AB & C Oat Cookies

Zakudya Zofunikira (potumikira)

Zikhala - 290

Mafuta - 13g

Carbs - 39g

Mapuloteni - 9g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Mapemphero 5 (ma cookies awiri)

Ikani mkaka wa makina okometsetsa a sinamoni okometsetsa ndipo mudzakhala ndi zokongoletsera kuti muzisangalala ndi masabata onse ogwira ntchito (kapena kusukulu). Mawokosi awiriwa ali ndi magalamu 9 a ma fiber ndi 9 magalamu a mapuloteni omwe angakuthandizeni kuti mukhale ochepa kwambiri komanso ochepa kuposa momwe mungagwiritsire ntchito mapepala odyera kuchokera ku dera lanu kapena ku khofi.

Zakudya zowonjezera mavitamini monga mbewu zonse, ndiwo zamasamba, zipatso, mtedza, ndi mbewu zimagwirizanitsidwa ndi chiopsezo chochepa cha khansa. Imodzi mwa ubwino wa fiber ndi yakuti imathandizira kuthamanga nthawi yamatenda, kapena kuti chakudya chimatenga nthawi yaitali bwanji kuti chidutse m'magawo, ndikukutetezani "nthawi zonse." Mafinyumu amadzimadzi amasungunuka m'madzi kuti apange gelisi ndipo amapezeka mu zakudya monga nyemba, oats, maapulo, ndi zithunzithunzi. Mtundu umenewu umathandizanso kuchepetsa mphamvu ya magazi m'thupi mwa kuchepetsa mtundu wa "choipa" wa lipoprotein (LDL) wa cholesterol. Anthu ambiri akulu amafunikira pafupifupi magalamu 25 mpaka 38 a fiber tsiku lililonse.

Zosakaniza

• Ma banki awiri osambira
• 1/4 chikho cha almond batala
• Supuni 2 sinamoni
• Supuni 2 pansi
• 2 makapu atakulungidwa oats
• 1/4 chikho chodulidwa cranberries
• Supuni 2 za chia

Kukonzekera

1. Chotsani uvuni ku 350F. Lembani pepala lophika ndi pepala lolemba ndi kuika pambali.
2. Ikani nthochi mu blender ndipo muphatikize mpaka madzi onga.
3. Onjezerani mafuta a almond, fulakesi, ndi sinamoni, ndipo muphatikize mpaka zosalala.
4. Tumizani ku mbale yayikuru ndikusakanikirana ndi oats, zitsamba zouma ndi mbewu za chia.
5. Ikani mufiriji kwa mphindi 15 mpaka 30 kuti mulole chisakanizocho chikhale cholimba.
6. Pangani chisakanizocho muzungulo khumi ndi ziwiri. Ikani pa pepala lophika ndi flatten. Kuphika kwa mphindi 30, kusinthasintha pepala lophika pakati popita kuphika.

1. Tumizani ma cookies ndi mugu wofewa wa khofi kapena tiyi kapena mkaka wa mkaka wamtali.

Zosakaniza Zosakaniza ndi Zobwereza

M'malo mwa cranberries yatsopano, yesetsani ma blueberries atsopano a mabulosi olemera antioxidant, akuyendani maapulo odulidwa chifukwa chophwanyidwa bwino, kapena kuponyera mphesa zoumba zowonjezera zowonjezera zipatso.

Mtengo wolemera wa vitamini A puree amachititsa chidwi kwambiri ndi nthochi chifukwa chakuti ali ndi mawonekedwe ofanana kwambiri pamene akuphatikizidwa ndi kusungidwa mu zinthu zophika.

Mukhozanso kugwiritsa ntchito 1 chikho chamagazi puree m'malo mwa nthochi. Ngati mukugwiritsa ntchito mtundu wa mandimu, mungafunike kuwonjezera pa supuni ya madzi a mapulo chifukwa dzungu sizingakhale lokoma monga nthochi.

Malangizo Ophika ndi Kutumikira

Gwiritsani ntchito khitchini yanu yokhala ndi mitundu iwiri ya "mbewu zazikulu" zokopa oatmeal, kuwonjezera ku smoothies, kapena kugwiritsira ntchito muzophika ndi zakudya zopsereza. Mbewu za chia, mbewu za chia, ndi nthanga za hemp ndi zitsanzo za mbewu zokoma zomwe zimapereka mlingo wa omega-3 fatty acids, fibre, ndi mapuloteni.

Gulani zambiri ndi kusungira mufiriji kapena mafiriji kuti mukhale atsopano.