8 Izindlela Ezihlukile Ze-Oatmeal Ezijabulisayo

-Delile

• I-Amaranth
• I-Teff
• I-Buckwheat
• Ukolweni Amajikijolo
• Kupelwe
• I-Quinoa
• Amabele
• Ilayisi Elinsundu
• Buyekeza kwe-

Ukufosela endishini ye-oatmeal njalo ekuseni kungaba ukukhetha okunempilo, kepha noma ngabe uhla lokungeziwe ungangeza esitsheni sakho, ngemuva kwesikhashana ama-buds wakho wokunambitha alangazelela ukuguqulwa-futhi mhlawumbe ukwakheka okwengeziwe. Ungacabangi nokuthi ubhekeni, iqanda, noshizi noma i-gigundo bagel-finyelela enye i-carb enempilo esikhundleni salokho.

"Zonke izinhlamvu zinikeza ukunambitheka okuhlukile, ukuthungwa, kanye nephrofayili yokudla," kusho uRachel Begun, R.D., okhulumela i-Academy of Nutrition and Dietetics. "Ukuzihlanganisa kuzogcina izinto zijabulise futhi kukunikeze uhla olubanzi lwezakhamzimba ozidingayo." Okuwukuphela kokubi ukuthi iningi lidinga isikhathi sokubamba esitofini, ngakho-ke uma ufuna ukushesha okufanayo njenge-oats esheshayo, lungiselela i-batch ngobusuku bangaphambilini. Khona-ke okumele ukwenze ukufaka isitsha kuhhavini ye-microwave ngakusasa ekuseni.

Bona ukuthi okusanhlamvu nezimbewu eziyisishiyagalombili kumelana kanjani nama-oats okusika, okunikeza ama-calories ayi-170, ama-3 amagremu amafutha, ama-gram angu-29 amagremu, ama-gramu ayi-10 amagremu, namaprotheni ayi-7 amagremu kuyo yonke inkomishi yekota eyomile, futhi ungaphinde udle ibhulakufesi eliyisicefe futhi.

I-Amaranth

Ngokuyinhloko imbewu, i-amaranth (kanye ne-quinoa ne-buckwheat) ifakwa esigabeni sokusanhlamvu ngenxa yokuthungwa kwayo kanye nephrofayili yezakhi. I-Amaranth isitokwe esigcwele i-iron, potassium, ne-calcium, futhi ipakisha amaprotheni amaningi kune-quinoa, ngakho izosiza ukugcina isisu sakho singagqumi phakathi nomhlangano wakho wasekuseni.

Phula ukudla kwakho kwasekuseni: Nge-flavour ethambile ne-nutty noma yomhlaba, ufulawa we-amaranth uhamba kahle kuma-crepes, ama-muffin, nama-pancake, noma ubilise okusanhlamvu esitofini bese ubeka phezulu ngezingcezu zikabhanana noma zepentshisi kanye nesinamoni.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): 190 kilojoule, 3.5g fat, 34g carbs, 7g fiber, 8g protein

I-Teff

Cishe owesifazane oyedwa kwabahlanu une-anemia ngenxa yokuntuleka kwe-ayoni, okungakuqeda ukukhathala futhi kukwenze ubhekane nekhanda elicindezela ingqondo kanye nesiyezi. Inyama ebomvu akuyona ukuphela kwendlela yokuqinisa ukudla kwakho: Ukunikezwa kwe-teff kunikeza amaphesenti angama-20 wensimbi yakho yansuku zonke, kanye namaphesenti ayi-10 we-calcium yakho exhasa amathambo.

Phula ukudla kwakho kwasekuseni: I-teff emhlophe inokunambitheka okufana ne-chestnut, kanti i-teff emnyama inomhlaba ocekeceke we-hazelnut. Ungasebenzisa i-teff engaphekiwe esikhundleni sezinhlamvu ezincane, amantongomane, noma imbewu lapho ubhaka, noma ujabulele ukuphekwa isiraphu ye-agave namadethi aqoshiwe nama-walnuts.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): Ama-calories ayi-180, amafutha angu-1g, ama-carb angama-37g, i-4g fiber, amaprotheni ayi-7g

I-Buckwheat

Ungavumeli igama likukhohlise: Ubhaki uyimbewu yesithelo engena gluten enikeza inhliziyo yakho uthando oluthile, uBegun uthi, ngenxa yenhlanganisela enamandla yama-flavonoid nama-lignans (izinhlanganisela zezitshalo ezinamandla okulwa nokulwa ne-antioxidant) kanye ne-magnesium. Le mineral igcina inhliziyo yakho ishaya kancane futhi ibonakala isiza ukwehlisa i-cholesterol ye-LDL ("embi") futhi ikhuphule i-HDL ("enhle") i-cholesterol.

Phula ukudla kwakho kwasekuseni: I-buckwheat eyosiwe inokunambitheka okunothile, okomhlaba, kanti okuhlukahlukene okungafakwanga kunganambitheka okuthambile. Bheka ama-groats we-buckwheat nangaphezulu ngama-pecans aqoshiwe nesiraphu ye-maple.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): 150 kilojoule, 1.5g fat, 32g carbs, 5g fiber, 6g protein

Ukolweni Amajikijolo

Amajikijolo kakolweni anefayibha ephezulu kufanele akugcine ugcwele kuze kube isidlo sasemini futhi athumele i-TLC ngqo emathunjini akho: Ucwaningo lwakamuva Ijenali Yezokudla ithole ukuthi i-fiber ingasiza ukukhulisa amabhaktheriya azuzayo emkhakheni wakho wokugaya ukudla. Amajikijolo kakolweni ahlinzeka ngomthamo wamavithamini B-eziyinkimbinkimbi ukuze uhlale unamandla ekuseni kanye novithamini E ogcwele i-antioxidant ukuze uhlomise amangqamuzana akho ngokumelene nama-radicals amahhala alimazayo.

Phula ukudla kwakho kwasekuseni: Khonza isitashi, izinhlamvu ezihlafuna ekamelweni lesikhashana ne-yogurt, imbewu yefilakisi noju.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): Ama-calories ayi-150, amafutha angu-0.5g, ama-carb angama-32g, i-fiber engu-6g, amaprotheni ayi-6g

Kupelwe

I-Spelled ingumthombo omuhle wama-manganese, enye imaminerali evikela amathambo, kanye ne-zinc ekhulisa amasosha omzimba ukusiza ukuvimbela imikhuhlane. Uma usuvele unecala lama-sniffles, finyelela i-muffin yesipelingi kanye nedlanzana lamasheya agcwele zinc. Ukubuyekezwa ku ICanada Medical Association Journal ithole ukuthi i-zinc yokudla inciphisa imikhuhlane cishe usuku nohhafu ngokwesilinganiso.

Phula ukudla kwakho kwasekuseni: I-Spelt's nutty flavour isho ukuthi ufulawa usebenza kahle kuma-muffin zokupheka, ngenkathi amajikijolo aphekiwe aphekiwe adinga nje ukufafaza isinamoni.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): Ama-calories ayi-150, amafutha angu-1.5g, ama-carb angama-32g, i-4g fiber, amaprotheni ayi-6g

I-Quinoa

"Izinhlamvu eziningi zithathwa njengemithombo enganele yamaprotheni ngoba ayinayo i-amino acid eyanele i-lysine ne-isoleucine, kodwa i-quinoa inezinto ezimbili," kusho uSharon Richter, R.D., isazi sokudla eNew York City. Yidla izinsuku lapho uhlela ukubaza okukhulu ejimini ngoba i-lysine isiza ekwakheni amaprotheni emisipha futhi i-isoleucine isiza ukwelapha nokulungisa izicubu zomzimba.

Phula ukudla kwakho kwasekuseni: I-Nutty quinoa iza ngemibala ehlukahlukene, kufaka phakathi i-beige ekhanyayo, ebomvu, futhi emnyama, nezinhlobo ezimnyama ezinambitha kancane. I-fluffy and creamy yet crunchy crunchy texture ngazimbili kahle nama-cranberries omisiwe nama-alimondi asikiwe.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): Ama-calories ayi-170, amafutha angu-2.5g, ama-carg angama-30g, i-3g fiber, amaprotheni ayi-7g

Amabele

Lokhu okusanhlamvu okungenayo i-gluten kunikeza ukuxubana kwamaminerali abalulekile, kufaka phakathi i-phosphorus ne-magnesium, ukugcina amathambo aqinile nemisipha nezinzwa kusebenza kahle. Ucwaningo lwango-2012 oluvela e-Case Western Reserve University School of Medicine e-Ohio luthole ukuthi i-magnesium nayo isebenza njenge-anti-inflammatory enamandla kumaseli futhi inamandla okusiza ezimweni ezisukela kwisifuba somoya nesifo sikashukela.

Phula ukudla kwakho kwasekuseni: "Ubelethisi ungaba ukhilimu njengamazambane acubuziwe noma uthambe njengolayisi, kuya ngokuthi uwupheka kanjani," kusho uRichter. Sebenzisa izinkomishi ezi-2 zoketshezi ku-1 inkomishi ye-millet ukuze uthole ukuthungwa okukhanyayo, okomile, noma wengeze amanzi amaningi uma ukhetha i-mushy mash ewugqinsi. Khonza nge-splash yobisi nezithelo ezomisiwe noju.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): Amakhalori angu-180, amafutha angu-2g, ama-carbohydrate angu-36g, ama-fibre angu-8g, amaprotheni angu-6g

Ilayisi Elinsundu

Nakuba okusanhlamvu kwasendulo sekuphenduke ukudla okunomsoco, irayisi elinsundu lakudala lisafanelwe indawo endaweni yakho yokudla. "Irayisi elinsundu lingumthombo omuhle we-fiber futhi liqukethe izinhlobo ezahlukahlukene zama-phytonutrients okusiza ukuvikela isifo senhliziyo," kusho uBegun. Abaphenyi be-Temple University School of Medicine baqoqa izikweletu kusendlalelo sikakolweni wonke ohlutshiwe ukwenza irayisi elimhlophe lokuvikela umfutho wegazi ophakeme kanye ne-atherosclerosis.

Phula ukudla kwakho kwasekuseni: Ukunambitheka okuncane kukwenza kube yindawo enhle yokudla kwasekuseni, ikakhulukazi uma ushesha futhi kukhona ibhokisi elingeziwe efrijini lakho kusuka ku-Thai takeout. Imicrowave nengaphezulu enebhanana nokhokhonathi osikiwe noma omisiwe nesinamoni.

Amaphuzu okudla okunempilo ngokudla ngakunye (1/4 indebe eyomile): 180 kilojoule, 1.5g fat, 37g carbs, 3g fiber, 4g protein

Buyekeza kwe-