Oat recipes : He ʻaina awakea a mea ʻai paha ka ʻai i ka pō.

Hiki iā lākou ke hauʻoli i ka wela a i ʻole ke anu a hana ʻia ma mua o ka manawa me ka liʻiliʻi o ka hoʻomākaukau.

Eia hou, hiki iā ʻoe ke hoʻohui i kēia meaʻai ʻono me nā ʻano meaʻai momona e pono ai kou olakino.

Hāʻawi kēia ʻatikala i 7 meaʻai maʻalahi, meaʻai a maʻalahi hoʻi i ka pō.

Oat recipes

1. Oats Kumu i ka Po

ʻO ka hapa nui o nā meaʻai oatmeal i ka pō e hilinaʻi i nā mea like.

nā mea hoʻohui

• ʻOat. kaʻoka ʻOi aku ka maikaʻi o ka hana kahiko no nā oats i ka pō. No ka manawa pōkole pōkole, e hoʻohana i nā oats wikiwiki, a no ka lōʻihi, nā ʻoats i ʻoki kila.
• Waiu. E hoʻohana i ka waiu bipi a i ʻole ka waiū i hoʻonui ʻia, unsweetened, mea kanu-mea kanu o kāu koho i ka ratio 1:1 me ka oats. No ka laʻana, 1/2 kīʻaha (120 ml) o ka waiū no ka 1/2 kīʻaha (120 ml) o nā oats.
• Nā hua chia (koho). Hana nā hua Chia e like me ke kāpili e hoʻopili i nā mea ʻai. E hoʻohana i 1/4 ʻāpana hua chia i 1 ʻāpana oat. No ka laʻana, e hoʻohana i 1/8 kīʻaha (30 ml) o nā kumulāʻau chia no ka 1/2 kīʻaha (120 ml) o nā oats.
• Yogurt (koho). Hoʻohui ʻo Yogurt i ka protein a me ka ʻaila. E hoʻohana i ka waiū a i ʻole ka yogurt i hoʻokumu ʻia i nā mea kanu a hoʻololi i ka nui i kou makemake.
• Vanila (koho). Hoʻohui ʻia kahi kīʻaha o ka vanilla a i ʻole ka pīni vanilla i kahi pop o ka ʻono i kāu oats i ka pō.
• Mea ʻono (koho). Hiki ke ho'onanea i ka 'oats i ka pō ma kahi maple syrup.

kino

ʻAtslika ʻO ka pō kahi kumu maikaʻi o nā meaʻai he nui.

Hoʻokahi kīʻaha i hoʻomākaukau ʻia (240 ml) o ka meaʻai kumu e hoʻohana ana i ka waiū bipi 2% a me ka ʻole o nā mea koho e hāʻawi i kēia (1):

• Kāleka: Nā kāleka 215
• Nā kalapona: 33 grams
• Huai: 4 grams
• Nā kō: 7 grams
• Momona: 5 grams
• Polokina: 9 grams
• Wikamina D: 299% o ka waiwai o kēlā me kēia lā (DV)
• Manganese: 25% o DV
• Selenium: 27% o ka DV
• Wikamina A: 26% o DV
• Vitamin B12: 25% o DV
• Riboflavin: 23% o DV
• keleawe: 22% o DV
• Phosphorus: 22% o DV

Hāʻawi kēia nui o nā oats i ka pō he 12 a 19 ka nui o ka waiwai o kēlā me kēia lā no ka calcium, hao, magnesium, zinc, thiamine, a me ka waikawa pantothenic.

ʻOi aku ka nui o ka protein a me ka momona ma mua o ka nui o nā kīʻaha ʻē aʻe. He kumu maikaʻi loa ia o ka beta-glucan, kahi ʻano fiber e hōʻemi i ka pōloli a hoʻoikaika i ka manaʻo o ka piha (2, 3, 4).

ʻO ka mea maʻamau, ʻokoʻa ka meaʻai o kēia meaʻai ma muli o ke ʻano o ka waiū a me nā mea koho koho āu e koho ai e hoʻokomo.

hoomalolo

No ka hana ʻana i nā oats i ka pō, e hoʻohui wale i nā mea ʻai āpau a hoʻomoʻa iā lākou i ka pō i loko o kahi pahu hau.

Hoʻomoʻa ka oats a me ka hua chia i ka waiū a palupalu i ka pō, e loaʻa ai kahi ʻano pudding-like i ke kakahiaka aʻe.

E mālama ʻia ka ʻai i ka pō a hiki i nā lā ʻehā ke hoʻokomo ʻia i loko o ka pahu hau. ʻO ia ke ʻano hiki iā ʻoe ke hoʻomākaukau maʻalahi i nā ʻāpana nui o ka meaʻai kumu a hoʻohui i kāu toppings punahele i nā lawelawe pākahi a puni ka pule no nā ʻano like ʻole (5).

hōʻuluʻulu manaʻo

Hoʻohana ka oats i ka pō i nā mea maʻalahi, waiwai nui ka meaʻai, hiki ke hana ʻia i nā pūʻulu nui, ʻaʻole pono e hoʻomehana. E hoʻohui wale i nā meaʻai, e hoʻomoʻi i ka pō a hoʻohui i kāu mau mea punahele punahele i ke kakahiaka.

2. ʻO ka pīkoi pīkī kokoleka

Oat recipes  : Ke hoʻomanaʻo nei kēia wili ʻana i nā ʻoʻai maʻamau i ka pō i nā kīʻaha pīkī pīkī.

E hoʻohui wale i 1-2 tbsp. ʻO ka punetune (15 a 30 ml) o ka pauka koko i kāu meaʻai oat no ka pō. I ke kakahiaka, e hui i 2 tbsp. ʻO ka punetune (30 ml) o ka pata pīnī maoli a ma luna me nā pīni ʻokiʻoki, nā raspberry hou a me nā kīkī kokoleka liʻiliʻi no ka ʻono a me ke ʻano.

Hoʻohui ka pīni a me ka pata pīkī i ka momona maikaʻi i kēia meaʻai, ʻoiai ʻo ka koko a me nā raspberry e hoʻohui i nā antioxidants, nā pūhui pono e kōkua i ka pale ʻana i kou kino mai ka maʻi (6, 7, 8).

hōʻuluʻulu manaʻo

ʻO ka Oats me ka ʻaʻai pīkoi kokoleka he wili waiwai nui i ka lole i kaulana. He waiwai nui kēia meaʻai i nā antioxidants pono a me nā momona olakino.

3. pāpū

No kēia ʻano ʻai ʻai o ka pō, e hoʻololi i ka waiū a me ka yogurt i kāu papa ʻai kumu me ka waiu niu a me ka waiu niu.

A laila e hoʻohui i kahi lima o ka pecans, kāpīpī ʻia me nā ʻōpala niu ʻaʻole i hoʻomoʻa ʻia a ʻokiʻoki hou a hoʻoheheʻe ʻia paha nā huaʻai o ka ʻāina, e like me ka mango, pineapple a i ʻole kiwi. E hoʻomaha i ka pō, e like me ka meaʻai kumu.

Hiki iā ʻoe ke hoʻohana i nā hua maloʻo, akā e hoʻomanaʻo e hoʻokō i ka mana o ka ʻāpana. Ma ke ʻano maʻamau, ʻoi aku ka liʻiliʻi o ka lawelawe ʻana i nā hua maloʻo 2 a 3 mau manawa ma mua o ka lawelawe like o nā hua hou. E koho i nā ʻano mea ʻono ʻole a me ka aila ʻole (9, 10, 11, 12). Oat recipes

hōʻuluʻulu manaʻo

ʻO Tropical Oats kahi wili i ka ʻai kuʻuna o ka pō, i hoʻokomo ʻia me ka niu. E hoʻohui wale i nā huaʻai hou a i ʻole i hoʻoheheʻe ʻia i kāu koho, a i ʻole e hoʻololi iā ia me kahi liʻiliʻi liʻiliʻi o nā hua maloʻo ʻole me ka aila ʻole.

4. ʻAla ʻala

Oat recipes  : He kiʻekiʻe ka paukena i ka fiber a me nā huaora C a me K. Hoʻohui lākou i kahi ʻono momona a manaʻo ʻole paha i kēia ʻano ʻai o ka pō.

He kumu maikaʻi nō hoʻi ka ʻukena o ka beta-carotene, kahi hui e hōʻemi ai i ka pilikia o ka metabolic syndrome. ʻO ka Metabolic Syndrome kahi hui o nā kūlana i pili i ka piʻi nui o ka maʻi maʻi type 2 a me ka maʻi puʻuwai (13).

No ka hoʻomākaukau ʻana i kēia ʻano meaʻai, e hoʻohui i 1/2 kīʻaha (120 ml) o ka paukena puree i kāu meaʻai oats no ka pō a waiho i loko o ka friji i ka pō. I ke kakahiaka, e hoʻomoʻi me kahi teaspoon (5 ml) o ke kinamona a me ka hapalua teaspoon (2,5 ml) o nā cloves lepo a me ka nutmeg.

hōʻuluʻulu manaʻo

He waiwai nui ka Pumpkin Spice Oats i ka fiber, nā huaora, a me ka beta-carotene, he pūhui e pale aku ai i ka metabolic syndrome a me nā maʻi pili.

5. Kāleka Kāleka

Oat recipes  : He kiʻekiʻe nā kāloti i ka fiber a he haʻahaʻa haʻahaʻa glycemic index (GI), ʻo ia hoʻi, ʻaʻole hiki ke hoʻonui i ke kō koko ma hope o ka ʻai ʻana iā lākou (14, 15).

E like me ka paukena, waiwai lākou i ka beta-carotene. Na kou kino e hoʻololi i kēia pūhui i huaola A, he mea nui ia no kou ʻike, ka ulu ʻana, ka ulu ʻana, a me ka hana immune (16).

No ka hoʻomākaukau ʻana i kēia mea ʻai meaʻai kaulana, e hui wale i 1/2 kīʻaha (120 ml) kāloti grated, 1/4 kīʻaha (60 ml) mau hua waina a me 2 tbsp. Tbsp (30 mL) kirīpiʻi a i ʻole kahi kilika pani pani me kāu mau meaʻai kumu oat no ka pō.

E hoʻomoʻa i loko o ka friji i ka pō a kau i luna me nā kāloti i ʻoki hou ʻia, nā huawaina liʻiliʻi a me kahi pine o ke kinamona a i ʻole allspice i ke kakahiaka.

hōʻuluʻulu manaʻo

ʻO Carrot Cake Overnight Oats kahi koho maikaʻi loa i ka mea ʻai i hoʻopiha ʻia i ke kō. ʻO ka meaʻai he kumu maikaʻi o ka fiber a me ka beta-carotene. No ka haʻahaʻa ʻana o nā kāloti ma ka papa kuhikuhi GI, hiki i kēia mana ke kōkua i ka hoʻopaʻa ʻana i ke kō koko.

6. Kiʻekiʻe-Protein Mint Chocolate Chips

ʻO ka protein kahi meaʻai i ʻike ʻia e hōʻemi i ka pōloli a hoʻoikaika i ka manaʻo o ka piha (17).

Ma kahi o 13 grams no ke kīʻaha (240 ml), ua loaʻa i ka papa ʻai oats maʻamau i ka pō i ka nui o ka protein.

ʻO ka hoʻohui ʻana i ka yogurt i kāu meaʻai a hoʻopaʻa ʻia me nā nati a i ʻole nāʻanoʻano e hoʻonui hou i ka ʻike protein ma kahi o 17 grams no ke kīʻaha i hoʻomākaukau ʻia (240 ml).

Inā makemake ʻoe i ʻoi aku ka nui o ka protein, e noʻonoʻo e hoʻokomo i 1 a 2 punetēpē (15 a 30 ml) o ka pauka protein i loko o ka hui. ʻO kēia ka mea e lawe ai i ka maʻi protein ma kahi o 20-23 grams no ke kīʻaha.

No ka ʻono hou aʻe, e hoʻohui i kahi ʻāpana o ka peppermint extract a hoʻonani ʻia me nā strawberry hou i ʻoki ʻia, nā ʻāpana kokoleka liʻiliʻi a me kekahi mau lau mint. I ka hopena, e hoʻohana i 1 tsp. 5 teaspoon (XNUMX ml) o ka pauka spirulina no ka hoʻopā ʻana i ke kala ʻōmaʻomaʻo maoli.

hōʻuluʻulu manaʻo

ʻO ka Yogurt, nā nati, nā ʻanoʻano, a i ʻole ka pauka protein e hoʻonui i ka maʻi protein o kāu oats i ka pō. ʻO kahi ʻāpana o ka peppermint extract, nā strawberries i ʻoki ʻia, nā ʻāpana kokoleka liʻiliʻi a me ka pauka spirulina e hoʻopuni ana i kēia meaʻai.

7. He mea hoihoi e hoʻokomo i ka caffeine

He ala hoihoi kēia meaʻai e hoʻokomo i kāu ʻaina kakahiaka me ka caffeine.

E hoʻololi i 1 auneke (30 ml) o ka waiū me kahi pana o espresso a i ʻole e hui wale i 1 tbsp. Ti (5 ml) o ka lepo a i ʻole kofe koke me ka nui o ka waiū.

Hoʻohui kēia i ka 30 a 40 mg o ka caffeine i kāu oats i ka pō - lawa, hōʻike noiʻi, e hoʻomaikaʻi i ka makaʻala, ka hoʻomanaʻo pōkole, a me ka manawa pane (18).

E hoʻopiha i kēia meaʻai me kāu koho ʻana i nā huaʻai hou, nā nati a me nā ʻanoʻano.

Inā makemake ʻoe i ka ʻono o ka kofe akā makemake ʻoe e kaupalena i ka ʻai ʻana i ka caffeine, e hoʻololi wale i ka espresso a i ʻole ke kofe lepo me ka root chicory ground. He ʻono kofe ka aʻa chicory brewed akā ʻaʻohe caffeine maoli.

hōʻuluʻulu manaʻo

ʻO ka hoʻohui ʻana i ke kīʻaha o ka espresso a i ʻole kahi teaspoon (5 ml) o ka kofe lepo a i ʻole ke kofe koke i ka oats i ka pō e hāʻawi iā ia i ka caffeine e hoʻāla iā ʻoe. ʻO ke aʻa chicory i kālua ʻia me ka lepo he mea maikaʻi ʻole ka caffeine me kahi ʻono like.

Oat recipes

Oat recipes  : He olakino a maʻalahi hoʻi ka hoʻomākaukau ʻana o ka ʻoʻa pō.

Hiki iā lākou ke ʻoliʻoli no ka ʻaina kakahiaka a i ʻole ka ʻai ʻai, pono ka hoʻomākaukau liʻiliʻi, a he koho meaʻai wikiwiki.

Maikaʻi nō hoʻi nā oats i ka pō, no ka mea, ʻo ka hoʻololi wale ʻana i nā toppings e hopena i nā ʻano meaʻai like ʻole. Pono lākou e hoʻohui i kāu hoʻololi ʻai inā ʻaʻole ʻoe.