Oats usiku: maphikidwe asanu kuti muchepetse thupi komanso kukonza matumbo

Zamkati

• 1. Banana ndi Strawberry Usiku Usiku
• 2. Buluu wa chiponde Usiku
• 3. Coco ndi Granola Usiku
• 4. Kiwi ndi Chestnut Usiku
• 5. Apple ndi Sinamoni Usiku

Ma oat a usiku ndi zokhwasula-khwasula zokoma zomwe zimawoneka ngati pavé, koma zopangidwa ndi oats ndi mkaka. Dzinalo limachokera ku Chingerezi ndipo limafotokozera njira yokonzera maziko a mousses awa, omwe ndi kusiya oats atapuma mkaka usiku, mumtsuko wagalasi, kuti ukhale wosalala komanso wosasintha tsiku lotsatira.

Kuphatikiza pa oats, ndizotheka kuwonjezera chophikacho ndi zinthu zina, monga zipatso, yogurt, granola, kokonati ndi mtedza. Zosakaniza zilizonse zimabweretsa phindu lina pamaphindu a oats, omwe ndi abwino kwambiri kuti matumbo azigwira bwino ntchito, kuonda komanso kuwongolera matenda monga matenda ashuga komanso cholesterol. Dziwani zabwino zonse za oats.

Nawa maphikidwe asanu usiku omwe angathandize kuthana ndi njala ndikuwongolera matumbo:

1. Banana ndi Strawberry Usiku Usiku

Zosakaniza:

• Supuni 2 za oats
• Supuni 6 zakumwa mkaka
• Nthochi 1
• 3 strawberries
• 1 yogurt yachi Greek
• Supuni 1 chia
• 1 galasi mtsuko woyera ndi chivindikiro

Kukonzekera mawonekedwe:

Sakanizani oats ndi mkaka ndikutsanulira pansi pa botolo lagalasi. Phimbani ndi theka la nthochi wodulidwa ndi 1 sitiroberi. M'gawo lotsatira, onjezerani theka la yogati wosakaniza ndi chia. Kenako onjezerani theka lina la nthochi ndi yogurt yotsalayo. Pomaliza, onjezani ma strawberries awiri odulidwa. Lolani kuti likhale mufiriji usiku wonse.

2. Buluu wa chiponde Usiku

Zosakaniza:

• 120 ml amondi kapena mkaka wamatambala
• Supuni 1 ya mbewu za chia
• Supuni 2 batala
• Supuni 1 ya demerara kapena shuga wofiirira
• Supuni 3 za oats
• Nthochi 1

Kukonzekera mawonekedwe:

Pansi pa botolo lagalasi, sakanizani mkaka, chia, chiponde, shuga ndi oats. Siyani mufiriji usiku wonse ndikuwonjezera nthochi yosenda kapena yosenda tsiku lotsatira, ndikuphatikiza ndi zina zonse. Lolani kuti likhale mufiriji usiku wonse.

3. Coco ndi Granola Usiku

Zosakaniza:

• Supuni 2 za oats
• Supuni 6 zakumwa mkaka
• 1 yogurt yachi Greek
• Supuni 3 za mango wodulidwa
• Supuni 2 za granola
• Supuni 1 ya kokonati ya grated

Kukonzekera mawonekedwe:

Sakanizani oats ndi mkaka ndikutsanulira pansi pa botolo lagalasi. Phimbani ndi supuni 1 ya mango ndi kokonati wonyezimira. Kenako, ikani theka la yogurt ndikuphimba ndi mango wotsalayo. Onjezerani theka lina la yogurt ndikuphimba ndi granola. Lolani kuti likhale mufiriji usiku wonse. Phunzirani momwe mungasankhire granola wabwino kwambiri kuti muchepetse kunenepa.

4. Kiwi ndi Chestnut Usiku

Zosakaniza:

• Supuni 2 za oats
• Supuni 6 za mkaka wa kokonati
• 1 yogurt yachi Greek
• 2 ma kiwis odulidwa
• Supuni 2 zodulidwa ma chestnuts

Kukonzekera mawonekedwe:

Sakanizani oats ndi mkaka ndikutsanulira pansi pa botolo lagalasi. Phimbani ndi kiwi 1 wodulidwa ndikuwonjezera theka la yogurt. Kenako ikani supuni 1 ya ma chestnuts odulidwa ndikuwonjezera yogurt yonse. Mzere womaliza, ikani kiwi inayo ndi ma chestnuts ena onse. Lolani kuti likhale mufiriji usiku wonse.

5. Apple ndi Sinamoni Usiku

Zosakaniza:

• Supuni 2 za oats
• Supuni 2 za mkaka kapena madzi
• 1/2 apulo grated kapena diced
• Supuni 1 supuni ya sinamoni
• 1 yogurt yosalala kapena yopepuka
• Supuni 1 ya mbewu za chia

Kukonzekera mawonekedwe:

Sakanizani oats ndi mkaka ndikutsanulira pansi pa botolo lagalasi. Onjezerani theka la apulo ndikuwaza theka la sinamoni pamwamba. Ikani theka la yogurt, ndi apulo ndi sinamoni wotsalayo. Pomaliza, onjezerani yogurt yotsalayo yosakanikirana ndi chia ndipo mupumule mufiriji usiku wonse. Onani maupangiri ena amomwe mungagwiritsire ntchito chia kuti muchepetse kunenepa.