8 Qhov Zoo Tshaj Plaws Oatmeal Alternatives

Zoo Siab

• Amaranth
• Teff
• Buckwheat
• Nplej Berries
• Sau
• Quinoa
• Mis nyuj
• Xim av txhuv
• Ntsuam xyuas rau

shoveling nyob rau hauv ib lub tais ntawm oatmeal txhua tag kis sawv ntxov tuaj yeem yog qhov kev xaiv noj qab haus huv, tab sis txawm tias muaj ntau yam ntxiv koj tuaj yeem ntxiv rau koj lub tais, tom qab ib pliag koj cov buds xav tau kev hloov pauv-thiab tej zaum ntau qhov kev ntxhib los mos. Tsis txhob xav txog qhov nqaij npuas kib, qe, thiab cheese los yog gigundo bagel-mus txog rau lwm cov carb noj qab haus huv xwb.

Rachel Begun, RD, tus kws tshaj lij rau Academy of Nutrition and Dietetics hais tias "Txhua cov nplej muaj qhov tshwj xeeb saj, kev ntxhib los mos, thiab kev noj zaub mov zoo." "Sib tov nws yuav ua rau muaj kev txaus siab thiab muab rau koj ntau yam ntawm cov as -ham uas koj xav tau." Tsuas yog qhov poob qis yog qhov feem ntau xav tau qee lub sijhawm simmer ntawm lub qhov cub, yog li yog tias koj xav tau qhov yooj yim yooj yim ib yam li oats tam sim, npaj ib pob hmo ntuj ua ntej. Tom qab ntawd txhua yam koj yuav tsum tau ua yog pop ib lub tais hauv microwave tag kis.

Saib yuav ua li cas yim nplej thiab cov noob sib xyaw ua ke tiv thaiv cov hlau txiav oats, uas muab 170 calories, 3 grams rog, 29 grams carbs, 10 grams fiber, thiab 7 grams protein nyob rau hauv txhua txhua lub quarter khob, thiab tsis txhob noj ib pluag tshais dua.

Amaranth

Technically ib lub noob, amaranth (nrog rau quinoa thiab buckwheat) tau lumped rau hauv qeb grain vim nws kev ntxhib los mos thiab cov khoom noj khoom haus profile. Amaranth muaj cov hlau, poov tshuaj, thiab calcium, thiab ntim cov protein ntau dua li quinoa, yog li nws yuav pab ua kom koj lub plab tsis txhob yws thaum koj ntsib thaum sawv ntxov.

Rhuav koj pluas tshais: Nrog ib tug me me thiab nutty los yog earthy tsw, amaranth hmoov mus zoo nyob rau hauv crepes, muffins, thiab pancakes, los yog boil lub grain ntawm lub qhov cub thiab sab saum toj nrog txiv tsawb los yog txiv duaj slices thiab cinnamon.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 190 calories, 3.5g rog, 34g carbs, 7g fiber, 8g protein

Teff

Kwv yees li ntawm ib ntawm tsib tus poj niam hluas yog anemic vim tsis muaj hlau, uas tuaj yeem tho koj nrog kev qaug zog thiab teeb tsa koj rau kev mob taub hau thiab kiv taub hau. Cov nqaij liab tsis yog tib txoj hauv kev los txhawb koj li kev noj haus: Kev ua haujlwm ntawm teff muab 20 feem pua ​​ntawm koj cov hlau niaj hnub, ntxiv rau 10 feem pua ​​ntawm koj cov pob txha txhawb nqa calcium.

Rhuav koj pluas tshais: Dawb teff muaj lub ntsej muag zoo li txiv ntseej, thaum tsaus ntuj teff yog earthier nrog ib tug hint ntawm hazelnut. Koj tuaj yeem siv cov teff uas tsis tau noj rau hauv qhov chaw ntawm cov nplej me me, txiv ntoo, lossis cov noob thaum ci, lossis txaus siab rau nws nrog agave syrup thiab tws hnub thiab walnuts.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 180 calories, 1g rog, 37g carbs, 4g fiber, 7g protein

Buckwheat

Tsis txhob cia lub npe dag koj: Buckwheat yog cov txiv hmab txiv ntoo uas tsis muaj gluten uas ua rau koj lub siab nyiam, Begun hais tias, vim muaj zog sib xyaw ntawm flavonoids thiab lignans (cov nroj tsuag sib txuas nrog lub zog antioxidant zog) nrog rau magnesium. Cov ntxhia no ua rau koj lub plawv dhia tsis xwm yeem thiab zoo li pab txo qis LDL ("phem") roj cholesterol thiab nce HDL ("zoo") roj cholesterol.

Rhuav koj pluas tshais: Roasted buckwheat muaj ib tug nplua nuj, earthy saj, thiab lub unroasted ntau yam muaj ib tug softer tsw. Nrhiav buckwheat groats thiab sab saum toj nrog tws pecans thiab maple phoov.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 150 calories, 1.5g rog, 32g carbs, 5g fiber, 6g protein

Nplej Berries

Cov txiv hmab txiv ntoo muaj fiber ntau yuav tsum ua kom koj puv kom txog thaum noj su thiab xa qee qhov TLC ncaj qha mus rau koj lub plab: Kev tshawb fawb tsis ntev los no hauv Phau ntawv Journal of Nutrition pom tias fiber ntau tuaj yeem pab txhawb cov kab mob muaj txiaj ntsig hauv koj txoj hnyuv. Nplej berries kuj muab ib koob ntawm B-complex vitamins kom koj energized thaum sawv ntxov thiab antioxidant-packed vitamin E los arm koj hlwb tiv thaiv puas dawb radicals.

Rhuav koj pluas tshais: Pab cov hmoov txhuv nplej siab, zom cov kernels ntawm chav sov nrog yogurt, flaxseeds, thiab zib ntab.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 150 calories, 0.5g rog, 32g carbs, 6g fiber, 6g protein

Sau

Kev sau ntawv yog qhov zoo ntawm manganese, lwm cov pob zeb tiv thaiv pob zeb, nrog rau kev tiv thaiv kab mob-ntxiv zinc kom pab tiv thaiv khaub thuas. Yog hais tias koj twb tau txais ib rooj plaub ntawm sniffles, ncav cuag ib tug spelled muffin thiab ib tug puv tes ntawm zinc-packed cashews. Kev tshuaj xyuas hauv lub Canadian Medical Association Journal pom tias kev noj zaub mov zinc txo cov mob khaub thuas li ib hnub thiab ib nrab ntawm qhov nruab nrab.

Rhuav koj pluas tshais: Spelt's nutty tsw txhais tau hais tias cov hmoov nplej ua haujlwm zoo hauv cov zaub mov txawv, thaum cov txiv hmab txiv ntoo siav tsuas yog xav tau cov cinnamon.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 150 calories, 1.5g rog, 32g carbs, 4g fiber, 6g protein

Quinoa

Sharon Richter, RD, tus kws qhia noj zaub mov hauv New York City hais tias "Feem ntau cov nplej tau suav tias tsis muaj cov protein ntau vim tias lawv tsis muaj cov amino acids lysine thiab isoleucine txaus, tab sis quinoa muaj ob qho tib si," said Sharon Richter, RD. Noj ntau hnub uas koj tab tom npaj tsim cov duab puab hnyav ntawm lub gym vim lysine pab tsim cov leeg nqaij thiab isoleucine pab kho thiab kho cov leeg nqaij.

Rhuav koj pluas tshais: Nutty quinoa tuaj nyob rau hauv ntau yam xim, nrog rau lub teeb beige, liab, thiab dub, nrog rau qhov tsaus ntau yam tasting me ntsis earthier. Cov nplaim nplaum thiab creamy tsis tau crunchy crunch kev ntxhib los mos zoo nrog cranberries qhuav thiab hlais almonds.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 170 calories, 2.5g rog, 30g carbs, 3g fiber, 7g protein

Mis nyuj

Qhov no gluten-dawb nplej muaj kev sib xyaw ntawm cov zaub mov tseem ceeb, suav nrog phosphorus thiab magnesium, kom cov pob txha muaj zog thiab cov leeg thiab cov hlab ntsha ua haujlwm zoo tshaj plaws. Ib txoj kev tshawb fawb xyoo 2012 los ntawm Case Western Reserve University Tsev Kawm Ntawv Tshuaj hauv Ohio pom tias magnesium kuj tseem ua haujlwm tiv thaiv kab mob hauv cov hlwb thiab muaj peev xwm pab tau rau cov xwm txheej xws li mob hawb pob mus rau mob ntshav qab zib.

Rhuav koj pluas tshais: "Millet tuaj yeem ua creamy zoo li cov qos yaj ywm mashed lossis fluffy zoo li mov, nyob ntawm seb koj ua li cas," Richter hais. Siv 2 khob kua rau txhua 1 khob millet rau lub teeb, qhuav kev ntxhib los mos, lossis ntxiv dej ntxiv yog tias koj xav tau tuab, maj mam sib tov. Pab nrog ib tug txaws ntawm mis nyuj thiab qhuav txiv hmab txiv ntoo thiab zib mu.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 180 calories, 2g rog, 36g carbs, 8g fiber, 6g protein

Xim av txhuv

Txawm hais tias cov nplej thaum ub tau dhau los ua cov khoom noj khoom haus darlings, classic xim av nplej tseem tsim nyog qhov chaw hauv koj lub pantry. "Cov nplej xim av yog qhov zoo ntawm fiber ntau thiab muaj ntau yam phytonutrients los pab tiv thaiv kab mob plawv," Begun hais. Tuam Tsev Tsev Kawm Ntawv Tshuaj Kho Mob cov kws tshawb fawb tau txais txiaj ntsig zoo hauv ib txheej ntawm cov nplej tag nrho uas tau muab tshem tawm los ua cov nplej dawb rau kev tiv thaiv cov ntshav siab thiab atherosclerosis.

Rhuav koj pluas tshais: Qhov tsw me me ua rau nws yog tshais tshais zoo rau hauv, tshwj xeeb yog tias koj tab tom maj nrawm thiab muaj cov thawv ntxiv hauv koj lub tub yees los ntawm Thaib nqa tawm. Microwave thiab sab saum toj nrog txiv tsawb thiab shredded txiv maj phaub los yog raisins thiab cinnamon.

Cov txiaj ntsig kev noj zaub mov rau ib pluas noj (1/4 khob qhuav): 180 calories, 1.5g rog, 37g carbs, 3g fiber, 4g protein

Ntsuam xyuas rau