Breakfast Cereals
What's in the colorful boxes unuz Do you take unnecessary calories when you think you are eating healthy food?
Today, boxes that adorn the shelves of the market, which contain all kinds of fiber, iron, vitamins, minerals, folic acid-strengthened whole grains, do you adversely affect your health in terms of nutritional quality? How much do some cereals contain sugar and other sweeteners? A highly sugary, oily or salty, over-treated product with low vitamin mineral value What should you pay attention to your choice in order not to buy…
Start your day with breakfast cereals; is a fast, easy and nutritious way.
It's almost two minutes to prepare, five minutes to eat. Here's a quick breakfast… It's also a good option for lunch, snacks or dinner when you have less time and want to create a quick and practical meal.
How to Consume Breakfast Cereals?
Breakfast cereals on different days, all kinds of fresh and dried fruit, nuts, almonds, walnuts, flax seeds, sesame can be varied with different options such as.
Consumed with milk and yogurt, calcium needs of the body are also met.
Most of the boxed breakfast cereals eaten with milk and yogurt are prepared for consumption and they are subjected to various processes. During processing, they lose their nutritional values such as vitamins, minerals, health-beneficial phytochemicals and fibrous structures.
Cooked edible breakfast cereals do not lose their nutritional value since they are processed less. If you soak for a while, you shorten the cooking time.
You should choose the whole grain olan
Cereals help prevent fluctuations in blood sugar with the complex carbohydrates and fiber they contain.
Whole grains are rich in pulp. Soluble pulp in whole grains slows down the absorption and digestion of carbohydrates, reducing our body's need for insulin. It provides a feeling of satiety for a long time by providing energy to be used slowly and evenly in the body. The pulp foods also require a lot of chewing, thus increasing your eating time; as well as need more time to digest, these are other factors that make you satiated.
When choosing breakfast cereals you want to buy What should you pay attention to the label :
First of all, you prefer to use the whole grain. You should also ensure that one serving does not contain less than 200 calories and no more than eight grams of sugar, and you should choose a product that has at least three grams of fiber.
Read the food label and choose between the brands a breakfast cereal with more appropriate food per serving; Artificial paints should not contain chemical preservatives .
Calorie; 100-200 calories (ideally less than 120 calories per 100 grams).
Protein (2 or more grams *).
Fiber (3 grams * or more, preferably 5 grams * or more).
Sugar (8 grams * or less). The breakfast cereal options are often loaded with sugar. 30 grams of grain should not contain more than 8 grams of sugar; It is more suitable if there is less than 5 grams of sugar.
You should also pay attention to the salt content of breakfast cereals. There should be 0.3 grams or less of salt in 100 grams. Vitamins and minerals (iron, folic acid, B6 and B12) Attention to iron content: At least 3 mg of iron per meal should be preferred.
Label, fructose, dextrose, glucose, corn syrup, sugar cane, raw sugar, monosaccharide, molasses, honey or other sweeteners in the content of sugar indicates that you should note the amount added.
REMEMBER You should take care to store ready-made cereals. If it gets damp, the crisp property of the product disappears, stale, bitter.
Oatmeal Always the Right Choice
Oats are a good source of fiber, including soluble fiber and insoluble fibers, known as beta glucan. In particular, group B vitamins include minerals such as phosphorus, potassium, selenium, magnesium and iron. Also, the rate of sugar and sodium is low, you can create a delicious combination with dried fruit, cinnamon. You can also try the breakfast cereal and add the fresh fruit yourself.
Gluten Sensitivity
Those with gluten sensitivity should be careful when eating breakfast cereals. Gluten is a normal protein that can be easily digested for many people through the gastrointestinal tract. But some people can't digest gluten. Unfortunately, barley, oats, rye and wheat are cereals containing gluten. Those with gluten sensitivity may use cereals based on corn and rice and quinoa. The presence of purine in oat content requires attention of those with kidney stones and those with high levels of uric acid in the blood.
An innovation with Kinoa; Kinoa grains contain high levels of iron, calcium, protein, magnesium and zinc. Protein content is very high. Kinoa is an easy-to-cook cereal, which can be eaten in 15 minutes. However, in order to purify the bitter taste, it is necessary to stand in hot water for several hours, followed by a few rinses.
Diet with breakfast cereals
It is not correct to eat breakfast cereals for 3 main meals for weight loss purposes. It does not meet the nutritional needs of the body, especially in terms of animal protein. Any one-way diet creates long-term health problems.
Traditional cereal products are sold on the market in raw form or as baked grains. Ready-to-eat cereal products are produced from granular products after processing such as brittle, expansion or slicing and are ready for consumption by adding milk when taken out of the box.
Many cereals such as wheat, rice, corn, rye can be added to the muesli whose main ingredient is oatmeal. Nuts, pistachios, walnuts with added nutrients such as muesli, roasted with oil and sugar is called "granola" is called. While the amount of calories in a bowl of granolas reaches high values, a muesli prepared with the same ingredients contains only half the calories.
You should pay attention to these when consuming: A high-sugar cereal flakes, quickly hungry. You should check your portion amount according to the cereal of your choice and not exaggerate the amount. You should try to use small teaspoons to prolong the eating process. You should limit the addition of dried fruits to one tablespoon. You can eat a cereal with nuts and honey for 4 spoons and a plain one for 6 spoons. Three to four scoops of cereal equals 1 slice of bread.
15Axx
KIND Bars, Almond & Apricot, Gluten Free, Low Sugar, 1.4 Ounce Bars, 12 Count (Packaging May Vary)