Cov oats puas tau rog lossis poob phaus?

Zoo Siab

• Yuav siv li cas oats kom poob phaus
• Ntawv qhia zaub mov nrog oats kom poob phaus
• Zaub Mov Noj Oatmeal
• Lub teeb oatmeal porridge
• Oat bran pancake

Oats suav hais tias yog ib qho kev noj qab haus huv zoo tshaj plaws thiab noj zaub mov zoo tshaj plaws, vim lawv nplua nuj nyob hauv B thiab E vitamins, cov zaub mov xws li potassium, phosphorus thiab magnesium, carbohydrates, protein, fibers thiab antioxidant, uas coj ntau cov txiaj ntsig kev noj qab haus huv xws li poob phaus, txo qis. piv txwv cov ntshav qab zib thiab cov roj cholesterol thiab tiv thaiv kab mob plawv, piv txwv.

Oats yog cov zaub mov zoo rau cov neeg uas xav kom poob phaus vim nws tso cai rau kev zom zaub mov yooj yim thiab qeeb thiab, ntxiv rau, nws cov fibers, xws li beta-glucan, nce lub siab ntawm satiety, tswj kev tshaib plab, txo qhov nqus ntawm cov rog, txhim kho cem quav. ., tswj hwm txoj hnyuv thiab txo plab plab. Pom tag nrho cov txiaj ntsig ntawm oats.

Txawm li cas los xij, oats tab tom qab ntau dua yog tias noj hauv ntau ntau vim nws yog cov khoom noj uas muaj ntau calories, piv txwv li 100 g ntawm oats muaj 366 calories. Yog li, nws yog ib qho tseem ceeb kom noj zaub mov muaj txiaj ntsig, nrog kev taw qhia ntawm tus neeg noj zaub mov zoo, kom ua tiav cov txiaj ntsig xav tau.

Yuav siv li cas oats kom poob phaus

Txhawm rau kom koj poob phaus, oats yuav tsum tau noj txhua hnub ntawm qhov ntau ntawm 3 diav ib hnub, thiab tuaj yeem siv rau hauv daim ntawv ntawm cov porridge lossis ntxiv rau cov txiv hmab txiv ntoo tws lossis zom, hauv cov kua mis nyeem, kua txiv thiab vitamins.

Txoj hauv kev zoo tshaj plaws los siv oats yog nyob rau hauv daim ntawv ntawm flakes, vim nws muaj qhov zoo ntawm cov khoom siv fiber ntau uas muaj peev xwm nce qhov kev xav ntawm satiety thiab nyiam poob phaus.

Cov kev ua tiav feem ntau, xws li cov hmoov nplej lossis cov ceg ntoo, muaj cov roj carbon fiber ntau thiab, vim li ntawd, tuaj yeem muaj feem tsawg dua rau poob phaus. Tseem, lawv yog cov kev xaiv muaj txiaj ntsig zoo dua los hloov cov hmoov nplej dawb, piv txwv li.

Ntawv qhia zaub mov nrog oats kom poob phaus

Oats yuav tsum tau noj tsawg kawg 4 zaug nyob rau hauv ib lub lim tiam, thiab tuaj yeem suav nrog kev noj haus raws li pom hauv cov ntawv qhia nram qab no:

Qhov no tsuas yog ua piv txwv ntawm cov ntawv qhia zaub mov rau sawv daws, uas tsis raug kho rau cov kev xav tau ntawm txhua tus neeg. Qhov zoo tshaj plaws yog sab laj rau cov khoom noj khoom haus los tsim cov phiaj xwm kev noj haus ib leeg ib leeg.

Zaub Mov Noj Oatmeal

Qee yam ua nrawm nrawm, yooj yim los npaj thiab cov zaub mov noj zoo oat yog:

Lub teeb oatmeal porridge

Lub taum no tuaj yeem siv rau pluas tshais lossis noj hmo.

Cov khoom xyaw

• 200 mL ntawm cov roj skimmed lossis zaub (kua, kua txiv almonds lossis oats, piv txwv);
• 3 diav ntawm oats dov;
• Cinnamon mus saj;
• Sweetener (yeem).

Npaj hom

Sib tov cov oats thiab mis nyuj thiab coj mus rau qhov kub kom txog thaum nws yog khoom noj-li porridge. Ntxiv cov txiv kab ntxwv thiab cov txiv ntoo hlais, zoo li kua.

Oat bran pancake

Daim ntawv qhia no ua rau 1 qho thiab cov pancake tuaj yeem sau cov saj.

Cov khoom xyaw

• 2 diav ntawm oat bran;
• 4 diav dej;
• 1 lub qe;
• 1 pinch ntawm ntsev;
• Oregano thiab kua txob rau saj;
• Ua rau saj.

Npaj hom

Tuav tag nrho cov khoom xyaw rau hauv rab thiab ua kom cov pancake hauv cov nonet skillet. Sau nrog nqaij qaib shredded lossis tuna nrog zaub, thiab koj tuaj yeem siv cov txiv hmab txiv ntoo thiab zib ntab ua qab zib.

Tshawb xyuas cov yeeb yaj kiab hauv qab no rau daim ntawv qhia ua khob cij oat ua hauv tsev: