruwa, 200 g na kabewa - 107 kcal da 100 g.
Don ƙayyadewa, ana iya cewa ana iya rage yawan abincin calori na alade mai hatsi ta hanyar ƙara kabewa da ruwa, kuma ya karu ta ƙarin madara, man shanu da sukari. Don abinci mai gina jiki shine mafi kyawun ba da sukari da kuma ba da fifiko ga dafa abinci ba tare da kayan aiki mai kyau ba. Kamar kowane suturar, kwalliya cikakke ne don karin kumallo, yana ba da makamashi mai yawa kuma baya haifar da sha'awar samun abun ciye-ciye har sai rana. Don abincin dare, wannan samfurin ya kamata a yi amfani dashi kawai ga wadanda ba su da matsala tare da kasancewan nauyi.