简单隔夜麦片Easy Overnight Oats
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健康早餐
健康早餐｜隔夜麦片
-火焰参味麦片-
beet flavor overnight oats
-食材-
INGREDIENTS
一杯 燕麦片
1cup rolled oats
一杯半 水/植物奶
1½ cup water/plant based milk
一根 香蕉
1 banana
一勺 奇亚籽（可选）
1 tsp chia seeds（optional）
一勺 甜菜根粉（火焰参茶）
1 tsp beet powder
-做法-
INSTRUCTIONS
1. 取一个干净的容器，底部放燕麦，接着把除第二天搭配的材料之外的所有材料放入；然后倒入1.5倍的 火焰参茶（也可以用甜菜根粉）搅拌。
Put the oats and other ingredients (except the fruits) into a medium size jar and stir.
( For 1 cup of rolled oats, you need about 1½ cup of water or plant based milk to soak)
2. 盖上盖子放入冰箱冷藏一夜。
Cover and put into the fridge overnight.
3. 第二天就可以搭配一些水果或坚果吃。
In the morning add banana slices (or other fruits of your choice) and some more plant based milk. Enjoy!
-可可味麦片-
cocoa flavor overnight oats
-食材-
INGREDIENTS
一杯 燕麦片
1cup rolled oats
一杯半 植物奶
1½ cup plant based milk
几滴 香草精
1-2 drops vanilla essence
一根 香蕉
1 banana
一勺 奇亚籽（可选）
1 tsp chia seeds（optional）
一勺 可可粉
1 tsp cacao powder
少许 肉桂粉
A little bit of cinnamon powder
-做法-
INSTRUCTIONS
1. 取一个干净的容器，底部放燕麦，接着把除第二天搭配的材料之外的所有材料放入；然后倒入1.5倍的植物奶搅拌。
Put the oats and other ingredients (except for the fruits) into a medium size jar and stir.
( For 1 cup of rolled oats, you need about 1½ cup of plant based milk to soak)
2. 盖上盖子放入冰箱冷藏一夜。
Cover and put into the fridge overnight.
3. 第二天就可以搭配一些水果或坚果吃。
In the morning add banana slices (or other fruits of your choice) and some more plant based milk. Enjoy!
隔夜燕麦对身体健康的好处
Health benefits of soaking oats
1. 隔夜燕麦增加消化率
当燕麦被浸泡时，类似煮，但过程要长得多，也慢得多，而且不用加热。浸泡有助于淀粉分解和减少天然植酸，这可能有助于身体更有效地吸收燕麦的营养。
1. Overnight Oats Have Increased Digestibility
When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’nutrients much more efficiently.
2. 隔夜燕麦含有更多的抗性淀粉
抗性淀粉存在于所有含有淀粉的食物中，但在冷却的淀粉类食物中，抗性淀粉的含量要高于煮熟的食物。抗性淀粉是一种天然碳水化合物，有助于改善消化，帮助减肥，增加饱腹感，以及降低胰岛素峰值。
2. Overnight Oats Contain Increased Resistant Starch
Resistant starch is found in all foods that contain starch, but it appears to be present at higher levels with cooled starchy foods instead of cooked ones. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness and decrease insulin spikes.
更多来自网路的隔夜麦片做法供参考
some more overnight oats from the internet
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