3 Ịdị Mma, Kwesịrị Ekwesị, na Ijuputa Ntụziaka Ndị Nwere Ọrịa Shuga
Ọtụtụ ndị nwere ọrịa shuga na-eru maka oatmeal ịmalite ụbọchị ha. Ntak emi oatmeal? Ọ bụ n'ihi na ọ bụ ezigbo isi iyi nke eriri a na-edozi ma nweekwa obere abụba. Dị ka akụkụ nke nri ụtụtụ nke enyi na-arịa ọrịa shuga, àgwà ndị a ga-enyere ma glucose na njedebe nri ụtụtụ. A pụrụ ịmị mkpụrụ osisi sriịn ma ọ bụ mkpụrụ osisi oyi kpọnwụrụ na ntụziaka niile, ma lezie anya maka shuga.
Ezi ntụziaka atọ a, yana ihe ndị ọzọ nri ụtụtụ maka ndị ọrịa mamịrị , dị mma, na-enye ọtụtụ nri na-edozi ahụ ma ọ dịghị mgbe ọ na-amịnye ya.
Trail Mix Oatmeal
- 1/4 iko granola
- 8 pecan halves, chopped
- 2 mịrị amị mkpụrụ vaịn
- Dash nke cinnamon
- 1 cup oatmeal esie
Tinye granola, pecans, mịrị, na cinnamon na nnukwu efere nke oatmeal na-esi ọkụ.
(Calorie 444, eriri gram 9, 3 grams abụba abụba)
Berry Almond Crunch Oatmeal
- 1 cup raspberries ọhụrụ
- 6 almọnd, chopped
- 1 cup oatmeal esie
- 1 teaspoon sugar replace (nhọrọ)
- 1 iko mmiri ara ehi
Tinye raspberries na almọnd gaa na nnukwu efere nke oatmeal na-esi ọkụ. Ọ bụrụ na raspberries yiri tart ma ọ bụ na-adịghị na oge, tụlee na-agbakwunye teaspoon shuga dochie. Na-eje ozi na otu iko mmiri ara ehi.
(Calorie 395, eriri 14 grams, gram gram abuo)
Banana Nut Oatmeal
- 1 obere banana, diced
- 4 walnut halves, chopped
- 1 cup oatmeal esie
- 1 iko mmiri ara ehi
Tinye banana na walnuts gaa na nnukwu efere nke oatmeal a na-ekpo ọkụ ọkụ na nwuo.
Na-eje ozi na otu iko mmiri ara ehi.
(Calorie 377, eriri 7 grams, gram gram 1)