8 ʻO nā ʻano ʻē aʻe o ka oatmeal hoihoi

Anter

• ʻAmelani
• ʻO Teff
• Buckwheat
• Nā hua palaoa
• Kākau ʻia
• Quinoa
• Mākala
• Laiki Brown
• Nānā no

Hiki ke koho maikaʻi ke kī ʻana i loko o kahi kīʻaha oatmeal i kēlā me kēia kakahiaka, akā me ka nui o nā mea ʻē aʻe hiki iā ʻoe ke hoʻohui i kāu kīʻaha, ma hope o kekahi manawa makemake kou ʻono i kahi loli-a ʻoi aku paha ke ʻano. Mai noʻonoʻo ʻoe e pili ana i kēlā puaʻa, hua manu, a me ka paʻakai a i ʻole gigundo bagel-e loaʻa i kahi kīʻaha olakino ʻē aʻe.

"Hāʻawi nā kīʻaha āpau i kahi ʻono ʻokoʻa, ʻano, a me ka ʻike pilikino," wahi a Rachel Begun, R.D., waha ʻōlelo no ka Academy of Nutr and Dietetics. "ʻO ka hoʻohuihui ʻana e mālama i nā mea pīhoihoi a hāʻawi iā ʻoe i kahi ākea ākea o nā meaola e pono ai." ʻO ka ʻaoʻao haʻahaʻa wale nō, ʻo ka hapa nui e koi i kahi manawa simmer ma ka umu, no laila inā makemake ʻoe i ka ʻoluʻolu wikiwiki e like me ka oats koke, e hoʻomākaukau i kahi hui i ka pō ma mua. A laila ʻo kāu mea e hana ai, ʻo ia ka pahū ʻana i kahi kīʻaha i loko o ka microwave i ke kakahiaka aʻe.

E ʻike pehea ʻewalu mau hua a me nā ʻanoʻano e kūʻēʻē i nā ʻoki ʻoki kila, e hāʻawi ana i nā calorie he 170, 3 mau momona momona, 29 mau ʻake a me 10 mau pulina, a me nā protein he 7 i kēlā me kēia kīʻaha hapaha maloʻo, a ʻai ʻole i ka ʻaina kakahiaka luhi ʻole.

ʻAmelani

ʻO ka ʻenehana kahi hua, amaranth (a me ka quinoa a me ka buckwheat) i ʻūlū ʻia i loko o ka mahele palaoa no kona ʻano a me ka hiʻona momona. ʻO ka Amaranth kahi waiwai piha i ka hao, potassium, a me ka calcium, a ʻoi aku ka nui o ka protein ma mua o ka quinoa, no laila e kōkua ia e pale i kou ʻōpū mai ka ʻuhū ʻana i kāu hālāwai kakahiaka.

E wehe i kāu ʻaina kakahiaka: Me kahi ʻono a me ka nutty a lepo paha, hele maikaʻi ka palaoa amaranth i nā crepes, muffins, a me pancakes, a i ʻole hoʻomoʻa i ka palaoa ma ke kapuahi a luna me nā ʻāpana maiʻa a peach a me ke kinamona.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 190 calories, 3.5g momona, 34g kaʻa, 7g fiber, 8g protein

ʻO Teff

Ma kahi o ʻelima mau wahine ʻōpio he anemia ma muli o ka nele o ka hao, ka mea hiki ke sock iā ʻoe me ka luhi a hoʻonoho iā ʻoe no ka hōʻeha manaʻo a me nā puʻupuʻu puʻupuʻu. ʻAʻole wale ka ʻiʻo ʻulaʻula e hoʻonui ai i kāu lawe ʻana: Hāʻawi kahi lawelawe ʻana i ka teff i 20 pākēneka o kāu hao i kēlā lā i kēia lā, a me 10 pākēneka o kāu iwi kākoʻa kākoʻo iwi.

E wehe i kāu ʻaina kakahiaka: ʻO keʻokeʻo keʻokeʻo kahi ʻono like me ka chestnut, ʻoiai ʻo ka teff dark earthier me kahi hint o ka hazelnut. Hiki iā ʻoe ke hoʻohana i ka kīʻaha ʻaʻole i hoʻomoʻa ʻia ma kahi o nā kīʻaha liʻiliʻi, nā nati, a i ʻole nāʻanoʻano i ka wā e kuke ai, a i ʻole e ʻoliʻoli i ka kuke ʻana me ka syrup agave a me nā lā ʻokiʻoki a me nā walnuts.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 180 Kalori, 1g momona, 37g carbs, 4g fiber, 7g protein

Buckwheat

Mai hoʻokuʻu i ka inoa iā ʻoe: ʻO Buckwheat kahi hua hua gluten-ʻole e hāʻawi i kou puʻuwai i kahi aloha, i ʻōlelo ʻo Begun, ma muli o kahi combo ikaika o flavonoids a me nā lignans (nā mea kanu me nā mana antioxidant ikaika) a me ka magnesium. Mālama kēia mineral i kou puʻuwai i ka paʻa ʻana a ʻike ʻia e kōkua i ka hoʻohaʻahaʻa ʻana i ka LDL ("ʻino") cholesterol a hoʻonui i ka HDL ("maikaʻi") cholesterol.

E wehe i kāu ʻaina kakahiaka: ʻOi aku ka momona o ka buckwheat i hoʻomoʻa ʻia, a ʻoi aku ka palupalu o nā ʻano like ʻole. E nānā no nā ʻāpana buckwheat a luna me nā pecan ʻokiʻoki a me ka syrup maple.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 150 calories, 1.5g momona, 32g kaʻa, 5g fiber, 6g protein

Nā hua palaoa

Pono nā hua hua palaoa kiʻekiʻe e mālama iā ʻoe a piha i ka ʻaina awakea a hoʻouna pololei i kahi TLC i kou ʻōpū: ʻO kahi noi hou i ka Ka Nūpepa o ka meaʻai kūpono Ua ʻike ʻia e hiki i ka fiber ke kōkua i ka hoʻonui ʻana i nā hua bacteria maikaʻi i kāu ʻāpana digestive. Hāʻawi pū nā hua hua palaoa i ka nui o nā huaora B-complex e mālama iā ʻoe i ka ikaika i ke kakahiaka a me ka huaora E i hoʻopiha ʻia i ka antioxidant e hoʻopaʻa i kou mau cell e kūʻē i nā radical manuahi.

E wehe i kāu ʻaina kakahiaka: E lawelawe i ka starchy, nā kernels chewy ma ka temp room me ka yogurt, flaxseeds, a me ka meli.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 150 calories, 0.5g momona, 32g kaʻa, 6g fiber, 6g protein

Kākau ʻia

ʻO Spelled kahi kumu maikaʻi o ka manganese, kahi mineral pale pale iwi, a me ka zinc e hoʻonui ana i ka pale e kōkua i ka pale ʻana i nā anu. Inā loaʻa iā ʻoe kahi hihia o ka sniffles, e kiʻi i kahi muffin spelled a me kahi lima o nā cashews paʻa i ka zinc. He loiloi ma ka ʻAhahui Lapaʻau Kanada Journal Ua ʻike ʻia ua hoʻopōkole ʻia ke anu ma kahi o hoʻokahi lā a me ka hapa ma ka awelika.

E wehe i kāu ʻaina kakahiaka: ʻO ka ʻono nutty a Spelt ʻo ia hoʻi ka hana maikaʻi o ka palaoa i nā meaʻai muffin, ʻoiai ʻo nā hua hua spell i kuke ʻia e pono ai i ka pīpī ʻana o ka kinamona.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 150 calories, 1.5g ka momona, 32g kaʻa, 4g fiber, 6g protein

Quinoa

"Manaʻo ʻia ka hapa nui o nā kumuwaiwai no ka lawa ʻole o nā kumu protein no ka mea ʻaʻole lawa ka amino acid lysine a me ka isoleucine, akā he nui nā quinoa o nā mea ʻelua," wahi a Sharon Richter, R.D., kahi mea mālama meaʻai ma New York City. ʻAi i nā lā ke hoʻolālā nei ʻoe i kahi sesh sculptess koʻikoʻi ma ka hale haʻuki mai ke kōkua ʻana o ka lysine i ka hoʻokumu ʻia ʻana o ka protein protein a kōkua ka isoleucine i ka hoʻōla a me ka hoʻoponopono ʻana i nāʻiʻo o nā mākala.

E wehe i kāu ʻaina kakahiaka: Hiki mai ka Nutty quinoa i nā waihoʻoluʻu like ʻole, e like me ka beige māmā, ka ʻulaʻula, a me ka ʻeleʻele, me nā ʻano ʻeleʻele e ʻono iki i ka lepo. Hoʻohui maikaʻi ʻia ke ʻano o ka ʻulaʻula a me ka ʻulaʻula a me ka crunchy crunch me nā cranberries maloʻo a me nā ʻalemona i ʻoki ʻia.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 170 calories, 2.5g momona, 30g carbs, 3g fiber, 7g protein

Mākala

Hāʻawi kēia palaoa gluten-free i ka hui ʻana o nā minela koʻikoʻi, me ka phosphorus a me ka magnesium, e mālama i nā iwi ikaika a me nā ʻiʻo a me nā aʻalolo e hana maikaʻi loa. Ua ʻike ʻia kahi noi 2012 mai ke Kula Nui o ke Kulanui o Case Western Reserve ma Ohio i hana pū ka magnesium ma ke ʻano he anti-inflammatory ikaika i loko o nā pūnaewele a hiki ke kōkua ʻia i nā ʻano mai ka hānō a i ka maʻi diabetes.

E wehe i kāu ʻaina kakahiaka: "Hiki i ka Millet ke huehue e like me ka uala i kāwili ʻia a i ʻole fluffy e like me ka laiki, ke kaukaʻi ʻia i kāu kuke ʻana," wahi a Richter. E hoʻohana i 2 kīʻaha wai no kēlā me kēia 1 kīʻaha millet no kahi ʻano māmā a maloʻo, a i ʻole e hoʻohui i ka wai hou inā makemake ʻoe i kahi manoanoa, mushy mash. E lawelawe me ka paʻi waiu a me nā hua maloʻo a me ka meli.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 180 kalori, 2g momona, 36g carbs, 8g fiber, 6g protein

Laiki Brown

ʻOiai ua lilo nā kīʻaha kahiko i meaʻai meaʻai, pono mau ka laiki ʻulaʻula maʻamau i kahi i loko o kāu hale lole. "ʻO ke laiki palaunu kahi kumu maikaʻi o ka fiber a loaʻa i nā ʻano like ʻole o nā phytonutrients e kōkua ai i ka pale ʻana i nā maʻi puʻuwai," wahi a Begun. Ua hōʻaiʻē nā kānaka noiʻi o ke Kulanui o Medicine Temple i nā mea hoʻohui i kahi papa o ka palaoa āpau i huki ʻia e hana i ka laiki keʻokeʻo no ka pale ʻana i ke kiʻekiʻe o ke koko a me ke atherosclerosis.

E wehe i kāu ʻaina kakahiaka: ʻO ka ʻono ʻoluʻolu he mea maikaʻi loa ia i ka ʻaina kakahiaka, ʻoiai inā ʻoe e wikiwiki ana a aia kahi pahu pahu hou i loko o kāu pahu hau mai Thai takeout. ʻO ka microwave a me luna me ka maiʻa a me ka niu ʻoki ʻia a i ʻole nā ​​huawaina a me ke kinamona.

Ka heluʻai pono no kēlā me kēia lawelawe (1/4 kīʻaha maloʻo): 180 Kalori, 1.5g momona, 37g carbs, 3g fiber, 4g protein

Nānā no