Njira 8 Zosangalatsa za Oatmeal

Zamkati

• Amaranth
• Teff
• Buckwheat
• Zipatso za Tirigu
• Zolembedwa
• Kinoya
• Mapira
• Mpunga wa Brown
• Onaninso za

Kuwaza m'mbale ya oatmeal m'mawa uliwonse kumatha kukhala chisankho chabwino, koma ngakhale mutakhala ndi zowonjezera mutha kuwonjezera ku mbale yanu, patapita kanthawi masamba anu amakhumba kusintha-ndipo mwina mawonekedwe ena. Osaganiziranso za nyama yankhumba, dzira, ndi tchizi kapena gigundo bagel-kufikira carb wina wathanzi m'malo mwake.

Mneneri wa Academy of Nutrition and Dietetics, a Rachel Begun, RD. "Kusakaniza kumapangitsa kuti zinthu zikhale zosangalatsa komanso kukupatsani zakudya zambiri zomwe mukufuna." Choyipa chokha ndichakuti ambiri amafunikira nthawi yophika pa chitofu, kotero ngati mukufuna kufulumira komweko monga oats nthawi yomweyo, konzani mtanda usiku watha. Ndiye zonse zomwe muyenera kuchita ndikuyika mbale mu microwave m'mawa wotsatira.

Onani momwe njere zisanu ndi zitatu zimakhalira motsutsana ndi oats odulidwa zitsulo, zomwe zimapereka ma calories 170, 3 magalamu mafuta, 29 magalamu a carbs, 10 magalamu fiber, ndi 7 magalamu mapuloteni mu kapu iliyonse youma, ndipo musadyenso chakudya cham'mawa chotopetsa.

Amaranth

Mwaukadaulo, njere, amaranth (komanso quinoa ndi buckwheat) zimalowetsedwa mugulu la tirigu chifukwa cha kapangidwe kake ndi kadyedwe kake. Amaranth yadzaza ndi chitsulo, potaziyamu, ndi calcium, ndipo imanyamula zomanga thupi zochulukirapo kuposa quinoa, chifukwa chake zimathandizira kuti mimba yanu isamveke pamsonkhano wanu wam'mawa.

Dulani chakudya chanu cham'mawa: Ndi kukoma pang'ono ndi nutty kapena earthy, ufa wa amaranth umayenda bwino mu crepes, muffins, ndi zikondamoyo, kapena wiritsani tirigu pa chitofu ndi pamwamba ndi nthochi kapena magawo a pichesi ndi sinamoni.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 190, mafuta a 3.5g, 34g carbs, 7g fiber, 8g mapuloteni

Teff

Pafupifupi m'modzi mwa atsikana asanu aliwonse amasowa magazi chifukwa chosowa chitsulo, chomwe chingakufikitseni ndi kutopa ndikukupangitsani kuti mupweteke mutu komanso muzungulire. Nyama yofiyira si njira yokhayo yowonjezerera kudya: Teff imapereka 20 peresenti ya iron yanu yatsiku ndi tsiku, kuphatikizapo 10 peresenti ya calcium yothandizira mafupa.

Dulani chakudya chanu cham'mawa: Teff yoyera imakhala ndi kukoma kofanana ndi mabokosi, pomwe teff yakuda ndiyotopetsa ndi kamtengo ka hazelnut. Mutha kugwiritsa ntchito teff wosaphika m'malo mwa njere zazing'ono, mtedza, kapena mbewu mukamaphika, kapena musangalale nayo yophika ndi madzi a agave ndi masiku odulidwa ndi walnuts.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 180, 1g mafuta, 37g carbs, 4g fiber, 7g mapuloteni

Buckwheat

Musalole kuti dzinali likupusitseni: Buckwheat ndi mbewu yopanda chipatso cha gluten yomwe imapatsa mtima wanu chikondi, Begun akuti, chifukwa cha combo yamphamvu ya flavonoids ndi lignans (chomera chopangidwa ndi mphamvu zamphamvu za antioxidant) komanso magnesium. Mcherewu umapangitsa mtima wanu kugunda mosasunthika ndipo ukuwoneka kuti umathandizira kuchepetsa LDL ("zoipa") cholesterol ndikukweza HDL ("zabwino") cholesterol.

Dulani chakudya chanu cham'mawa: Buckwheat wokazinga amakhala ndi kukoma kokoma, kwapadziko lapansi, ndipo mitundu yosiyanasiyana yosakazinga imakhala ndi kukoma kokoma. Fufuzani zokolola za buckwheat ndi pamwamba ndi ma pecans odulidwa ndi madzi a mapulo.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 150, mafuta 1.5g, ma carb 32g, 5g fiber, 6g mapuloteni

Zipatso za Tirigu

Zipatso zazitali kwambiri za tirigu zimayenera kukusungani mpaka chakudya chamasana ndikukutumizirani TLC m'matumbo anu: Kafukufuku waposachedwa ku Journal of Nutrition anapeza kuti fiber ingathandize kulimbikitsa mabakiteriya opindulitsa m'mimba mwanu. Zipatso za tirigu zimaperekanso mavitamini ophatikizika a B kuti akupatseni mphamvu m'mawa ndi vitamini E wokhala ndi antioxidant kuti ma cell anu asawonongeke mopitilira muyeso.

Dulani chakudya chanu cham'mawa: Tumizani maso a wowuma, omwe amatafunidwa pa kutentha kwachipinda ndi yoghurt, mbewu za fulakesi, ndi uchi.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): 150 calories, 0.5g mafuta, 32g carbs, 6g fiber, 6g mapuloteni

Zolembedwa

Spelled ndi gwero labwino la manganese, mchere wina woteteza mafupa, komanso zinc yolimbikitsa chitetezo cha mthupi kuti iteteze chimfine. Ngati muli ndi vuto la sniffles, fikirani muffin wa spelled ndi ma cashews odzaza zinc. Kuwunika mu Canadian Medical Association Zolemba anapeza kuti zakudya zinki kufupikitsa chimfine ndi pafupifupi tsiku ndi theka pafupifupi.

Dulani chakudya chanu cham'mawa: Kukoma kwa mtedza wa Spelt kumatanthauza ufa umagwira ntchito bwino mu maphikidwe a muffin, pamene zipatso zophikidwa zimangofunika kuwaza sinamoni.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 150, mafuta 1.5g, ma carg 32g, 4g fiber, 6g mapuloteni

Kinoya

“Mbewu zambiri zimaonedwa kuti zilibe mapulotini osakwanira chifukwa zilibe ma amino acid okwanira lysine ndi isoleucine, koma quinoa ili ndi zonse ziwiri,” akutero Sharon Richter, R.D., katswiri wa kadyedwe kamene kamakhala ku New York City. Idyani pamasiku omwe mukukonzekera sesh yosema kwambiri ku masewera olimbitsa thupi chifukwa lysine imathandizira kupanga mapuloteni a minofu ndi isoleucine imathandizira kuchiritsa ndi kukonza minofu ya minofu.

Dulani chakudya chanu cham'mawa: Nutino quinoa imabwera mumitundu yosiyanasiyana, kuphatikiza beige wonyezimira, wakuda, wakuda, pomwe mitundu yakuda imalawa pang'ono. Maonekedwe osalala komanso otapira koma osakhwima amaphatikizana bwino ndi ma cranberries owuma komanso ma almond.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): 170 calories, 2.5g mafuta, 30g carbs, 3g fiber, 7g mapuloteni

Mapira

Tirigu wopanda gluteniyu amaphatikiza mchere wofunikira, kuphatikiza phosphorous ndi magnesium, kuti mafupa akhale olimba komanso minofu ndi mitsempha kuchita bwino kwambiri. Kafukufuku wa 2012 kuchokera ku Case Western Reserve University School of Medicine ku Ohio adapeza kuti magnesium imagwiranso ntchito ngati anti-yotupa m'maselo ndipo imatha kuthandizira mikhalidwe kuyambira mphumu mpaka matenda ashuga.

Dulani chakudya chanu cham'mawa: "Mapira amatha kukhala otapira ngati mbatata yosenda kapena oterera ngati mpunga, kutengera momwe mumaphikira," a Richter akutero. Gwiritsani ntchito makapu 2 amadzimadzi pa 1 chikho cha mapira kuti mukhale opepuka, owuma, kapena onjezerani madzi ngati mukufuna phala la mushy. Kutumikira ndi kuwaza mkaka ndi zipatso zouma ndi uchi.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 180, 2g mafuta, 36g carbs, 8g fiber, 6g mapuloteni

Mpunga wa Brown

Ngakhale mbewu zakale zakhala zopatsa thanzi, mpunga wa bulauni wakale umayenerabe kukhala ndi malo anu. "Mpunga wa Brown ndi gwero labwino la fiber ndipo umakhala ndi mitundu yambiri yamankhwala othandiza kupewa matenda amtima," akutero Begun. Ofufuza a Temple University School of Medicine amabwereketsa zinthu zomwe zimaphatikizidwira mumbewu zonse zomwe zimachotsedwa kuti zipange mpunga woyera kuti uteteze ku kuthamanga kwa magazi ndi matenda a atherosclerosis.

Dulani chakudya chanu cham'mawa: Kukoma pang'ono kumapangitsa kukhala chakudya cham'mawa cham'mawa, makamaka ngati muli mothamanga ndipo muli katoni yowonjezera mu furiji yanu kuchokera ku Thai takeout. Microwave ndi pamwamba ndi nthochi ndi kokonati shredded kapena zoumba ndi sinamoni.

Zakudya zopatsa thanzi potumikira (1/4 chikho chouma): Ma calories 180, mafuta 1.5g, 37g carbs, 3g fiber, 4g mapuloteni

Onaninso za