Maphikidwe a oat : Utsi wausiku umapanga nkhomaliro kapena zokhwasula-khwasula mosiyanasiyana.

Zitha kusangalatsidwa ndi kutentha kapena kuzizira ndikupangidwa pasadakhale ndikukonzekera pang'ono.

Kuphatikiza apo, mutha kuwonjezera chakudya chokoma ichi ndi zinthu zingapo zopatsa thanzi zomwe zimapindulitsa thanzi lanu.

Nkhaniyi imapereka maphikidwe 7 osavuta, opatsa thanzi komanso osavuta a oatmeal usiku.

Maphikidwe a oat

1. Basic oats usiku

Maphikidwe ambiri a oatmeal usiku amadalira zosakaniza zomwezo.

zosakaniza

• Oats. Theoats Zachikale zimagwira ntchito bwino kwa oats usiku wonse. Kwa nthawi yayifupi yonyowa, gwiritsani ntchito oats mwachangu, ndipo kwautali, odulidwa zitsulo.
• Mkaka. Gwiritsani ntchito mkaka wa ng'ombe kapena mkaka wosakanizidwa, wosatsekemera, wopangidwa ndi zomera womwe mwasankha mu chiŵerengero cha 1: 1 ndi oats. Mwachitsanzo, 1/2 chikho (120 ml) mkaka pa 1/2 chikho (120 ml) wa oats.
• Mbeu za Chia (ngati mukufuna). Mbeu za Chia zimakhala ngati guluu kuti zimangirize zosakaniza pamodzi. Gwiritsani ntchito 1/4 gawo la mbewu za chia ku gawo limodzi la oats. Mwachitsanzo, gwiritsani ntchito 1/1 chikho (8 ml) cha mbewu za chia pa 30/1 chikho (2 ml) cha oats.
• Yogurt (ngati mukufuna). Yogurt imawonjezera mapuloteni owonjezera ndi zonona. Gwiritsani ntchito mkaka kapena yoghurt yochokera ku zomera ndikusintha kuchuluka kwa kukoma kwanu.
• Vanila (ngati mukufuna). Kusakaniza kwa vanila kapena nyemba za vanila kumawonjezera kukoma kwa oats wanu usiku wonse.
• Sweetener (ngati mukufuna). Madzi a mapulo pang'ono, masiku 2-3 odulidwa kapena theka la nthochi yosenda amatha kutsekemera oats usiku wonse.

zakudya

Oats usiku ndi gwero labwino kwambiri lazakudya zambiri.

Chikho chimodzi chokonzekera (240 ml) cha chophika choyambira chogwiritsa ntchito 2% mkaka wa ng'ombe ndipo popanda zosakaniza zomwe mungasankhe chimapereka izi (1):

• Zikalori: 215 calories
• Zakudya zopatsa mphamvu: 33g pa
• ulusi: XMUMX magalamu
• Shuga: XMUMX magalamu
• Mafuta: XMUMX magalamu
• Puloteni: 9g pa
• Vitamini D: 299% ya Mtengo Watsiku ndi Tsiku (DV)
• Manganese: 25% ya DV
• Selenium: 27% ya DV
• Vitamini A: 26% ya DV
• Vitamini B12: 25% ya DV
• Riboflavin: 23% ya DV
• Mkuwa: 22% ya DV
• Phosphorous: 22% ya DV

Kuchuluka kwa oats usiku wonse kumaperekanso 12 mpaka 19 peresenti ya mtengo watsiku ndi tsiku wa calcium, iron, magnesium, zinc, thiamine, ndi pantothenic acid.

Oats ali ndi mapuloteni komanso mafuta ambiri kuposa mbewu zina zambiri. Ndiwonso gwero labwino kwambiri la beta-glucan, mtundu wa ulusi womwe umachepetsa njala komanso umalimbikitsa kukhuta (2, 3, 4).

Mwachibadwa, zakudya zomwe zili mu Chinsinsichi zimasiyana malinga ndi mtundu wa mkaka ndi zosakaniza zomwe mungasankhe.

kukonzekera

Kuti mupange oats usiku wonse, ingophatikizani zosakaniza zonse ndi kuziyika mufiriji usiku wonse mu chidebe chopanda mpweya.

Mbeu za oats ndi chia zimayamwa mkaka ndikufewetsa usiku wonse, zomwe zimapangitsa kuti m'mawa uzikhala ngati pudding.

Oats usiku amasungidwa kwa masiku anayi pamene asungidwa mufiriji mu chidebe chopanda mpweya. Izi zikutanthauza kuti mutha kukonzekera mosavuta magawo okulirapo a maphikidwe oyambira ndikuwonjezera zokometsera zomwe mumakonda pazakudya zapagulu sabata yonseyi (5).

chidule

Oats usiku amagwiritsa ntchito zosakaniza zosavuta, zimakhala ndi michere yambiri, zimatha kupangidwa m'magulu akuluakulu, ndipo sizifuna kutentha. Ingosakanizani zosakanizazo, firiji usiku wonse ndikuwonjezera zokometsera zomwe mumakonda m'mawa.

2. Chokoleti Peanut Butter

Maphikidwe a oat  : Kupindika kumeneku pa oats woyambira usiku kumakumbutsa makapu a peanut butter.

Ingowonjezerani 1-2 tbsp. Supuni (15 mpaka 30 ml) ya ufa wa koko ku Chinsinsi chanu cha oats usiku wonse. M'mawa, sakanizani 2 tbsp. Supuni (30 ml) ya peanut batala wachilengedwe komanso pamwamba ndi mtedza wodulidwa, ma raspberries atsopano ndi tchipisi tating'ono ta chokoleti kuti muwonjezere kukoma ndi kapangidwe kake.

Mtedza ndi batala wa peanut zimawonjezera mlingo wa mafuta athanzi ku njira iyi, pamene koko ndi raspberries zimawonjezera antioxidants, mankhwala opindulitsa omwe amathandiza kuteteza thupi lanu ku matenda (6, 7, 8).

chidule

Overnight Oats ndi Chokoleti Peanut Butter ndizomwe zimakhala ndi michere pamaswiti otchuka. Chinsinsichi chimakhala ndi ma antioxidants opindulitsa komanso mafuta abwino.

3. otentha

Pa Chinsinsi ichi cha oats usiku wonse, sinthani mkaka ndi yogati mu Chinsinsi chanu ndi mkaka wa kokonati ndi yogurt ya kokonati.

Kenaka onjezerani ma pecans ochepa, kuwaza ma flakes a kokonati osatsekemera ndi zipatso zomwe zangodulidwa kumene kapena zosungunuka, monga mango, chinanazi kapena kiwi. Refrigerate izo usiku wonse, monga zoyambira Chinsinsi.

Mukhozanso kugwiritsa ntchito zipatso zouma, koma kumbukirani kuwongolera magawo. Monga lamulo, zipatso zouma ziyenera kukhala zocheperapo 2 mpaka 3 kuposa zipatso zomwezo. Sankhani mitundu yopanda mafuta komanso yopanda mafuta (9, 10, 11, 12). Maphikidwe a oat

chidule

Oats a Tropical ndi kupotoza pa njira yachikhalidwe ya oats usiku, yophatikizidwa ndi kokonati. Ingowonjezerani zipatso zatsopano kapena zowonongeka zomwe mwasankha, kapena m'malo mwake ndi zipatso zouma zosatsekemera, zopanda mafuta.

4. Dzungu Spice

Maphikidwe a oat  : Maungu ali ndi ulusi wambiri komanso mavitamini C ndi K. Amawonjezera kukoma kokoma komanso mwina kosayembekezereka ku Chinsinsi cha oats usiku wonse.

Maungu alinso gwero labwino la beta-carotene, mankhwala omwe amachepetsa chiopsezo cha metabolic syndrome. Metabolic syndrome ndi gulu lazinthu zomwe zimalumikizidwa ndi chiwopsezo chowonjezereka cha matenda a shuga a 2 komanso matenda amtima (13).

Kuti mukonzekere izi, onjezerani 1/2 chikho (120 ml) cha dzungu puree ku Chinsinsi chanu cha oats usiku wonse ndikusunga mufiriji usiku wonse. M'mawa, onjezerani supuni ya tiyi (5 ml) ya sinamoni ndi theka la supuni ya tiyi (2,5 ml) ya cloves ndi nutmeg.

chidule

Dzungu Spice Oats ali ndi fiber yambiri, mavitamini, ndi beta-carotene, mankhwala omwe angateteze ku matenda a metabolic ndi matenda ena.

5. Keke ya karoti

Maphikidwe a oat  : Kaloti ali ndi ulusi wambiri ndipo ali ndi index yotsika ya glycemic (GI), zomwe zikutanthauza kuti sangathe kuyambitsa kuchuluka kwa shuga m'magazi akamadya (14, 15).

Monga maungu, ali olemera mu beta-carotene. Thupi lanu limasintha chigawochi kukhala vitamini A, chomwe chili chofunikira pakuwona kwanu, kukula, chitukuko, ndi chitetezo cha mthupi (16).

Kuti mukonzekere mcherewu, ingosakanizani 1/2 chikho (120 ml) kaloti wokazinga, 1/4 chikho (60 ml) zoumba ndi 2 tbsp. Tbsp (30 mL) kirimu wa kirimu kapena cholowa cha kirimu chosakaniza ndi zosakaniza zanu za oat usiku.

Refrigerate usiku wonse ndikuyikapo ndi kaloti watsopano, zoumba zochepa ndi sinamoni kapena allspice m'mawa.

chidule

Carrot Cake Overnight Oats ndi njira ina yabwino kuposa mchere wodzaza ndi shuga. Chinsinsichi ndi gwero labwino la fiber ndi beta-carotene. Popeza kaloti ndi otsika pa index ya GI, mtundu uwu ukhoza kuthandizira kukhazikika kwa shuga wamagazi anu.

6. Mapuloteni Apamwamba a Mint Chokoleti Chips

Mapuloteni ndi michere yomwe imadziwika kuti imachepetsa njala komanso kulimbikitsa kukhuta (17).

Pafupifupi magalamu 13 pa kapu (240 ml), Chinsinsi cha oats usiku chili kale ndi mapuloteni ochepa.

Kuonjezera yoghurt ku Chinsinsi chanu ndikuwonjezera mtedza kapena mbewu kumawonjezera mapuloteni pafupifupi 17 magalamu pa kapu yokonzedwa (240 ml).

Ngati mukufuna zomanga thupi zochulukirachulukira, ganizirani kuphatikiza supuni 1 mpaka 2 (15 mpaka 30 ml) ya ufa wa mapuloteni mumsanganizowo. Izi zidzabweretsa zomanga thupi pafupifupi 20-23 magalamu pa chikho.

Kuti muwonjezere kukoma, onjezerani katsabola kakang'ono ka peppermint ndikukongoletsa ndi sitiroberi omwe angodulidwa kumene, tchipisi tating'ono ta chokoleti ndi masamba ochepa a timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu tonunkhira. Pomaliza, gwiritsani ntchito 1 tsp. Supuni imodzi (5 ml) ya ufa wa spirulina kuti mugwire mtundu wobiriwira wachilengedwe, wokhala ndi michere yambiri.

chidule

Yoguti, mtedza, mbewu, kapena mapuloteni ufa amawonjezera mapuloteni a oats wanu usiku wonse. Kutulutsa kwa peppermint, sitiroberi odulidwa, tchipisi tating'ono ta chokoleti ndi ufa wa spirulina mozungulira izi.

7. Zosangalatsa kulowetsa caffeine

Chinsinsi ichi ndi njira yosangalatsa yopangira chakudya chanu cham'mawa ndi caffeine.

Lowetsani 1 ounce (30 ml) ya mkaka ndi jekeseni wa espresso kapena ingosakanizani 1 tbsp. Tiyi (5 ml) wa khofi wapansi kapena pompopompo wokhala ndi mkaka woyambira.

Izi zimawonjezera 30 mpaka 40 mg wa caffeine ku oats wanu usiku wonse - zokwanira, kafukufuku amasonyeza, kuti mukhale tcheru, kukumbukira kwakanthawi kochepa, ndi nthawi yochitira (18).

Malizitsani Chinsinsichi ndi kusankha kwanu zipatso, mtedza ndi mbewu.

Ngati mumakonda kukoma kwa khofi koma mukufuna kuchepetsa kumwa kwanu kwa khofi, ingolowetsani espresso kapena khofi wapansi ndi mizu ya chicory. Muzu wa chicory wobzalidwa umakoma ngati khofi koma mwachilengedwe mulibe caffeine.

chidule

Kuthira kapu ya espresso kapena supuni ya tiyi (5 ml) ya khofi wothira kapena khofi wapompopompo ku oats usiku kumapangitsa kuti caffeine ikhale yokwanira kudzutsa. Muzu wokazinga wa chicory ndi njira yabwino yopanda caffeine yokhala ndi kukoma kofananako.

Maphikidwe a oat

Maphikidwe a oat  : Oats usiku ndi wathanzi komanso zosavuta kukonzekera.

Zitha kusangalatsidwa ndi kadzutsa kapena zokhwasula-khwasula, zimafuna kukonzekera pang'ono, ndipo ndi njira yachangu ya chakudya.

Oats ausiku amakhalanso osinthasintha modabwitsa, chifukwa kungosintha zowonjezera kumabweretsa maphikidwe osiyanasiyana. Ndiwoyenera kuwonjezera pa kasinthasintha wanu wa chakudya ngati simunatero kale.