Faa’iidooyinka Badan ee Dufanku Leeyahay - Iyo 7 Siyaabood Oo Kala Duwan Oo Loo Karsado

Qanacsan

• Muuska, miraha xiisaha leh, cambe, iyo qumbaha mylk oatmeal via @thefitfabfoodie
• Sinjibiil, flaxseed dhulka, iyo mooska oatmeal oo leh caano yicib via @plantbasedrd
• Qorfe, berde, subagga yicibta, miro, iyo lowska baaquli qafiif ah oo leh caano fadhi caleenta ah iyada oo loo marayo @ twospoons.ca
• Subagga looska, mooska karamiska leh, raspberries, iyo borotiinka vegan borotiinka oatmeal via @xanjuschx
• Subagga tufaax iyo lowska iyo iniinyaha granola oatmeal oo leh caano yicib oo macmal ah oo macmacaan ah oo lagu sameeyo guriga oo loo maro @looneyforfood
• Qorfe, flaxseed dhulka, iyo mooska oatmeal oo leh caano yicib via @plantbasedrd
• Ukunta da'a, kale, iyo boorashka boorashka leh ootmeal leh khudaar khudaar ah oo loo maro @honeysuckle

Oats waxaa loo tixgeliyaa inay yihiin mid ka mid ah miraha ugu caafimaad badan dhulka. Soo ogow sababta iyo sida loogu daro qureecdan quudka ah subaxnimadaada.

Haddii xulashooyinkaaga quraacdu ay u baahan yihiin ruxitaan caafimaad leh, ha uga sii fogayn miro - {textend} iyo si gaar ahba, oatmeal.

Boorashku waxay xiraan feer nafaqo leh maaddaama ay yihiin ilo weyn oo fiitamiinno, macdanno, fiber, iyo antioxidants.

Nus koob (78 garaam) oo miro qalalan ayaa ka kooban 13 garaam oo borotiin ah iyo 8 garaam oo fiber ah.

Waxay sidoo kale ka kooban yihiin:

• Manganese:
  191% RDI
• Fosfooraska:
  41% RDI
• Magnesium:
  34% RDI
• Copper:
  24% RDI
• Bir: 20%
  RDI
• Zinc:
  20% RDI
• Folate:
  11% RDI
• Faytamiin B-1
  (Tiamin): 39% RDI
• Faytamiin B-5
  (pantothenic acid): 10% RDI

Cilmiyan loo yaqaan sida Avena sativa, hadhuudhkan oo dhan waxaa loo soo jeedinayaa inuu bixiyo tiro ka mid ah faa'iidooyinka caafimaadka oo ay ka mid yihiin:

• caawinta miisaanka oo yaraada
• hoos u dhigista heerarka sonkorta dhiigga
• yareynta halista cudurka wadnaha

Oats, iyo si gaar ah oatmeal isku-dhafan oo isku-dhafan, ayaa sidoo kale loo yaqaanaa inay gacan ka geysato daaweynta jirka ee astaamaha xaaladaha maqaarka ee kala duwan, sida cambaarta.

Waxoogaa dhiirigelin ah si aad u bilowdo, hubi qaar ka mid ah fikradahan macaan ee aan ka helnay barta 'Instagram'.

Muuska, miraha xiisaha leh, cambe, iyo qumbaha mylk oatmeal via @thefitfabfoodie

Sinjibiil, flaxseed dhulka, iyo mooska oatmeal oo leh caano yicib via @plantbasedrd

Qorfe, berde, subagga yicibta, miro, iyo lowska baaquli qafiif ah oo leh caano fadhi caleenta ah iyada oo loo marayo @ twospoons.ca

Subagga looska, mooska karamiska leh, raspberries, iyo borotiinka vegan borotiinka oatmeal via @xanjuschx

Subagga tufaax iyo lowska iyo iniinyaha granola oatmeal oo leh caano yicib oo macmal ah oo macmacaan ah oo lagu sameeyo guriga oo loo maro @looneyforfood

Qorfe, flaxseed dhulka, iyo mooska oatmeal oo leh caano yicib via @plantbasedrd

Ukunta da'a, kale, iyo boorashka boorashka leh ootmeal leh khudaar khudaar ah oo loo maro @honeysuckle