Ama-oats asebusuku: izindlela zokupheka ezi-5 zokwehlisa isisindo nokuthuthukisa amathumbu

-Delile

• 1. Ubhanana ne-Strawberry Ngobusuku obubodwa
• 2. Ibhotela Lamantongomane Ngobusuku Obubodwa
• 3. ICoco neGranola Ngobusuku obubodwa
• 4. Kiwi futhi Chestnut Overnight
• 5. I-Apple neCinnamon Overnight

Ama-oats asebusuku ukudla okulula okunokhilimu okubukeka njenge-pavé, kepha kwenziwa nge-oats nobisi. Leli gama livela esiNgisini futhi likhombisa indlela yokulungisa isisekelo sale mousse, okungukushiya ama-oats ephumule obisini phakathi nobusuku, embizeni yengilazi, ukuze ibe ukhilimu futhi ingaguquguquki ngakusasa.

Ngaphezu kwama-oats, kungenzeka ukwandisa iresiphi nezinye izithako, njengezithelo, iyogathi, i-granola, ukhukhunathi namantongomane. Isithako ngasinye siletha izinzuzo ezengeziwe ezinzuzweni zama-oats, okuhle kakhulu ukugcina ukusebenza kahle kwamathumbu, ukwehlisa isisindo nokulawula izifo ezinjengesifo sikashukela kanye ne-cholesterol ephezulu. Thola zonke izinzuzo zama-oats.

Nazi izindlela zokupheka eziyisihlanu ezosiza ukunqanda indlala nokwenza ngcono ukusebenza kwamathumbu:

1. Ubhanana ne-Strawberry Ngobusuku obubodwa

Izithako:

• Izipuni ezimbili zama-oats
• Izipuni eziyi-6 zobisi olusikiwe
• 1 ubhanana
• Ama-strawberry ama-3
• 1 i-yogurt elula yamaGrikhi
• 1 isipuni chia
• Ibhodlela lengilazi eli-1 elihlanzekile elinesivalo

Imodi yokulungiselela:

Hlanganisa i-oats nobisi bese uthele phansi kwesitsha sengilazi. Mboza ngengxenye kabhanana oqoshiwe kanye nesitrobheli esingu-1. Kwisendlalelo esilandelayo, engeza uhhafu weyogathi exutshwe ne-chia. Bese ufaka enye ingxenye kabhanana nayo yonke i-yogurt. Ekugcineni, engeza amanye ama-strawberry amabili aqoshiwe. Makuhlale efrijini ubusuku bonke.

2. Ibhotela Lamantongomane Ngobusuku Obubodwa

Izithako:

• I-120 ml yama-alimondi noma ubisi lwe-chestnut
• Isipuni esingu-1 sembewu ye-chia
• 2 wezipuni ibhotela lamantongomane
• Isipuni esingu-1 se-demerara noma ushukela onsundu
• Izipuni eziyi-3 zama-oats
• 1 ubhanana

Imodi yokulungiselela:

Ngaphansi kwembiza yengilazi, hlanganisa ubisi, i-chia, ibhotela lamantongomane, ushukela nama-oats. Shiya esiqandisini ubusuku bonke bese ufaka ubhanana oqoshiwe noma ocubuziwe ngosuku olulandelayo, uxube nezinye izithako. Makuhlale efrijini ubusuku bonke.

3. ICoco neGranola Ngobusuku obubodwa

Izithako:

• Izipuni ezimbili zama-oats
• Izipuni eziyi-6 zobisi olusikiwe
• 1 i-yogurt elula yamaGrikhi
• 3 wezipuni zikamango oqoshiwe
• 2 wezipuni zikagranola
• Isipuni esingu-1 sikakhukhunathi ogayiwe

Imodi yokulungiselela:

Hlanganisa i-oats nobisi bese uthele phansi kwesitsha sengilazi. Mboza ngesipuni esingu-1 sikamango nokhukhunathi oshiziwe. Ngemuva kwalokho, faka uhhafu weyogathi bese umboza ngayo yonke imango. Faka enye ingxenye yeyogathi bese umboza ngegranola. Makuhlale efrijini ubusuku bonke. Funda ukuthi ungayikhetha kanjani i-granola engcono kakhulu yokwehlisa isisindo.

4. Kiwi futhi Chestnut Overnight

Izithako:

• Izipuni ezimbili zama-oats
• Izipuni eziyi-6 zobisi lukakhukhunathi
• 1 i-yogurt elula yamaGrikhi
• Ama-kiwis ama-2 aqoshiwe
• 2 wezipuni chestnuts oqoshiwe

Imodi yokulungiselela:

Hlanganisa i-oats nobisi bese uthele phansi kwesitsha sengilazi. Vala nge-kiwi e-1 eqoshiwe bese ufaka uhhafu weyogathi. Bese ufaka isipuni esingu-1 sama-chestnut aqoshiwe bese ufaka yonke i-yogurt. Esikhaleni sokugcina, beka enye i-kiwi namanye ama-chestnut. Makuhlale efrijini ubusuku bonke.

5. I-Apple neCinnamon Overnight

Izithako:

• Izipuni ezimbili zama-oats
• 2 wezipuni zobisi noma amanzi
• I-1/2 i-apula egayiwe noma eqoshiwe
• 1 ithisipuni isinamoni yomhlabathi
• I-yogurt eyi-1 ecacile noma elula
• 1 ithisipuni yembewu ye-chia

Imodi yokulungiselela:

Hlanganisa i-oats nobisi bese uthele phansi kwesitsha sengilazi. Faka uhhafu we-apula bese ufafaza uhhafu wesinamoni ngaphezulu. Beka uhhafu weyogathi, nalo lonke i-aphula nesinamoni. Ekugcineni, engeza yonke i-yogurt exutshwe ne-chia bese uyivumela ukuthi ihlale esiqandisini ubusuku bonke. Bona amathiphu amaningi wokuthi ungayisebenzisa kanjani i-chia ukunciphisa umzimba.