auzas
Auzas ir sātīgs pilngrauds ar 389 kalorijām uz 100 g un varu. Tās lieliski der putrai, cepšanai un brokastu bļodām.
Par
Auzas ir maigas, viegli riekstainas graudaugu sēklas, ko bieži ēd kā putru, izmanto granolā, konditorejā un sāļos ēdienos. Vārītas tās iegūst patīkami košļājamu tekstūru, un tās augstu vērtē to daudzpusības un sātīgās garšas dēļ.
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)54.8g
Olbaltumvielas
16.9g
34% DV
Augu olbaltumvielas16.9g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 40.4mg | 7% | |
| 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 | 34.4mcg | 63% | |
| Nātrijs | 2.0mg | 0% | |
| Cinks | 4.0mg | 36% |
Receptes ar auzas (64)
Auzu pārslas ar pienu un augstu olbaltumvielu saturu
330 kcal
Spinach oat omelet with rye crispbread
340 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
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
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
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