Uživanje kosmičev za večerjo je morda hitra rešitev za večerne napade lakote po dolgem delovnem dnevu, vendar ta kup kosmičev verjetno postavlja vprašanje: Ali je to slabo zame? Konec koncev, če posegate posladke stvari— Sadni kamenčki ali obeski za srečoše vedno

ozJasmine Hormati MS RDvlakninev njej celo.

Razmislite o izpodbijanju naših vnaprejšnjih predstav. Still eating a bowl of cereal (or two or three) can’t possibly be anidealnoizbira večernega obroka lahko? S tem vprašanjem smo se zakopali.

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First thing to keep in mind: Eating cereal is better than eating nothing at all. Glede na izbiro medpreskakovanje večerjeand having a bowl of Trix definitely have the Trix according to Hormati. Priprava večerje je lahko zastrašujoča, ko ste utrujeni in brez energije, tako da vam lahko škatla z rozinovimi otrobi ali riževimi krispiji res pride prav v dneh, ko ste izčrpani. Cereal is a simple meal that doesn’t involve a lot of planning cooking and cleaning Hormati says. What’s more she adds cereal also isn’t expensive and it’s shelf-stable so it’s easy to have it stocked in the kitchen. Poceni z malo trudainvzdržljiv? Ne govori več.

Emily Van Eck MS RDNdietetik nutricionist iz Austina pove SELF. In to je pomembno, saj vitamini B opravljajo vrsto kritičnih funkcij, kot je tvorba rdečih krvnih celic in pomagajo telesu predelati hrano za energijo.

Of course that’s not to say that breakfast cereals don’t have any nutritional downsides. Številna žita soultraprocesiranotodoesn’t make them inherently unhealthy but a common additive—extra sugar—might not be doing your body any favors. Težava: sprejemanjediabetes tipa 2inbolezni srca. That’s why the CDC recommends only 10% of your daily total calories come from it.

Unfortunately the vast majority of breakfast cereals are pretty packed. V ananalizoogljikovih hidratov beljakovineinmaščobe. While they are high in simple carbs they tend to be lower in protein fiber and other essential nutrients as well.

Given its prevalence added sugar might be tough to avoid entirely in your cereal. Kljub temu lahko zmanjšate morebitna zdravstvena tveganja tako, da izberete možnost, ki ima nižjo vsebnost dodanega sladkorja – recimo manj kot devet gramov sladkorja na porcijo glede naKlinika Cleveland. Besides added sugar you’ll also want to look at fiber and protein as other important markers of nutritional value. Similar to fiber protein in your cereal could make the meal more satisfying and hold you over longer until your next Hormati says. In total your cereal dinner should pack around 30 grams of protein anddovolj vlaknin

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Lahko primerjate oznake hranilne vrednosti in poiščete žito, ki najbolj ustreza vašim potrebam, ali kupite žito, ki je posebej označeno kot visoko beljakovinsko in vlakninsko, kot je Kashi GO Protein & Fiber Cereal (11 gramov beljakovin in 13 gramov vlaknin na 1 1/4 skodelice) ali Kellogg's Special K Protein Cereal (10 gramov beljakovin in pet gramov vlaknin na 1 1/3 skodelice porcije) po Van Ecku. That said don’t let these stats override your personal taste entirely. Če vam žitarice niso všeč in jih jemljete, ker so "najbolj zdrava" možnost, kakšen smisel ima, če jih na koncu ne pojeste? poudarja Hormati.

Poleg tega ne pozabite, da žitasamadoesn’t have to be the sole nutrition source in your cereal dinner. Meaning: If you prefer a less healthy cereal option you don’t have to write your dinner off as a total nutritional loss. Cereal is incredibly easy to customize so supplemental ingredients can offer an extra boost if need be. Nalijte skodelico mleka, da ga dodatekalcijin beljakovine – naredite toultrafiltrirane vrstefor up to 18 grams per eight ounces of the latter—or break out berries or another fruit topping for some good fiber Van Eck says. Če so vaši kosmiči bolj funkcionalni kot okusni, lahko dodajanje narezanega kivija, jabolk, hrušk ali banan (pa tudi skoraj katerega koli jagodičja) zagotovi nekaj prepotrebne sladkobe.

Chia semenabi bilo tudi dobro. Meanwhile Greek yogurt is a stellar protein source. In fact Van Eck’s ideal cereal-for-dinner meal consists of toasted unsweetened granola paired with a combination of yogurt and milk. I think that gives a really nice creamy texture she says.

Nenazadnje lahko imate ob strani vedno drugo jed ali živilo, če vaši kosmiči niso super primerni za mešanje ali preliv. Ko imam za večerjo kosmiče, imam običajno pri roki Cheerios ali medene šopke ovsa, ki jih je mogoče enostavno kombinirati sbananaand peanut butter—a go-to combo for me Hormati says. Ne čutite tega združevanja? Like we mentioned Greek yogurt is great for protein and it works just as well as a side as a mix-in—thesenasveti za zdravljenje

Če pomislite, da nobena od teh prilagoditev ne zahteva veliko truda, postane jasno, da je spreminjanje kosmičev za večerjo v uravnotežen obrok pravzaprav precej izvedljivo, pravi Van Eck. And even if you’re not making any of these swaps cereal for dinner isn’t really a problem she says. Your overall nutrition doesn’t hinge on any one meal so if you’re low on time it’s a totally valid option.

Omenjeni kosmiči verjetno ne bi smeli biti vaš privzeti recept za večerjo – poskusite največ enkrat ali dvakrat na teden – tako da, če se nanje zanašate vsak dan, boste morda želeli ponovno oceniti svoje prehranjevalne navade in poiskati nekaj bolj uravnoteženih možnosti, pravi Van Eck. Seveda bo priprava špagetov bolonjez in pastirske pite morda trajala dlje kot skleda Cap'n Crunch, a po drugi strani bodo verjetno tudi bolj zadeli. Besides it’s not like you have to cook from scratch every day of the week if you want a homemade non-cereal meal: Hacks likepriprava obrokainkuhanje komponent

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