8 Madadin Oatmeal masu ban sha'awa

Wadatacce

• Amaranth
• Teff
• Buckwheat
• Berries na Alkama
• An rubuta
• Quinoa
• Gero
• Brown Shinkafa
• Bita don

Yin shebur a cikin kwano na oatmeal kowace safiya na iya zama zaɓi mai kyau, amma ko da tare da nau'in ƙari za ku iya ƙarawa a cikin kwanon ku, bayan ɗan lokaci ɗanɗanon ku yana sha'awar canji-kuma watakila ƙarin rubutu. Kada ma kuyi tunanin wannan naman alade, kwai, da cuku ko gigundo bagel-isa ga wani carb mai lafiya maimakon.

Rachel Begun, R.D., mai magana da yawun Cibiyar Gina Jiki da Abinci. "Haɗa shi zai sa abubuwa su kasance masu ban sha'awa kuma su ba ku fa'idodi masu yawa na abubuwan gina jiki da kuke buƙata." Iyakar abin da ke ƙasa shine yawancin suna buƙatar ɗan ɗan lokaci kaɗan akan murhu, don haka idan kuna son dacewa cikin sauri kamar hatsin nan take, shirya tsari a daren da ya gabata. Sa'an nan abin da kawai za ku yi shine fitar da kwano a cikin microwave gobe da safe.

Dubi yadda hatsi takwas da tsaba ke tsinke kan hatsin da aka yanke na ƙarfe, wanda ke ba da adadin kuzari 170, mai mai gram 3, carbs gram 29, fiber gram 10, da furotin gram 7 a cikin kowane busasshen kofin kwata -kwata, kuma kada ku sake cin karin kumallo mai daɗi.

Amaranth

Ta hanyar fasaha iri, amaranth (da quinoa da buckwheat) suna shiga cikin nau'in hatsi saboda ƙirar sa da bayanin abubuwan gina jiki. Amaranth yana cike da baƙin ƙarfe, potassium, da alli, kuma yana ɗauke da ƙarin furotin fiye da quinoa, don haka zai taimaka hana ci gaban cikinku yayin taron safiya.

Break your breakfast rut: Tare da ɗanɗano mai laushi da ɗanɗano ko ɗanɗano mai ɗanɗano, garin amaranth yana da kyau a cikin miya, muffins, da pancakes, ko tafasa hatsi a kan kuka kuma a saman tare da ayaba ko yankakken peach da kirfa.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): 190 adadin kuzari, 3.5g mai, 34g carbs, 7g fiber, 8g gina jiki

Teff

Kimanin mace daya cikin biyar na fama da rashin lafiya saboda karancin karfe, wanda hakan kan iya sanya ki cikin kasala da kuma sanya ki ga ciwon kai mai ruguza hankali da dimuwa. Red nama ba shine kawai hanyar haɓaka ciwar ku ba: Yin hidimar teff yana ba da kashi 20 na ƙarfe na yau da kullun, da kashi 10 na alli mai tallafawa kashi.

Break your breakfast rut: Farin tef yana da ɗanɗano kamar chestnut, yayin da mafi duhu tef ya fi ƙasa da alamar hazelnut. Kuna iya amfani da teff ɗin da ba a dafa shi ba a maimakon ƙananan hatsi, kwayoyi, ko tsaba lokacin yin burodi, ko jin daɗin dafa shi da syrup agave da yankakken dabino da gyada.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): 180 adadin kuzari, 1 g mai, 37g carbs, 4g fiber, 7g gina jiki

Buckwheat

Kada ku bari sunan ya ruɗe ku: Buckwheat shine iri na 'ya'yan itace mara' ya'yan itace wanda ke ba zuciyar ku ƙauna, Begun ya ce, saboda haɗarin haɗarin flavonoids da lignans (mahaɗan tsire-tsire masu ƙarfi na antioxidant) da magnesium. Wannan ma'adinai yana kiyaye bugun zuciyar ku kuma yana nuna yana taimakawa rage LDL ("mara kyau") cholesterol da haɓaka HDL ("mai kyau") cholesterol.

Break your breakfast rut: Gasasshen buckwheat yana da ɗanɗano mai daɗi, ɗanɗano na ƙasa, kuma nau'in da ba a gasa ba yana da ɗanɗano mai laushi. Nemo buckwheat groats da saman tare da yankakken pecans da maple syrup.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): 150 adadin kuzari, 1.5g mai, 32g carbs, 5g fiber, 6g gina jiki

Berries na Alkama

Yaran alkama masu yawan fiber yakamata su cika ku har zuwa abincin rana kuma su aika da TLC kai tsaye zuwa hanjin ku: Nazarin kwanan nan a cikin Jaridar Abinci An gano cewa fiber na iya taimakawa wajen haɓaka ƙwayoyin cuta masu amfani a cikin tsarin narkewar ku. Har ila yau, berries na alkama suna ba da kashi na bitamin B-rikitattun bitamin don kiyaye ku da kuzari da safe da kuma bitamin E mai cike da antioxidant don ba da damar kwayoyin ku daga lalata masu kyauta.

Break your breakfast rut: Ku bauta wa sitaci, kernel mai taunawa a ɗaki mai ɗumi tare da yogurt, flaxseeds, da zuma.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): Kalori 150, 0.5g mai, carb 32g, fiber 6g, furotin 6g

An rubuta

Spelled shine kyakkyawan tushen manganese, wani ma'adinai mai kare kashi, da kuma zinc mai ƙarfafa rigakafi don taimakawa wajen kawar da mura. Idan kun riga kun sami shari'ar ƙura, ku nemi muffin da aka rubuta da dintsi na cashews. Bita a cikin Jaridar Ƙungiyar Likitocin Kanada gano cewa sinadarin zinc na rage gajiya da kusan kwana daya da rabi a matsakaita.

Break your breakfast rut: Ƙanshin ɗanɗano na Spelt yana nufin gari yana aiki sosai a cikin girke -girke na muffin, yayin da dafaffen berries kawai yana buƙatar yayyafa kirfa.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): Kalori 150, kitse 1.5g, carb 32g, fiber 4g, furotin 6g

Quinoa

"Yawancin hatsi ana ɗaukar su tushen isasshen furotin saboda ba su da isasshen amino acid lysine da isoleucine, amma quinoa yana da duka biyu," in ji Sharon Richter, R.D., masanin abinci mai gina jiki a Birnin New York. Ku ci a ranakun lokacin da kuke shirin yin sesh mai ƙyalli a wurin motsa jiki tun lokacin da lysine ke taimakawa wajen ƙirƙirar furotin tsoka kuma isoleucine yana taimakawa warkarwa da gyaran tsoka.

Break your breakfast rut: Nutty quinoa ya zo cikin launuka iri -iri, gami da beige mai haske, ja, da baƙar fata, tare da nau'ikan duhu masu ɗanɗano kaɗan. Rubutun mai laushi da kirim mai tsami duk da haka crunchy crunch rubutu nau'i-nau'i suna da kyau tare da busassun cranberries da yankakken almonds.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): 170 adadin kuzari, 2.5g mai, 30g carbs, 3g fiber, 7g gina jiki

Gero

Wannan hatsi marar yalwar abinci yana ba da cakuda ma'adanai masu mahimmanci, gami da phosphorus da magnesium, don kiyaye kasusuwa da ƙarfi da tsokoki da jijiyoyi suna yin mafi kyawun su. Wani bincike na 2012 daga Case Western Reserve University School of Medicine a Ohio ya gano cewa magnesium kuma yana aiki azaman mai hana kumburi a cikin sel kuma yana da yuwuwar yin taimako a cikin yanayin da ya kama daga fuka zuwa ciwon sukari.

Break your breakfast rut: "Gero na iya zama mai tsami kamar dankali mai daskarewa ko laushi kamar shinkafa, gwargwadon yadda kuke dafa shi," in ji Richter. Yi amfani da kofuna 2 na ruwa ga kowane gero kofi 1 don haske, busasshen rubutu, ko ƙara ƙarin ruwa idan kun fi son dusa mai kauri. Ku bauta wa tare da fantsama na madara da busassun 'ya'yan itace da zuma.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): Calories 180, 2g mai, carb 36g, fiber 8g, furotin 6g

Brown Shinkafa

Kodayake tsoffin hatsi sun zama ƙaunataccen abinci mai gina jiki, shinkafa mai launin ruwan kasa har yanzu tana cancanci wuri a cikin ma'ajiyar kayan abinci. Begun ya ce "Shinkafar launin ruwan shinkafa kyakkyawar tushen fiber ce kuma tana dauke da sinadarai daban -daban don taimakawa rigakafin cututtukan zuciya." Masu binciken Makarantar Magunguna na Jami'ar Temple sun ba da gudummawar mahadi a cikin wani nau'in hatsin da aka cire don yin farar shinkafa don kariya daga hawan jini da atherosclerosis.

Break your breakfast rut: Ƙanshin ɗanɗano yana sa ya zama babban abincin karin kumallo, musamman idan kuna cikin gaggawa kuma akwai ƙarin kwali a cikin firiji ɗin ku daga abincin Thai. Microwave da sama da ayaba da shredded kwakwa ko zabibi da kirfa.

Makin abinci mai gina jiki a kowane hidima (1/4 kofin bushe): 180 adadin kuzari, 1.5g mai, 37g carbs, 3g fiber, 4g gina jiki

Bita don