7 Chokoma Komanso Chathanzi Usiku Oats Maphikidwe

Zamkati

• 1. Mapiritsi oyambira usiku umodzi
• Zosakaniza
• Zakudya zabwino
• Kukonzekera
• 2. Chokoleti chiponde
• 3. Kutentha
• 4. Zonunkhira za maungu
• 5. Keke ya karoti
• 6. Chokoleti chopangidwa ndi mapuloteni apamwamba
• 7. Wothira khofi
• Mfundo yofunika

Oats usiku wonse amapanga chakudya cham'mawa chambiri kapena chotukuka.

Amatha kusangalala ndi kutentha kapena kuzizira ndikukonzekera masiku pasadakhale ndi kukonzekera pang'ono.

Kuphatikiza apo, mutha kudya chakudya chokoma ichi ndi zakudya zingapo zopatsa thanzi.

Nkhaniyi imapereka maphikidwe okoma 7 okoma, opatsa thanzi, komanso osavuta usiku umodzi.

1. Mapiritsi oyambira usiku umodzi

Maphikidwe a oats ambiri usiku wonse amatengera zosakaniza zochepa zomwezo.

Zosakaniza

• Oats. Mafuta achikale amagwirira ntchito bwino ma oats usiku umodzi. Kwa nthawi yayifupi yozembera, gwiritsani ntchito oats mwachangu, ndipo kwa nthawi yayitali, gwiritsani oats odulidwa ndi chitsulo.
• Mkaka. Gwiritsani ntchito mkaka wa ng'ombe kapena mkaka wokhala ndi mipanda yolimba, yopanda maswiti, yopanda mbewu yomwe mungasankhe pamlingo wa 1: 1 ndi oats. Mwachitsanzo, 1/2 chikho (120 ml) cha mkaka pa 1/2 chikho (120 ml) cha oats.
• Mbeu za Chia (zosankha). Mbeu za Chia zimakhala ngati guluu womangira zosakaniza. Gwiritsani ntchito gawo limodzi la magawo anayi a chia pa gawo limodzi la oats. Mwachitsanzo, gwiritsani chikho cha 1/8 chikho (30 ml) chia pa 1/2 chikho (120 ml) oats.
• Yogurt (ngati mukufuna). Yogurt imawonjezera mapuloteni owonjezera komanso osalala. Gwiritsani ntchito yogurt kapena mkaka yogurt ndikusintha kuchuluka kwa zomwe mumakonda.
• Vanilla (posankha). Kutulutsa kwa vanila kapena nyemba za vanila kumawonjezera kukoma kwa ma oats anu usiku umodzi.
• Chokoma (posankha). Msuzi wochepa wa mapulo, masiku 2-3 odulidwa, kapena theka la nthochi yosenda ikhoza kutsekemera mafuta anu usiku.
  

Zakudya zabwino

Ma oat a usiku ndi gwero lalikulu la michere yambiri.

Chikho chimodzi chokonzekera (240 ml) chachakudya chofunikira chopangidwa ndi mkaka wa ng'ombe 2% ndipo popanda zosakaniza mwanjira iyi chimapereka izi ():

• Ma calories: Makilogalamu 215
• Ma carbs: 33galamu
• CHIKWANGWANI: 4 magalamu
• Zosakaniza: 7 magalamu
• Mafuta: 5 magalamu
• Mapuloteni: 9grams
• Vitamini D: 299% ya Daily Value (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
• Phosphorus: 22% ya DV

Kuchuluka kwa ma oats usiku kumathandizanso 12-19% ya DV ya calcium, iron, magnesium, zinc, thiamine, ndi pantothenic acid.

Oats amakhala ndi mapuloteni ambiri ndi mafuta kuposa mbewu zina zambiri. Amakhalanso gwero labwino kwambiri la beta glucan, mtundu wa fiber womwe umachepetsa njala ndikulimbikitsa kudzaza (,,).

Mwachilengedwe, zakudya zomwe zimapezeka munjira iyi zimasiyanasiyana kutengera mtundu wa mkaka komanso zosankha zomwe mungasankhe.

Kukonzekera

Kuti mukonzekere ma oats usiku umodzi, ingophatikizani zopangira zonse ndikuziyika mufiriji usiku wonse muchidebe chotsitsimula.

Mbeu za oats ndi chia zimanyowetsa mkaka ndikuchepetsako usiku wonse, ndikupanga mawonekedwe a pudding amabwera m'mawa mwake.

Ma oats ausiku amakhala kwa masiku anayi atakhala mufiriji muchidebe chotsitsimula. Izi zikutanthauza kuti mutha kupanga magawo angapo azakudya zazikulu ndikuwonjezera zokonda zanu pamasabata onse (5).

Ma oats ausiku amagwiritsa ntchito zinthu zosavuta, amakhala ndi michere yambiri, amatha kupanga m'magulu akulu, ndipo safuna kutentha kulikonse. Sakanizani zosakaniza, firiji usiku wonse, ndikuwonjezera zokonda zanu m'mawa.

2. Chokoleti chiponde

Zakudya zamtunduwu zamtengo wapatali kwambiri zimatikumbutsa za makapu a batala.

Ingowonjezerani 1-2 tbsp (15-30 ml) wa ufa wa cocoa pazakudya zanu za oats usiku umodzi. M'mawa, sakanizani 2 tbsp (30 ml) ya mafuta a chiponde ndi pamwamba ndi chiponde chodulidwa, rasipiberi watsopano, ndi tchipisi tating'onoting'ono tating'onoting'ono kuti mukhale owonjezera komanso kapangidwe kake.

Mtedza ndi chiponde zimapatsa mafuta athanzi pachakudya ichi pomwe cocoa ndi raspberries zimawonjezera ma antioxidants, omwe ndi mankhwala othandizira kuteteza thupi lanu ku matenda (,,).

Chokoleti-chiponde-batala ma oats usiku ndizopatsa thanzi chimakhala ndi zotsekemera zotchuka. Chinsinsichi chimakhala ndi mafuta opindulitsa kwambiri.

3. Kutentha

Pazakudya za oats usiku uno, sinthanitsani mkaka ndi yogurt muzakudya zanu za mkaka wa kokonati ndi yogati wa kokonati.

Kenako ikani pamwambapa ndi ma pecans ochepa, perekani ma coconut opanda mchere, komanso zipatso zodulidwa mwatsopano monga mango, chinanazi, kapena kiwi. Refrigerate usiku umodzi monga momwe zimakhalira.

Muthanso kugwiritsa ntchito zipatso zouma, koma kumbukirani kuwongolera gawo. Kawirikawiri, gawo la zipatso zouma liyenera kukhala locheperako katatu ndi katatu kuposa zipatso zomwezo. Sankhani mitundu yopanda shuga, yopanda mafuta (,,,).

Ma oat otentha ndi mtundu wa coconut womwe umaphatikizira njira zodziwika bwino za oats usiku. Ingowonjezerani zipatso zatsopano kapena zosanja zomwe mwasankha, kapena sinthanitsani zipatso zatsopano ndi kagawo kakang'ono ka zipatso zopanda mafuta, zopanda mafuta.

4. Zonunkhira za maungu

Maungu ali ndi michere yambiri ndi mavitamini C ndi K. Amawonjezera zonunkhira zabwino komanso zosayembekezereka kuzakudya za oats usiku.

Maungu ndi gwero labwino la beta carotene, mankhwala omwe amachepetsa chiopsezo cha matenda amadzimadzi. Matenda a kagayidwe kachakudya ndi gulu lazikhalidwe zomwe zimalumikizidwa ndi chiopsezo chowonjezeka cha mtundu wa 2 shuga ndi matenda amtima ().

Kuti mupange izi, onjezerani chikho cha 1/2 (120 ml) cha purue yamatope pazakudya zanu za oats usiku umodzi ndikuziyika mufiriji usiku wonse. M'mawa, thilizani ndi supuni (5 ml) ya sinamoni ndi theka la supuni ya tiyi (2.5 ml) iliyonse yamatumba ndi mtedza.

Mafuta a dzungu usiku umodzi ali ndi michere yambiri, mavitamini, ndi beta carotene, mankhwala omwe amatha kuteteza motsutsana ndi matenda amadzimadzi ndi matenda ena.

5. Keke ya karoti

Kaloti ali ndi michere yambiri ndipo amakhala otsika pa glycemic index (GI), zomwe zikutanthauza kuti sangayambitse shuga wambiri mukangodya (14,).

Mofananamo ndi maungu, ali ndi beta carotene yolemera. Thupi lanu limasandutsa chophatikizachi kukhala vitamini A, chomwe ndichofunikira pakuwona kwanu, kukula, chitukuko, komanso chitetezo chamthupi ().

Kuti mukonzekere kudya zakudya zopatsa thanzi izi, ingosakanizani 1/2 chikho (120 ml) cha kaloti wouma, 1/4 chikho (60 ml) zoumba, ndi 2 tbsp (30 ml) wa kirimu kapena tchizi m'malo mwake ndi zofunikira zanu za oats usiku umodzi.

Refrigerate usiku wonse, ndi kukongoletsa ndi karoti watsopano, zoumba zingapo, ndi kuwaza sinamoni kapena allspice m'mawa.

Zakudya za karoti usiku uliwonse ndizosiyana kwambiri ndi mchere wokhala ndi shuga. Chinsinsicho ndi gwero labwino la fiber ndi beta carotene, ndipo chifukwa chakuti kaloti amakhala otsika pa index ya GI, mtundu uwu ungakuthandizeni kukhazikika m'magazi anu a shuga.

6. Chokoleti chopangidwa ndi mapuloteni apamwamba

Mapuloteni ndi michere yomwe imadziwika kuti imachepetsa njala ndikulimbikitsa kumverera kokwanira ().

Ndi ma gramu pafupifupi 13 pa chikho (240 ml), chinsinsi chofunikira kwambiri cha oats usiku chili kale ndi puloteni.

Kuonjezera yogati ku Chinsinsi chanu ndikuchiyika ndi mtedza kapena mbewu kumalimbikitsanso mapuloteni kukhala pafupifupi magalamu 17 pa chikho chokonzekera (240 ml).

Ngati mungakonde mapuloteni ochulukirapo, lingalirani kuphatikiza supuni 1-2 (15-30 ml) ya ufa wa protein mpaka kusakaniza. Izi zimabweretsa mapuloteni okwanira 20-23 magalamu pa chikho.

Kuti muwonjeze, onjezerani kachidutswa kakang'ono ka peppermint ndikuthira pamwamba ndi ma strawberries osungunuka kumene, tchipisi tating'onoting'ono tating'onoting'ono, ndi masamba angapo timbewu tonunkhira. Pomaliza, gwiritsani ntchito 1 tsp (5 ml) ya spirulina ufa wokhudzana ndi chilengedwe, wokhala ndi michere wambiri wobiriwira.

Yogurt, mtedza, mbewu, kapena ufa wonyezimira umalimbitsa mapuloteni a oats anu usiku umodzi. Chotsitsa cha peppermint, sliced ​​strawberries, mini chokoleti tchipisi, ndi spirulina ufa amaliza izi.

7. Wothira khofi

Njirayi ndi njira yosangalatsa yopezera chakudya cham'mawa ndi caffeine.

Sinthanitsani mkaka umodzi (30 ml) wa mkaka ndi kofi wa espresso, kapena ingosakanizani 1 tsp (5 ml) wapansi kapena khofi wapompopompo ndi mkaka woyambirira.

Izi zimawonjezera 30-40 mg wa caffeine pama oats anu usiku - kuchuluka komwe kafukufuku akuwonetsa kungakhale kokwanira kuti mukhale tcheru, kukumbukira kwakanthawi kochepa, komanso nthawi yoyankha ().

Pamwamba pa Chinsinsi ichi ndikusankha zipatso, mtedza, ndi mbewu.

Ngati mumakonda kukoma kwa khofi koma mukufuna kuchepetsa kumwa khofiine, ingolowetsani espresso kapena khofi wapansi ndi mizu ya chicory. Muzu wobiriwira wa chicory umakonda mofanana ndi khofi koma mwachilengedwe umakhala wopanda caffeine.

Kuphatikiza fodya wa espresso kapena 1 tsp (5 ml) wapansi kapena khofi wapompopompo pama oats anu usiku amalipaka ndi caffeine yokwanira kuti ikudzutseni. Muzu wokazinga, wachikaka wa chicory ndi njira yabwino yopanda tiyi kapena khofi ndi kununkhira kofananako.

Mfundo yofunika

Ma oats ausiku amakhala athanzi komanso osavuta kukonzekera.

Amatha kusangalatsidwa pachakudya cham'mawa kapena chotupitsa, amafunikira kukonzekera pang'ono, ndipo ndi njira yopulumutsa nthawi.

Ma oats ausiku amakhalanso osunthika modabwitsa, popeza kungosintha zidutswazo kumapereka maphikidwe osiyanasiyana. Ayenera kuwonjezera kusinthasintha kwa chakudya chanu ngati simunatero kale.