7 Khoom Noj Kom Qab thiab Noj Qab Haus Hmo Oats Recipes

Zoo Siab

• 1. Yooj yim hmo ntuj oats
• Cov khoom xyaw
• Kev noj haus
• Kev npaj
• 2. Chocolate txiv laum huab xeeb
• 3. Qav Kheeb
• 4. Taub dag txuj lom
• 5. Carrot khoom qab zib
• 6. Cov muaj protein ntau mint chocolate chip
• 7. Kas fes-infused
• Hauv qab kab

Thaum tsaus ntuj oats ua rau ib qho zoo kawg incredibly ntau yam noj tshais lossis khoom noj txom ncauj.

Lawv tuaj yeem nyiam sov lossis txias thiab npaj hnub ua ntej nrog qhov npaj ua ntej.

Ntxiv mus, koj tuaj yeem sab saum toj no cov zaub mov qab nrog cov khoom noj khoom haus zoo uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv.

Kab lus no muab 7 cov zaub mov zoo, ua tau zoo, thiab yooj yim hmo ua kua zaub mov noj.

1. Yooj yim hmo ntuj oats

Cov zaub mov qab hmo ntau yog ua raws tib cov khoom xyaw.

Cov khoom xyaw

• Oats. Cov khaub ncaws qub ua haujlwm zoo tshaj plaws rau hmo ntuj oats. Txhawm rau lub sijhawm luv luv soaking, siv oats nrawm dua, thiab rau qhov ntev dua, siv cov ntoo tawv-txav.
• Mis. Siv cov mis nyuj los yog cov mis uas tsis muaj rog, tsis qab zib, cov mis uas koj xaiv ntawm 1: 1 piv nrog cov oats. Piv txwv li, 1/2 khob (120 ml) ntawm mis nyuj rau 1/2 khob (120 ml) ntawm oats.
• Chia noob (yeem). Chia cov noob ua xws li kua nplaum los khi cov khoom xyaw. Siv 1/4 feem chia noob rau 1 ntu oats. Piv txwv li, siv 1/8 khob (30 ml) chia noob ib 1/2 khob (120 ml) oats.
• Yogurt (yog xaiv tau). Cov kua mis nyeem qaub ntxiv cov protein ntxiv rau thiab qab zib. Siv cov kua mis los yog kua mis los yog cog mis uas yog tsob nroj thiab kho cov nyiaj kom ntau raws li koj nyiam.
• Vanilla (yeem). Ib qho txawv ntawm vanilla extract lossis vanilla taum ntxiv qhov kov ntawm tsw rau koj cov hmo ntuj oats.
• Sweetener (yeem). Ib me ntsis Maple phoov, 2-3 hnub tws, los yog ib nrab ntawm txiv tsawb mashed tuaj yeem ua rau koj qab oats.
  

Kev noj haus

Hmo ntuj oats yog qhov khoom noj ntawm ntau cov as-ham.

Ib lub khob tau npaj (240 ml) ntawm cov lus qhia yooj yim ua nrog 2% mis nyuj thiab tsis muaj kev xaiv cov khoom xyaw muab cov hauv qab no ():

• Cov calories: 215 calories
• Carbs: 33grams
• Fiber ntau: 4 grams
• Cov lus qhia: 7 grams
• Rog: 5 grams
• Cov protein ntau: 9grams
• Vitamin D: 299% ntawm Tus Nqi Txhua Hnub (DV)
• Manganese: 25% ntawm DV
• Selenium: 27% ntawm DV
• Vitamin A: 26% ntawm DV
• Vitamin B12: 25% ntawm DV
• Riboflavin: 23% ntawm DV
• Tooj liab: 22% ntawm DV
• Phosphorus: 22% ntawm DV

Qhov ntau npaum li cas ntawm cov hmo ntuj oats tseem muab 12-19% ntawm DV rau cov calcium, hlau, magnesium, zinc, thiamine, thiab pantothenic acid.

Oats muaj protein ntau thiab muaj roj ntau dua li lwm cov noob nplej. Lawv kuj yog qhov tshwj xeeb zoo tshaj plaws ntawm beta glucan, ib hom fiber ntau uas txo cov kev tshaib plab thiab txhawb txoj kev xav zoo li (,,).

Ib txwm, cov lus qhia txog zaub mov zoo ntawm cov mis no nws txawv nyob ntawm hom mis thiab cov khoom xyaw twg uas koj xaiv los xaiv.

Kev npaj

Txhawm rau npaj koj cov hws yav hmo ntuj, tsuas yog muab tag nrho cov khoom xyaw thiab tso rau hauv lawv nyob rau hmo ntuj hauv lub thawv airtight.

Cov txiv ntseej thiab chia cov noob yuav tsau cov mis thiab ua kom hmo ntuj zoo, yuag qhov zoo li daim pudding zoo li tuaj thaum sawv ntxov.

Cov hmo ntuj oats ua kom txog li plaub hnub thaum txias hauv cov thawv hauv airtight. Qhov ntawd txhais tau tias koj tuaj yeem yooj yim txheeb-npaj cov loj dua ntawm daim ntawv qhia hauv paus thiab ntxiv rau koj nyiam toppings rau ib tus neeg thoob plaws hauv lub lim tiam rau kev hloov pauv (5).

Cov hmo ntuj oats siv cov khoom siv yooj yim, muaj ntau yam khoom noj muaj txiaj ntsig, tuaj yeem ua rau hauv cov pas dej loj, thiab tsis tas yuav muaj cua sov. Tsuas yog muab cov khoom xyaw tso rau, tso rau thaum hmo ntuj, thiab ntxiv rau koj nyiam tuaj thaum sawv ntxov.

2. Chocolate txiv laum huab xeeb

Qhov no txawv ntawm theem pib hmo ntuj oats yog nco txog ntawm kev kho nrov ntawm txiv laum huab xeeb butter khob.

Cias ntxiv 1-2 tbsp (15-30 ml) ntawm cocoa hmoov rau koj cov ntawv qhia thaum hmo ntuj oats. Thaum sawv ntxov, sib xyaw hauv 2 tbsp (30 ml) ntawm cov txiv laum huab xeeb thiab txiv laum huab xeeb thiab cov txiv laum huab xeeb, cov txiv duaj tshiab, thiab cov chocolate chocolate ntxiv rau qhov qab thiab cov qauv.

Cov txiv laum huab xeeb thiab txiv laum huab xeeb ntxiv ib koob tshuaj noj kom muaj roj zoo rau hauv daim ntawv qhia no thaum lub cocoa thiab raspberry ntxiv cov tshuaj antioxidants, uas yog cov txiaj ntsig zoo uas pab tiv thaiv koj lub cev los ntawm tus kab mob (,,).

Chocolate-txiv laum huab xeeb-butter thaum hmo ntuj oats yog cov khoom noj muaj txiaj ntsig tau txais ntawm qab zib nrov. Daim ntawv qhia no yog tshwj xeeb hauv kev muaj txiaj ntsig zoo antioxidant thiab cov rog zoo.

3. Qav Kheeb

Rau daim ntawv qhia no txog teb chaws sov hmo ntuj oats, hloov cov mis thiab yogurt hauv koj daim ntawv qhia yooj yim rau cov txiv maj phaub mis thiab cov txiv maj phaub yogurt.

Tom qab ntawd sab saum toj nws nrog ib tus puv tes ntawm pecans, nphoo ntawm cov txiv maj phaub flakes, thiab freshly txiav lossis defrosted cov txiv hmab txiv ntoo tauj xws li txiv nkhaus taw, txiv puv, lossis kiwi. Tso nws kom pw ib hmos ib yam li daim ntawv qhia hauv paus.

Koj tuaj yeem siv cov txiv hmab txiv ntoo qhuav, tab sis nco ntsoov ua kev tswj xyuas feem. Feem ntau, ib feem ntawm cov txiv ntoo qhuav yuav tsum yog 2-3 zaug me dua li qhov qub ntawm cov txiv ntoo tshiab. Xaiv rau cov roj tsis muaj qab hau, roj-ntau hom (,,,).

Qav oats yog cov txiv maj phaub-infused variant ntawm cov ntaub ntawv qhia ua noj hmo oats. Tsuas yog ntxiv cov txiv hmab txiv ntoo tshiab lossis defrosted uas koj xaiv, lossis hloov cov txiv tshiab rau cov feem me me ntawm cov txiv hmab txiv ntoo tsis muaj roj, tsis muaj roj.

4. Taub dag txuj lom

Cov taub yeej muaj cov tshuaj fiber ntau thiab cov vitamins C thiab K. Lawv ntxiv cov nplua nuj thiab tsis xav tias yuav muaj tsw rau daim ntawv qhia hmo no.

Taub dag kuj tseem yog ib qho txiaj ntsig zoo ntawm cov beta carotene, cov lus sib txuas uas tuaj yeem txo koj txoj kev pheej hmoo ntawm kev ua pa metabolic. Kev mob ntshav siab yog ib pawg ntawm cov kev mob uas txuas nrog kev raug mob ntawm tus kabmob ntshav qab zib 2 thiab kab mob plawv ().

Ua daim ntawv qhia no, ntxiv rau 1/2 khob (120 ml) ntawm taub dag purée rau koj daim ntawv qhia txog hmo ntuj oats thiab tso nws nyob rau hmo ntuj. Thaum sawv ntxov, lub caij nws nrog ib me nyuam diav (5 ml) ntawm cov cinnamon thiab ib nrab me me (2,5 ml) ntawm cov cloves hauv av thiab nutmeg.

Taub dag-txuj lom thaum hmo ntuj muaj cov nplua nuj nyob hauv fiber ntau, cov vitamins, thiab beta carotene, uas yog cov tshuaj tiv thaiv uas tuaj yeem tiv thaiv cov kab mob metabolic syndrome thiab kab mob cuam tshuam.

5. Carrot khoom qab zib

Carrots yog nplua nuj nyob hauv fiber ntau thiab nyob qib qis hauv glycemic index (GI), uas txhais tau tias lawv tsis tshua pom muaj ntshav qab zib ntxiv tom qab koj noj lawv (14,).

Ib yam li cov taub, lawv nplua nuj hauv beta carotene. Koj lub cev hloov cov compound no rau hauv cov vitamins A, uas yog qhov tseem ceeb rau koj lub zeem muag, kev loj hlob, kev loj hlob, thiab lub cev tsis muaj zog ().

Txhawm rau npaj cov khoom noj muaj txiaj ntsig no noj cov khoom qab zib nrov, tsuas yog sib tov 1/2 khob (120 ml) ntawm cov zuaj ntoo, 1/4 khob (60 ml) ntawm raisins, thiab 2 tbsp (30 ml) ntawm cheese tshij lossis qab zib hloov cheese. nrog koj qhov yooj yim thaum hmo ntuj oats cov khoom xyaw.

Tso nws rau thaum hmo ntuj, thiab muab nws txho nrog zaub ntug hauv tsev, lub ob peb raisins, thiab nchuav cov cinnamon lossis allspice thaum sawv ntxov.

Carrot-ncuav qab zib oats yog ib qho kev xaiv zoo rau cov khoom qab zib-laden khoom qab zib. Daim ntawv qhia ua noj muaj txiaj ntsig zoo ntawm cov tshuaj fiber thiab beta carotene, thiab muab cov carrots hauv lub cev qis qis ntawm GI qhov ntsuas, qhov qauv no yuav pab tswj koj cov ntshav qab zib kom qis.

6. Cov muaj protein ntau mint chocolate chip

Protein yog ib yam khoom noj uas ua kom lub cev muaj zog txhawm rau txhawm rau txo kev tshaib plab thiab txhawb nqa txoj kev xav (full).

Nrog rau ib puag ncig 13 grams hauv ib khob (240 ml), qhov yooj yim hmo ntuj oats daim ntawv qhia twb muaj pes tsawg koob protein.

Ntxiv cov kua mis nyeem qaub rau koj cov ntawv qhia thiab topping nws nrog txiv ntoo lossis noob ntxiv txhawb cov ntsiab lus protein txog ib puag ncig 17 grams hauv lub khob npaj (240 ml).

Yog tias koj xav tau cov protein ntau dua, xav txog tov 1-2 diav (15-30 ml) ntawm cov hmoov protein kom sib tov. Qhov no yuav coj cov ntsiab lus protein mus txog ib puag ncig 20-23 grams tauj ib khob.

Rau cov tsw ntxiv, ntxiv tsoo ntawm peppermint extract thiab sab saum toj nws nrog freshly hlais txiv pos nphuab, mini chocolate chips, thiab ob peb mint nplooj. Thaum kawg, siv 1 tsp (5 ml) ntawm spirulina hmoov rau lub ntuj, ua kom muaj txiaj ntsig zoo kov ntawm ntsuab xim.

Kua mis nyeem qaub, noob txiv, noob, lossis cov hmoov protein ua rau cov protein nyob hauv koj qhov hmo ntuj. Ib qho khiav ceev ntawm peppermint extract, hlais txiv pos nphuab, mini chocolate chips, thiab spirulina hmoov tiav ua daim ntawv qhia no.

7. Kas fes-infused

Daim ntawv qhia no yog qhov nthuav txoj hauv kev txaus siab rau koj txoj kev ua tshais nrog caffeine.

Hloov me 1 ounce (30 ml) mis nyuj nrog tshuaj txhaj espresso, lossis tsuas yog muab sib tov 1 tsp (5 ml) ntawm hauv av lossis hauv kas fes sai nrog cov mis thawj.

Qhov no ntxiv 30–40 mg ntawm caffeine rau koj hmo ntuj oats - qhov nyiaj uas tshawb pom qhia tau txaus los txhim kho kev ceeb toom, cim lub sijhawm luv, thiab lub sijhawm tiv thaiv ().

Sab saum toj no daim ntawv qhia nrog koj xaiv cov txiv ntoo tshiab, txiv ntoo, thiab noob.

Yog tias koj nyiam qhov saj ntawm kas fes tab sis xav kom txwv koj txoj kev haus kas fes, tsuas hloov pauv cov espresso los yog kas fes hauv av nrog hauv av chicory cag. Brewed chicory hauv paus qab qab zoo ib yam li kas fes tab sis yog ib txwm tsis muaj caffeine.

Ntxiv ib qho tshuaj txhaj ntawm espresso lossis 1 tsp (5 ml) hauv av lossis hauv kas fes sai rau koj hmo ntuj oats ua rau nws nrog kua caffeine txaus kom koj sawv. Roasted, av chicory hauv paus yog qhov kev xaiv zoo caffeine zoo tsis sib xws nrog cov tsw zoo sib xws.

Hauv qab kab

Cov hmo ntuj oats yog cov noj qab nyob zoo thiab npaj tau yooj yim.

Lawv tuaj yeem txaus siab rau pluas tshais lossis ua khoom txom ncauj, xav tau npaj me me, thiab yog lub sijhawm los khaws zaub mov noj.

Pw hmo ntuj oats kuj yog ntau yam tsis txaus ntseeg, raws li tsuas yog hloov pauv hloov cov toppings muab tawm los rau ntau cov zaub mov txawv. Lawv tsis tsim nyog ntxiv rau koj qhov kev noj mov yog tias koj tsis tau ua tas.