Mefuta e meng e thabisang ea Oatmeal

Litaba

• Amaranth
• Teff
• Buckwheat
• Koro Monokotšoai
• E ngotsoe
• Quinoa
• Nyalothe
• Raese e sootho
• Tlhahlobo bakeng sa

Ho tšela sekotlolo sa oatmeal hoseng ho hong le ho hong e ka ba khetho e nepahetseng, empa leha o ka eketsa sekotlolo sa hau, kamora nakoana, tatso ea hau e lakatsa phetoho-mme mohlomong le ho feta. Se ke oa nahana ka bacon, lehe le chisi kapa gigundo bagel-fihlella carb e 'ngoe e phetseng hantle.

Rachel Begun, R.D., 'muelli oa Academy of Nutrition and Dietetics o re: "Lithollo tsohle li fana ka tatso e ikhethang, sebopeho le boemo ba phepo e nepahetseng. "Ho e kopanya ho tla boloka lintho li le monate le ho u fa mefuta e mengata ea limatlafatsi tseo u li hlokang." Ntho e mpe feela ke hore ba bangata ba hloka nako ea ho lla ka setofo, kahoo haeba u batla ho ba bonolo ka potlako joaloka oats hang-hang, lokisetsa beche bosiung bo fetileng. Ebe sohle seo u lokelang ho se etsa ke ho tšela sekotlolo ka microwave hoseng ho hlahlamang.

Bona kamoo lithollo le lipeo tse robeli li kenang khahlanong le li-oats tse entsoeng ka tšepe, tse fanang ka likhalori tse 170, ligrama tse 3 tsa mafura, ligrama tse 29 tsa carbs, ligrama tse 10 tsa fiber, le ligrama tse 7 tsa protheine kopanong e 'ngoe le e' ngoe e omileng ea kotara, 'me u se ke oa hlola u ja lijo tsa hoseng tse bora.

Amaranth

Ha e le hantle peo, amaranth (hammoho le quinoa le buckwheat) e kenella sehlopheng sa lijo-thollo ka lebaka la sebopeho sa eona le boemo ba limatlafatsi. Amaranth e na le tšepe e ngata, potasiamo le khalsiamo, 'me e paka liprotheine tse ngata ho feta quinoa, ka hona e tla thusa ho boloka mpa ea hao hore e se ke ea rora nakong ea kopano ea hau ea hoseng.

Senya lijo tsa hoseng: Ka tatso e bonolo le ea linate kapa ea mobu, phofo ea amaranth e tsamaea hantle ka li-crepes, li-muffins le li-pancake, kapa u belisa lijo-thollo setofong 'me u belise ka lilae tsa banana kapa perekisi le sinamone.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 190, mafura a 3.5g, li-carb tse 34g, fiber ea 7g, protheine ea 8g

Teff

Hoo e ka bang ngoanana a le mong ho ba bahlano o haelloa ke mali ka lebaka la khaello ea tšepe, e ka u koetlisang ke mokhathala le ho u hlomella bakeng sa ho opeloa ke hlooho e opang le boloi. Nama e khubelu ha se eona feela tsela ea ho eketsa ho ja: Teff e fana ka karolo ea 20 lekholong ea tšepe ea letsatsi le letsatsi, hammoho le karolo ea 10 lekholong ea k'halsiamo e tšehetsang masapo.

Senya lijo tsa hoseng: Teff e tšoeu e na le tatso e kang chestnut, ha teff e lefifi e le lerootho ka monko oa hazelnut. U ka sebelisa teff e sa phehoang sebakeng sa lithollo tse nyane, linate kapa lipeo ha u baka, kapa u natefeloe ke eona e phehiloeng ka sirapo ea agave le matsatsi a khethiloeng le walnuts.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 180, mafura a 1g, li-carb tse 37g, fiber ea 4g, protheine ea 7g

Buckwheat

Se ke oa lumella lebitso leo ho u thetsa: Buckwheat ke peo ea litholoana e senang gluten e fang pelo ea hau lerato, Begun o re, ka lebaka la motsoako o matla oa flavonoids le lignans (semela se nang le matla a matla a antioxidant) le magnesium. Minerale ena e boloka pelo ea hau e otla ka mokhoa o tsitsitseng mme e bonahala e thusa ho theola cholesterol ea LDL ("bad") le ho phahamisa HDL ("ntle") cholesterol.

Senya lijo tsa hoseng: Buckwheat e halikiloeng e na le tatso e ruileng, ea lefats'e, 'me mofuta o sa lomosoang o na le tatso e bonojana. Batla li-groats tsa buckwheat le holimo ka li-pecans le sirapo ea maple.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 150, mafura a 1.5g, 32g carbs, 5g fiber, 6g protheine

Koro Monokotšoai

Monokotšoai oa koro o nang le fiber e ngata o lokela ho u boloka u khotše ho fihlela lijo tsa mots'eare 'me u romele TLC ka kotloloho maleng a hau: Phuputso ea morao tjena Journal of Nutrition e fumane hore fiber e ka thusa ho matlafatsa libaktheria tse molemo tšebetsong ea hau ea lijo. Monokotšoai oa koro o boetse o fana ka tekanyo ea livithamini tsa B-complex ho u boloka u le matla hoseng le vithamine E e tletseng li-antioxidant ho sireletsa lisele tsa hau khahlanong le li-radicals tsa mahala.

Senya lijo tsa hoseng: Sebeletsa starchy, lithollo tse hlajoang ka kamoreng e nang le yogurt, li-flaxse le mahe a linotši.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 150, mafura a 0.5g, li-carb tse 32g, fiber ea 6g, protheine ea 6g

E ngotsoe

Se ngotsoe ke mohloli o motle oa manganese, diminerale e 'ngoe e sireletsang masapo, hammoho le zinki e matlafatsang' mele ho thusa ho thibela sefuba. Haeba u se u ntse u e-na le nyeoe ea batho ba fofonelang, nanabela 'muffin e ngotsoeng ka spelling le li-cashews tse ngata tse nang le zinki. Tlhahlobo ho Koranta ea Mokhatlo oa Bongaka oa Canada e fumane hore zinki ea lijo e khutsufatsa sefuba ka hoo e ka bang letsatsi le halofo ka karolelano.

Senya lijo tsa hoseng: Tatso ea linate tsa Spelt e bolela hore phofo e sebetsa hantle litlolong tsa muffin, athe monokotsoai o phehiloeng o hloka feela ho fafatsa sinamone.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 150, mafura a 1.5g, 32g carbs, 4g fiber, 6g protheine

Quinoa

Sharon Richter, R.D., setsebi sa phepo e nepahetseng New York City o re: "Lithollo tse ngata li nkuoa e le mehloli e sa lekaneng ea protheine hobane ha li na amino acid e nang le lysine le isoleucine, empa quinoa e na le tse peli. Ja ka matsatsi ao u rerileng ho etsa seemahale se tebileng setsing sa boikoetliso kaha lysine e thusa ho theha protheine ea mesifa le isoleucine e thusa ho folisa le ho lokisa lisele tsa mesifa.

Senya lijo tsa hoseng: Nutino quinoa e na le mebala e fapaneng, ho kenyeletsoa beige e bobebe, e khubelu ebile e ntšo, 'me mefuta e meng e lefifi e latsoa earthier. Metsoako e boreleli e bosootho bo bosehla empa e le bosesane e kopane hantle le li-cranberries tse omisitsoeng le lialmonde tse halikiloeng.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): 170 lik'hilojule, 2.5g mafura, 30g carbs, 3g fiber, 7g protheine

Nyalothe

Lijo-thollo tsena tse se nang gluten li fana ka motsoako oa liminerale tsa bohlokoa, ho kenyeletsoa phosphorus le magnesium, ho boloka masapo a le matla le mesifa le methapo ea kutlo e sebetsa hantle ka ho fetisisa. Phuputso ea 2012 e tsoang ho Case Western Reserve University School of Medicine e Ohio e fumane hore magnesium e boetse e sebetsa e le ntho e matla e thibelang ho ruruha liseleng 'me e na le monyetla oa ho thusa maemong a ho tloha ho asthma ho ea ho lefu la tsoekere.

Senya lijo tsa hoseng: "Millet e ka ba boreleli joaloka litapole tse khotliloeng kapa ea ba lerootho joalo ka raese, ho latela hore na ue pheha joang," ho bolela Richter. Sebelisa linoelo tse 2 tsa mokelikeli bakeng sa nyalothe e 'ngoe le e' ngoe ea senoelo bakeng sa leseli le omileng, kapa eketsa metsi a mangata haeba u khetha setoto se teteaneng sa mushy. Sebeletsa ka ho phatloha ha lebese le litholoana tse omisitsoeng le mahe a linotši.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): 180 lik'hilojule, 2g mafura, 36g carbs, 8g fiber, 6g protheine

Raese e sootho

Le hoja lijo-thollo tsa khale li fetohile baratuoa ba phepo e nepahetseng, raese e sootho ea khale e ntse e lokeloa ke sebaka sebakeng sa hau sa polokelo. "Raese e sootho ke mohloli o motle oa fiber mme e na le mefuta e mengata ea phytonutrients ho thusa ho thibela lefu la pelo," Begun o re. Bafuputsi ba Temple University School of Medicine ba fana ka mokitlane mokokotlong oa lithollo tsohle tse hlobolotsoeng ho etsa raese e tšoeu bakeng sa ho itšireletsa khahlanong le khatello e phahameng ea mali le atherosclerosis.

Senya lijo tsa hoseng: Tatso e bonolo e etsa hore e be lijo tsa hoseng haholo, haholo haeba o potlakile mme ho na le lebokose le eketsehileng sehatsetsing sa hau sa Thai. Microwave le top ka libanana le coconut e khantsoeng kapa morara o omisitsoeng le sinamone.

Lintlha tsa phepo e nepahetseng bakeng sa ho sebeletsa (1/4 senoelo se omme): Lik'hilojule tse 180, mafura a 1.5g, li-carb tse 37g, fiber ea 3g, protheine ea 4g

Tlhahlobo bakeng sa