auzas
Auzas ir pilngraudu graudaugs ar 389 kcal uz 100 g un ievērojamu vara daudzumu. Tās izmanto putrām, cepšanai un sātīgām brokastīm.
Par
Auzas ir maigas, viegli riekstainas garšas graudaugs, ko bieži ēd kā auzu putru, izmanto granolā, konditorejā un sāļos ēdienos. Vārītas tās iegūst patīkami košļājamu tekstūru, un tās novērtē par sātīgo garšu un šķīstošo šķiedrvielu saturu.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
389 kcal
19% DV
Kopējais tauku daudzums
6.9g
11% DV
D vitamīns1.2g
K vitamīns2.2g
Tiamīns (B1)2.5g
Kopējais ogļhidrātu daudzums
66.3g
22% DV
Folskābe (B9)10.6g
B12 vitamīns1.0g
Biotīns (B7)55.7g
Olbaltumvielas
16.9g
34% DV
Augu olbaltumvielas16.9g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 27.7mg | 5% | |
| Tiamīns (B1) | 0.8mg | 64% | |
| Riboflavīns (B2) | 0.1mg | 11% | |
| Niacīns (B3) | 1.0mg | 6% | |
| Pantotēnskābe (B5) | 1.3mg | 27% | |
| B6 vitamīns | 0.1mg | 7% | |
| Folskābe (B9) | 56.0mcg | 14% | |
| E vitamīns | 0.4mg | 3% | |
| K vitamīns | 2.0mcg | 2% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 54.0mg | 5% | |
| Varš | 626.0mcg | 70% | |
| Dzelzs | 4.7mg | 26% | |
| Magnijs | 177.0mg | 42% | |
| Fosfors | 523.0mg | 75% | |
| Kālijs | 429.0mg | 9% | |
| Selēns | 28.9mcg | 53% | |
| Nātrijs | 2.0mg | 0% | |
| Cinks | 4.0mg | 36% |
Receptes ar auzas (96)
Auzu putra ar ābolu, banānu, mandelēm un pienu
238 kcal
Vienkārša omlete ar auzu pārslu putru, kanēli un cukuru
185 kcal
Jogurta parfē krūzītē ar ogu kompotu un granolu
255 kcal
Kultenis ar kausētu sieru un garšota auzu putra
273 kcal
Auzu putras bļoda ar zemesriekstu sviestu, ogu kompotu, jogurtu un granolu
505 kcal
Auzu putras bļoda ar zemesriekstu sviestu, ogu kompotu, jogurtu un granolu
560 kcal
Šokolādes proteīna auzu putra
225 kcal
Auzu putra ar olu baltumiem
260 kcal
Spinach oat omelet with rye crispbread
340 kcal
Auzu pankūkas ar putukrējumu, banānu biezeni un aveņu ievārījumu
520 kcal
Vārīti griķi ar auzu pienu
235 kcal
Mīksti vārītas olas ar auzu putru un ar sviestu apziestu bezglutēna maizi
470 kcal
Auzu pārslu putra ar banānu, sarkanajām vīnogām un pienu
255 kcal
Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats
430 kcal
Spinach oat bowl with banana and pumpkin seeds
520 kcal
Spinach banana yogurt oat smoothie
465 kcal
Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds
560 kcal
Fortified oatmeal with milk, blueberries, and almond butter
410 kcal
Fortified milk smoothie with oats, strawberries, orange, and almond butter
430 kcal
Overnight oats with chia seeds, strawberries, and fortified soy milk
360 kcal
Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
465 kcal
Babybel Original puscietā siera ritulītis
62 kcal
Fortified oatmeal with milk, pumpkin seeds, and blueberries
360 kcal
Overnight oats with chia, pumpkin seeds, banana, and fortified milk
494 kcal
Overnight oats with chia seeds, banana, strawberries, and fortified milk
430 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats
420 kcal
Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, banana, and strawberries
420 kcal
Overnight oats with chia seeds, banana, and fortified milk
360 kcal
Brazil nut and orange oatmeal with hemp seeds
340 kcal
Overnight oats with fortified soy milk, banana, almond butter, and ground flax
430 kcal
Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut
390 kcal
Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter
410 kcal
Kiwi spinach kefir smoothie with oats and pumpkin seeds
345 kcal
Kefir smoothie with strawberries, spinach, and oats
285 kcal
Fortified oatmeal with banana and almond butter
390 kcal
Overnight oats with milk, chia, strawberries, and almond butter
410 kcal
Fortified high-protein soy smoothie with orange, spinach, and oats
320 kcal
Overnight oats with milk, pumpkin seeds, strawberries, and almond butter
470 kcal
Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds
430 kcal
Overnight oats with milk, chia, raspberries, and almond butter
420 kcal
Fortified oatmeal with banana, chia seeds, and almond butter
420 kcal
Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats
360 kcal
Fortified oatmeal made with milk, strawberries, and almond butter
390 kcal
Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds
430 kcal
Overnight oats with chia seeds, strawberries, and fortified milk
320 kcal
Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds
470 kcal
Overnight oats with milk, banana, pumpkin seeds, and blueberries
410 kcal
Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds
365 kcal
Berry-spinach kefir smoothie with oats
300 kcal
Oatmeal made with milk, topped with kiwi, almonds, and ground flax
420 kcal
Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats
340 kcal
Laša, tomātu, spinātu un auzu sacepums
520 kcal
Fortified oatmeal with strawberries and pumpkin seeds
360 kcal
Fortified oatmeal with banana, pumpkin seeds, and milk
390 kcal
Greek yogurt berry oat parfait
340 kcal
Oatmeal with banana, pumpkin seeds, and milk
430 kcal
Greek yogurt bowl with berries, oats, and chia seeds
380 kcal
Fortified oatmeal with milk, banana, and pumpkin seeds
430 kcal
Sāļais zemesriekstu proteīna batoniņš
240 kcal
Greek yogurt parfait with berries, oats, and walnuts
430 kcal
Greek yogurt parfait with berries, oats, and chia seeds
390 kcal
Greek yogurt bowl with berries, pumpkin seeds, and oats
430 kcal
Proteīna batoniņš ar sālītiem zemesriekstiem un piena šokolādes pārklājumu
200 kcal
Piena šokolādes proteīna batoniņš ar sojas kraukšķiem
200 kcal
Barebells Chocolate Dough proteīna batoniņš
200 kcal
Barebells stila šokolādes zemesriekstu karameles proteīna batoniņš
200 kcal
Ar šokolādi pārklāts kraukšķīgs karameļu proteīna batoniņš
200 kcal
Barebells piena šokolādes proteīna batoniņš
200 kcal
Ar šokolādi pārklāts karameles-zemesriekstu proteīna batoniņš
200 kcal
Barebells Crunchy Fudge proteīna batoniņš
205 kcal
Olbaltumvielu batoniņš ar zemesriekstu karameli, piena šokolādi un sojas kraukšķiem
200 kcal
Barebells Peanut Chocolate proteīna batoniņš
210 kcal
Ar šokolādi pārklāts zemesriekstu proteīna batoniņš
200 kcal
Greek yogurt parfait with berries, pumpkin seeds, and oats
390 kcal
Greek yogurt parfait with berries, oats, and pumpkin seeds
390 kcal
Greek yogurt bowl with oats, berries, chia seeds, and walnuts
430 kcal
Greek yogurt bowl with oats, berries, chia, and walnuts
480 kcal
Greek yogurt bowl with berries, oats, and pumpkin seeds
430 kcal
Greek yogurt fruit and oat bowl with pumpkin seeds
430 kcal
Sāļā auzu putra ar spinātiem
180 kcal
Rudens bļoda ar apceptu vistu, lasi, lēcām un ceptiem sakņaugiem
1250 kcal
Vasaras ogu, auzu un jogurta parfē
280 kcal
Sāļā auzu putras bļoda ar brokoļiem, mīksti vārītu olu un jogurtu
430 kcal
Greek yogurt parfait with berries, chia seeds, and oats
360 kcal
Greek yogurt berry chia parfait with pumpkin seeds
430 kcal
Greek yogurt parfait with kiwi, chia seeds, and oats
430 kcal
Greek yogurt bowl with kiwi, pumpkin seeds, and oats
430 kcal
Barebells Creamy Crisp proteīna batoniņš
200 kcal
Piena šokolādes proteīna batoniņš ar sojas kraukšķiem un krēmīgu piena pildījumu
210 kcal
Barebells Creamy Crisp proteīna batoniņš
200 kcal
Barebells Creamy Crisp proteīna batoniņš
205 kcal
Coca-Cola Zero Sugar
0 kcal
Diētiskā kola
0 kcal
Diētiskā kola
1 kcal
Šokolādes proteīna riekstu batoniņš
230 kcal