根据RD,在谷物中寻找的4件事

凯利·霍根(Kelly Hogan)
经过凯利·霍根(Kelly Hogan)
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根据RD,在谷物中寻找的4件事

谷物是一种受欢迎的早餐食品,但可以高度处理- 经常装载added sugarsand精制碳水化合物, 哪个行引起血糖尖峰离开你几个小时后感到饥饿

仍然,没有食物应该完全不受限制,并且由于其营养概况或您可以添加的东西,有些谷物可以视为健康。实际上,某些类型的谷物可以提供重要的耗尽的营养成分像维生素A,D,E和C以及叶酸和。Research shows consuming cereal is对老年人等人口特别有用who often do not get enough of these nutrients and it甚至可以帮助大脑健康

WHAT TO LOOK FOR WHEN CHOOSING A HEALTHY CEREAL

1

有足够的蛋白质吗?

蛋白质是最重要的,令人满意的营养物质之一,可以帮助您更长的时间满足和充满活力。它也可以帮助保持血糖稳定避免撞车使你离开感到疲劳和胡思乱想。对于早餐谷物,最好每份或更多4-5克寻找蛋白质含量。此外,用牛奶或酸奶食用谷物,也含有足够的蛋白质可以进一步促进饱腹感和让您摄入约15-25克

最高的含蛋白质的奶是牛或大豆(每杯约8克)或一个Greek yogurt(每杯约20克)。如果使用较低的蛋白牛奶杏仁or椰子with cereal, try having another protein on the side, like a水煮蛋,完整的饭菜。

2

它是纤维的好来源吗?

Fiber就蛋白质促进饱腹感的好处而言,蛋白质就在那里排名。更重要的是,纤维可以帮助我们保持规律,并为多样化的多样化做出贡献healthy gut microbiome,这是一个免疫系统的关键调节器。Most of those sugary, ‘dessert’ cereals are pretty low in fiber, which is another reason why we need so many bowls to fill us up.

在阅读有关纤维含量的营养标签时,每份或更多份(就像蛋白质一样,很容易记住)的目标至少为4-5克。我还建议在谷物中添加纤维和富含抗氧化剂的水果,例如蓝莓,覆盆子或黑莓。这些增加了风味,并提供营养冲孔。

3

IS THERE MINIMAL SUGAR?

消除糖completely is close to impossible and unnecessary, but it can be helpful to保持添加的糖低以及建议的每日限制(6茶匙或25克)或更少。有些谷物可以偷偷摸摸,仅一份一份含量超过一半。除非您有一小碗甜谷物可用于甜点,否则目标是在中间的数字中添加谷物中的糖含量,每份约5-7克。

FDA制定的营养事实标签的新指南已于今年生效,这要求食品公司必须list added sugar on nutrition facts labels。This makes it easier to distinguish naturally occurring sugars (such as fructose in fruit or lactose in yogurt)from added sugars.

4

WHAT CAN YOU ADD?

I always encourage thinking about what we can add to our meals to make them healthier, as opposed to what we can remove. Even if your cereal checks most of the boxes above, you don’t have to stop there. It’s still possible to boost antioxidant, fiber, protein and healthy fat content of our favorite cereals by topping them with:

坚果: Sprinkle您最喜欢的坚果在您的谷物顶部以额外的紧缩和稳定血糖,抗炎健康脂肪。只需观看卡路里即可。
Chia or hemp seeds:将一汤匙扔到谷物顶部,以将更多健康的脂肪,蛋白质和纤维包装到您的饭菜中。
浆果:混合您喜欢的任何种类boost antioxidants, vitamins and fiber

底线

Aside from varying nutrient profiles, it’s important to牢记大局在确定谷物在给定时刻是否对您健康。这是一种饱满的早餐,可以让您饱满直到午餐吗?伟大的。由于计划不佳而,它是否取代了午餐或晚餐时蔬菜,瘦蛋白,豆类和其他全谷物?也许是时候重新评估优先事项了go to the grocery storeorfarmer’s market。Is it quick and comforting after a late work night once in a while? Or a tasty dessert? Go for it. Just like any other food, cereal can absolutely be a healthy part of a varied,well-balanced diet

关于作者

凯利·霍根(Kelly Hogan)
凯利·霍根(Kelly Hogan)

凯利霍根,女士,是一个位于纽约市注册死去titian specializing in women’s health, sports nutrition and plant-based eating. She is passionate about helping people develop a positive relationship with food and their bodies, and uses a non-diet approach in her practice. When she’s not talking or writing all things nutrition, Kelly can be found running in Central Park – she’s run 11 marathons and counting! – cooking recipes new and old, handstanding at the yoga studio or hanging with friends and/or her rescue dog, Peanut.

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