I-7 Iitoti zokupheka ezinencasa kunye nezisempilweni

Umxholo

• 1. I-oats ezisisiseko ebusuku
• Izithako
• Isondlo
• Ukulungiselela
• 2. Ibhotolo yamandongomane yetshokholethi
• 3. iTropiki
• 4. Izinongo zethanga
• 5. Ikhekhe lekherothi
• 6. I-chip ye-chocolate ye-protein ephezulu
• 7. Ukufakwa ikofu
• Umgca wezantsi

I-oats yasebusuku yenza isidlo sakusasa esimangalisayo okanye esincinci.

Banokonwabela ukufudumala okanye ukubanda kunye neentsuku ezilungiselelwe kwangaphambili kunye nokulungiselela okuncinci.

Ngaphaya koko, ungasongamela esi sidlo simnandi kunye noluhlu lwezithako ezinesondlo ezinceda impilo yakho.

Eli nqaku libonelela ngeendlela ezisixhenxe ezimnandi, ezinesondlo kunye neendlela ezilula zokupheka ii-oats.

1. I-oats ezisisiseko ebusuku

Uninzi lweendlela zokupheka ii-oats zisekwe kwizithako ezimbalwa ezifanayo.

Izithako

• Oats. Ii-oats ezindala zisebenza kakuhle kwii-oats zobusuku bonke. Ixesha elifutshane lokufunxa, sebenzisa i-oats ekhawulezayo, kunye nexesha elide, sebenzisa i-oats esikwe ngentsimbi.
• Ubisi. Sebenzisa ubisi lweenkomo okanye ubisi olunqatyisiweyo, olungenaswekile, olusekwe kwizityalo olukhethileyo kumyinge we-1: 1 kunye ne-oats. Umzekelo, ikomityi ye-1/2 (120 ml) yobisi ngekomityhi nganye ye-1/2 (120 ml) ye-oats.
• Imbewu yeChia (ngokuzithandela). Imbewu ye-Chia isebenza njengeglue ukubopha izithako. Sebenzisa i-1/4 yenxalenye ye-chia imbewu nge-1 ye-oats. Umzekelo, sebenzisa ikomityi ye-1/8 (30 ml) ye-chia nge-1/2 yekomityi (120 ml) ye-oats.
• I-yogurt (ukhetho). I-yogurt yongeza iprotheyini eyongezelelweyo kunye nokucoceka. Sebenzisa ideri okanye iyogathi esekwe kwisityalo kwaye uhlengahlengise isixa kukhetho lwakho.
• IVanilla (ngokuzithandela). I-dash ye-vanilla extract okanye i-vanilla bean yongeza umnqweno we-flavour kwi-oats yakho yasebusuku.
• I-Sweetener (ngokuzithandela). Isiraphu encinci yemephu, iintsuku ezi-2-3 ezinqunqiweyo, okanye isiqingatha sebhanana ecoliweyo inokuyithambisa i-oats yasebusuku.
  

Isondlo

Ioats zobusuku zingumthombo omkhulu wezakha mzimba.

Ikomityi enye elungisiweyo (240 ml) yeresiphi esisiseko eyenziwe nge-2% yobisi lwenkomo kwaye ngaphandle kwezithako ozikhethelayo inika oku kulandelayo ():

• Iikhalori: Iikhalori ezingama-215
• IiCarbs: Iigrama ezingama-33
• Ifayibha: 4 iigrem
• Iswekile: 7 iigrem
• Amafutha: 5 iigrem
• Iprotheni: 9grams
• Vitamin D: I-299% yeXabiso lemihla ngemihla (DV)
• Imanganizi: Iipesenti ezingama-25 ze-DV
• Selenium: Iipesenti ezingama-27 ze-DV
• Vitamin A: Iipesenti ezingama-26 ze-DV
• Vitamin B12: Iipesenti ezingama-25 ze-DV
• URiboflavin: Iipesenti ezingama-23 ze-DV
• Ibhrasi: Iipesenti ezingama-22 ze-DV
• Iphosphorus: Iipesenti ezingama-22 ze-DV

Eli xabiso le-oats yobusuku linikezela nge-12-19% ye-DV ye-calcium, isinyithi, i-magnesium, i-zinc, i-thiamine kunye ne-pantothenic acid.

I-Oats iqulethe iiprotheyini kunye namanqatha amaninzi kunezinye iinkozo. Ikwangumthombo olungileyo we-beta glucan, uhlobo lwefayibha olwehlisa indlala kwaye lukhuthaze iimvakalelo zokugcwala (,,).

Ngokwendalo, umxholo wesondlo waleresiphi uyahluka ngokuxhomekeka kuhlobo lobisi kunye nezinto ozikhethayo ukubandakanya.

Ukulungiselela

Ukulungiselela ii-oats zakho zobusuku bonke, vele udibanise zonke izithako kunye nokuzifaka efrijini ubusuku bonke kwisitya esingangeni moya.

I-oats kunye nembewu ye-chia iyalunyuza ubisi kwaye ithambe ubusuku bonke, ivelise ubume obunje nge-pudding beza kusasa.

I-oats yasebusuku igcina kangangeentsuku ezine xa ifriji kwisikhongozeli esingangeni moya. Oko kuthetha ukuba ungalula ngokulula-ukulungiselela iinxalenye ezinkulu zendlela yesiseko kunye nokongeza iziqwenga zakho ozithandayo kwizabelo ezizodwa kuyo yonke iveki yomahluko (5).

I-oats yasebusuku isebenzisa izithako ezilula, zityebile kwizondlo ezininzi, zingenziwa ngeebhetshi ezinkulu, kwaye azidingi kufudumeza. Xuba nje izithako, ubeke efrijini ubusuku bonke, kwaye ungeze ii-toppings zakho ozithandayo kusasa.

2. Ibhotolo yamandongomane yetshokholethi

Oku kwahluka kwe-oats ezisisiseko ngobusuku kukhumbuza ezithandwayo zokuphatha iikomityi zebhotela yamandongomane.

Yongeza nje i-1-2 tbsp (15-30 ml) yomgubo wecocoa kwiresiphi yakho esisiseko yobusuku. Ngentsasa, xuba kwi-2 tbsp (30 ml) yebhotolo yendalo yamandongomane ngaphezulu kunye namandongomane aqingqiweyo, iirasibisi ezintsha, kunye neetshiphusi ezincinci ze-mini ukunambitheka okungaphezulu kunye nokuthungwa.

Amandongomane kunye nebhotolo yamandongomane yongeza idosi yamafutha asempilweni kule recipe ngelixa iicocoa kunye namaqunube zongeza iiantioxidants, eziluncedo ekuncedeni ukukhusela umzimba wakho kwizifo (,,).

I-chocolate-peanut-bhotela ngobusuku oats zizityebi ezinesondlo zithatha iswiti ethandwayo. Le recipe ityebile ngokukodwa kwi-antioxidants kunye neoli enempilo.

3. iTropiki

Kule recipe ye-oats ye-tropical ubusuku bonke, tshintsha ubisi kunye ne-yogurt kwiresiphi yakho esisiseko yobisi lwekhokhonathi kunye neyogathi yekhokhonathi.

Emva koko uyiphakamise ngee-pecans, ufefe iicoconut ezingenaswekile, kunye neziqhamo ezisandula ukusikwa okanye ezilahliweyo ezinje ngemango, ipayina, okanye i-kiwi. Isifriji ngobusuku obunje ngeresiphi yesiseko.

Unokusebenzisa iziqhamo ezomisiweyo, kodwa khumbula ukusebenzisa ulawulo lwesahlulo. Ngokubanzi, isahlulo seziqhamo ezomisiweyo kufuneka sibe sincinci kumaxesha ama-2-3 kunesiqingatha esinye seziqhamo ezitsha. Khetha iintlobo ezingenaswekile, ezingenasoyile (,,,).

I-oats yetropiki yicoconut-ifake okwahlukileyo kweresiphi yemveli yobusuku oats. Yongeza nje isiqhamo esitsha okanye esityhafileyo osithandayo, okanye utshintshe iziqhamo ezitsha ngenxalenye encinci yeziqhamo ezingenaswekile, ezingenasoyile.

4. Izinongo zethanga

Amathanga aphezulu kwifayibha kunye neevithamini C kunye noK. Zongeza incasa etyebileyo mhlawumbi engalindelekanga kule recipe yehabile yobusuku bonke.

Amathanga nawo angumthombo olungileyo we-beta carotene, ikhompawundi enokunciphisa umngcipheko wesifo se-metabolic syndrome. I-Metabolic syndrome liqela leemeko ezinxulunyaniswa nomngcipheko okhulayo wohlobo lweswekile yesi-2 kunye nesifo sentliziyo ().

Ukwenza le recipe, yongeza i-1/2 indebe (i-120 ml) ye-pumpkin purée kwi-recipe ye-oats yasebusuku kunye nefriji ngobusuku bonke. Ngentsasa kusasa, mnike itispuni (5 ml) yesinamon kunye nesiqingatha setispuni (2.5 ml) nganye yeekharafu zomhlaba kunye nenutmeg.

I-pumpkin-spice ubusuku oats ityebile kwi-fiber, iivithamini, kunye ne-beta carotene, ikhompawundi enokukhusela isifo se-metabolic syndrome kunye nezifo ezinxulumene noko.

5. Ikhekhe lekherothi

Iikherothi zityebile kwifayibha kwaye zikwinqanaba eliphantsi kwisalathiso se-glycemic index (GI), okuthetha ukuba mancinci amathuba okubangela iswekile egazini emva kokuba uzityile (14,).

Ngokufanayo namathanga, zizityebi kwi-beta carotene. Umzimba wakho uguqula eli khompawundi libe yivitamin A, ebalulekileyo kumbono wakho, ukukhula, ukukhula, kunye nokusebenza komzimba ().

Ukulungiselela oku kutya kunesondlo kwi-dessert ethandwayo, xuba nje ikomityi ye-1/2 (120 ml) yeminqathe eyosiweyo, ikomityi ye-1/4 (i-60 ml) yeerasentyisi, kunye ne-2 tbsp (30 ml) yetshizi yamasi okanye itshizi ngezinto ezisisiseko zeoats zobusuku.

Ifriji ngobusuku bonke, kwaye uyihombise ngomnqatha osanda kutsha, iidiliya ezimbalwa, kunye nokufafaza isinamon okanye i-allspice kusasa.

Ikherothi-ikeyiki ngobusuku oats yeyona ndlela ifanelekileyo yokufumana idessert eneswekile. Iresiphi ingumthombo olungileyo wefayibha kunye ne-beta carotene, kwaye inikwe inqanaba lokuba iminqathe iphantsi kwisalathiso se-GI, le nguqulo inokunceda ukuzinzisa amanqanaba eswekile yegazi.

6. I-chip ye-chocolate ye-protein ephezulu

Iprotein sisakha-mzimba esaziwa ukunciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala ().

Ngeenxa zonke iigram ezili-13 ngekomityi nganye (240 ml), iresiphi ye-oats esisiseko ngobusuku sele inedosi yeprotein.

Ukongeza iyogurt kwiresiphi yakho kunye nokuyityabeka ngamandongomane okanye iimbewu kuqhubela phambili ukukhulisa umxholo weprotein ukuya kuthi ga kwi-17 yeegramu ngekomityi elungisiweyo (240 ml).

Ukuba ukhetha iiprotein ezingakumbi, cinga ngokudibanisa 1-2 amacephe (15-30 ml) womgubo weprotein kumxube. Oku kuyakuzisa umxholo weprotein ukuya kuthi ga kwi-20-23 gram ngekomityi nganye.

Nge-flavour eyongezelelweyo, yongeza i-dash ye-peppermint extract kwaye uyibeke phezulu ngamaqunube asandulweyo, iichips zeetshokholethi ezincinci, kunye namagqabi ambalwa eminti. Okokugqibela, sebenzisa i-1 tsp (5 ml) ye-spirulina powder yokuthinta kwendalo, ukutyeba okunotyebileyo ngombala oluhlaza.

I-yogurt, amandongomane, iimbewu, okanye iprotein powder yonyusa umxholo weprotein yee-oats zakho zobusuku bonke. Idash yokukhutshwa kwepepermint, iscrberries esikiweyo, iichips zeetshokholethi ezincinci, kunye ne-spirulina powder ezalisa leresiphi.

7. Ukufakwa ikofu

Le recipe yindlela enomdla yokutya kwasekuseni kunye ne-caffeine.

Thabatha i-ounce enye (30 ml) yobisi ngefoto ye-espresso, okanye xuba nje i-1 tsp (5 ml) yomhlaba okanye ikofu ekhawulezileyo nenani lobisi lobisi.

Oku kongeza ama-30-40 mg we-caffeine kwii-oats zakho zobusuku bonke-isixa esibonisa ukuba uphando lunokwanela ukuphucula ukuphapha, ukukhumbula ixesha elifutshane, kunye nexesha lokuphendula ().

Phezulu le recipe ngokukhetha kwakho iziqhamo ezintsha, amantongomane kunye nembewu.

Ukuba uyayithanda incasa yekofu kodwa ufuna ukunciphisa ukutya kwakho i-caffeine, maneka endaweni ye-espresso okanye ikofu yomhlaba kunye nengcambu ye-chicory. Iingcambu ze-chicory ezi-Brewed zinambitheka ngokufana nekofu kodwa zingena-caffeine ngokwendalo.

Ukongeza umpu we-espresso okanye i-1 tsp (5 ml) yomhlaba okanye ikofu ekhawulezileyo kwii-oats zakho zobusuku uyifaka ngecafine eyaneleyo ukukuvusa. Iingcambu ze-chicory zomhlaba ezigcadiweyo, zilungile ngaphandle kwe-caffeine kunye nencasa efanayo.

Umgca wezantsi

I-oats yasebusuku iphilile kwaye kulula ukuyilungisa.

Banokonwabela isidlo sakusasa okanye njenge-snack, bafuna ukulungiswa okuncinci, kwaye banokutya okonga ixesha.

I-oats yasebusuku ikwahluka kakhulu, njengokutshintsha nje ii-toppings kunika imveliso kwiindlela ezininzi zokupheka. Kufanelekile ukongeza kukujikeleza kwesidlo sakho ukuba awukenzi njalo.