8 Nhọrọ Oatmeal na -atọ ụtọ

Ndinaya

• Amaranth
• Teff
• Buckwheat
• Mkpụrụ ọka wheat
• Asụpe
• Quinoa
• Millet
• Osikapa agba aja aja
• Nyochaa maka

Ịsacha n'ime efere oatmeal kwa ụtụtụ nwere ike ịbụ nhọrọ dị mma, mana ọbụlagodi n'ụdị mgbakwunye ị nwere ike itinye na nnukwu efere gị, ka oge na-aga, uto uto gị na-achọ mgbanwe-na ikekwe ederede ọzọ. Echedịla echiche banyere anụ ezi ahụ, akwa, na chiiz ma ọ bụ gigundo bagel-iru maka carb ọzọ dị mma kama.

Rachel Begun, RD, onye na -ekwuchitere Academy of Nutrition and Dietetics kwuru, "Mkpụrụ ọka niile na -enye ụtọ pụrụ iche, udidi na profaịlụ nri. "Ịgwakọta ya ga -eme ka ihe na -atọ ụtọ ma nye gị ọtụtụ nri ndị ị chọrọ." Naanị ihe dị njọ bụ na ọtụtụ chọrọ oge simmer na stovu, yabụ ọ bụrụ na ịchọrọ otu ngwa ngwa ngwa ngwa dị ka oat ozugbo, kwadebe otu ogbe n'abalị gara aga. Mgbe ahụ ihe niile ị ga - eme bụ ịpị nnukwu efere na igwe onyonyo n'echi ya.

Hụ ka mkpụrụ ọka na mkpụrụ asatọ siri dochie ọka oat, nke na -enye calorie 170, abụba atọ, carbohydrates 29, eriri gram 10, na protein gram 7 n'ime iko nkeji iri na ise ọ bụla, ma erikwala nri ụtụtụ na -agwụ ike ọzọ.

Amaranth

Teknụzụ mkpụrụ, amaranth (yana quinoa na buckwheat) na -abanye n'ime ụdị ọka n'ihi udidi ya na profaịlụ nri. Amaranth juputara na iron, potassium, na calcium, ma na -akwakọbakwa protein karịa quinoa, yabụ ọ ga - enyere aka gbochie afọ gị ka ọ ghara ito n'oge nzukọ ụtụtụ gị.

Gbajie nri ụtụtụ gị: Site na ekpomeekpo dị nro ma ọ bụ nke anụ ahụ, ntụ ọka amaranth na-aga nke ọma na crepes, muffins, na pancakes, ma ọ bụ sie ọka na stovu na n'elu ya na banana ma ọ bụ peach mpekere na cinnamon.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 190, abụba 3.5g, carbohydrates 34g, eriri 7g, protein 8g

Teff

Ihe dị ka otu n'ime ụmụ agbọghọ ise na-arịa ọrịa ọbara n'ihi ụkọ ígwè, nke nwere ike ịgwụ gị ike ma mee ka ị nwee isi ọwụwa na mgbakasị mmụọ. Anụ uhie abụghị naanị ụzọ iji bulie oriri gị: Iri teff na-enye pasent 20 nke iron gị kwa ụbọchị, yana pasent 10 nke calcium na-akwado ọkpụkpụ gị.

Gbajie nri ụtụtụ gị: Tef na-acha ọcha nwere ụtọ dị ka chestnut, ebe tef gbara ọchịchịrị ka nke nwere ntụ hazelnut. Ị nwere ike iji tef na-esighị ya n'ọnọdụ obere ọka, mkpụrụ, ma ọ bụ mkpụrụ mgbe ị na-esi nri, ma ọ bụ nụ ụtọ ya na sirop agave sie ya na mkpụrụ deeti na walnuts sie ya.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 180, 1g abụba, 37g carbs, 4g fiber, protein 7g

Buckwheat

Ekwela ka aha ahụ ghọgbuo gị: Buckwheat bụ mkpụrụ osisi na-enweghị gluten nke na-enye obi gị ụfọdụ ịhụnanya, Begun na-ekwu, n'ihi ngwakọta nwere ike nke flavonoids na lignans (ogige osisi nwere ike antioxidant dị ike) yana magnesium. Ọkụ a na -eme ka obi gị na -akụsi ike ma yie ka ọ na -enyere aka belata cholesterol LDL (“ọjọọ”) wee bulie cholesterol HDL (“mma”).

Gbajie nri ụtụtụ gị: Buckwheat a asara n'ọkụ nwere ụtọ nke ukwuu, nke ụwa na -adịghị ahụkebe na -enwe ụtọ dị nro. Chọọ maka ọka buckwheat na elu ya na pecans a mịrị amị na sirop maple.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 150, abụba 1.5g, carbohydrates 32g, eriri 5g, protein 6g

Mkpụrụ ọka wheat

Mkpụrụ ọka ọka dị elu kwesịrị ime ka afọ ju gị ruo nri ehihie wee ziga ụfọdụ TLC ozugbo na eriri afọ gị: Ọmụmụ ihe na-adịbeghị anya na Akwụkwọ akụkọ Nutrition chọpụtara na eriri nwere ike inye aka ịkwalite nje bacteria bara uru na tract digestive gị. Mkpụrụ ọka wit na-enyekwa vitamin B-mgbagwoju anya iji mee ka ị nweta ume n'ụtụtụ yana vitamin E nwere antioxidant iji kwado mkpụrụ ndụ gị pụọ na radicals free.

Gbajie nri ụtụtụ gị: Na -enye starchy, kernel chewy n'ime ụlọ okpomọkụ na yogọt, mkpụrụ flax, na mmanụ a honeyụ.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 150, abụba 0.5g, carbohydrates 32g, eriri 6g, protein 6g

Asụpe

Spelled bụ ezigbo isi iyi nke manganese, mineral ọzọ na-echebe ọkpụkpụ, yana zinc na-akwalitekwa ahụ ike iji nyere aka gbochie oyi. Ọ bụrụ na ị nwetala ikpe nke sniffles, rute maka muffin edere ede na obere cashews juru na zinc. A nyochaa na Akwụkwọ akụkọ Medical Association Canadian chọpụtara na zinc nri na -ebelata oyi site n'ihe dị ka otu ụbọchị na ọkara na nkezi.

Gbajie nri ụtụtụ gị: Nri ụtọ nke Spelt pụtara na ntụ ọka ahụ na-arụ ọrụ nke ọma na ntụziaka muffin, ebe mkpụrụ osisi spelt esiri ya chọrọ ifesa nke cinnamon.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 150, abụba 1.5g, carbohydrates 32g, eriri 4g, protein 6g

Quinoa

Sharon Richter, RD, onye na -ahụ maka nri na New York City kwuru, "Ọtụtụ mkpụrụ ọka ka a na -ahụta na isi mmalite protein ezughị ezu n'ihi na ha enweghị lysine na isoleucine amino acid. Rie ụbọchị mgbe ị na -eme atụmatụ sesh a kpụrụ akpụ na mgbatị ahụ ebe ọ bụ na lysine na -enyere aka n'ịmepụta protein anụ ahụ na isoleucine na -enyere aka ịgwọ ma mezie anụ ahụ.

Gbajie nri ụtụtụ gị: Nutty quinoa na -abịa n'ụdị agba dị iche iche, gụnyere beige dị ọcha, ọbara ọbara, na ojii, na ụdị ndị gbara ọchịchịrị na -atọ ụtọ karịa. Ihe na -esi ísì ụtọ ma na -atọ ụtọ ma na -esi ísì ụtọ na -adị mma nke ọma na kranberị mịrị amị na almọnd sliced.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 170, abụba 2.5g, carbohydrates 30g, eriri 3g, protein 7g

Millet

Mkpụrụ ọka a na-enweghị gluten na-enye ngwakọta nke mineral ndị dị mkpa, gụnyere phosphorus na magnesium, iji mee ka ọkpụkpụ sie ike na akwara na akwara na-arụ ọrụ kachasị mma. Nnyocha e mere na 2012 sitere na Ụlọ Akwụkwọ Ọgwụ Mahadum Western Western Reserve na Ohio chọpụtara na magnesium na-arụkwa ọrụ dị ka ihe mgbochi mkpali siri ike na sel ma nwee ike inye aka na ọnọdụ sitere na ụkwara ume ọkụ ruo ọrịa shuga.

Gbajie nri ụtụtụ gị: "Millet nwere ike na-egbuke egbuke dị ka poteto a sụrụ asụ ma ọ bụ na-amị mkpụrụ dị ka osikapa, dabere n'otú i si esi ya," Richter na-ekwu. Jiri iko mmiri mmiri 2 maka millet 1 ọ bụla maka ọkụ dị nro, ma ọ bụ tinyekwuo mmiri ma ọ bụrụ na -amasị gị nke ukwuu. Na -eje ozi na mmiri ara ehi na mkpụrụ osisi akpọnwụwo na mmanụ a honeyụ.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 180, abụba 2g, carb 36g, eriri 8g, protein 6g

Osikapa agba aja aja

Ọ bụ ezie na mkpụrụ ọka oge ochie aghọọla ihe oriri na -edozi ahụ, osikapa agba aja aja agbakwunyere ka kwesịrị idobe n'ime ebe a na -edebe nri gị. "Osikapa Brown bụ ezigbo isi iyi nke eriri ma nwee ụdị phytonutrients dị iche iche iji nyere aka gbochie ọrịa obi," Begun na-ekwu. Ndị na -eme nchọpụta na ụlọ akwụkwọ ọgwụ mahadum nke ụlọ nsọ na -ekwu na a na -ewepụta ngwakọta nke ọka a na -ewepụ iji mee osikapa maka ichebe ọbara mgbali elu na atherosclerosis.

Gbajie nri ụtụtụ gị: Nri dị nro na -eme ka ọ bụrụ nnukwu nri ụtụtụ nri ụtụtụ, ọkachasị ma ọ bụrụ na ị na -eme ọsọ ọsọ na enwere katọn ọzọ n'ime friji gị site na nri Thai. Microwave na n'elu ya na unere na aki oyibo ma ọ bụ mịrị amị na cinnamon shredded.

Nri nri kwa nri (1/4 iko akọrọ): Kalori 180, 1.5g abụba, 37g carbs, 3g fiber, protein 4g

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