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yến mạch

Yến mạch là ngũ cốc nguyên hạt giàu dinh dưỡng, có 389 calo mỗi 100g và đồng. Hợp cho cháo yến mạch, làm bánh và bữa sáng.

yến mạch

Giới thiệu

Yến mạch là một loại ngũ cốc có vị dịu, hơi bùi, thường được ăn dưới dạng cháo yến mạch, dùng trong granola, đồ nướng và cả món mặn. Khi nấu chín, yến mạch có kết cấu dai mềm và được ưa chuộng nhờ tính linh hoạt cùng hương vị đậm đà.

Thông tin dinh dưỡng

Trên 100g

% Giá trị hằng ngày dựa trên chế độ ăn 2000 kcal

Calo 389 kcal

19% DV

Tổng chất béo 6.9g

11% DV

Vitamin D1.2g

Vitamin K2.2g

Vitamin B12.5g

Tổng carbohydrate 66.3g

22% DV

Folat10.6g

Vitamin B121.0g

Biotin54.8g

Protein 16.9g

34% DV

Protein thực vật16.9g

Vitamin & Khoáng chất

Vitamin

Dưỡng chất	Lượng	%DV	Thời gian bán hủy
Cholin	40.4mg	7%
Vitamin B1	0.8mg	64%
Vitamin B2	0.1mg	11%
Vitamin B3	1.0mg	6%
Axit pantothenic	1.3mg	27%
Vitamin B6	0.1mg	7%
Folat	56.0mcg	14%
Vitamin E	0.4mg	3%
Vitamin K	2.0mcg	2%

Khoáng chất

Dưỡng chất	Lượng	%DV	Thời gian bán hủy
Canxi	54.0mg	5%
Đồng	626.0mcg	70%
Sắt	4.7mg	26%
Magiê	177.0mg	42%
Phốt pho	523.0mg	75%
Kali	429.0mg	9%
Selen	34.4mcg	63%
Natri	2.0mg	0%
Kẽm	4.0mg	36%

Công thức với yến mạch (64)

Yến mạch giàu protein với sữa

Spinach oat omelet with rye crispbread

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

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

Cá hồi nướng đút lò với cà chua, rau bina và yến mạch

Cá hồi nướng đút lò với cà chua, rau bina và yến mạch

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 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

Yến mạch mặn với rau bina

Yến mạch mặn với rau bina

Bowl mùa gặt với gà áp chảo, cá hồi, đậu lăng và rau củ nướng

Bowl mùa gặt với gà áp chảo, cá hồi, đậu lăng và rau củ nướng

Parfait sữa chua yến mạch và quả mọng mùa hè

Parfait sữa chua yến mạch và quả mọng mùa hè

Yến mạch mặn với bông cải xanh, trứng lòng đào và sữa chua

Yến mạch mặn với bông cải xanh, trứng lòng đào và sữa chua

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