Ice cream cocoa yogurt oats
Ingredients
75g banana, 20g oats, 10g chia seeds, 50g Greek yogurt, low-fat milk 150 ml, 8 grams of pure cocoa powder, 10 raisins.
Method
1
Put oats and chia seeds in order in a glass, pour in milk and some Greek yogurt, stir slightly, and chill in ice Leave overnight.
2
Add some yogurt to the banana and press it into a puree, put it into a semi-circular container, and freeze it until it freezes.
3
In the morning, soak the coagulated oats and chia seeds overnight, add a little milk and Greek yogurt, stir a little, add raisins, and sprinkle pure cocoa evenly on the surface with a plug. pink.
4
Finally, carefully place the frozen banana ice on top, complete and enjoy.
Tips
Oats are rich in water-soluble dietary fiber, vitamin B complex, plant-based protein, potassium, magnesium, phosphorus, calcium, iron and other nutrients, and are often used Substitute for white rice. Regular consumption of oats has many benefits.
Lower blood lipids and blood pressure: Oatmeal has a protective effect on cardiovascular disease and helps prevent cardiovascular disease. The water-soluble dietary fiber in oats can reduce bad cholesterol and tri-acid liver fats and help lower blood lipids; 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 patients with high blood pressure can significantly reduce systolic and diastolic blood pressure. Whole-grain cereals, in particular, are very beneficial for controlling blood pressure.
Control blood sugar: Oatmeal contains a large amount of dietary fiber and protein, so it is digested slowly after entering the human body, which can delay the rise in blood sugar concentration after meals, which is beneficial to patients with diabetes and high blood sugar. If oats are used as the staple food to help stabilize blood sugar, rice should be replaced based on the usual meal size, for example, a bowl of oats instead of a bowl of white rice.
Prevent constipation: Water-soluble fiber can promote the formation of feces and increase the volume of feces; oats also contain a certain amount of insoluble fiber, which can stimulate large intestine peristalsis and promote defecation. However, Cai Yifang, a nutritionist at Keyi Nutrition Consulting Center, reminds that if you only eat oats but do not absorb enough insoluble fiber or oil, constipation will still not be improved, so you need to supplement vegetables and good oils.
Weight loss: Oatmeal will expand after absorbing water, which can increase the feeling of satiety. The dietary fiber can delay the emptying speed of the stomach, making people less likely to feel hungry and reducing the chance of snacking. For those trying to lose weight, oats are an ideal staple food. However, the calories of oats are similar to the same amount of white rice, so you should still pay attention to the amount you consume.
Increase physical strength: Vitamin B1 and niacin in oats can help sugars be smoothly converted into energy, which can be used by the body instead of turning into fat and stored in the body. For athletes, eating oats can help increase physical strength.
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