8 Inonakidza Oatmeal Alternatives

Zvemukati

• Amaranth
• Teff
• Buckwheat
• Gorosi Berries
• Zvipere
• Quinoa
• Millet
• Rice Rice
• Ongororo ye

Kubaya-baya mundiro yeoatmeal mangwanani ega ega kunogona kuva sarudzo ine hutano, asi kunyangwe uine huwandu hwezvekuwedzera iwe unogona kuwedzera kune yako mbiya, mushure mechinguva ako mabhudzi anoshuvira shanduko-uye pamwe kuwanda kwemavara. Usatombofunga nezve iro bhekoni, zai, uye chizi kana gigundo bagel-svika kune imwe carb ine hutano panzvimbo.

"Mbeu dzese dzinopa kuravira kwakasiyana, magadzirirwo, uye chimiro chekudya," anodaro Rachel Begun, RD, mutauriri weAcademy of Nutrition and Dietetics. "Kuisanganisa kuchaita kuti zvinhu zvinakidze uye nekukupa yakawandisa mhando yezvinovaka muviri iwe zvaunoda." Chinongodzikira chete ndechekuti mazhinji anoda imwe nguva yekumira pachitofu, saka kana iwe uchida kukurumidza kukurumidza seyakare oats, gadzirira batch husiku hwapfuura. Ipapo zvese zvaunofanirwa kuita pop pop mbiya mu microwave mangwana acho mangwanani.

Ona kuti zviyo zvisere nembeu zvinomirisana sei neoats yakatemwa oats, iyo inopa 170 macalorie, 3 gramu mafuta, 29 gramu carbs, 10 gramu fiber, uye 7 gramu mapuroteni mune yega yega yakaoma mukombe, uye usazombodya chikafu chinosemesa zvakare.

Amaranth

Nehunyanzvi mbeu, amaranth (pamwe nequinoa uye buckwheat) inosvinudzwa muchikamu chezviyo nekuda kwehunhu hwayo uye chimiro chemuviri. Amaranth izere nesimbi, potasium, uye calcium, uye mapaketi kunyangwe akawanda mapuroteni kupfuura quinoa, saka zvinobatsira kuchengetedza dumbu rako kuti risacheme pamusangano wako wemangwanani.

Dhonza chikafu chako chemangwanani: Neine hunyoro uye nutty kana ivhu revhu, amaranth furawa inoenda mushe mu crepes, muffin, uye makeke, kana kubika zviyo pachitofu nepamusoro nebhanana kana peach zvimedu nesinamoni.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 190 macalori, 3.5g mafuta, 34g carbs, 7g fiber, 8g protein

Teff

Anenge mumwe muvasikana vechidiki vashanu anememic nekuda kwekushomeka kwesimbi, inogona kukukwesha nekuneta uye kukumisira pfungwa dzinopwanya musoro uye dzungu. Nyama tsvuku haisiyo chete nzira yekuwedzera kudya kwako: Kupihwa kwe teff kunopa makumi maviri muzana yesimbi yako yemazuva ese, pamwe negumi muzana ye calcium inotsigira mapfupa.

Dhonza chikafu chako chemangwanani: Teff chena ine chestnut-like taste, ukuwo yakasviba teff iri earthier ine hint yehazelnut. Iwe unogona kushandisa teff isina kubikwa panzvimbo yezviyo zviduku, nzungu, kana mbeu paunenge uchibika, kana kunakidzwa nekubikwa neagave syrup uye mazuva akachekwa uye walnuts.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 180 macalori, 1g mafuta, 37g carbs, 4g fiber, 7g protein

Buckwheat

Usarega zita racho richikunyengedza: Buckwheat imbeu isina muchero yemuchero inopa moyo wako rudo, Begun anoti, nekuda kwekombiki ine simba ye flavonoids uye lignans (chirimwa chinosanganiswa nemasimba ane antioxidant) pamwe ne magnesium. Ichi chicherwa chinochengeta moyo wako uchirova wakadzikama uye chinoita senge chinobatsira kudzikisa LDL ("yakaipa") cholesterol uye kusimudza HDL ("yakanaka") cholesterol.

Dhonza chikafu chako chemangwanani: Yakakangwa buckwheat ine hupfumi, hwepasi kuravira, uye iyo isina kuviriswa mhando ine yakadekara kuravira. Tarisa mabuckwheat groats uye kumusoro nemapecans akachekwa uye maple manyuchi.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 150 macalorie, 1.5g mafuta, 32g carbs, 5g fiber, 6g protein

Gorosi Berries

High-fiber gorosi majiroji anofanirwa kukuchengeta wakaguta kusvika masikati uye kutumira imwe TLC yakananga kumatumbu ako: Chidzidzo chechangobva kuitika Zvinyorwa zveNutrition vakawana kuti faibha inogona kubatsira kuwedzera mabhakitiriya anobatsira mudumbu rako rekugaya. Gorosi majiroji anopawo muyero weB-akaoma mavhitaminzi kuti urambe uine simba mukati memangwanani uye antioxidant-yakazara vhitamini E yekushongedza masero ako kubva mukukuvadza emahara radicals.

Dhonza chikafu chako chemangwanani: Shandisa starchy, chewy kernels pakamuri temp neyoghurt, flaxseeds, uye uchi.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 150 macalorie, 0.5g mafuta, 32g carbs, 6g fiber, 6g protein

Zvipere

Spelled ndiyo yakanaka sosi yemanganese, imwezve inochengetedza pfupa-inodzivirira, pamwe neinodzivirira immune kusimbisa zinc kubatsira kubvisa dzihwa. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinotora. Ongororo mu Canadian Medical Association Journal yakawana kuti zinc yekudya yakapfupisa dzihwa neinenge zuva nehafu paavhareji.

Dhonza chikafu chako chemangwanani: Spelt's nutty flavour inoreva kuti hupfu hunoshanda musvinu muffin mabikirwo, nepo mabikirwo akabikwa akapetwa anongoda kusasa sinamoni.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 150 macalorie, 1.5g mafuta, 32g carbs, 4g fiber, 6g protein

Quinoa

“Mbeu zhinji dzinorangarirwa kuva dzine mapuroteni asina kukwana nemhaka yokuti hadzina akakwana amino acids lysine neisoleucine, asi quinoa ine zvakawanda kwazvo,” anodaro Sharon Richter, RD, nyanzvi yezvokudya muNew York City. Idya kumusoro pamazuva paunenge uchironga chakakomba chivezwa sesh panzvimbo yekurovedza muviri sezvo lysine inobatsira mukuumbwa kwemhasuru protein uye isoleucine inobatsira kuporesa nekugadzirisa mhasuru nyama.

Dhonza chikafu chako chemangwanani: Nutty quinoa inouya nemhando dzakasiyana, kusanganisira mwenje beige, tsvuku, uye nhema, nemhando dzakasviba dzichiravira zvishoma earthier. Iyo inotonhorera uye inotapira asi inotapira inotsemura mameseji maviri pamwe chete neakaomeswa macranberries uye akachekwa maamondi.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 170 macalori, 2.5g mafuta, 30g carbs, 3g fiber, 7g protein

Millet

Iyi tsanga isina guteni inopa musanganiswa wemaminerari akakosha, anosanganisira phosphorus uye magnesium, kuchengetedza mapfupa akasimba uye mhasuru uye tsinga dzichiita nepazvinogona. Chidzidzo che2012 kubva kuCase Western Reserve University Chikoro cheMishonga muOhio chakawana kuti magnesium inoshandawo senge ine simba rekurwisa kuzvimba mumaseru uye ine mukana wekubatsira mumamiriro ezvinhu kubva kuasthma kusvika kuchirwere cheshuga.

Dhonza chikafu chako chemangwanani: "Millet inogona kuva inotapira kunge mbatatisi yakachekwa kana kufefetera semupunga, zvichienderana nekuti unoibika sei," anodaro Richter. Shandisa makapu maviri emvura pa1 kapu yega yega yemapfunde kuti ive yakapfava, yakaoma, kana kuwedzera imwe mvura kana uchida gobvu, mushy mash. Shumira nekuputika kwemukaka uye michero yakaomeswa uye uchi.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 180 macalori, 2g mafuta, 36g carbs, 8g fiber, 6g protein

Rice Rice

Kunyangwe zviyo zvekare zvave kudya kunovaka, mupunga webrown wekare uchikodzera nzvimbo mune yako pantry. "Bhuruni mupunga wakanaka kunobva fiber uye ine mhando dzakasiyana dze phytonutrients dzinobatsira kudzivirira chirwere chemwoyo," Begun anodaro. Temple University Chikoro cheMishonga vanotsvagisa makemikari mune yakateteka yezviyo zvese zvakabviswa kuita rizere mupunga wekudzivirira kubva pakukwira kweropa uye atherosclerosis.

Dhonza chikafu chako chemangwanani: Iyo inonaka inonaka inoita kuti ive huru yekudya kwekuseni, mukati kana iwe uri mukumhanya uye paine imwe katoni mufiriji yako kubva kuThai kutora. Microwave uye pamusoro nemabhanana uye shredded kokonati kana mazambiringa akaomeswa nesinamoni.

Chiyero chekudya pakubata (1/4 mukombe wakaoma): 180 macalorie, 1.5g mafuta, 37g carbs, 3g fiber, 4g protein

Ongororo ye