7 Mea ʻono maikaʻi a olakino ʻOvernight Oats Recipe

Anter

• 1. Oats kumu pō pō
• Nā Pono
• Meaʻai kūpono
• Hoʻomākaukau
• 2. Pata pī kokoleka
• 3. Tropical
• 4. Meaʻala paukena
• 5. Kāpena kāloti
• 6. Kōpana kokoleka kokoleka-protein kiʻekiʻe
• 7. Kope-hoʻokomo ʻia
• Ke laina lalo

Hana nā ʻola o ka pō i kahi ʻaina kakahiaka nui a i ʻole meaʻai māmā.

Hiki iā lākou ke leʻaleʻa i ke anuanu a anuanu a hoʻomākaukau i nā lā ma mua me ka prep liʻiliʻi.

Eia kekahi, hiki iā ʻoe ke lihi i kēia pāʻina ʻono me ka huina o nā mea momona e hoʻopōmaikaʻi ai i kou olakino.

Hāʻawi kēia ʻatikala i nā meaʻai ʻono momona, momona, a maʻalahi hoʻi i ka pō.

1. Oats kumu pō pō

ʻO ka hapa nui o nā loina oats i ka pō e kau ʻia ma nā mea like like.

Nā Pono

• ʻAtslika ʻOi aku ka maikaʻi o nā oats kahiko no nā oat i ka pō. No kahi manawa pulu pōkole loa, e hoʻohana i nā oats wikiwiki, a no kahi mea lōʻihi, e hoʻohana i nā ʻoki oki kila.
• Waiu. E hoʻohana i ka waiū o ka bipi a i ʻole ka pā ikaika, unsweetened, mea kanu waiū i wae ʻia ma ka lakio 1: 1 me nā ʻoka. ʻO kahi laʻana, 1/2 kīʻaha (120 ml) o ka waiū ma 1/2 kīʻaha (120 ml) o nā ʻoka.
• Nā hua Chia (pono ʻole). Hana nā hua Chia e like me ke kāpili e hoʻopaʻa ai i nā mea hana. E hoʻohana i nā hua chia 1/4 ʻāpana no kēlā me kēia ʻāpana oats. No ka laʻana, e hoʻohana i 1/8 kīʻaha (30 ml) mau hua chia no 1/2 kīʻaha (120 ml) ʻoka.
• Yogurt (pono ʻole). Pākuʻi ʻo Yogurt i ka protein a me ka krimes keu. E hoʻohana i kahi waiū waiu a mea kanu i hoʻonohonoho ʻia i ka waiu a hoʻoponopono i ka nui i kāu makemake.
• Vanilla (pono ʻole). Hoʻohui kahi ʻāpana o vanilla extract a i ʻole ka vanan bean i kahi pā o ka mea ʻono i kāu mau hua o ka pō.
• Sweetener (pono ʻole). ʻO kahi syrup maple liʻiliʻi, 2-3 mau lā i ʻoki ʻia, a i ʻole ka hapalua o ka maiʻa i palu ʻia e hiki ke ʻono i kāu mau ʻoka o ka pō.
  

Meaʻai kūpono

ʻO kahi kumu o ka pō nui kahi kumu waiwai nui o nā meaola.

Hoʻokahi kīʻaha i hoʻomākaukau ʻia (240 ml) o ka papa hana maʻamau i hana ʻia me ka waiū bipi o 2% a me ka ʻole o nā mea koho koho e hāʻawi i kēia ():

• Kalepona: 215 mau calorie
• Kāpena: 33grams
• Puluniu: 4 gram
• Kālepa: 7 gram
• Momona: 5 gram
• Kumuʻiʻo: 9grams
• Wikamina D: 299% o ka Daily Value (DV)
• Manganese: 25% o ka DV
• Selenium: 27% o ka DV
• Wikamina A: 26% o ka DV
• ʻO Vitamin B12: 25% o ka DV
• Riboflavin: 23% o ka DV
• Keleawe: 22% o ka DV
• Phosphorous: 22% o ka DV

Hāʻawi kēia nui o nā oats i ka pō 12-19% o ka DV no ka puna, ka hao, ka magnesium, zinc, thiamine, a me ka pantothenic acid.

ʻOi aku ka nui o nā protein i ka protein a me nā momona ma mua o nā hua ʻē aʻe. ʻO lākou kekahi kumu waiwai maikaʻi loa o ka beta glucan, kahi ʻano o ka fiber e hoʻoliʻiliʻi i ka pōloli a hāpai i ka naʻau o ka piha (,,).

ʻO ka mea maʻamau, ʻokoʻa ka meaʻai o kēia papa kuhikuhi i ka ʻano o ka waiū a me nā koho koho āu e koho ai e hoʻohui.

Hoʻomākaukau

E hoʻomākaukau i kāu mau ʻai i ka pō, e hoʻohui wale i nā mea pono āpau a hoʻopili iā lākou i ka pō i loko o kahi pahu airtight.

Hoʻomaʻu ka hua ʻoka a me chia i ka waiū a palupalu i ka pō, e hāʻawi ana i kahi ʻano like me ka pudding i ke kakahiaka aʻe.

Mālama nā ʻō o ka pō i ʻehā mau lā ke anuanu i loko o ka pahu airtight. ʻO ia ka mea hiki iā ʻoe ke hoʻomoe maʻalahi i nā ʻāpana nui o ka papa kuhikuhi kahua a hoʻohui i kāu mau punahele punahele i kēlā me kēia ʻāpana i loko o ka pule no ka loli (5).

Hoʻohana nā oats i ka pō i nā mea maʻalahi, waiwai i nā meaola he nui, hiki ke hana ʻia i nā pūʻulu nui, a ʻaʻole koi i kahi hoʻomehana. Hoʻohui wale i nā mea hoʻohui, hoʻomaʻalili i ka pō, a hoʻohui i kāu mau punahele punahele i ke kakahiaka.

2. Pata pī kokoleka

ʻO kēia ʻano ʻē aʻe o ka oats kumu i ka pō e hoʻomanaʻo ai i nā kīʻaha pīnī pīpī pīpī kaulana.

E hoʻohui wale i 1-2 tbsp (15-30 ml) o ka cocoa pauka i kāu papahele oats kumu i ka pō. I ke kakahiaka, kāwili i ka 2 tbsp (30 ml) o ka waiūnū pī maoli a i luna me nā pīni i ʻoki ʻia, nā raspberry hou, a me nā ʻāpana kokoleka liʻiliʻi no ka ʻono hou a me ke ʻano.

Hoʻohui ka peanuts a me ka peanut butter i kahi mahele o ka momona olakino i kēia meaʻai ʻoiai ka cocoa a me nā raspberries e hoʻohui i nā antioxidants, nā mea kōkua maikaʻi e pale i kou kino mai ka maʻi (,,).

ʻO ka kokoleka-peanut-butter i ka pō o ka oats kahi mea momona-waiwai e lawe i kahi mea momona momona. Nui ka waiwai o kēia meaʻai i nā antioxidant pono a me nā momona momona.

3. Tropical

No kēia papa ʻaina oats i ka pō pōkole, e kuapo i ka waiū a me ka yogurt i kāu papa kuhikuhi kumu no ka waiū niu a me ka yogurt niu.

A laila e hoʻokau iā ia me ka piha lima o ka pecans, kāpīpī i nā flakes niu i hoʻomoʻo ʻole ʻia, a ʻokiʻoki a i ʻole defrosted nā huaʻai tropical e like me ka mango, pineapa, a kiwi paha. E hoʻopili iā ia i ka pō e like me ka papa kuhikuhi kumu.

Hiki paha iā ʻoe ke hoʻohana i nā hua maloʻo, akā e hoʻomanaʻo e hoʻohana i ka kaohi o ka ʻāpana. ʻO ka maʻamau, ʻo ka ʻāpana o nā hua maloʻo he 2-3 mau manawa ka liʻiliʻi ma mua o ka ʻāpana like o nā hua hou. Koho i nā ʻano momona ʻole, ʻaʻohe aila (,,,).

ʻO nā ʻōtai Tropical kahi ʻano lulu i hoʻokomo ʻia i ka niu o ka papa kuana maʻamau i ka pō. E hoʻohui wale i nā hua hou a i ʻole defrosted o kāu koho, a i ʻole kuapo i nā hua hou no kahi ʻāpana liʻiliʻi o nā hua maloʻo maloʻo ʻole aila.

4. Meaʻala paukena

Nui nā ʻumeke i ka fiber a me nā huaora C a me K. Hoʻohui lākou i kahi mea momona a malia paha i manaʻo ʻole ʻia i kēia papa ʻaina o ka pō.

ʻO ka paukena kahi kumu maikaʻi o ka beta carotene, kahi hui e hōʻemi ai i kou makaʻi o ka metabolic syndrome. ʻO ka metabolic syndrome kahi hui o nā kūlana e pili ana i ka hoʻonui ʻana o ka maʻi diabetes type 2 a me nā maʻi puʻuwai ().

I mea e hana ai i kēia meaʻai, e hoʻonui i ka 1/2 kīʻaha (120 ml) o ka paukena purée i kāu papa ʻaina oats i ka pō hoʻokahi a hoʻomaʻalili iā ia i ka pō. I ke kakahiaka, kau me ka teaspoon (5 ml) o ke kinamona a me ka hapalua o ka teaspoon (2.5 ml) o kēlā me kēia ʻālina cloves a me ka nutmeg.

ʻO ka paukena-spice i ka pō e waiwai i ka fiber, nā wikamina, a me ka beta carotene, kahi hui e pale aku ai i ka maʻi metabolic a me nā maʻi e pili ana.

5. Kāpena kāloti

Nui nā kāloti i ka fiber a haʻahaʻa haʻahaʻa ma ka papa kuhikuhi glycemic (GI), ʻo ia hoʻi ka liʻiliʻi o ke kumu o ke kō o ke kō ma hope o kou ʻai ʻana iā lākou (14,).

Pēlā nō hoʻi me nā paukena, waiwai lākou i ka beta carotene. Hoʻololi kou kino i kēia hui i loko o ka wikamina A, he mea nui ia no kāu ʻike, ulu, hoʻomohala, a me nā hana pale ().

No ka hoʻomākaukau ʻana i kēia mea momona i ka mea hoʻoweliweli kaulana, e kāwili wale i ka 1/2 kīʻaha (120 ml) o nā kāloti kuʻi ʻia, 1/4 kīʻaha (60 ml) o nā hua puaʻa, a me 2 tbsp (30 ml) o ka waiū waiū a i ʻole ka ʻaila waiū holika. me kāu mau kumuhana oats kumu nui i ka pō.

E hoʻomaʻamaʻa iā ia i ka pō, a kāhiko ia me ke kāloti hou, kekahi mau huawaina, a me ka pīpī ʻana o ke kinamona a i ʻole ka spspice i ke kakahiaka.

ʻO kaʻaila kāloti-kāka i ka pō hoʻokahi kahi koho maikaʻi loa i ka meaʻai momona kō. He kumu maikaʻi ka meaʻai i ka fiber a me ka beta carotene, a hāʻawi ʻia i nā kāloti kūlana haʻahaʻa ma ka papa kuhikuhi GI, hiki i kēia mana ke pale i kāu pae kō kō.

6. Kōpana kokoleka kokoleka-protein kiʻekiʻe

ʻO ka Protein kahi mea momona i ʻike ʻia e hōʻemi i ka pōloli a hāpai i nā manaʻo o ka piha ().

Me kahi 13 gram o kēlā me kēia kīʻaha (240 ml), ua loaʻa i kahi papa ʻaina kumu o ka pō hoʻokahi ka mahele o ka protein.

ʻO ka hoʻohui ʻana i ka yogurt i kāu papaʻaina a kāpili iā ia me nā nati a i ʻole nā ​​hua i hoʻoulu hou i ka ʻike protein i kahi o 17 gram i kēlā me kēia kīʻaha i hoʻomākaukau ʻia (240 ml).

Inā makemake ʻoe i ʻoi aku ka protein, e noʻonoʻo e hoʻopili i nā punetēpu 1-2 (15-30 ml) o ka paukū protein i ka hui. Lawe kēia i ka ʻikepili protein a hiki i kahi o 20-23 mau gram i kēlā me kēia kīʻaha.

No ka ʻono keu, e hoʻohui i kahi kaomi o ka peppermint a kau i luna me nā strawberry hou i kālai ʻia, nā ʻāpana kokoleka liʻiliʻi, a me kekahi mau lau mint. ʻO ka mea hope loa, e hoʻohana i 1 tsp (5 ml) o ka paukū spirulina no kahi kūlohelohe, waiwai waiwai i ke kala ʻōmaʻomaʻo.

ʻO Yogurt, nā nati, nā hua, a i ʻole ka pauka protein e hoʻonui i ka ʻikepili protein o kāu mau oats i ka pō. ʻO kahi paʻi o ka peppermint i kāʻili ʻia, nā strawberry i kālai ʻia, nā ʻāpana kokoleka liʻiliʻi, a me ka paukū spirulina e hoʻopau i kēia meaʻai.

7. Kope-hoʻokomo ʻia

ʻO kēia meaʻai kahi ala hoihoi e hoʻokomo i kāu ʻaina kakahiaka me ka caffeine.

E kuapo i hoʻokahi auneke (30 ml) o ka waiū me kahi pana o ka espresso, a i ʻole e kāwili wale ʻia i 1 tsp (5 ml) o ka lepo a i ʻole kope koke me ka nui o ka waiū.

Hoʻohui kēia i 30-40 mg o ka caffeine i kāu oats i ka pō - kahi nui a ka noiʻi e hōʻike ai i lawa e hoʻomaikaʻi i ka makaʻala, ka wā pōkole, a me ka manawa pane ().

ʻO luna o kēia meaʻai me kāu koho o nā huaʻai, nā hua, a me nā ʻanoʻano.

Inā makemake ʻoe i ka ʻono o ke kofe akā makemake ʻoe e kaupalena i kāu lawe ʻana i ka caffeine, e hoʻololi wale i ka espresso a i ʻole kope lepo me ka aʻa chicory honua. ʻOno ke ʻano o ke aʻa aʻa chicory me ka kofe akā kū ʻole ʻia i ka caffeine.

Ke hoʻohui nei i kahi kī o ka espresso a i ʻole 1 tsp (5 ml) o ka lepo a i ʻole kope koke i kāu oats i ka pō e hoʻokomo iā ia me ka caffeine lawa e hoʻāla iā ʻoe. Hoʻomaʻa ʻia, he aʻa chicory honua kahi koho manuahi ʻole me ka caffeine me kahi ʻono like.

Ke laina lalo

He olakino a maʻalahi hoʻi e hoʻomākaukau nā ʻō o ka pō.

Hiki iā lākou ke leʻaleʻa no ka ʻaina kakahiaka a i ʻole he meaʻai māmā, koi i ka hoʻomākaukau palena iki, a he koho pāʻina mālama manawa.

ʻOi aku ka maʻalahi o nā oats ka pō, e like me ka hoʻololi ʻana i nā topo i hāʻawi i ka hua i nā ʻano like ʻole o ka meaʻai. Pono lākou e hoʻohui i kāu kaʻapuniʻai inā ʻaʻole ʻoe i hana pēlā.