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Smart Choice of Cold-Served Breakfast Cereal 精选冷吃谷类早餐

广东疾控 · 公众号 · 养生 · 2017-05-17 21:46

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Cornflakes, muesli and coco-cocoa balls, etc, are ready-to-eat or can be served cold with milk, soybean milk, etc. They are the breakfast choices of many students and people at work. As a convenient food with many different types, flavours and ingredients, it may also serve with yoghurt or ice cream and easily becomes one of popular snacks.

In this issue, we will look at how nutrition labels can help us choose our own types and amount of breakfast cereal.

谷

物

玉米片、果麦、可可球等食品，可即食或只需加入牛奶、豆奶冷吃，是不少学生或上班一族的早餐之选。由于方便食用及种类、味道及配料繁多，亦可加入酸奶或雪糕，成为受欢迎的小吃。

今天为大家介绍如何活用营养标签，挑选适合自己的冷吃谷类食物种类和分量。

CEREAL

Brief Information of Cold-Served Breakfast Cereal

冷吃谷类早餐一览

Raw Materials:

Usually made with corn, oat, wheat and rice
Whole-grains are coarser but contain higher amount of fibre, mineral and vitamin
Refined grains retain endosperm only

生产原料：

一般会选用玉米、燕麦、小麦、米等原料
全谷物虽较粗糙，但含较多膳食纤维、矿物质及维生素
经过加工打磨的精制谷物只保留植物的胚乳

Production Methods:

Grains are seasoned and processed (e.g. heating, drying and shaping) to make breakfast cereals in puffed, flaked or shredded forms
Some are added with different ingredients to enrich their taste and texture

生产方法：

谷物混入调味后，经过加热、风干及定型等过程可造成充气状、薄片状或条状
部分产品会加入不同配料以丰富味道及口感

CEREAL

Types of Cereal

产品种类

Flavours -Added with flavours like salt, cocoa powder or honey

Contain carbohydrates, protein, fibre, vitamins( B,E) and minerals (iron, magnesium)

Tips: Adding flavours like cocoa and honey to cereal will increase sugars content whereas salt added will raise the sodium content

调味组-经调味如盐、可可粉、蜂蜜

含碳水化合物、蛋白质、纤维、维生素（B、E）及矿物质（铁、镁）

提提你 ：添加的可可粉、蜂蜜等，会增加食物的糖含量；而盐则会增加钠含量。

Nuts -Added with almonds, sunflower seeds and hazelnuts

Nuts provide extra protein, fibre, unsaturated fat and minerals like calcium, iron and magnesium

Tips: Preserved nuts are higher in sodium while fried nuts are higher in total fat

果仁组-加入杏仁、葵花籽、榛子等

果仁会额外提供蛋白质、纤维、不饱和脂肪、矿物质如钙、铁及镁

提提你 ：腌制的果仁会含较多钠，而经油炸的果仁的总脂肪含量则较高

Dried Fruits -Added with dried apricots, dried strawberries, raisins

Dried fruits provide extra fibre, vitamin A, vitamin C, etc.

Tips: Dried fruits with added sugars will increase sugars content

干果组-加入杏脯、草莓干、葡萄干等

干果会额外提供纤维及维生素A及C等

提提你 ：添加糖分的干果会增加食物的糖含量

CEREAL

Smart Choice of Cold-Served Breakfast Cereal 精选冷吃谷类早餐

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