Poha ke fayde aur nuksan: poshan, matra aur khane ka sahi tarika

Poha khane ke fayde, har ek apne number ke saath: 100 g mein 4.46 mg iron, 3.46 g fibre aur 76.8 g carbohydrate, sirf 1.14 g fat. Phir poha ke nuksan, ek din ki matra aur woh recipes jo numbers badal deti hain.

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Plate of kanda poha with onion, peanuts, lemon wedge and coriander, with dry poha flakes in a small bowl beside it

Poha khane ke fayde chand numbers par tike hain: 100 g mein 4.46 mg iron, 3.46 g fibre aur 76.8 g carbohydrate, sirf 1.14 g fat ke saath. Neeche har fayda apne number se juda hai, phir poha ke nuksan, din ki matra aur woh recipes jo numbers badal deti hain. poha hub mein grain ki poori jaankari hai.

Poha ke fayde: iron, carbohydrate, fibre aur kam fat

1. Iron, 4.46 mg per 100 g, aur kitna absorb hota hai

Poha mein jo number sabse aage hai woh iron hai: 100 g sookhe flakes mein 4.46 mg. Sharir iska kitna istemal kar sakta hai, yeh doosra sawal hai. Mysore ki 2007 ki ek study ne chaar motai ke rice flakes, 0.08 mm se 1.20 mm tak, laboratory mein check kiye: available iron ka hissa 7% se 26% raha, patle flakes mein zyada, lekin antar significant nahi tha, aur multiple regression ne phytin phosphorus aur dietary fibre ko iron aur calcium ke bandhe rehne se joda. Practice mein ICMR-NIN ki guidelines kehti hain ki usi meal mein vitamin C wale foods lein, jaise guava, pineapple, citrus fruit ya dhaniya-hari mirch ki chutney, taaki plant foods ka iron behtar absorb ho, aur chai khane se pehle, dauran ya turant baad na piyein.

2. Carbohydrate, 76.8 g per 100 g, plate ka asli kaam

Poha ek carbohydrate food hai: 76.8 g per 100 g aur 354 kcal, isliye 50 g ki plate mein 38.4 g carbohydrate aur 177 kcal aate hain, aur dish minute bhar mein banti hai. Carbohydrate kaafi matra mein hai, aur glycemic index isi ko grade karta hai.

3. Fibre, 3.46 g per 100 g, source ka mark clear

3.46 g fibre per 100 g FSSAI ke 3 g per 100 g ke level ko paar karta hai jisse kisi food ko source of fibre kaha ja sakta hai; isse upar ka rich-in-fibre mark, 6 g, poha ki pahunch se bahar hai. ICMR-NIN ki guidelines kehti hain ki dietary fibre carbohydrates aur fats ke absorption ko delay aur retard karta hai aur satiety badhata hai. Per plate fibre kam hai, 50 g dry se 1.7 g, isliye poha fibre ka source hai, rich nahi.

4. Fat kam, 1.14 g, aur sodium na ke barabar

1.14 g fat per 100 g FSSAI ke 3 g per 100 g ke low-fat mark ke neeche hai, aur sodium ka 2.58 mg ka level low-sodium claim ke 0.12 g per 100 g wale mark se bahut neeche hai. Poha ki plate mein namak aur tel recipe se aate hain, flakes se nahi; bina tel ke pakao to plate lean hi rehti hai.

Poha ke baaki minerals

Magnesium, 77.9 mg, aur potassium, 148 mg

Dono minerals asli matra mein hain: 100 g mein 77.9 mg magnesium aur 148 mg potassium. ICMR-NIN ki guidelines kehti hain ki sodium aur potassium mil kar sharir mein paani aur fluid ka balance rakhte hain, aur poha mein potassium sodium se bahut zyada hai, 148 mg ke saamne 2.58 mg.

Zinc, 1.49 mg, folate, 8.46 mcg, aur calcium, 9.2 mg

Baaki numbers supporting hain: 100 g mein 1.49 mg zinc, 8.46 mcg folate aur 9.2 mg calcium. Pregnancy mein folate zaroori hai: guidelines kehti hain ki pregnancy se pehle aur pregnancy ke pehle 28 dinon mein li gayi folic acid anaemia ka risk kam karti hai. Poha ka 8.46 mcg folate chhota contribution hai, supplement nahi, isliye folic acid par apne doctor ki salah lein.

Poha ke nuksan aur kise kam khana chahiye

Limit wahi numbers decide karte hain. 59 ke glycemic index par poha medium band mein hai, low mein nahi, isliye yeh woh grain nahi jo blood glucose ko flat rakhe; GI aur carbs ka hisaab poha glycemic index page par hai. 50 g ki plate mein 38.4 g carbohydrate hai, isliye jo blood glucose dekhta hai uske liye naapi hui plate aur halke tel ki recipe behtar hai; portion aur pairing the poha for diabetes page par hai. Weight loss ke liye, saadi plate 177 kcal ki hai lekin aam kanda poha recipe 294 kcal tak pahunchti hai, isliye tel aur mungfali faisla karte hain, flakes nahi; hisaab the poha for weight loss page par hai.

Namak doosra lever hai: flakes mein sirf 2.58 mg sodium per 100 g hai, isliye plate par jo bhi sodium hai woh pan mein daala gaya hai. Poha ki apni banaawat gas ya bloating se judi nahi hai, aur koi aisa group nahi bataya gaya jise poha avoid karna chahiye; agar kisi plate se dikkat ho to pehle fried ya spicy extras aur portion badlein. Diabetes ya weight goal ho to portion apne doctor ya dietitian ke saath tay karein.

Ek din mein kitna poha khayein

Ek plate, 50 g sookhe flakes, lagbhag 177 kcal, ek din mein ek meal ke cereal ki tarah fit hoti hai. ICMR-NIN ka My Plate for the Day, jo 2000 kcal ki diet par bana hai, 250 g cereals aur nutricereals rakhta hai, aur usi plate ki salah kehti hai ki din ke kam se kam aadhe cereals whole grain hon, isliye poha ki ek plate ek meal ka cereal hissa bharti hai aur poha wale din ke baaki grains us aadhe ko dhyan mein rakh kar plan karein. Doosri poha plate doosre 177 kcal aur 38.4 g carbohydrate ke barabar hai; fit hogi ya nahi, yeh bhookh aur din ke baaki khane decide karte hain. Variety ke liye guidelines kehti hain ki whole grains, pulses aur millets ka combination use karein, isliye poha wale din baaki meals mein roti, millet ya dal se balance kar sakte hain.

Poha kaise khayein: paanch plate aur unka hisaab

Recipes numbers ko grain se zyada badalti hain, aur in sab cooked plates ke liye thick poha hi sahi flake hai. kanda poha: 294 kcal per plate, 25 minute mein, jisme pyaaz, mungfali aur tel kaam karte hain. poha upma: 334 kcal, 20 minute. poha khichdi: 321 kcal, 25 minute, moong dal protein ke saath. poha with curd: 207 kcal, 20 minute, curd aur doodh jodne se pehle ki ginti. batata poha: 368 kcal, 30 minute, Gujarati potato wali plate. Meetha flattened rice with milk aur jaggery, 324 kcal hai, doodh jodne se pehle ki ginti, isliye roz ke nashte ki jagah kabhi-kabhi ki meethi plate hai. Baaki sab poha hub mein hai.

Doctor ya dietitian se salah lein

Upar ke numbers grain ke hain, aapki diet ke nahi. Agar diabetes, heart disease ya kidney ki dikkat hai, ya pregnancy hai, to aapke din mein poha ki jagah aapke doctor ya dietitian ka faisla hai, jo aapki dawai aur targets ke hisaab se hoga; ek food page yeh nahi tay kar sakta. Baaki sab logon ke liye, naapi hui plate mein poha roz ka aam cereal hai, aur plate mein jo kuch judta hai woh zyadatar recipe se aata hai.

FAQs

Kya poha sehat ke liye achha hai?

Ho sakta hai, mixed din ke hisse ke roop mein: 100 g sookha poha 4.46 mg iron, 3.46 g fibre, 76.8 g carbohydrate aur sirf 1.14 g fat deta hai. Pakad recipe par hai, kyunki tel, mungfali aur sev plate ki calories ko saade 177 kcal se bahut upar le jaate hain. Sabzi aur dahi ke saath naapi hui plate extras ko kaabu mein rakhti hai.

Kya poha mein iron hota hai?

Haan, 100 g sookhe flakes mein 4.46 mg. Chaar motai ke rice flakes par 2007 ki ek study ne laboratory mein 7% se 26% iron available paaya, aur ICMR-NIN ki guidelines kehti hain ki usi meal mein guava ya citrus jaise vitamin C foods plant foods ka iron absorption badhate hain.

Can poha cause gas?

Nahi, poha khud gas ya bloating se juda nahi hai. Yeh rice hai, flat dabaya hua. Agar koi plate suit na kare to chhoti portion mein saada ya halke tadke ke saath try karein, aur heavy fried toppings kisi aur din ke liye chhod dein.

Ek plate poha mein kitni calories hoti hain?

50 g sookhe poha ki saadi plate 177 kcal ki hoti hai, tel aur toppings daalne se pehle. Kanda poha recipe 294 kcal per plate par utarti hai, poha upma 334 kcal par aur poha with curd 207 kcal par; yeh pharak cooking ka hai.

Is poha good for weight loss?

Naapi hui plate ke roop mein weight-loss ke din mein fit ho sakta hai: 50 g sookhe flakes se 177 kcal, 38.4 g carbohydrate aur 1.7 g fibre. Fanda toppings ka hai, jo kanda poha ko 294 kcal per plate tak le jaati hain. Poora hisaab the poha for weight loss page par hai.

Poha nuksan karta hai kya?

Poha khud nuksan nahi karta; jo numbers matter karte hain woh recipe ke hain. Saada, 50 g sookhe flakes 177 kcal ke hain, 100 g mein 1.14 g fat. Fried, tel wali plates aur doodh-jaggery wali meethi version calories ko tezi se upar le jaati hain, isliye plate ko unhealthy aksar usi se banta hai jo usme daala gaya, flake se nahi.