Banana 75g, oat 20g, Chiaya seed 10g, Greek yogurt 50g, low-fat milk 150ml, pure cocoa powder 8g,

10 raisins

working methods

1

Put oats and chia seeds into a glass in turn, pour in milk and some Greek yogurt, stir slightly, and store in cold water overnight.

2

Bananas are mashed with some yogurt, put into a semi-circular container and frozen with ice.

three

In the morning, soak oat chia seeds overnight for solidification, add a little milk and Greek yogurt, stir slightly, add raisins, and evenly spread pure cocoa powder on the surface with a plug net.

four

Finally, carefully put the frozen banana ice on it, and you can enjoy it after eating.

skill

Oats are rich in water-soluble dietary fiber, vitamin B, protein, potassium, magnesium, phosphorus, calcium, iron and other nutrients, and are often used to replace polished rice. Eating oats often has many benefits.

Lowering blood fat and blood pressure: Oats have a protective effect on cardiovascular diseases and help prevent cardiovascular diseases. The water-soluble dietary fiber in oats can reduce bad cholesterol and triglyceride, which is helpful to reduce blood lipid; Potassium can excrete sodium and lower blood pressure. Research published in the Journal of Family Practice shows that adding oatmeal to the normal diet of hypertensive patients can significantly reduce systolic and diastolic blood pressure. Especially whole grains, are very beneficial to control blood pressure.

Control blood sugar: Oats contain a lot of dietary fiber and more protein, which can be digested slowly after entering the human body, and can delay the increase of postprandial blood sugar concentration, which is beneficial to patients with diabetes and hyperglycemia. If oats are the staple food to help stabilize blood sugar, you should replace rice with the usual amount, such as replacing a bowl of white rice with a bowl of oats.

Prevention of constipation: water-soluble fiber can promote the formation of feces and increase the volume of feces; Oats also contain a certain amount of water-insoluble fiber, which can stimulate large intestine peristalsis and promote defecation. However, Cai, a nutritionist at the Nutrition Consultation Center, reminded that if you only eat oats, but the intake of water-insoluble fiber or oil is not enough, you still can't improve constipation, so you should supplement vegetables and good oil.

Weight loss: Oats will swell after absorbing water, which can improve satiety. In addition, dietary fiber can delay the emptying speed of the stomach, make people less likely to feel hungry and reduce the chance of eating snacks. Oats are an ideal staple food for dieters. However, the calories of oats are similar to the same amount of white rice, so we should pay attention to eating them.

Increase physical strength: Vitamin B 1 and nicotinic acid in oats can help sugar to be converted into energy smoothly, which can be used by the body instead of being stored as fat. For athletes, eating oats helps to increase their physical strength.