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obena

Ang obena ay buong butil na may 389 calories bawat 100g at kapansin-pansing tanso. Gamitin ito sa lugaw, pagbe-bake, at masustansyang almusal.

obena

Tungkol dito

Ang obena ay banayad at bahagyang malinamnam na butil na karaniwang kinakain bilang oatmeal, at ginagamit sa granola, mga baked good, at malalasang ulam. May nguyaing tekstura ito kapag niluto at pinahahalagahan dahil sa busog na lasa at taglay nitong soluble fiber.

Nutrition Facts

Bawat 100g

% Daily Value batay sa 2000 kcal na diyeta

Calories 389 kcal

19% DV

Kabuuang Taba 6.9g

11% DV

Bitamina D1.2g

Bitamina K2.2g

Tiamina (B1)2.5g

Kabuuang Carbohydrate 66.3g

22% DV

Folate (B9)10.6g

Bitamina B121.0g

Biotin (B7)55.7g

Protina 16.9g

34% DV

Protina mula sa Halaman16.9g

Mga Bitamina at Mineral

Mga Bitamina

Nutrient	Dami	DV%	Half-life
Choline	27.7mg	5%
Tiamina (B1)	0.8mg	64%
Riboflavin (B2)	0.1mg	11%
Niacin (B3)	1.0mg	6%
Pantothenic Acid (B5)	1.3mg	27%
Bitamina B6	0.1mg	7%
Folate (B9)	56.0mcg	14%
Bitamina E	0.4mg	3%
Bitamina K	2.0mcg	2%

Mga Mineral

Nutrient	Dami	DV%	Half-life
Kaltsyum	54.0mg	5%
Tanso	626.0mcg	70%
Bakal	4.7mg	26%
Magnesiyo	177.0mg	42%
Posporus	523.0mg	75%
Potasyo	429.0mg	9%
Selenium	28.9mcg	53%
Sodyum	2.0mg	0%
Sink	4.0mg	36%

Mga recipe na may obena (96)

Lugaw na oats na may mansanas, saging, almendras, at gatas

Lugaw na oats na may mansanas, saging, almendras, at gatas

Simpleng omelet na may oatmeal, kanela, at asukal

Simpleng omelet na may oatmeal, kanela, at asukal

Yogurt parfait cup na may berry compote at granola

Yogurt parfait cup na may berry compote at granola

Scrambled egg na may tunaw na keso at tinimplahang oatmeal

Scrambled egg na may tunaw na keso at tinimplahang oatmeal

Bowl ng oatmeal na may peanut butter, berry compote, yogurt, at granola

Bowl ng oatmeal na may peanut butter, berry compote, yogurt, at granola

Bowl ng oatmeal na may peanut butter, berry compote, yogurt, at granola

Bowl ng oatmeal na may peanut butter, berry compote, yogurt, at granola

Chocolate protein oatmeal

Chocolate protein oatmeal

Mangkok ng Oatmeal na may Puti ng Itlog

Mangkok ng Oatmeal na may Puti ng Itlog

Spinach oat omelet with rye crispbread

Oat Pancakes na may Cream, Dinurog na Saging at Raspberry Jam

Oat Pancakes na may Cream, Dinurog na Saging at Raspberry Jam

Lutong bakwit na may gatas ng oats

Lutong bakwit na may gatas ng oats

Malambot na Itlog na Nilaga na may Oatmeal at Gluten-Free na Tinapay na may Mantikilya

Malambot na Itlog na Nilaga na may Oatmeal at Gluten-Free na Tinapay na may Mantikilya

Oatmeal na may saging, pulang ubas, at gatas

Oatmeal na may saging, pulang ubas, at gatas

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 oatmeal with milk, blueberries, and almond butter

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

Babybel Original na semi-soft na bilog na keso

Babybel Original na semi-soft na bilog na keso

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

Fortified oatmeal with banana, chia seeds, and almond butter

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

Fortified oatmeal made with milk, strawberries, and almond butter

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

Gratin ng Salmon, Kamatis, Espinaka at Oats

Gratin ng Salmon, Kamatis, Espinaka at 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

Maalat na Peanut Protein Bar

Maalat na Peanut Protein Bar

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

Protein bar na maalat na mani na may milk chocolate coating

Protein bar na maalat na mani na may milk chocolate coating

Protein Bar na Milk Chocolate na may Soy Crisp

Protein Bar na Milk Chocolate na may Soy Crisp

Barebells Chocolate Dough Protein Bar

Barebells Chocolate Dough Protein Bar

Protein bar na tsokolate, mani at karamelo na istilong Barebells

Protein bar na tsokolate, mani at karamelo na istilong Barebells

Protein Bar na may Malutong na Caramel at Balot na Tsokolate

Protein Bar na may Malutong na Caramel at Balot na Tsokolate

Barebells Milk Chocolate Protein Bar

Barebells Milk Chocolate Protein Bar

Protein bar na may tsokolate, karamel at mani

Protein bar na may tsokolate, karamel at mani

Barebells Crunchy Fudge Protein Bar

Barebells Crunchy Fudge Protein Bar

Protein bar na mani at karamelo na may milk chocolate at soy crisp

Protein bar na mani at karamelo na may milk chocolate at soy crisp

Barebells Peanut Chocolate Protein Bar

Barebells Peanut Chocolate Protein Bar

Protein bar na mani na may tsokolate

Protein bar na mani na may tsokolate

Greek yogurt parfait with berries, pumpkin seeds, and oats

Greek yogurt parfait with berries, oats, and pumpkin seeds

Greek yogurt bowl with oats, berries, chia seeds, and walnuts

Greek yogurt bowl with oats, berries, chia, and walnuts

Greek yogurt bowl with berries, oats, and pumpkin seeds

Greek yogurt fruit and oat bowl with pumpkin seeds

Malinamnam na Mangkok ng Oats at Espinaka

Malinamnam na Mangkok ng Oats at Espinaka

Harvest Bowl na may Sinelyuhang Manok, Salmon, Lentils, at Inihaw na Root Vegetables

Harvest Bowl na may Sinelyuhang Manok, Salmon, Lentils, at Inihaw na Root Vegetables

Parfait na may Summer Berry, Oat, at Yogurt

Parfait na may Summer Berry, Oat, at Yogurt

Malinamnam na Oat Bowl na may Broccoli, Malambot na Itlog, at Yogurt

Malinamnam na Oat Bowl na may Broccoli, Malambot na Itlog, at Yogurt

Greek yogurt parfait with berries, chia seeds, and oats

Greek yogurt berry chia parfait with pumpkin seeds

Greek yogurt parfait with kiwi, chia seeds, and oats

Greek yogurt bowl with kiwi, pumpkin seeds, and oats

Barebells Creamy Crisp Protein Bar

Barebells Creamy Crisp Protein Bar

Protein bar na milk chocolate na may soy crisp at creamy milk center

Protein bar na milk chocolate na may soy crisp at creamy milk center

Barebells Creamy Crisp Protein Bar

Barebells Creamy Crisp Protein Bar

Barebells Creamy Crisp Protein Bar

Barebells Creamy Crisp Protein Bar

Coca-Cola Zero Sugar

Coca-Cola Zero Sugar

Diet Cola

Diet Cola

Tsokolateng Protein Nut Bar

Tsokolateng Protein Nut Bar