Oats na dare: girke-girke 5 don rasa nauyi da haɓaka hanji

Wadatacce

• 1. Ayaba da Strawberry Na dare
• 2. Man Gyada Da Daddare
• 3. Coco da Granola Dare
• 4. Kiwi da Chestnut Dare
• 5. Apple da Kirfa a Dare

Oats na dare suwa ne na kirim mai kama da pavé, amma an yi su da hatsi da madara. Sunan ya fito ne daga Ingilishi kuma yana nuna yadda ake shirya tushe na waɗannan mousses, wanda shine barin hatsi suna hutawa a cikin madara a cikin dare, a cikin gilashin gilashi, don ya zama mai tsami da daidaituwa washegari.

Baya ga oats, yana yiwuwa a ƙara girke-girke tare da sauran kayan haɗi, kamar 'ya'yan itace, yogurt, granola, kwakwa da goro. Kowane sinadari yana kawo ƙarin fa'idodi ga fa'idar hatsi, wanda yake mai kyau don kiyaye aikin hanji mai kyau, rage nauyi da sarrafa cututtuka kamar su ciwon suga da babban cholesterol. Gano dukkan amfanin hatsi.

Anan akwai girke-girke 5 na dare waɗanda zasu taimaka dakatar da yunwa da haɓaka aikin hanji:

1. Ayaba da Strawberry Na dare

Sinadaran:

• 2 tablespoons na hatsi
• Cokali 6 wanda aka yankashi madara
• Ayaba 1
• 3 strawberries
• 1 yogurt Girkanci mai haske
• 1 tablespoon chia
• 1 gilashin gilashi mai tsabta tare da murfi

Yanayin shiri:

Haɗa hatsi da madara ka zuba a cikin kasan gilashin gilashin. Ki rufe rabin yankakken banana da strawberry 1. A cikin Layer na gaba, ƙara rabin yogurt da aka gauraya da chia. Sannan a kara sauran rabin ayabar da sauran yogurt din. A ƙarshe, ƙara sauran yankakken strawberries biyu. Bar shi ya zauna a cikin firinji da daddare.

2. Man Gyada Da Daddare

Sinadaran:

• 120 ml almond ko madara mai kirji
• Cokali 1 na 'ya'yan chia
• 2 tablespoons gyada man shanu
• 1 tablespoon na demerara ko ruwan kasa sukari
• 3 tablespoons na hatsi
• Ayaba 1

Yanayin shiri:

A ƙasan gilashin gilashin, haɗa madara, chia, man gyada, sukari da hatsi. A bar shi a cikin firinji tsawon dare sannan a sa yankakken ko nikakken ayaba washegari, a haɗa tare da sauran kayan aikin. Bar shi ya zauna a cikin firinji da daddare.

3. Coco da Granola Dare

Sinadaran:

• 2 tablespoons na hatsi
• Cokali 6 wanda aka yankashi madara
• 1 yogurt Girkanci mai haske
• Cokali 3 na mangwaro da aka yanka
• 2 tablespoons na granola
• Cokali 1 na grated kwakwa

Yanayin shiri:

Haɗa hatsi da madara ka zuba a cikin kasan gilashin gilashin. Ki rufe mangwaron cokali 1 da busasshiyar kwakwa. Bayan haka, sanya rabin yogurt sai a rufe da sauran mangoron. Sanya sauran rabin yogurt din ka rufe da granola. Bar shi ya zauna a cikin firinji da daddare. Koyi yadda za a zaɓi mafi kyau granola don rasa nauyi.

4. Kiwi da Chestnut Dare

Sinadaran:

• 2 tablespoons na hatsi
• Cokali 6 na madarar kwakwa
• 1 yogurt Girkanci mai haske
• 2 yankakken kiwi
• 2 yankakken kirji a ciki

Yanayin shiri:

Haɗa hatsi da madara ka zuba a cikin kasan gilashin gilashin. Rufe shi da yankakken kiwi 1 da ƙara rabin yogurt. Sannan saka cokali daya na yankakken kirjin ki zuba sauran yogurt din. A Layer ta ƙarshe, sanya ɗayan kiwi da sauran kirji. Bar shi ya zauna a cikin firinji da daddare.

5. Apple da Kirfa a Dare

Sinadaran:

• 2 tablespoons na hatsi
• Cokali 2 na madara ko ruwa
• 1/2 grated ko aka yanka diyan apple
• 1 teaspoon ƙasa kirfa
• 1 fili ko yogurt Girkanci mai haske
• 1 teaspoon na chia tsaba

Yanayin shiri:

Haɗa hatsi da madara ka zuba a cikin kasan gilashin gilashin. Halfara rabin apple kuma yayyafa rabin kirfa a kai. Sanya rabin yogurt, da sauran apple da kirfa. A ƙarshe, ƙara sauran yogurt ɗin da aka gauraya da chia kuma barshi ya kasance cikin firiji da daddare. Duba ƙarin nasihu akan yadda ake amfani da chia don rage nauyi.