Oatsight oats: 5 mau meaʻai e hoʻemi i ka paona a hoʻomaikaʻi i ka ʻōpū
![21 THINGS I LEARNED FROM INTERMITTENT FASTING (part 1) weight lost 12.5Kg in 3 months 三个月减重25斤的体验](https://i.ytimg.com/vi/jtkRMYXQeIU/hqdefault.jpg)
Anter
- 1. ʻO ka maiʻa a me Strawberry i ka pō
- 2. ʻO ka pīpī pīpī i ka pō
- 3. ʻO Coco lāua ʻo Granola i ka pō
- 4. ʻO Kiwi lāua ʻo Chestnut i ka pō
- 5. ʻO Apple a me Cinnamon i ka pō
ʻO nā ʻai o ka pō ka meaʻai momona momona e like me ka pavé, akā hana ʻia me ka ʻoka a me ka waiū. ʻO ka inoa mai English a hōʻike i ke ala o ka hoʻomākaukau ʻana i ke kumu o kēia mau mousses, ʻo ia ka waiho ʻana i nā ʻoka e waiho ana i ka waiū i ka pō, i loko o kahi ipu aniani, no laila lilo ia i mea momona a kūlike hoʻi i kekahi lā aʻe.
Ma waho o nā oats, hiki ke hoʻonui i ka papa hana me nā mea hana ʻē aʻe, e like me nā huaʻai, yogurt, granola, niu a me nā nati. Lawe kēlā me kēia mea hana i nā pono hou aʻe i nā pono o ka oats, ʻoi aku ka maikaʻi no ka mālama ʻana i ka ʻōpū maikaʻi, ka lilo ʻana o ka paona a me ka kaohi ʻana i nā maʻi e like me ka maʻi kō a me ka kiʻekiʻe o ke kō. E ʻike i nā pono āpau o ka ʻoka.
Eia he 5 mau meaʻai i ka pō e kōkua i ka pale ʻana i ka pōloli a hoʻomaikaʻi i ka ʻōpū.
1. ʻO ka maiʻa a me Strawberry i ka pō
![](https://a.svetzdravlja.org/healths/overnight-oats-5-receitas-para-emagrecer-e-melhora-o-intestino.webp)
Nā Pono:
- 2 punetēpu o ka ʻoka
- 6 punetēpō waiū skimmed
- 1 maiʻa
- 3 mauʻu strawberry
- 1 māmā yogurt Helene
- 1 punipuni chia
- 1 ipu kīʻaha hoʻomaʻemaʻe me ka poʻi
Hoʻomākaukau hoʻomākaukau:
Hoʻohui i nā ʻoka a me ka waiū a ninini i lalo o ka ipu aniani. Uhi ʻia me ka hapa o ka maiʻa ʻoki a me 1 strawberry. I ka papa aʻe, e hoʻohui i ka hapalua o ka yogurt i kāwili ʻia me ka chia. A laila hoʻohui i ka hapalua o ka maiʻa a me ke koena o ka yogurt. ʻO ka hope, e hoʻohui i nā strawberry ʻelua i ʻokiʻoki ʻia. E noho i loko o ka pahu hau i ka pō.
2. ʻO ka pīpī pīpī i ka pō
![](https://a.svetzdravlja.org/healths/overnight-oats-5-receitas-para-emagrecer-e-melhora-o-intestino-1.webp)
Nā Pono:
- 120 ml ʻalemona a i ʻole ka waiū chestnut
- 1 punetēpō o nā hua chia
- 2 punetēpō pīpī pīnī
- 1 punetēpō o demerara a i ʻole kō kō
- 3 punetēpu o ka ʻoka
- 1 maiʻa
Hoʻomākaukau hoʻomākaukau:
Ma ka lalo o ka ipu aniani, e kāwili i ka waiū, chia, ka wai pīni, kō a me nā ʻoka. E waiho i loko o ka pahu hau i ka pō holoʻokoʻa a hoʻohui i ka maiʻa i ʻoki ʻia a i ʻū ʻia hoʻi i ka lā aʻe, e hui pū me nā koena i koe. E noho i loko o ka pahu hau i ka pō.
3. ʻO Coco lāua ʻo Granola i ka pō
![](https://a.svetzdravlja.org/healths/overnight-oats-5-receitas-para-emagrecer-e-melhora-o-intestino-2.webp)
Nā Pono:
- 2 punetēpu o ka ʻoka
- 6 punetēpō waiū skimmed
- 1 māmā yogurt Helene
- 3 punetēpō o ka manga diced
- 2 punetēpu o ka granola
- 1 punetune o ka niu i kāhu ʻia
Hoʻomākaukau hoʻomākaukau:
Hoʻohui i nā ʻoka a me ka waiū a ninini i lalo o ka ipu aniani. Uhi ʻia me 1 puna o ka mango a me ka niu i kuʻu ʻia. A laila, kau i ka hapalua o ka yogurt a uhi me ke koena o ka mango. E hoʻohui i ka hapalua o ka yogurt a uhi me ka granola. E noho i loko o ka pahu hau i ka pō. E aʻo pehea e koho ai i ka granola ʻoi loa e lilo i ka kaumaha.
4. ʻO Kiwi lāua ʻo Chestnut i ka pō
![](https://a.svetzdravlja.org/healths/overnight-oats-5-receitas-para-emagrecer-e-melhora-o-intestino-3.webp)
Nā Pono:
- 2 punetēpu o ka ʻoka
- 6 punetēpu o ka waiū niu
- 1 māmā yogurt Helene
- 2 kiwi ʻokiʻoki
- 2 punetēpē i kāpelu ʻia i nā pahu pahu
Hoʻomākaukau hoʻomākaukau:
Hoʻohui i nā ʻoka a me ka waiū a ninini i lalo o ka ipu aniani. Uhi ʻia me 1 kiwi ʻokiʻoki a hoʻonui i ka hapalua o ka yogurt. A laila kau i hoʻokahi punetune o nā chestnuts ʻokiʻoki a hoʻohui i ke koena o ka yogurt. I ka papa hope loa, kau i ke kiwi ʻē aʻe a me ke koena o nā chestnuts. E noho i loko o ka pahu hau i ka pō.
5. ʻO Apple a me Cinnamon i ka pō
![](https://a.svetzdravlja.org/healths/overnight-oats-5-receitas-para-emagrecer-e-melhora-o-intestino-4.webp)
Nā Pono:
- 2 punetēpu o ka ʻoka
- 2 punetēpu o ka waiū a i ʻole ka wai
- ʻ grpala grated a i ʻole diced apple
- 1 he teaspoon honua he kinamona
- 1 yogurt Helene maʻalahi a māmā paha
- 1 kahi teaspoon o nā hua chia
Hoʻomākaukau hoʻomākaukau:
Hoʻohui i nā ʻoka a me ka waiū a ninini i lalo o ka ipu aniani. E hoʻohui i ka hapalua o ka ʻāpala a pīpī i ka hapalua o ka kinamona ma luna. E kau i ka hapalua o ka yogurt, a me ke koena o ka ʻāpala a me ke kinamona. ʻO ka hope, e hoʻohui i ke koena o ka yogurt i kāwili ʻia me ka chia a waiho ia i loko o ka pahu hau i ka pō. E ʻike i nā ʻōlelo aʻoaʻo aʻe pehea e hoʻohana ai i ka chia e lilo i ka kaupaona.