Kungani kufanele udle i-oatmeal unyaka wonke - nezindlela zokupheka ezi-3 zokondla i-oatmeal yakho kuleli hlobo!

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

U-Haile Thomas ungumnikeli wokupheka we-In The Know. Mlandele I-Instagram futhi uvakashele iwebhusayithi yakhe ukuze uthole okwengeziwe.

Sesifinyelele kuleso sikhathi sonyaka. Isibhakabhaka esigcwele ilanga senzelwe isikhumba esiqatshulwe yilanga, uhlaza olukhazimulayo olukucelayo nje ukuthi udlalise kanye nokuncenga isihlalo segumbi lokuphumula ukuze uhlale ngokuthula. Njengoba sivuswa ngokugcwele ekuqhakazeni okuthambile kwentwasahlobo, sizithola sifuna inala yokudla. Futhi uma kuziwa ekwamukeleni isizini entsha, ngihlala ngijabulile ukuthola izindlela zokunakekela umzimba wami kuyilapho ngingena eziphweni ezimnandi zemvelo. Kodwa kungakhathaliseki ukuthi yisiphi isikhathi sonyaka, njalo ekuseni, sonke sizithola sibhekene nombuzo ofanayo: Siyini isidlo sasekuseni? Pho kungani ungaqali lapho?

Njengoba samukela lezi zinsuku zasehlobo, i-oatmeal ingase ibe into yokugcina engqondweni yakho. Kodwa uma unjengami, isitsha se-oats esinenhliziyo siyindlela yasekuseni eduduzayo futhi enomsoco, kungakhathaliseki ukuthi isizini. Futhi ngamandla amakhulu afana nokusekela impilo yenhliziyo, ukusiza ekugayeni ukudla nokunye okuningi (bheka ngezansi!), I-oats ifanelwe ukugujwa unyaka wonke. Ngenhlanhla, ukuchichima kwehlobo kunikeza izithako ezinhle, ezinambithekayo nezisha ezingaletha ngempela ukusonta okunempilo ekudleni kwethu kwasekuseni okuvamile. Nazi izizathu ezimbalwa zokuthi kungani ungafuna ukugcina ama-oats kumenyu yakho yasekuseni ihlobo lonke:

Ukuqala usuku lwakho kahle

Enye yezinto ezingavamile kakhulu ngesitsha se-oats into yokuqala ekuseni ukufudumala kwayo kanye nokusuthiswa kwesisekelo. Ama-oats adume kakhulu nge-fiber yawo ngegama le-beta-glucan, okuyinto izifundo umbukiso usiza ukugaya ukudla kancane, unciphise amazinga kashukela egazini futhi uhlale ugcwele usuku lonke. Ngaphandle kokusekelwa kokugaya ukudla, i-oats ingumthombo omuhle kakhulu ama-antioxidants , amavithamini namaminerali, njengovithamini E, uvithamini B6, uvithamini K, i-riboflavin, i-folate ne-niacin, ukusho okumbalwa. Lezi zakhi zihle kakhulu ekusekeleni amasosha omzimba, amathambo kanye nempilo yenhliziyo. Ikakhulukazi, ama-oats aqukethe ama-polyphenols, ama-compounds asezitshalweni acebile ama-avenanthramides , uhlobo lwe-antioxidant ecishe ibe yi-oats kuphela. I-Avenanthramides ingasiza ukwehlisa umfutho wegazi, inciphise ukuvuvukala emzimbeni futhi isize ekuthuthukisweni kokugeleza kwegazi.

Ngezinzuzo ezinjengalezo, ubani ongamelana nesitsha se-oatmeal?

Kungani udla ngezikhathi ezithile zonyaka?

Ukwengeza ama-twist esizini hhayi nje ku-oats yakho kuphela kodwa nakho konke ukudla, uma kungenzeka, kungaba nezinzuzo zangempela emizimbeni yethu, emvelweni nasemiphakathini yethu yendawo. Uma sidla ngezikhathi ezithile zonyaka, siyazishuna kusigqi semvelo futhi sithokozele umkhiqizo ovunwe ngokuphakama kwekhwalithi yawo, umsoco kanye nokunambitheka. Ukudla ngezikhathi ezithile zonyaka kungasiza ukwehlisa izinga lethu lekhabhoni futhi kusekele amasistimu okudla asendaweni asimama kakhudlwana. Ukudla kwethu kuvame ukuba nohambo olukhandlayo nolukhokhisa imvelo ukusuka epulazini kuya eshalofini lesitolo segilosa, ngakho ukwehlisa ibanga okufanele uhambe ngalo ukudla kwethu kungaba yinzuzo enkulu. Thenga izimakethe zabalimi endaweni yakho noma ngokuqondile emapulazini aseduze uma etholakala kuwe.

Ukudla ngezikhathi ezithile, ngeshwa, akufinyeleleki kuwo wonke umuntu ngenxa yokungabi nabulungiswa kokudla okuhleliwe ezweni lonke. Kodwa ukusekela wendawo abalimi nezinhlangano (njenge Rise & Root Farm , isibonelo) ezisebenzela ukuletha ukudla okunempilo, okusha nokwesizini emiphakathini encishwe amathuba ingasiza!

Yini ozoyithola kuleli hlobo (Juni-Septhemba):

Ukudla kwesizini kuyahlukahluka kuye ngesifunda, kodwa lezi zinto ezikhiqizwayo zivame ukutholakala kulo lonke ihlobo. Nazi ezimbalwa ezingakujabulisa ngale sizini entsha:

• Amabhilikosi
• Ama-apula
• Ukotapheya
• I-Basil
• I-Bell Peppers
• Amajikijolo
• Amajikijolo
• Izaqathi
• Chard
• Ama-Cherries (amnandi futhi amuncu)
• Chiles
• Ukolweni
• Ukhukhamba
• Amakhiwane
• Ugaliki
• Amagilebhisi
• U-anyanisi Oluhlaza
• Ulethisi
• izibambo
• I-Melon
• AmaNectarine
• Amapentshisi
• Amaplamu
• Amajikijolo
• Isipinashi
• Ama-Strawberries
• Utamatisi
• Ikhabe
• I-Zucchini

Thola ubuciko ngezinkathi zonyaka!

Esikhundleni sokufinyelela i-oatmeal esheshayo (evame ukuqukatha amanani ashibhile kashukela owengeziwe, ukunambitheka kokwenziwa kanye nezivimbelakuvunda), kuyinjabulo ukuthola ubuciko ekhishini futhi ushaye into ehlwabusayo futhi enomsoco eyenziwe ngamabomu ngokuvumelana nezinkathi zonyaka.

Nginezindlela zokupheka ezintathu ze-oatmeal okwamanje ezijikelezayo ezifanele ekuseni zasehlobo. Yebo, zijabulele lezi zokupheka futhi uzenze ezakho!

I-Ginger Carrot Cake Oat Bowl ene-Lemon Tahini Maple Drizzle

Ikhredithi: Haile Thomas

Isebenza: 1-2 abantu

Izithako ze-Ginger Carrot Cake Oat Bowl:

• 3/4 inkomishi yobisi lwesitshalo ozikhethele lona
• 1/4 inkomishi lite ubisi lukakhukhunathi
• Ingcosana kasawoti olwandle
• 1/2 indebe ye-oatmeal eqoshiwe
• 1/2 inkomishi isanqante egayiwe
• 1/2 isipuni se-ginger esanda kukhishwa
• 1/4 isipuni emhlabathini cardamom
• 1 ithisipuni isinamoni
• 1 ithisipuni i-vanilla extract
• 1-2 wezipuni isiraphu ye-maple

I-Lemon Tahini Drizzle Izithako:

• 2 wezipuni tahini
• 1 isipuni se-maple isiraphu
• 1 ithisipuni lemon juice
• 1/2 ithisipuni lemon zest

Ongakukhetha:

• Ama-walnuts aqoshiwe, ama-pecans noma amantongomane/imbewu ozikhethele yona
• Ama-coconut flakes
• Omisiwe egolide
• Izithelo zonyaka (njengama-blueberries noma amajikijolo!)
• I-Lemon tahini eshisayo

Imiyalelo:

1. Ebhodweni elincane kuya kosayizi ophakathi phezu kokushisa okuphezulu, ulethe ubisi lwezitshalo nobisi lukakhukhunathi ubilise. Uma uketshezi selubila, engeza i-oats egoqiwe, izaqathe ezigayiwe kanye nejinja. Faka emlilweni ophansi cishe imizuzu emi-5, ugovuze njalo.
2. Ngenkathi ama-oats epheka, ngokushesha yenza i-tahini yakho iphuze. Engeza zonke izithako endishini encane bese ugoqa ukuhlanganisa. Beka eceleni.
3. Hlanganisa izinongo, i-vanilla nenani olifunayo lesiraphu ye-maple ku-oats yakho. Susa ekushiseni bese udlulisela endishini. Gqoka ngezigqoko ezengeziwe kanye ne-lemon tahini drizzle. Jabulela!

I-Raspberry Coconut Almond Rose Oat Bowl

Ikhredithi: Haile Thomas

Uyakhonza : 1-2 abantu

Izithako:

• 1/4 inkomishi yobisi lwesitshalo ozikhethele lona
• 1 inkomishi lite ubisi lukakhukhunathi
• 1/2 indebe ye-oatmeal eqoshiwe
• 1/8 ithisipuni rose amanzi
• 1 ithisipuni i-vanilla extract
• 1/4 ithisipuni cardamom
• 1/2 ithisipuni isinamoni
• 1-2 wezipuni isiraphu ye-maple
• 1 isipuni sebhotela le-alimondi (lingakwazi ukufaka amantongomane akho owathandayo noma ibhotela lembewu)
• 1/2 inkomishi ama-raspberries amasha, ahlukaniswe phakathi

Ongakukhetha:

• Ama-coconut flakes
• Inkomishi engu-¼ esele yama-raspberries amasha
• Imbewu ye-Hemp
• Izingcezu ze-almond

Imiyalelo:

1. Ebhodweni elincane kuya kosayizi ophakathi phezu kokushisa okuphezulu, ulethe ubisi lwezitshalo nobisi lukakhukhunathi ubilise.
2. Lapho uketshezi selubilisiwe, engeza i-oats egoqiwe, i-rose water kanye ne-vanilla extract. Faka emlilweni ophansi cishe imizuzu emi-5, ugovuze njalo.
3. Hlanganisa izinongo, inani elidingekayo lesiraphu ye-maple nebhotela le-alimondi. Qinisekisa ukuthi zonke izithako zihlanganiswe kahle.
4. Gcoba ngobumnene inkomishi engu-¼ yama-raspberries amasha.
5. Susa ekushiseni bese udlulisela endishini.
6. Gqoka nge-toppings eyengeziwe. Jabulela!

I-Cherry Oatmeal Bhaka Ngophayinaphu kanye Nokhukhunathi Othosiwe

Ikhredithi: Haile Thomas

Inikeza : 1 umuntu

Izithako:

• 1/2 indebe ye-oatmeal eqoshiwe
• 1/4 ithisipuni baking powder
• 1/2 ithisipuni isinamoni
• 1/4 isipuni se-ginger powder
• 1/2 kabhanana ovuthwe kakhulu
• 1/3 inkomishi yobisi lwesitshalo ozikhethele lona
• 1/4 ithisipuni i-vanilla extract
• 1 isipuni sebhotela le-cashew (lingakwazi ukufaka i-nut oyikhonzile noma ibhotela lembewu)
• 1/2 isipuni se-maple isiraphu
• 1/4 indebe eqoshiwe uphayinaphu
• 1/4 indebe eqoshiwe ama-cherry amnandi
• 6-8 izingcezu ezincane zikaphayinaphu
• 4 izingcezu zikabhanana
• 1 isipuni sikakhukhunathi chips unsweetened

Imiyalelo:

1. Shisisa ihhavini ukuya ku-350 degrees F. Gcoba kancane iramekin ekhonza kanye.
2. Endishini encane, hlanganisa i-oats, i-baking powder, isinamoni ne-ginger kuze kuhlanganiswe kahle.
3. Esitsheni esiphakathi nendawo, hlanganisa u-1/2 kabhanana ovuthiwe. Engeza ubisi lwezitshalo ozikhethele lona, ​​i-vanilla extract, ibhotela le-cashew kanye nesiraphu ye-maple. Govuza kahle. Engeza izithako ezomile ku-liquid mix yakho bese ugoqa kuze kuhlanganiswe. Hlanganisa uphayinaphu osikiwe kanye nama-cherry amnandi.
4. Thela ingxube ye-oat ku-ramekin elungiselelwe. Gcoba ngobumnene ngezingcezu zikaphayinaphu nezingcezu zikabhanana. Bhaka imizuzu engu-18-25 noma kuze kube golide kancane phezulu (okwami ​​kuphume kahle cishe imizuzu engama-22!). Susa kuhhavini bese ubeka phezulu ngama-chips kakhukhunathi athosiwe. Jabulela!

Uma usijabulele lesi sihloko, bheka le recipe yamazambane ama-crispy anotamatisi we-cherry nama-pistachios !

I-Horoscope Yakho Yakusasa

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Ngithumele Nge-Imeyili Khombisa Esizeni