7 Inonaka uye Hutano Manheru Oats Mapoka

Zvemukati

• 1. Basic oats oats
• Zvinoshandiswa
• Chikafu
• Kugadzirira
• 2. Chocolate nzungu ruomba
• 3. Tropical
• 4. Manhanga manhanga
• 5. Karoti keke
• 6. Yakakwira-protein mint chokoreti chip
• 7. Kofi-yakapinza
• Chinokosha

Manheru oats anogadzira chisvusvuro chisingaenzanisike kana tudyo.

Vanogona kunakidzwa kudziya kana kutonhora uye kugadzirirwa mazuva pamberi nepashoma prep.

Zvakare, iwe unogona kukwirisa chikafu ichi chinonaka neakasiyana ezvehutano zvinovaka muviri zvinobatsira hutano hwako.

Ichi chinyorwa chinopa zvinomwe zvinonaka, zvinovaka muviri, uye zvakapusa husiku oats mabikirwo.

1. Basic oats oats

Mazhinji husiku husiku oat mapepa akavakirwa pane zvakafanana zvigadzirwa.

Zvinoshandiswa

• Oats. Oats echinyakare anoshanda zvakanyanya kune oats ehusiku. Kuti uwane nguva ipfupi, uchimhanya oats, uye kune imwe yakareba, shandisa oats-akacheka oats.
• Mukaka. Shandisa mukaka wemombe kana wakakomberedzwa, usina shuga, mukaka-wakasikwa wemukaka wesarudzo yako pachiyero che1: 1 neoats. Semuenzaniso, 1/2 mukombe (120 ml) yemukaka pa 1/2 mukombe (120 ml) yeoats.
• Chia mbeu (kusarudza). Mbeu dzeChia dzinoshanda seglue kusunga izvo zvinoshandiswa. Shandisa 1/4 chikamu chia mbeu pa1 chikamu oats. Semuenzaniso, shandisa 1/8 mukombe (30 ml) chia mbeu pa 1/2 mukombe (120 ml) oats.
• Yogati (inosarudzika). Yogati inowedzera mamwe mapuroteni uye kuchena. Shandisa dairy kana chirimwa-chakavakirwa yogati uye gadzirisa huwandu kune zvaunofarira.
• Vanilla (inosarudzika). Dhishi revanilla rinotora kana bhinzi yevanilla inowedzera kubata kwekunaka kune oats ako ehusiku.
• Sweetener (kusarudza). Chidimbu chemepuri, madhiri akachekwa 2-3, kana hafu bhanana rakachekwa rinogona kutapira oats ako ehusiku.
  

Chikafu

Manheru oats ndiyo sosi yakanaka yezvakawanda zvinovaka muviri.

Imwe kapu yakagadzirirwa (240 ml) yeresipi yakakosha inogadzirwa ne2% yemukaka wemombe uye isina zvekusarudzika zvigadzirwa inopa zvinotevera ():

• Makorori: 215 macalorie
• Carbs: 33grams
• Fiber: 4 magiramu
• Zvinyuchi: 7 magiramu
• Mafuta: 5 magiramu
• Mapuroteni: 9grams
• Vhitamini D: 299% yeiyo Zuva Nezuva Kukosha (DV)
• Manganese: 25% yeiyo DV
• Selenium: 27% yeiyo DV
• Vhitamini A: 26% yeiyo DV
• Vhitamini B12: 25% yeiyo DV
• Riboflavin: 23% yeiyo DV
• Mhangura: 22% yeiyo DV
• Phosphorus: 22% yeiyo DV

Iyi huwandu hweoats yehusiku inopawo 12-19% yeDV yecalcium, iron, magnesium, zinc, thiamine, uye pantothenic acid.

Oats ane mamwe mapuroteni uye mafuta kupfuura mamwe akawanda zviyo. Iwo zvakare anonyanya kunaka sosi ye beta glucan, mhando ye fiber inoderedza nzara uye inosimudzira manzwiro ekuzara (,,).

Zvinonzwisisika, izvo zvinovaka muviri zvemuto uyu zvinosiyana zvichienderana nerudzi rwemukaka uye nezvisarudzo zvaunosarudza kusanganisira.

Kugadzirira

Kugadzirira oats ako ehusiku, ingo sanganisa zvese zvinoshandiswa uye woisa firiji usiku hwese mumudziyo usina kudzivirira.

Oats uye mbeu dzechia dzinonyorova mukaka uye dzinopfava husiku hwese, zvichipa pudding-senge dhizaini inouya mangwanani anotevera.

Manheru oats anochengeta kusvika mazuva mana kana firiji iri mumudziyo usina kudzivirira. Izvi zvinoreva kuti iwe unogona nyore batch-gadzirira zvikamu zvakakura zveiyo base recipe uye wedzera ako aunofarira matopping kune akasarudzika zvikamu mukati mevhiki rese kusiana (5).

Manheru oats anoshandisa zvinyorerwo, akapfuma mune zvakawanda zvinovaka muviri, anogona kugadzirwa mumabhata makuru, uye haadi chero kupisa. Ingosanganisa izvo zvinoshandiswa, firiji usiku hwese, uye wedzera zvaunofarira toppings mangwanani.

2. Chocolate nzungu ruomba

Iyi misiyano yezvakakosha oats yehusiku inoyeuchidza yeakakurumbira kurapa nzungu bhata makapu.

Ingo wedzera 1-2 tbsp (15-30 ml) yecocoa poda kune yako yakakosha husiku oats recipe. Mangwanani, sanganisa mu 2 tbsp (30 ml) yemhando yenzungu nzungu uye pamusoro nenzungu dzakatemwa, raspberries nyowani, uye mini chokoreti machipisi ekuwedzera kunhuhwirira uye magadzirirwo.

Nzungu uye nzungu ruomba zvinowedzera mwero wemafuta ane hutano kune ino kamukira apo cocoa uye raspberries zvinowedzera antioxidants, zvinova zvinobatsira zvinobatsira zvinodzivirira muviri wako kubva kuzvirwere (,,).

Chokoreti-nzungu-bhotela husiku husiku oats ane hupfumi-inotora inotapira inozivikanwa. Iyi yekubheka yakanyanya kupfuma mune anobatsira antioxidants nemafuta ane hutano.

3. Tropical

Kune ino inotonhorera husiku oats recipe, chinja mukaka uye yogati mune yako yekutanga recipe yekokonati mukaka uye coconut yogati.

Wobva waisa pamusoro nemaoko mashoma emapecans, kusasa makokonati asina kutapira, uye uchangobva kutemwa kana kutsetseka michero yetropiki senge mango, chinanazi, kana kiwi. Refrigerate iyo husiku humwe chete senge yekutanga base.

Iwe unogona zvakare kushandisa michero yakaomeswa, asi yeuka kushandisa chikamu chikamu kudzora. Kazhinji, chikamu chemichero yakaomeswa chinofanira kunge chiri chidiki kakapetwa ka3-3 pane chikamu chimwe chete chemuchero mutsva. Sarudza mhando dzisina kutapira, dzisina mafuta (,,,).

Tropical oats ikokonati-yakamisikidzwa musiyano weiyo yechinyakare husiku oats recipe. Ingo wedzera chitsva kana chakatsetseka chibereko chesarudzo yako, kana kuchinjanisa chibereko chitsva chechikamu chidiki chemuchero usina shuga, usina mafuta.

4. Manhanga manhanga

Manhanga akakwirira mune fiber uye mavitamini C uye K. Vanowedzera hwakapfuma uye pamwe husingatarisirwe kuravira kune ino yehusiku oats recipe.

Manhanga zvakare yakanaka sosi ye beta carotene, kemikari inogona kudzora njodzi yako ye metabolic syndrome. Metabolic syndrome isumbu remamiriro akabatanidzwa nenjodzi yakawedzera yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo ().

Kuti uite iyi recipe, wedzera 1/2 mukombe (120 ml) yemakungu purée kune yako yekutanga husiku oats recipe uye firiji iyo husiku. Mangwanani, mwaka nemutepuni (5 ml) yesinamoni nehafu yetiipuni (2.5 ml) imwe neimwe yevhavha yevhu uye nutmeg.

Pumpkin-spice husiku husiku oats ane hupfumi mufibre, mavitamini, uye beta carotene, chinhu chinogona kudzivirira kurwisa metabolic syndrome uye nezvirwere zvakabatana.

5. Karoti keke

Makarotsi akafuma nefibre uye anodzika pasi paiyo glycemic index (GI), zvinoreva kuti havawanzokonzeresa shuga yeropa mushure mekudya kwavo (14,).

Saizvozvo kune manhanga, ivo vakapfuma mu beta carotene. Muviri wako unoshandura chinoumba ichi kuita vhitamini A, iyo yakakosha pakuona kwako, kukura, kukura, uye immune system ().

Kugadzirira izvi zvinovaka muviri kutora dhizeti yakakurumbira, ingo sanganisa 1/2 mukombe (120 ml) yemakaroti akapwanywa, 1/4 mukombe (60 ml) yemazambiringa akaomeswa, uye 2 tbsp (30 ml) yekirimu chizi kana kirimu chizi kutsiva nezvako zvakakosha zvehusiku husiku zvigadzirwa.

Refrigerate iyo usiku humwe, uye uigadzire nekatsva shredded karoti, mashoma mazambiringa, uye kusasa sinamoni kana allspice mangwanani.

Karoti-keke husiku oats ndiyo imwe nzira yakakura kune yakashuga-yakazara dessert. Iyo yekubheka ndeye yakanaka sosi ye fiber uye beta carotene, uye kupihwa iyo karoti inodzika yakadzika pane iyo GI index, iyi vhezheni inogona kubatsira kudzikamisa yako mashuga eropa.

6. Yakakwira-protein mint chokoreti chip

Protein chinhu chinovaka muviri chinozivikanwa kuderedza nzara uye kukurudzira manzwiro ekuzara ().

Iine akakomberedza 13 magiramu pamukombe (240 ml), iyo yakakosha yeusiku oats recipe yatove neyakaenzana muyero weprotein.

Kuwedzera yogati kukireshi yako uye kuidzikisa nenzungu kana mbeu zvinowedzera kuwedzera mapuroteni kusvika kumagiramu gumi nemanomwe pamukombe wakagadzirwa (240 ml).

Kana iwe uchizoda yakatowanda mapuroteni, funga kubatanidza 1-2 mashupuni (15-30 ml) yeprotein yeupfu kune musanganiswa. Izvi zvinounza mapuroteni zvirimo kusvika kungangoita 20-23 gramu pamukombe.

Kuti uwedzere kunhuhwirira, wedzera dash peppermint mushoma uye pamusoro payo neswiti yakatswanyika, mini chokoreti machipisi, uye mashoma mindi mashizha. Pakupedzisira, shandisa 1 tsp (5 ml) ye spirulina poda kune yakasikwa, inoguta-yakafuma-bata yegreen ruvara.

Yogati, nzungu, mhodzi, kana puroteni poda inowedzera mapuroteni ehukama hwehusiku hwako. Dhishi repepermint yakabviswa, yakatemwa sitirobheri, mini chokoreti machipisi, uye spirulina poda inopedza iyi recipe.

7. Kofi-yakapinza

Iyi kamukira inzira inonakidza yekuisa chikafu chako chamangwanani ne caffeine.

Chinopa 1 ounce (30 ml) yemukaka nepfuti ye espresso, kana kungosanganisa 1 tsp (5 ml) yevhu kana kofi yekukasira ine huwandu hwepakutanga hwemukaka.

Izvi zvinowedzera 30-40 mg ye caffeine kune oats ako ehusiku - huwandu uhwo hunoratidzwa nekutsvagisa hunogona kukwana kuti uvandudze kusvinura, kurangarira kwenguva pfupi, uye nguva yekuita ().

Tungamira pamusoro penzira iyi nesarudzo yako yemichero mitsva, nzungu, uye mhodzi.

Kana iwe uchida kuravira kwekofi asi uchida kudzikamisa kudya kwako kwea caffeine, ingo tsivisa espresso kana kofi yepasi ine pasi chicory midzi. Yakabikwa chicory midzi inofarira zvakafanana nekofi asi yakasikwa ine caffeine-isina.

Kuwedzera pfuti ye espresso kana 1 tsp (5 ml) yevhu kana kofi ipapo kune oats ako ehusiku anoipinza necaffeine yakakwana kuti ikumutse. Yakakangwa, pasi chicory midzi yakanaka yakanaka isina caffeine-isina imwe tambo.

Chinokosha

Manheru oats ane hutano uye akareruka kugadzirira.

Vanogona kunakirwa pakudya kwemangwanani kana sechikafu chekudya, zvinoda kushomeka kwepamberi, uye inguva yekuchengetedza nguva yekudya.

Manheru oats zvakare anoshamisa akasiyana-siyana, sekungochinjisa iyo toppings inopa goho kune akakura akasiyana mabikirwo. Ivo vakakodzera kuwedzera kune yako yekutenderera kutenderera kana usati wambozviita kare.