Iiresiphi ze-oat : I-oats yasebusuku yenza isidlo sasemini esiguquguqukayo okanye i-snack.

Zinokonwatyiswa zishushu okanye zibandayo kwaye zenziwe kwangaphambi kwexesha ngolungiselelo oluncinci.

Ngaphezu koko, ungancedisa esi sidlo simnandi ngoluhlu lwezithako ezinomsoco ezinceda impilo yakho.

Eli nqaku linika i-7 elula, enomsoco kwaye elula yokupheka i-oatmeal ebusuku.

Iiresiphi ze-oat

1. I-Oats eSisiseko ngobusuku

Uninzi lweeresiphi ze-oatmeal ebusuku zixhomekeke kwizithako ezifanayo.

izithako

• I-oats. L 'ioats Indlela endala isebenza ngcono kwi-oats yasebusuku. Ngexesha elifutshane lokucwina, sebenzisa i-oats ekhawulezayo, kunye nexesha elide, i-oats-cut-cut oats.
• Ubisi. Sebenzisa ubisi lwenkomo okanye ubisi olutyetyisiweyo, olungenasweet, olusekelwe kwizityalo ozikhethileyo kumlinganiselo we-1: 1 kunye ne-oats. Ngokomzekelo, i-1/2 indebe (120 ml) yobisi nge-1/2 indebe (120 ml) ye-oats.
• Imbewu yeChia (ukhetho). Imbewu yeChia isebenza njengeglu ukuze idibanise izithako. Sebenzisa i-1/4 inxalenye yembewu ye-chia kwi-1 inxalenye ye-oats. Umzekelo, sebenzisa i-1/8 indebe (30 ml) yembewu ye-chia nge-1/2 indebe (120 ml) ye-oats.
• Iyogathi (ukhetho). I-yogurt yongeza iprotheni eyongezelelweyo kunye nekhilimu. Sebenzisa ubisi okanye iyogathi esekwe kwisityalo kwaye ulungelelanise ubungakanani kwincasa yakho.
• I-vanilla (ukhetho). Idish ye-vanilla extract okanye i-vanilla bean yongeza i-pop yencasa kwi-oats yakho yobusuku.
• Sweetener (ukhetho). Isiraphu encinci ye-maple, ii-date ezi-2-3 ezinqunqiweyo okanye isiqingatha sebhanana ephothiweyo inokuyolisa i-oats yobusuku.

isondlo

Oats ubusuku bonke ngumthombo obalaseleyo wezondlo ezininzi.

Enye ikomityi elungisiweyo (240 ml) yeresiphi esisiseko kusetyenziswa ubisi lwenkomo eyi-2% kwaye ngaphandle kwezithako ezikhethwayo ibonelela ngokulandelayo (1):

• I khalori: 215 calories
• Iicarbohydrates: 33 grams
• Ifayibha: Iigrama ezingama-4
• Iiswekile: Iigrama ezingama-7
• Amafutha: Iigrama ezingama-5
• Iprotheni: 9 grams
• Vitamin D: I-299% yexabiso losuku (DV)
• Imanganizi: I-25% ye-DV
• Iselenium: I-27% ye-DV
• Vitamin A: I-26% ye-DV
• I-Vitamin B12: I-25% ye-DV
• Riboflavin: I-23% ye-DV
• Ubhedu: I-22% ye-DV
• Iphosphorus: I-22% ye-DV

Esi sixa see-oats zasebusuku sikwabonelela nge-12 ukuya kwi-19 ekhulwini lexabiso lemihla ngemihla le-calcium, i-iron, i-magnesium, i-zinc, i-thiamine ne-pantothenic acid.

I-oats ineprotheyini eninzi kunye namafutha kunezinye iinkozo ezininzi. Zikwangumthombo ogqwesileyo we-beta-glucan, uhlobo lwefiber olunciphisa indlala kwaye lukhuthaze iimvakalelo zokuzala (2, 3, 4).

Ngokwemvelo, umxholo wezondlo kule recipe uyahluka ngokuxhomekeke kuhlobo lobisi kunye nezithako ozikhethelayo okhetha ukuzifaka.

ukulungiselela

Ukwenza i-oats yobusuku, vele udibanise zonke izithako kwaye uzifake efrijini ngobusuku kwisitya esingangeni moya.

I-oats kunye nembewu ye-chia ifunxa ubisi kwaye ithambe ngobusuku, ibangele ukuthungwa okufana ne-pudding ngentsasa elandelayo.

I-oats yasebusuku iya kuhlala ukuya kutsho kwiintsuku ezine xa ifakwe efrijini kwisingxobo esingangeni moya. Oku kuthetha ukuba ungalungiselela ngokulula iinxalenye ezinkulu zeresiphi yesiseko kwaye wongeze iitoppings zakho ozithandayo kwiinkonzo zomntu ngamnye iveki yonke ngokwahlukeneyo (5).

isishwankathelo

I-oats yobusuku isebenzisa izithako ezilula, i-nutrient-rich, ingenziwa kwiibhetshi ezinkulu, kwaye ayifuni ukufudumeza. Hlanganisa nje izithako, faka efrijini ubusuku bonke kwaye wongeze izinto ozithandayo kusasa.

2. Ibhotolo yePeanut yetshokholethi

Iiresiphi ze-oat  : Le twist kwi-oats esisiseko yobusuku ikhumbuza iikomityi zebhotolo yamandongomane.

Yongeza nje i-1-2 tbsp. Icephe (i-15 ukuya kwi-30 ml) ye-cocoa powder kwiresiphi yakho ye-oats yobusuku obusisiseko. Ekuseni, xuba i-2 tbsp. Icephe (30 ml) yebhotolo ye-peanut yendalo kunye nephezulu kunye namandongomane anqunqiweyo, amaqunube amatsha kunye neechips zetshokolethi ezincinci zokongeza incasa kunye nokuthungwa.

Amandongomane kunye nebhotela ye-peanut yongeza umthamo wamafutha anempilo kule recipe, ngelixa i-cocoa kunye ne-raspberries yongeza i-antioxidants, iikhompawundi ezincedo ezinceda ukukhusela umzimba wakho kwizifo (6, 7, 8).

isishwankathelo

I-Oats yasebusuku ene-Chocolate Peanut Butter yi-twist etyebileyo ngezondlo kwilekese edumileyo. Le recipe isisityebi ngokukodwa kwi-antioxidants enenzuzo kunye namafutha anempilo.

3. kweleenjiko

Kule recipe ye-oats yasebusuku, buyisela ubisi kunye neyogathi kwiresiphi yakho esisiseko ngobisi lwekhokhonathi kunye ne-coconut yoghurt.

Emva koko yongeza i-pecans encinci, ufefe iiflekhi zekhokhonathi ezingenaswekile kunye neziqhamo ezisandul 'ukunqunyulwa okanye ezinyibilikisiweyo zetropiki, ezifana nemango, ipayinapile okanye i-kiwi. Yifake efrijini ngobusuku, njenge-recipe eyisiseko.

Ungasebenzisa iziqhamo ezomisiweyo, kodwa khumbula ukusebenzisa ulawulo lwesahlulo. Njengomgaqo oqhelekileyo, ukuhanjiswa kweziqhamo ezomisiweyo kufuneka kube ngama-2 ukuya kuma-3 amancinci kunokusebenza okufanayo kweziqhamo ezitsha. Khetha iintlobo ezingenaswiti kunye neoli-free (9, 10, 11, 12). Iiresiphi ze-oat

isishwankathelo

I-Oats yaseTropiki yi-twist kwiresiphi yesiko ye-oats yasebusuku, efakwe kwikhokhonathi. Yongeza ngokulula iziqhamo ezitsha okanye ezincitshisiweyo ozikhethileyo, okanye ubeke endaweni yayo ngokukhonza okuncinci kweziqhamo ezomisiweyo ezingenaswekile, ezingenaoyile.

4. Ithanga Spice

Iiresiphi ze-oat  : Amathanga aphezulu kwifiber kunye nevithamini C kunye no-K. Badibanisa i-flavour ecebileyo kwaye mhlawumbi engalindelekanga kule recipe ye-oats yobusuku.

Amathanga akwangumthombo olungileyo we-beta-carotene, ikhompawundi enokunciphisa umngcipheko we-metabolic syndrome. I-Metabolic syndrome liqela leemeko ezinxulumene nomngcipheko okhulayo wohlobo lwe-2 yeswekile kunye nesifo senhliziyo (13).

Ukulungiselela le recipe, yongeza i-1/2 indebe (i-120 ml) ye-puree yethanga kwi-recipe yakho ye-oats esisiseko yobusuku kwaye ugcine efrijini ubusuku bonke. Ekuseni, sebenzisa i-teaspoon (5 ml) yesinamoni kunye nesiqingatha se-teaspoon (2,5 ml) ye-cloves yomhlaba kunye ne-nutmeg.

isishwankathelo

Overnight Pumpkin Spice Oats zizityebi kwifiber, iivithamini, kunye ne-beta-carotene, ikhompawundi enokukhusela kwi-metabolic syndrome kunye nezifo ezinxulumene nazo.

5. Ikeyiki yomnqatha

Iiresiphi ze-oat  : Izaqathe ziphezulu kwi-fiber kwaye zine-index ye-glycemic ephantsi (GI), oku kuthetha ukuba akunakwenzeka ukuba kubangele i-sugar spike emva kokutya (14, 15).

Njengamathanga, atyebile kwi-beta-carotene. Umzimba wakho uguqula le ngqungquthela ibe yi-vitamin A, ebalulekileyo kumbono wakho, ukukhula, uphuhliso, kunye nokusebenza komzimba (16).

Ukulungiselela le dessert ethandwayo enesondlo, xuba nje i-1/2 indebe (120 ml) iminqathe egayiweyo, 1/4 indebe (60 ml) iirasins kunye ne-2 tbsp. I-Tbsp (30 mL) yetshizi yekhrimu okanye indawo yetshizi ekhrimu kunye nezithako zakho ezisisiseko se-oat ebusuku.

Uyifake efrijini ngobusuku kwaye uyiphakamise ngee-karoti ezitsha, iirasins ezimbalwa kunye ne-pinch ye-sinamoni okanye i-allspice ekuseni.

isishwankathelo

I-Carrot Cake Overnight Oats yeyona ndlela ilungileyo kwidessert eneswekile. Iresiphi ngumthombo olungileyo wefiber kunye ne-beta-carotene. Ekubeni izaqathe ziphantsi kwisalathisi se-GI, le nguqulo inokunceda ukuzinzisa iswekile yegazi.

6. IiChips zeChocolate zeMint ezineProtein ephezulu

Iprotheyini sisondlo esaziwa ngokunciphisa indlala kunye nokukhuthaza iimvakalelo zokuhlutha (17).

Malunga ne-13 grams ngekomityi nganye (240 ml), iresiphi esisiseko ye-oats yobusuku sele iqulethe idosi ephakathi yeprotheyini.

Ukongeza i-yoghurt kwiresiphi yakho kwaye uyifake ngamandongomane okanye imbewu inyuse ngakumbi umxholo weprotheyini malunga ne-17 grams ngekomityi elungiselelwe (240 ml).

Ukuba ukhetha iprotheyini eninzi, cinga ukufaka i-1 ukuya kwi-2 yecephe (15 ukuya kwi-30 ml) yomgubo weprotheni kumxube. Oku kuya kuzisa isiqulatho seprotheyini malunga ne-20-23 grams ngekomityi nganye.

Ukufumana incasa eyongezelelweyo, yongeza i-dash ye-peppermint extract kwaye uhombise ngamaqunube asandul 'ukusikwa, itshokolethi encinci kunye namagqabi ambalwa e-mint. Ekugqibeleni, sebenzisa i-1 tsp. I-5 tsp (XNUMX ml) ye-spirulina powder yokuthintela kwendalo, umbala oluhlaza ocebileyo wezondlo.

isishwankathelo

Iyogathi, amandongomane, imbewu, okanye umgubo weprotheyini yonyusa umxholo weprotheyini yeoyile yakho yobusuku obunye. Ukutshiza kwencindi yepeppermint, amaqunube asikiweyo, itshokolethi encinci yeetshiphusi kunye nomgubo wespirulina ujikeleza le recipe.

7. Umdla wokufaka icaffeine

Le recipe yindlela enomdla yokufaka isidlo sakusasa sakho nge-caffeine.

Faka endaweni ye-1 ounce (30 ml) yobisi kunye nokudubula kwe-espresso okanye ngokulula udibanise i-1 tbsp. Iti (5 ml) yekofu ephantsi okanye ekhawulezayo enobungakanani bokuqala bobisi.

Oku kwongeza i-30 kwi-40 mg ye-caffeine kwi-oats yakho yobusuku - ngokwaneleyo, uphando lubonisa, ukuphucula ukuphaphama, ukukhumbula ixesha elifutshane, kunye nexesha lokuphendula (18).

Gqibezela le recipe ngokukhetha kwakho iziqhamo ezitsha, amandongomane kunye nembewu.

Ukuba uyayithanda incasa yekofu kodwa ufuna ukunciphisa i-caffeine yakho, vele ubeke indawo ye-espresso okanye ikofu ephantsi kunye nengcambu ye-chicory yomhlaba. Ingcambu ye-chicory evundiweyo incasa njengekofu kodwa ngokwemvelo ayina-caffeine.

isishwankathelo

Ukongeza ikomityi ye-espresso okanye itispuni (5 ml) yekofu engqutywayo okanye ikofu ekhawulezileyo kwi-oats yasebusuku ikunika icaffeine eyaneleyo ukukuvusa. Ingcambu ye-chicory eyosiweyo kunye neyomhlaba yinto efanelekileyo ye-caffeine-free kunye nencasa efanayo.

Iiresiphi ze-oat

Iiresiphi ze-oat  : I-oats yobusuku isempilweni kwaye kulula ukuyilungisa.

Zingonwatyelwa isidlo sakusasa okanye i-snack, zifuna ukulungiswa okuncinci, kwaye ziyindlela yokutya okukhawulezayo.

Ii-oats zasebusuku zikwaguquguquka ngendlela emangalisayo, njengoko ukutshintsha nje i-toppings kukhokelela kwiindlela ezininzi zokupheka. Bafanelekile ukongeza kwi-rotation yakho yokutya ukuba awukenzi.