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燕麦

燕麦是一种扎实耐饱的全谷物，每100克含389卡路里，并富含铜。适合做燕麦粥、烘焙和早餐碗。

关于

燕麦是一种味道温和、略带坚果香的谷物，常做成燕麦粥，也用于格兰诺拉麦片、烘焙食品和咸味料理。煮熟后口感有嚼劲，人们看重它用途广泛、风味扎实饱满。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 389 kcal

19% DV

总脂肪 6.9g

11% DV

维生素D1.2g

维生素K2.2g

维生素B12.5g

总碳水化合物 66.3g

22% DV

叶酸10.6g

维生素B121.0g

生物素54.8g

蛋白质 16.9g

34% DV

植物蛋白16.9g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	40.4mg	7%
维生素B1	0.8mg	64%
维生素B2	0.1mg	11%
烟酸	1.0mg	6%
泛酸	1.3mg	27%
维生素B6	0.1mg	7%
叶酸	56.0mcg	14%
维生素E	0.4mg	3%
维生素K	2.0mcg	2%

矿物质

营养素	含量	DV%	半衰期
钙	54.0mg	5%
铜	626.0mcg	70%
铁	4.7mg	26%
镁	177.0mg	42%
磷	523.0mg	75%
钾	429.0mg	9%
硒	34.4mcg	63%
钠	2.0mg	0%
锌	4.0mg	36%

包含燕麦的食谱（64）

牛奶高蛋白燕麦

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

三文鱼番茄菠菜燕麦焗烤

三文鱼番茄菠菜燕麦焗烤

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

咸味菠菜燕麦碗

咸味菠菜燕麦碗

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

夏日莓果燕麦酸奶杯

夏日莓果燕麦酸奶杯

西兰花溏心蛋酸奶咸燕麦碗

西兰花溏心蛋酸奶咸燕麦碗

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