Iindlela ezizezinye ezinomdla zeOatmeal

Umxholo

• Amaranth
• Iteff
• I-Buckwheat
• Ingqolowa Amaqunube
• Upelo
• IQuinoa
• Milethi
• Irayisi emdaka
• Uphengululo lwe

Ukuxubha kwisitya se-oatmeal rhoqo ekuseni kunokuba lukhetho olunempilo, kodwa nangona uluhlu lwezongezelelweyo unokongeza kwisitya sakho, emva kwexesha elithile i-taste buds yakho inqwenela utshintsho-kwaye mhlawumbi ngakumbi ukuthungwa. Ungaze ucinge ngale bacon, iqanda, kunye netshizi okanye igigundo bagel-fikelela kwenye i-carb esempilweni endaweni yoko.

"Zonke iinkozo zinika incasa eyodwa, ubume, kunye neprofayili yesondlo," utshilo uRachel Begun, R.D., isithethi seAkhademi yeZondlo kunye neDietetics. "Ukuxuba kuya kugcina izinto zinomdla kwaye kukunike uluhlu olubanzi lwezondlo ozifunayo." Icala elisezantsi kuphela kukuba uninzi lufuna ixesha lokumisa esitovini, ke ukuba ufuna ukungxamiseka okufanayo njengeoats kwangoko, lungiselela ibhetshi ngobusuku obungaphambili. Ke konke okufuneka ukwenze kukuphaka isitya kwimicrowave ngentsasa elandelayo.

Jonga ukuba iinkozo ezisibhozo kunye nembewu zihlangana njani ne-oats yentsimbi, ebonelela ngeekhalori ezili-170, i-3 grams yamafutha, i-29 grams ye-carbs, i-10 grams yefiber, kunye ne-7 grams yeprotein kuyo yonke ikota yekomityi eyomileyo, kwaye ungaze uphinde utye isidlo sakusasa esikruqulayo.

Amaranth

Ngokobuchwephesha imbewu, i-amaranth (kunye nequinoa kunye ne-buckwheat) iyaxutywa kudidi lweenkozo ngenxa yokuthungwa kwayo kunye neprofayili yezondlo. I-Amaranth inesitokhwe esigcwele isinyithi, i-potasium, kunye ne-calcium, kwaye ipakisha iiprotein ngakumbi kune-quinoa, ke iya kukunceda ukugcina isisu sakho singangxoli kwintlanganiso yakho yasekuseni.

Phula isidlo sakho sakusasa: Ngobumnene kunye ne-nutty okanye i-flavour yomhlaba, umgubo we-amaranth uhamba kakuhle kwi-crepes, i-muffins, kunye ne-pancake, okanye ubilise ingqolowa kwisitofu nangaphezulu ngeebhanana okanye iipilisi zepesika kunye nesinamoni.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): 190 calories, 3.5g fat, 34g carbs, 7g fiber, 8g protein

Iteff

Phantse ibhinqa elinye kwabahlanu abasetyhini linobuthathaka begazi ngenxa yokunqongophala kwe-ayoni, okunokukufaka sock ngokudinwa kwaye kukumisele iintloko ezityumza ingqondo kunye nethambo lesiyezi. Inyama ebomvu ayisiyiyo yodwa indlela yokunyusa ukutya kwakho: I-teff inika i-20 yepesenti yentsimbi yakho yemihla ngemihla, kunye ne-10 yepesenti ye-calcium exhasa amathambo.

Phula isidlo sakho sakusasa: I-teff emhlophe inencasa efana ne-chestnut, ngelixa i-teff emnyama imnyama kunye ne-hazelnut. Ungasebenzisa i-teff engaphekwanga endaweni yeenkozo ezincinci, amandongomane, okanye imbewu xa ubhaka, okanye uyonwabele iphekwe ngesiraphu ye-agave kunye nemihla ecoliweyo kunye nama-walnuts.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): Iikhalori ezili-180, i-1g fat, i-37g carbs, i-4g fiber, i-7g protein

I-Buckwheat

Ungalivumeli igama likukhohlise: IBuckwheat yimbewu yeziqhamo engenalo igluten enika intliziyo yakho uthando, u-Begun uthi, ngenxa ye-combo enamandla ye-flavonoids kunye ne-lignans (isityalo esidityaniswa namandla anamandla e-antioxidant) kunye ne-magnesium. Le minerali igcina intliziyo yakho ibetha ngokuzinzileyo kwaye ibonakala inceda ukwehlisa i-LDL ("embi") i-cholesterol kwaye inyuse i-HDL ("elungileyo") ye-cholesterol.

Phula isidlo sakho sakusasa: I-buckwheat eyosiweyo inencasa etyebileyo, yomhlaba, kwaye indidi engakrolwanga inencasa ethambileyo. Khangela i-groats ye-buckwheat kunye nephezulu kunye ne-pecans eqoshiwe kunye nesiraphu ye-maple.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): 150 iikhalori, 1.5g amafutha, 32g carbs, 5g fiber, 6g protein

Ingqolowa Amaqunube

Amaqunube engqolowa anefayibha ephezulu kufuneka akugcine uzele kude kube yisidlo sasemini kwaye uthumele i-TLC ngqo emathunjini akho: Uphononongo lwakutsha nje Ijenali yeZondlo ifumanise ukuba ifayibha inokunceda ukukhulisa iibhaktiriya eziluncedo kwicandelo lokugaya ukutya. Amaqunube engqolowa abonelela ngedosi yeevithamini B-ezintsonkothileyo ukukugcina womelele kusasa kunye ne-antioxidant epakishwe ivithamin E ukuxhobisa iiseli zakho ngokuchasene nokonakalisa iiradicals zasimahla.

Phula isidlo sakho sakusasa: Ncedisa isitashi, iinkozo ezihlafunwayo kwigumbi lokulala kunye neyogathi, imbewu yeflakisi, kunye nobusi.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): 150 iikhalori, 0.5g amafutha, 32g carbs, 6g fiber, 6g protein

Upelo

I-spelled ngumthombo olungileyo we-manganese, enye iminerali ekhusela amathambo, kunye ne-zinc eyongeza i-immune ukunceda ukuthintela imikhuhlane. Ukuba sele unecala le-sniffles, fikelela kwi-muffin epelweyo kunye neecashews ezipakishwe zinc. Uphengululo kwi Ijenali yoMbutho Wezonyango waseKhanada ifumanise ukuba i-zinc yokutya inciphise ukubanda malunga nosuku olunesiqingatha kwi-avareji.

Phula isidlo sakho sakusasa: Incasa ye-spelt ye-nutty ithetha ukuba umgubo usebenza kakuhle kwiiresiphi ze-muffin, ngelixa amaqunube aphekiweyo aphekiweyo afuna nje ukufafaza kwesinamon.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): Iikhalori ezili-150, i-1.5g fat, i-32g carbs, i-4g fiber, i-6g protein

IQuinoa

"Uninzi lweenkozo zithathwa njengezingonelanga kwimithombo yeeprotheyini kuba azinazo ngokwaneleyo ii-amino acid ze-lysine kunye ne-isoleucine, kodwa i-quinoa inezinto ezininzi zombini," utshilo uSharon Richter, R.D., ingcali yesondlo kwisiXeko saseNew York. Yitya ngeentsuku xa uceba i-sesh eqingqekileyo kwindawo yokuzivocavoca kuba i-lysine inceda ekwenziweni kweprotheyini yezihlunu kunye ne-isoleucine inceda ukuphilisa kunye nokulungisa izihlunu zezihlunu.

Phula isidlo sakho sakusasa: I-Nutty quinoa iza ngemibala eyahlukeneyo, kubandakanywa i-beige ekhanyayo, ebomvu, kunye nomnyama, kunye neentlobo ezimnyama ezingcamla umhlaba. I-fluffy kunye nekhrimu kodwa i-crunchy crunch texture idityaniswa kakuhle namaqunube omisiweyo kunye neealmondi ezisikiweyo.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): Iikhalori ezili-170, i-2.5g fat, i-30g carbs, i-3g fiber, i-7g protein

Milethi

Le ngqolowa i-gluten-free inika umxube wezimbiwa ezibalulekileyo, kubandakanya i-phosphorus kunye ne-magnesium, ukugcina amathambo omelele kwaye izihlunu kunye nemithambo isebenza ngokusemandleni. Uphononongo luka-2012 oluvela kwiZiko laseYunivesithi i-Case Western Reserve of Medicine eOhio lafumanisa ukuba i-magnesium ikwasebenza njengesixhobo esinamandla sokulwa nokudumba kwiiseli kwaye inokuba luncedo kwiimeko ezisuka kwisifo sombefu ukuya kwisifo seswekile.

Phula isidlo sakho sakusasa: "Imillet inokuba bukhrimu njengeetapile ezicujiweyo okanye ithambe njengolayisi, kuxhomekeke kwindlela oyipheka ngayo," utshilo uRichter. Sebenzisa iikomityi ezi-2 zolwelo kuyo yonke ikomityi enye yemillet yokukhanya, ubume obomileyo, okanye ukongeza amanzi ngakumbi ukuba ukhetha umash amade. Ncedisa ngokutshiza ubisi kunye neziqhamo ezomileyo kunye nobusi.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): 180 calories, 2g fat, 36g carbs, 8g fiber, 6g protein

Irayisi emdaka

Nangona iinkozo zamandulo ziye zaba zizondlo zesondlo, irayisi emdaka enesidima esifanelwe yindawo yakho. "Irayisi emdaka ngumthombo omhle wefiber kwaye iqulethe iindidi ze-phytonutrients zokunceda ukukhusela isifo senhliziyo," kusho uBegun. IYunivesithi yaseTempileni yeSikolo sezoNyango abaphandi ngeekhredithi kumaleko wokutya okuziinkozo okususwe ukuze kwenziwe irayisi emhlophe yokuzikhusela kuxinzelelo lwegazi kunye ne-atherosclerosis.

Phula isidlo sakho sakusasa: I-flavour emnene iyenza ibe sisidlo sakusasa esikhulu ngaphakathi, ngakumbi ukuba uyangxama kwaye kukho ibhokisi eyongezelelweyo kwifriji yakho evela kwi-Thai takeout. I-microwave kunye nephezulu kunye neebhanana kunye nekakhukhunathi ekhutshiweyo okanye iirasins kunye nesinamon.

Amanqaku ezondlo ngokusebenza (1/4 indebe eyomileyo): Iikhalori ezili-180, i-1.5g fat, i-37g carbs, i-3g fiber, i-4g protein

Uphengululo lwe