Iziphuzo Ezi-7 Ezihlwabusayo Nezinempilo Zasebusuku Oats

-Delile

• 1. Ama-oats ayisisekelo ebusuku
• Izithako
• Ukudla okunomsoco
• Ukulungiselela
• 2. Chocolate peanut butter
• 3. ETropical
• 4. Isinongo samathanga
• 5. Ikhekhe lekherothi
• 6. I-high-protein mint chocolate chip
• 7. Kufakwe ikhofi
• Okubalulekile

Ama-oats asebusuku enza ibhulakufesi noma isidlo esilula kakhulu.

Zingajatshulelwa izinsuku ezifudumele noma ezibandayo nezilungiselelwe kusengaphambili nge-prep encane.

Ngaphezu kwalokho, ungasifaka phezulu lesi sidlo esimnandi ngenqwaba yezithako ezinomsoco ezizuzisa impilo yakho.

Lo mbhalo unikeza izindlela zokupheka ze-oats eziyi-7 ezihlwabusayo, ezinomsoco futhi ezilula.

1. Ama-oats ayisisekelo ebusuku

Izindlela zokupheka ze-oats eziningi zisuselwa kuzithako ezimbalwa ezifanayo.

Izithako

• Oats. Ama-oats amadala asebenza kangcono kuma-oats asebusuku. Isikhathi esifushane sokucwilisa, sebenzisa i-oats esheshayo, futhi isikhathi eside, sebenzisa ama-oats anqunywe ngensimbi.
• Ubisi. Sebenzisa ubisi lwezinkomo noma ubisi oluqinisiwe, olungenashukela, olusekelwe ezitshalweni olukhethile ngesilinganiso esingu-1: 1 nama-oats. Isibonelo, 1/2 inkomishi (120 ml) yobisi nge-1/2 indebe (120 ml) yama-oats.
• Imbewu ye-Chia (ngokuzithandela). Imbewu ye-Chia isebenza njengeglue ukubopha izithako. Sebenzisa i-1/4 yengxenye ye-chia imbewu nge-1 part oats. Isibonelo, sebenzisa i-1/8 inkomishi (30 ml) imbewu ye-chia nge-1/2 inkomishi (120 ml) yama-oats.
• I-yogurt (uma uthanda). I-yogurt ingeza amaprotheni athe xaxa nobukhilimu. Sebenzisa i-yogurt yobisi noma yezitshalo bese ulungisa inani kulokho okuthandayo.
• I-Vanilla (ngokuzithandela). Ideshi lokukhishwa kwe-vanilla noma ubhontshisi we-vanilla lengeza ukuthinta kokunambitheka kuma-oats akho asebusuku.
• I-Sweetener (ngokuzithandela). Isiraphu encane ye-maple, izinsuku ezi-2-3 eziqoshiwe, noma uhhafu webhanana elicubuziwe lingayithambisa i-oats yakho yasebusuku.
  

Ukudla okunomsoco

Ama-oats asebusuku angumthombo omuhle wezakhi eziningi zomsoco.

Inkomishi eyodwa elungisiwe (240 ml) yeresiphi eyisisekelo eyenziwe ngobisi lwenkomo olungu-2% futhi ngaphandle kwezithako zokuzikhethela inikeza lokhu okulandelayo ():

• Amakholori: Amakholori angama-215
• AmaCarbs: Ama-33grams
• Umucu: 4 amagremu
• Ushukela: 7 amagremu
• Amafutha: 5 amagremu
• Amaprotheni: 9grams
• Uvithamini D: Ama-299% we-Daily Value (DV)
• I-Manganese: Ama-25% we-DV
• Selenium: I-27% ye-DV
• Uvithamini A: Amaphesenti angama-26 e-DV
• Uvithamini B12: Ama-25% we-DV
• I-Riboflavin: U-23% we-DV
• Yethusi: 22% we-DV
• I-Phosphorus: 22% we-DV

Leli nani lama-oats asebusuku liphinde linikeze i-12-19% ye-DV ye-calcium, i-iron, i-magnesium, i-zinc, i-thiamine, ne-pantothenic acid.

Ama-oats aqukethe amaprotheni amaningi namafutha kunezinye izinhlamvu eziningi. Futhi zingumthombo omuhle kakhulu we-beta glucan, uhlobo lwefayibha olwehlisa indlala futhi lukhuthaze imizwa yokugcwala (,,).

Ngokwemvelo, okuqukethwe kokudla okunempilo kwale recipe kuyahlukahluka kuye ngohlobo lobisi nokuthi iziphi izithako ozikhethela ukuzifaka.

Ukulungiselela

Ukulungisa ama-oats akho asebusuku, mane uhlanganise zonke izithako bese uzifaka esiqandisini ubusuku bonke esitsheni esingangeni moya.

Izinhlamvu ze-oats ne-chia zicwilisa ubisi futhi zithambe ubusuku bonke, ziveze ukuthungwa okufana ne-pudding kuza ngakusasa ekuseni.

Ama-oats asebusuku agcina izinsuku ezine lapho efrijini esitsheni esingangeni moya. Lokho kusho ukuthi ungalungiselela kalula izingxenye ezithile ezinkudlwana zeresiphi yesisekelo bese ufaka okokufaka kwakho okuthandayo ezingxenyeni ezithile kulo lonke isonto ngokuhluka (5).

Ama-oats asebusuku asebenzisa izithako ezilula, acebile ngezakhi eziningi zomzimba, angenziwa ngamaqoqo amakhulu, futhi awadingi ukushisa. Mane nje uhlanganise izithako, ufake efrijini ngobusuku obubodwa, bese ufaka izinsimbi zakho ozithandayo ekuseni.

2. Chocolate peanut butter

Lokhu kwehlukahluka kwama-oats ayisisekelo ebusuku kukhumbuza izinkomishi zebhola likakinati elithandwayo.

Mane nje ungeze u-1-2 tbsp (15-30 ml) we-cocoa powder kwresiphi yakho eyisisekelo yama-oats. Ekuseni, hlanganisa u-2 tbsp (30 ml) webhotela lamantongomane bese phezulu namantongomane aqoshiwe, ama-raspberries amasha, kanye nama-chip chips amancane ukuze uthole ukunambitheka okwengeziwe nokuthungwa.

Amantongomane nebhotela lamantongomane lengeza umthamo wamafutha aphilile kule recipe ngenkathi i-cocoa nama-raspberries bengeza ama-antioxidants, okuyizinto eziwusizo ezisiza ukuvikela umzimba wakho ezifweni (,,).

I-chocolate-peanut-butter butter oats ubusuku obubodwa iyisicebi esinomsoco sithatha uswidi odumile. Le recipe icebile ikakhulukazi kuma-antioxidants anenzuzo namafutha anempilo.

3. ETropical

Kule iresiphi yama-oats asezindaweni ezishisayo, shintsha ubisi ne-yogurt kuresiphi yakho eyisisekelo yobisi lukakhukhunathi kanye ne-yogurt kakhukhunathi.

Bese uyifaka phezulu ngama-pecans ambalwa, ufafaze ama-flakes kakhukhunathi angenashukela, nezithelo ezisanda kusikwa noma ezincibilikisiwe zasezindaweni ezishisayo ezinjengomango, uphayinaphu noma i-kiwi. Faka esiqandisini ubusuku obubodwa njengeresiphi yesisekelo.

Ungasebenzisa futhi izithelo ezomisiwe, kepha khumbula ukusebenzisa ukulawula ingxenye. Ngokuvamile, ingxenye yezithelo ezomisiwe kufanele ibe yincane ngokuphindwe kabili kunengxenye efanayo yezithelo ezintsha. Khetha izinhlobo ezingenashukela, ezingenawo uwoyela (,,,).

Ama-oats asezindaweni ezishisayo okuhlukile kufakwe ukhukhunathi weresiphi yendabuko yama-oats. Vele ungeze isithelo esisha noma esilahlekile osithandayo, noma ushintshe isithelo esisha ngengxenye encane yezithelo ezomisiwe ezingenawo ushukela, ezingenawo uwoyela.

4. Isinongo samathanga

Amathanga anefayibha eningi namavithamini C no-K. Afaka ukunambitheka okunothile okungenzeka kungalindelekile kule iresiphi yama-oats ebusuku

Amathanga nawo angumthombo omuhle we-beta carotene, inhlanganisela enganciphisa ubungozi be-metabolic syndrome. I-Metabolic syndrome iqoqo lezimo ezixhunyaniswe nengozi eyengeziwe yohlobo lwesifo sikashukela sohlobo lwesibili nesifo senhliziyo ().

Ukwenza le recipe, engeza i-1/2 inkomishi (120 ml) yamathanga we-pumpkin ku-recipe yakho eyisisekelo yama-oats bese uyifaka esiqandisini ubusuku bonke. Ekuseni, nonga ngesipuni (5 ml) sesinamoni kanye nohhafu wethisipuni (2.5 ml) ngalinye lama-clove omhlabathi kanye ne-nutmeg.

Ithanga-spice oats ubusuku bonke licebile nge-fiber, amavithamini, ne-beta carotene, inhlanganisela engavikela ekulweni nesifo se-metabolic kanye nezifo ezihambisana nayo.

5. Ikhekhe lekherothi

Izaqathe zicebile ku-fiber futhi zibeka phansi kunkomba ye-glycemic (GI), okusho ukuthi mancane amathuba okudala isipikha sikashukela egazini ngemuva kokukudla (14,).

Ngokufanayo namathanga, bacebile nge-beta carotene. Umzimba wakho uguqula lesi sakhi sibe uvithamini A, obalulekile kumbono wakho, ukukhula, ukukhula, nokusebenza komzimba ().

Ukulungisa lokhu kudla okunomsoco ku-dessert ethandwayo, mane nje uhlanganise inkomishi engu-1/2 (120 ml) yzaqathe osikiwe, inkomishi ye-1/4 (60 ml) yezithelo zomvini omuncu, kanye no-2 tbsp (30 ml) kakhilimu ushizi noma ushintsho lukakhilimu ngezithako zakho eziyisisekelo zama-oats ebusuku.

Faka esiqandisini ngobusuku obubodwa, bese uyihlobisa ngesanqante esanda kusikwa, omisiwe abambalwa, bese ufafaza isinamoni noma i-allspice ekuseni.

Carrot-cake oats oats are a alternative great to the sugar-laded dessert. Iresiphi ingumthombo omuhle we-fiber ne-beta carotene, futhi njengoba unikezwe ukuthi izaqathe zibeka phansi kunkomba ye-GI, le nguqulo ingasiza ukuzinzisa amazinga kashukela egazini lakho.

6. I-high-protein mint chocolate chip

Amaphrotheni yisakhi esaziwa ukunciphisa indlala nokukhuthaza imizwa yokugcwala ().

Ngama-gramu ayi-13 ngenkomishi ngayinye (240 ml), iresiphi eyisisekelo yama-oats ubusuku bonke isivele inesilinganiso esilinganisiwe samaprotheni.

Ukungeza i-yogurt kuresiphi yakho nokuyifaka ngamantongomane noma ngembewu kuyaqhubeka kukhulisa okuqukethwe kwamaprotheni kuzungeze amagremu ayi-17 ngenkomishi elungiselelwe (240 ml)

Uma ungathanda amaprotheni amaningi kakhulu, cabanga ukufaka izipuni eziyi-1-2 (15-30 ml) zeprotheni powder ekuxubeni. Lokhu kuzoletha okuqukethwe kwamaprotheni kuze kufike ku-20-23 amagremu ngenkomishi ngayinye.

Ukuze uthole ukunambitheka okwengeziwe, engeza udwi wokukhishwa kwe-peppermint bese uwafaka phezulu ngama-strawberry asanda kusikwa, ama-chip chips amancane kanye namaqabunga ambalwa e-mint. Ekugcineni, sebenzisa i-1 tsp (5 ml) ye-spirulina powder ngokuthinta okwemvelo, okunothile okunomsoco wombala oluhlaza.

I-yogurt, amantongomane, imbewu, noma i-protein powder kukhulisa okuqukethwe kwamaprotheni kwama-oats akho asebusuku. Ideshi lokukhishwa kwe-peppermint, ama-strawberry asikiwe, ama-chip chocolate amancane, ne-spirulina powder kuqedela le recipe.

7. Kufakwe ikhofi

Le recipe iyindlela ethokozisayo yokunika ibhulakufesi lakho nge-caffeine.

Faka u-ounce owodwa (30 ml) wobisi ngesibhamu se-espresso, noma mane nje uhlanganise u-1 tsp (5 ml) womhlabathi noma ikhofi elisheshayo nenani lobisi lokuqala.

Lokhu kungeza u-30-40 mg we-caffeine kuma-oats akho asebusuku - inani ucwaningo olukhombisa ukuthi lwanele ukuthuthukisa ukuqapha, ukukhumbula isikhathi esifushane, nesikhathi sokuphendula ().

Phezulu le recipe ngokukhetha kwakho izithelo ezintsha, amantongomane nembewu.

Uma uthanda ukunambitheka kwekhofi kepha ufuna ukunciphisa ukudla kwakho kwe-caffeine, mane ubeke i-espresso noma ikhofi lomhlabathi ngezimpande zomhlabathi ze-chicory. Impande ye-chicory e-Brewed iyanambitha efana nekhofi kepha ngokwemvelo ayinayo i-caffeine.

Ukwengeza i-espresso noma i-1 tsp (5 ml) yomhlabathi noma ikhofi esheshayo kuma-oats akho asebusuku kuyifaka nge-caffeine eyanele ukukuvusa. Izimpande ze-chicory ezosiwe, zomhlabathi ziyindlela enhle engena-caffeine enokunambitheka okufanayo.

Okubalulekile

Ama-oats asebusuku asebekhulile futhi kulula ukukulungisa.

Zingathokozelwa ukudla kwasekuseni noma njengesidlo, zidinga ukulungiswa okuncane, futhi ziyindlela yokonga isikhathi.

Ama-oats asebusuku nawo enza izinto eziningi ngokumangazayo, njengoba ukumane ushintshe okokufaka kunika isivuno ezinhlotsheni eziningi zokupheka. Bakufanele ukungezwa ekujikelezeni kwakho kokudla uma ungakakwenzi lokho.