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овсяные хлопья

Овсяные хлопья — это пропаренная и расплющенная овсяная крупа. В 100 г содержится 379 ккал, а медь делает их ценным выбором для рациона.

овсяные хлопья

О блюде

Овсяные хлопья — это цельная овсяная крупа, которую пропаривают и расплющивают. У них мягкий, слегка ореховый вкус и жевательная текстура после приготовления. Их часто используют для овсяной каши, гранолы, выпечки, а также как связующий ингредиент в несладких блюдах.

Пищевая ценность

На 100 г

% дневной нормы на основе рациона в 2000 ккал

Калории 379 kcal

19% DV

Всего жиров 6.5g

10% DV

Витамин D1.2g

Витамин K2.2g

Тиамин (B1)2.5g

Всего углеводов 67.7g

23% DV

Фолат (B9)10.1g

Витамин B121.0g

Биотин (B7)56.6g

Белок 13.2g

26% DV

Растительный белок13.2g

Витамины и минералы

Витамины

Нутриент	Количество	% ДН	Период полувыведения
Холин	40.4mg	7%
Тиамин (B1)	0.5mg	39%
Рибофлавин (B2)	0.2mg	12%
Ниацин (B3)	1.1mg	7%
Пантотеновая кислота (B5)	1.3mg	27%
Витамин B6	0.1mg	7%
Фолат (B9)	56.0mcg	14%
Витамин E	0.4mg	3%
Витамин K	2.0mcg	2%

Минералы

Нутриент	Количество	% ДН	Период полувыведения
Кальций	54.0mg	5%
Медь	626.0mcg	70%
Железо	4.7mg	26%
Магний	177.0mg	42%
Фосфор	523.0mg	75%
Калий	429.0mg	9%
Селен	34.4mcg	63%
Натрий	2.0mg	0%
Цинк	4.0mg	36%

Рецепты с овсяные хлопья (48)

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

Spinach oat bowl with banana and pumpkin seeds

Spinach banana yogurt oat smoothie

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

Fortified milk smoothie with oats, strawberries, orange, and almond butter

Overnight oats with chia seeds, strawberries, and fortified soy milk

Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Fortified oatmeal with milk, pumpkin seeds, and blueberries

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Overnight oats with chia seeds, banana, strawberries, and fortified milk

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Overnight oats with chia seeds, banana, and strawberries

Overnight oats with chia seeds, banana, and fortified milk

Brazil nut and orange oatmeal with hemp seeds

Overnight oats with fortified soy milk, banana, almond butter, and ground flax

Fortified soy yogurt parfait dinner bowl with oats, chia, blueberries, and one Brazil nut

Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Kefir smoothie with strawberries, spinach, and oats

Fortified oatmeal with banana and almond butter

Overnight oats with milk, chia, strawberries, and almond butter

Fortified high-protein soy smoothie with orange, spinach, and oats

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Fortified Greek yogurt breakfast bowl with kiwi, banana, oats, and chia seeds

Overnight oats with milk, chia, raspberries, and almond butter

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Overnight oats with chia seeds, strawberries, and fortified milk

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Greek yogurt breakfast bowl with kiwi, strawberries, oats, and chia seeds

Berry-spinach kefir smoothie with oats

Oatmeal made with milk, topped with kiwi, almonds, and ground flax

Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Greek yogurt berry oat parfait

Oatmeal with banana, pumpkin seeds, and milk

Greek yogurt bowl with berries, oats, and chia seeds

Fortified oatmeal with milk, banana, and pumpkin seeds

Greek yogurt parfait with berries, oats, and walnuts

Greek yogurt parfait with berries, oats, and chia seeds

Greek yogurt bowl with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt parfait with berries, chia seeds, and oats

Greek yogurt bowl with kiwi, pumpkin seeds, and oats