7 Abincin girki mai daɗi da lafiya na dare

Wadatacce

• 1. Tushen oats na dare
• Sinadaran
• Gina Jiki
• Shiri
• 2. Chocolate gyada man shanu
• 3. Tropical
• 4. yaji kabewa
• 5. Karas cake
• 6. Cikakken cakulan na mint mai cike da furotin
• 7. An shayar da Kofi
• Layin kasa

Oats na dare suna yin karin kumallo mai ban sha'awa ko abun ciye-ciye.

Za a iya jin daɗin dumi ko sanyi kuma a shirya kwanaki a gaba tare da ƙaramin shiri.

Bugu da ƙari, zaku iya ɗaukar wannan abincin mai ɗanɗano tare da ɗimbin abubuwan gina jiki waɗanda ke amfanar lafiyar ku.

Wannan labarin yana ba da girke-girke 7 masu daɗi, masu gina jiki, da sauƙin girke-girke na dare.

1. Tushen oats na dare

Yawancin girke-girke na oats na dare suna dogara ne akan ƙananan kayan aikin.

Sinadaran

• Hatsi. Tsohuwar hatsi suna aiki mafi kyau don oats na dare. Don ɗan gajeren lokacin shan ruwa, yi amfani da hatsi mai sauri, kuma na dogon lokaci, yi amfani da hatsi da aka yanke da ƙarfe.
• Madara. Yi amfani da madarar shanu ko mai ƙarfi, maras daɗi, madarar tsire-tsire da kuka zaɓa a cikin rabo 1: 1 tare da hatsi. Misali, 1/2 kofin (120 ml) na madara a kofi 1/2 (120 ml) na hatsi.
• Chia tsaba (na zabi) 'Ya'yan Chia suna aiki kamar manne don ɗaura sinadaran. Yi amfani da chia 1/an 1/4 na chia a kowane oats. Misali, yi amfani da kofi 1/8 (30 ml) chia tsaba da 1/2 kofi (120 ml) hatsi.
• Yogurt (na zabi) Yogurt yana kara furotin da kirim mai tsami. Yi amfani da kiwo ko tsire-tsire na yogurt kuma daidaita adadin zuwa fifikon ku.
• Vanilla (na zabi) Dash na cirewar vanilla ko wake na vanilla yana ƙara ɗanɗano dandano a cikin hatsinku na dare.
• Abincin zaki (na zabi). Syan maple syrup, yankakken dabino 2-3, ko kuma rabin ayabar da aka nika na iya ɗanɗana daɗin hatsinku na dare.
  

Gina Jiki

Oats na dare shine babban tushen abubuwan gina jiki da yawa.

Kofi daya da aka shirya (240 ml) na girke-girke na asali wanda aka yi da madarar shanu 2% kuma ba tare da zaɓin abubuwan da aka zaɓa ya ba da waɗannan abubuwa masu zuwa:

• Calories: 215 adadin kuzari
• Carbs: 33gram
• Fiber: 4 gram
• Sugars: 7 gram
• Kitse: 5 gram
• Furotin: 9gram
• Vitamin D: 299% na Darajar Yau (DV)
• Harshen Manganese: 25% na DV
• Selenium: 27% na DV
• Vitamin A: 26% na DV
• Vitamin B12: 25% na DV
• Riboflavin: 23% na DV
• Copper: 22% na DV
• Phosphorus: 22% na DV

Wannan adadin oats na dare kuma yana samar da 12-19% na DV don alli, ƙarfe, magnesium, zinc, thiamine, da pantothenic acid.

Oats na dauke da furotin da mai fiye da yawancin hatsi. Hakanan sune mafi kyawun asalin beta glucan, wani nau'in zare wanda yake rage yunwa kuma yana inganta jin ƙoshi (,,).

A dabi'a, kayan abinci mai gina jiki na wannan girke-girke ya bambanta dangane da nau'in madara da waɗanne zaɓuka na zaɓin da kuka zaɓi haɗawa.

Shiri

Don shirya hatsinku na dare, sauƙaƙe ku haɗa dukkan abubuwan da ke ciki ku sanya su a cikin firinji a cikin dare a cikin kwandon iska.

Oats da chia tsaba sun jiƙa madara kuma suyi taushi a dare, suna ba da kwalliyar kwalliya mai kama da gobe.

Oats na dare yana ajiye har zuwa kwanaki huɗu lokacin da aka sanyaya shi a cikin kwandon iska. Wannan yana nufin za ku iya sauƙaƙe-shirya manyan ɓangarorin girke-girke na tushe kuma ƙara abubuwan da kuka fi so a cikin kowane yanki a cikin mako don bambancin (5).

Oats na dare suna amfani da abubuwa masu sauƙi, suna da wadataccen abinci mai yawa, ana iya yin su a manyan ɗakuna, kuma basa buƙatar kowane ɗumi. Kawai hada kayan hadin, a sanyaya a cikin dare, sannan a sanya kayan da kuka fi so da safe.

2. Chocolate gyada man shanu

Wannan bambancin hatsi na yau da kullun yana tunawa da shahararren kofunan man shanu na gyada.

A sauƙaƙe ƙara 1-2 tbsp (15-30 ml) na koko koko zuwa girkin girkinku na yau da kullun. Da safe, a gauraya a cikin cokali 2 (30 ml) na man gyada na kai kuma a yanka tare da yankakken gyaɗa, sabbin raspaberriesan zobe, da chipsan ƙaramin cakulan don ƙarin ɗanɗano da rubutu.

Gyada da man gyada suna ƙara nauyin kitsen mai mai kyau a wannan girke-girke yayin da koko da raspberries ke ƙara antioxidants, waɗanda mahaɗan ne masu amfani waɗanda ke taimakawa kare jikinku daga cuta (,,).

Cakulan-gyada-man shanu na oats na dare shine wadataccen kayan abinci mai gina jiki akan shahara mai daɗi. Wannan girke-girke yana da wadata musamman a cikin antioxidants masu amfani da ƙoshin lafiya.

3. Tropical

Don wannan girkin girke-girke mai zafi na dare, musanya madara da yogurt a girke girke na yau da kullun na madarar kwakwa da yogurt na kwakwa.

Daga nan sai a ɗora shi da ɗan pecans, a yayyafa flakes na kwakwa mai ɗanɗano, da yankakken yankakkun ko 'ya'yan itacen da ke bushewa kamar mangoro, abarba, ko kiwi. Sanya shi a cikin dare kamar girkin girke-girke.

Hakanan kuna iya amfani da busassun 'ya'yan itatuwa, amma ku tuna da motsa jiki don sarrafa iko. Gabaɗaya, wani ɓangaren 'ya'yan itacen da ya bushe ya zama sau 2-3 sau ƙanana da daidai wajan' ya'yan itacen sabo. Zaɓi don nau'ikan da ba a ɗanɗana ba, iri-iri marasa mai (,,,).

Oats na Tropical shine bambancin da aka saka da kwakwa na girke-girke na gargajiyar dare na gargajiya. A sauƙaƙe ƙara sabo ko 'ya'yan itacen da kuka zaɓa, ko kuma musanya sabbin' ya'yan itacen don ƙaramin rabo na 'ya'yan itacen da ba shi da ɗanɗano, ɗanyen da ba shi da mai.

4. yaji kabewa

Pumpkins suna cikin fiber da bitamin C da K. Suna ƙara wadataccen abinci da ƙila ba zato ba tsammani ga wannan girke-girken hatsi na dare.

Kabewa ma kyakkyawan tushe ne na beta carotene, mahaɗin wanda zai iya rage haɗarin cututtukan zuciya. Ciwon ƙwayar cuta yana tattare da yanayin haɗin da ke haɗuwa da haɗarin haɗarin nau'in ciwon sukari na 2 da cututtukan zuciya ().

Don yin wannan girke-girke, ƙara 1/2 kofin (120 ml) na kabewa mai tsami a girke girkenku na yau da kullun sai a sanyaya shi a cikin dare. Da safe, sai ki dandana shi da karamin cokali (5 ml) na kirfa da rabin karamin cokali (2.5 ml) kowane ƙwanƙasa da ƙwarya.

Umpwa-yaji na hatsi na dare mai yalwa yana da yalwar fiber, bitamin, da beta carotene, wani fili wanda zai iya kare kansa daga cututtukan zuciya da cututtukan da ke tattare da su.

5. Karas cake

Karas yana da wadataccen fiber kuma yana da daraja ƙwarai a kan glycemic index (GI), wanda ke nufin ba za su iya haifar da hauhawar jini ba bayan kun ci su (14,).

Hakanan ga kabewa, suna da wadatar beta carotene. Jikinku ya canza wannan mahaɗan zuwa bitamin A, wanda ke da mahimmanci don hangen nesan ku, ci gaban ku, ci gaban ku, da kuma garkuwar ku ().

Don shirya wannan abincin mai gina jiki akan shahararren kayan zaki, kawai haɗa 1/2 kofin (120 ml) na karas da karaya, kofi 1/4 (60 ml) na zabib, da 2 tbsp (30 ml) na cuku mai tsami ko sauya cuku tare da kayan abinci mai hatsi na dare.

A sanyaya shi a cikin dare, sai a yi masa ado da sabon karas ɗin da aka yankakke, raan itacen inabi, da kuma yafa kirfa ko allspice da safe.

Gwanin karas-oats na dare babban zaɓi ne ga kayan zaki mai ɗauke da sukari. Abubuwan girke-girke shine kyakkyawan tushen fiber da beta carotene, kuma an ba da cewa karas suna ƙasa da ƙasa a kan bayanin GI, wannan sigar na iya taimakawa wajen daidaita matakan sukarin jininka.

6. Cikakken cakulan na mint mai cike da furotin

Protein shine mai gina jiki wanda aka sani don rage yunwa da haɓaka jin ƙoshi ().

Tare da kusan gram 13 a kowane kofi (240 ml), girke-girke na hatsi na dare tuni ya ƙunshi matsakaicin kashi na furotin.

Yoara yogurt zuwa girke-girkenku da ɗora shi da goro ko 'ya'yan iri yana ƙara haɓaka sunadarin gina jiki zuwa kusan gram 17 a kowane kofi da aka shirya (240 ml).

Idan kuna son fi furotin da yawa, yi la'akari da haɗa 1-2 tablespoons (15-30 ml) na furotin foda zuwa gaurawar. Wannan zai kawo furotin cikin kusan gram 20-23 a kofi.

Don flavorarin ɗanɗano, ƙara daddaɗin cirewar ruhun nana a saman shi da sabbin 'ya'yan itace da aka yanka, chipsan ƙaramin cakulan, da leavesan ganyen mint. A ƙarshe, yi amfani da 1 tsp (5 ml) na spirulina foda don yanayi, wadataccen abinci mai taɓa launin kore.

Yogurt, kwayoyi, tsaba, ko furotin na furotin yana inganta abubuwan furotin na hatsinku na dare. Dash na cire ruhun nana, yankakken strawberries, mini cakulan cakulan, da spirulina foda sun kammala wannan girkin.

7. An shayar da Kofi

Wannan girke-girke hanya ce mai ban sha'awa don sanya abincin kumallo tare da maganin kafeyin.

Sauya oza 1 (30 ml) na madara tare da harbi na espresso, ko kuma kawai haɗa 1 tsp (5 ml) na ƙasa ko kofi mai narkewa tare da ainihin madara na asali.

Wannan yana karawa 30-40 MG na maganin kafeyin zuwa oats ɗinka na dare - adadin da bincike ya nuna na iya isa don inganta faɗakarwa, tunatarwa na gajeren lokaci, da lokacin amsawa ().

Thisara wannan girke-girke tare da zaɓin sabbin 'ya'yan itace, kwaya, da tsaba.

Idan kuna son ɗanɗanar kofi amma kuna son iyakance cin abincin kafeyin, kawai maye gurbin espresso ko kofi na ƙasa tare da tushen chicory ƙasa. Tushen bishiyar chicory mai ɗanɗano yana kama da kofi amma ba shi da maganin kafeyin sosai.

Aara harbin espresso ko 1 tsp (5 ml) na ƙasa ko kofi mai narkewa a cikin hatsinku na dare yana ba da shi da isassun maganin kafeyin don tashe ku. Soyayyen, tushen chicory tushe ne mai kyau wanda ba shi da maganin kafeyin tare da irin wannan dandano.

Layin kasa

Oats na dare suna da lafiya da sauƙi a shirya.

Ana iya jin daɗin su a karin kumallo ko a matsayin abun ciye-ciye, suna buƙatar ƙaramin shiri, kuma zaɓi ne na abinci mai ceton lokaci.

Hatsi na dare suma suna da ban mamaki kwarai da gaske, saboda sauƙaƙa sauye-sauyen abubuwa yana ba da fa'idar yawancin girke-girke. Sun cancanci ƙarawa zuwa juyawar abincinku idan ba ku yi haka ba tukuna.