Girke-girke na hatsi : hatsi na dare suna yin abincin rana ko abun ciye-ciye mai ban sha'awa.

Ana iya jin daɗin zafi ko sanyi kuma a yi su a gaba tare da ƙaramin shiri.

Bugu da ƙari, za ku iya ƙara wannan abincin mai daɗi tare da nau'in sinadirai masu gina jiki waɗanda ke da amfani ga lafiyar ku.

Wannan labarin yana ba da sauƙi, mai gina jiki da sauƙi na girke-girke na oatmeal na dare.

Girke-girke na hatsi

1. Asalin hatsi da dare

Yawancin girke-girke na oatmeal na dare sun dogara da kayan abinci iri ɗaya.

sinadaran

• hatsi. Thehatsi tsofaffin kayan aiki mafi kyau ga hatsi na dare. Don ɗan gajeren lokacin jiƙa, yi amfani da hatsi mai sauri, kuma na tsawon lokaci, hatsin da aka yanka da karfe.
• Madara. Yi amfani da madarar saniya ko wadataccen madara, marar daɗi, madarar shukar da kuka zaɓa a cikin rabo na 1:1 tare da hatsi. Misali, 1/2 kofin (120 ml) na madara da 1/2 kofin (120 ml) na hatsi.
• Chia tsaba (na zaɓi). Kwayoyin Chia suna aiki kamar manne don haɗa kayan haɗin gwiwa tare. Yi amfani da 1/4 part chia tsaba zuwa 1 part oats. Misali, yi amfani da 1/8 kofin (30 ml) na chia tsaba da 1/2 kofin (120 ml) na hatsi.
• Yogurt (na zaɓi). Yogurt yana ƙara ƙarin furotin da kirim. Yi amfani da madara ko yoghurt na tushen shuka kuma daidaita adadin zuwa dandano.
• Vanilla (na zaɓi). Dash na cirewar vanilla ko vanilla wake yana ƙara ɗanɗano mai daɗi ga hatsin ku na dare.
• Abin zaki (na zaɓi). Siffofin maple kaɗan, yankakken dabino 2-3, ko rabin ayaba da aka daɗe tana iya zaƙi hatsin dare.

Gina Jiki

Hatsi dare ɗaya shine kyakkyawan tushen abubuwan gina jiki da yawa.

Kofin da aka shirya (240 ml) na girke-girke na tushe ta amfani da madarar saniya 2% kuma ba tare da sinadarai na zaɓi ba yana ba da waɗannan (1):

• Calories: 215 calories
• Carbohydrates: 33g ku
• Fiber: 4 grams
• Sugars: 7 grams
• mai: 5 grams
• Furotin: 9g ku
• Vitamin D: 299% na Ƙimar Kullum (DV)
• Harshen Manganese: 25% na DV
• Selenium: 27% na DV
• Vitamin A: 26% na DV
• Vitamin B12: 25% na DV
• Riboflavin: 23% na DV
• Copper: 22% na DV
• Phosphorus: 22% na DV

Wannan adadin hatsi na dare kuma yana samar da kashi 12 zuwa 19 na ƙimar yau da kullun don calcium, iron, magnesium, zinc, thiamine da pantothenic acid.

hatsi sun ƙunshi furotin da mai fiye da sauran hatsi. Har ila yau, kyakkyawan tushen beta-glucan, nau'in fiber ne wanda ke rage yunwa kuma yana inganta jin dadi (2, 3, 4).

A dabi'a, abun ciki na sinadirai na wannan girke-girke ya bambanta dangane da nau'in madara da abubuwan zaɓin da kuka zaɓa don haɗawa.

shirye-shiryen

Don yin hatsi na dare, kawai a haɗa duk kayan aikin da kuma sanya su cikin firiji dare ɗaya a cikin akwati marar iska.

hatsin hatsi da chia suna sha madara kuma suyi laushi dare ɗaya, wanda zai haifar da nau'in nau'in pudding kamar washegari.

Abincin dare zai adana har zuwa kwanaki hudu lokacin da aka sanya shi cikin firiji a cikin akwati marar iska. Wannan yana nufin za ku iya sauƙi shirya manyan sassa na girke-girke na tushe kuma ku ƙara abubuwan da kuka fi so ga kowane nau'i a cikin mako don iri-iri (5).

summary

hatsi na dare suna amfani da sinadarai masu sauƙi, suna da wadataccen abinci mai gina jiki, ana iya yin su a cikin manyan batches, kuma basu buƙatar dumama. Kawai a haxa kayan abinci, a sanyaya cikin dare kuma ƙara abubuwan da kuka fi so da safe.

2. Man Gyada Chocolate

Girke-girke na hatsi  : Wannan jujjuyawar da ake yi a cikin hatsi na dare yana tunawa da kofunan man gyada.

Kawai ƙara 1-2 tbsp. Cokali (15 zuwa 30 ml) na koko foda zuwa girke-girke na hatsi na dare. Da safe, Mix 2 tbsp. Cokali (30 ml) na man gyada na halitta sannan a sama tare da yankakken gyada, sabo ne raspberries da guntuwar cakulan don ƙarin dandano da laushi.

Gyada da man gyada suna ƙara adadin kitse mai lafiya ga wannan girke-girke, yayin da koko da raspberries suna ƙara antioxidants, mahadi masu amfani waɗanda ke taimakawa kare jikinka daga cututtuka (6, 7, 8).

summary

Cakulan gyada gyada na dare yana jujjuya kayan abinci mai gina jiki akan sanannen alewa. Wannan girke-girke yana da wadata musamman a cikin antioxidants masu amfani da mai lafiya.

3. wurare masu zafi

Don wannan girke-girke na hatsi na dare na wurare masu zafi, maye gurbin madara da yogurt a cikin girke-girke na tushe tare da madarar kwakwa da yogurt kwakwa.

Sai ki zuba pecan din kadan, a yayyafa shi da flakes na kwakwa da ba a dade ba, da yankakken sabo ko narke, irin su mango, abarba ko kiwi. Ajiye shi cikin dare, amma ga ainihin girke-girke.

Hakanan zaka iya amfani da busassun 'ya'yan itace, amma tuna don sarrafa sashi. A matsayinka na gaba ɗaya, sabis na busassun 'ya'yan itace ya kamata ya zama ƙasa da sau 2 zuwa 3 fiye da wannan sabis ɗin sabobin 'ya'yan itace. Zaɓi nau'ikan marasa daɗi da mara mai (9, 10, 11, 12). Girke-girke na hatsi

summary

Oats na wurare masu zafi juzu'i ne akan girke-girke na hatsi na dare na gargajiya, wanda aka cusa da kwakwa. Kawai ƙara sabo ko bushesshen 'ya'yan itacen da kuka zaɓa, ko musanya shi da ƙaramin busasshen 'ya'yan itace mara daɗaɗɗe, mara mai.

4. Kabewa Spice

Girke-girke na hatsi  : Kabewa suna da yawan fiber da bitamin C da K. Suna ƙara ɗanɗano mai daɗi da ƙila ba zato ba tsammani ga wannan girkin hatsi na dare.

Kabewa kuma tushen beta-carotene ne mai kyau, wani fili wanda zai iya rage haɗarin kamuwa da cuta. Metabolic ciwo rukuni ne na yanayin da ke da alaƙa da haɗarin haɗarin nau'in ciwon sukari na 2 da cututtukan zuciya (13).

Don shirya wannan girke-girke, ƙara 1/2 kofin (120 ml) na kabewa puree zuwa ainihin girke-girke na hatsi na dare da kuma adana a cikin firiji na dare. Da safe sai a hada shi da karamin cokali (5 ml) na kirfa da rabin cokali (2,5 ml) na garin daka da nutmeg.

summary

Kabewa Spice Oats na cikin dare suna da wadata a cikin fiber, bitamin, da beta-carotene, wani fili wanda zai iya kare kariya daga ciwon daji da cututtuka masu dangantaka.

5. Carrot Cake

Girke-girke na hatsi  : Karas yana da yawan fiber kuma yana da ƙarancin glycemic index (GI), wanda ke nufin ba zai iya haifar da hauhawar sukarin jini ba bayan cin su (14, 15).

Kamar kabewa, suna da wadata a cikin beta-carotene. Jikin ku yana canza wannan fili zuwa bitamin A, wanda ke da mahimmanci ga hangen nesa, girma, haɓakawa, da aikin rigakafi (16).

Don shirya wannan mashahurin kayan zaki mai gina jiki, kawai a haɗa 1/2 kofin (120 ml) grated karas, 1/4 kofin (60 ml) zabibi da 2 tbsp. Tbsp (30 ml) cuku mai tsami ko kirim mai tsami tare da kayan abinci na oat na dare.

A sanyaya shi a cikin firiji dare daya sannan a sama shi da karas da aka yayyanka da shi, zabibi kadan da dan kankanin kirfa ko alwashi da safe.

summary

Carrot Cake Night Oats shine babban madadin kayan zaki mai ɗauke da sukari. A girke-girke ne mai kyau tushen fiber da beta-carotene. Tunda karas yayi ƙasa da ma'aunin GI, wannan sigar na iya taimakawa wajen daidaita sukarin jinin ku.

6. Chips Chocolate Mint Mai-Protein

Protein sinadari ne da aka sani don rage yunwa da haɓaka jin koshi (17).

A kusan gram 13 a kowace kofi (240 ml), ainihin girke-girke na hatsi na dare ya riga ya ƙunshi matsakaicin adadin furotin.

Ƙara yoghurt zuwa girke-girke da toshe shi tare da goro ko tsaba yana ƙara yawan furotin da kusan gram 17 a kowace kofin da aka shirya (240 ml).

Idan kun fi son ƙarin furotin, la'akari da haɗa 1 zuwa 2 tablespoons (15 zuwa 30 ml) na furotin foda a cikin cakuda. Wannan zai kawo abun ciki na furotin zuwa kusan gram 20-23 a kowace kofi.

Don ƙarin ɗanɗano, ƙara dash na tsantsar ruhun nana da sama tare da yankakken strawberries, ƙaramin cakulan cakulan da ƴan ganyen mint. A ƙarshe, yi amfani da 1 tsp. 5 tsp (XNUMX ml) na spirulina foda don tabawa na halitta, launin kore mai wadataccen abinci mai gina jiki.

summary

Yogurt, goro, tsaba, ko furotin foda suna ƙara yawan furotin na hatsin ku na dare. Fuskar tsantsar ruhun nana, sliced ​​​​strawberries, ɗan ƙaramin cakulan cakulan da spirulina foda sun zagaye wannan girke-girke.

7. Ban sha'awa don shigar da maganin kafeyin

Wannan girke-girke hanya ce mai ban sha'awa don ba da karin kumallo tare da maganin kafeyin.

Sauya oza 1 (30 ml) na madara tare da harbin espresso ko kuma kawai a haɗa 1 tbsp. Tea (5 ml) na ƙasa ko kofi nan take tare da farkon adadin madara.

Wannan yana ƙara 30 zuwa 40 MG na maganin kafeyin zuwa hatsin ku na dare - isa, bincike ya nuna, don inganta faɗakarwa, tunawa na ɗan lokaci, da lokacin amsawa (18).

Kammala wannan girke-girke tare da zaɓin sabbin 'ya'yan itace, goro da iri.

Idan kuna son ɗanɗano kofi amma kuna son iyakance yawan abincin ku, kawai maye gurbin espresso ko kofi na ƙasa tare da tushen chicory ƙasa. Tushen chicory da aka yi da shi yana ɗanɗano kamar kofi amma a zahiri ba shi da maganin kafeyin.

summary

Ƙara kopin espresso ko teaspoon (5 ml) na kofi na ƙasa ko kofi nan take zuwa hatsi na dare yana ba shi isasshen maganin kafeyin don tashe ku. Gasasshen tushen chicory da ƙasa shine kyakkyawan madadin maganin kafeyin tare da dandano iri ɗaya.

Girke-girke na hatsi

Girke-girke na hatsi  : hatsi na dare suna da lafiya kuma suna da sauƙin shiryawa.

Ana iya jin daɗin su don karin kumallo ko abun ciye-ciye, suna buƙatar shiri kaɗan kuma zaɓin abinci ne mai sauri.

hatsi na dare suma suna da matuƙar dacewa, saboda kawai canza kayan toppings suna haifar da girke-girke iri-iri. Sun cancanci ƙara zuwa jujjuyar abincin ku idan ba ku riga kuka yi ba.