Zakudya Zofunikira (potumikira)
Zamakono - 100
Fat - 3g
Carbs - 16g
Mapuloteni - 4g
Nthawi Yonse 40 min
Konzani mphindi 15 , Cook 25 min
Mapemphero 10 (1 phindu lililonse)
Kusankha zakudya zokhutira mtima ndi chimodzi mwa zinthu zabwino zomwe mungachite pa ticker yanu. Izi zikutanthauza kupeza mafuta okwanira komanso othandizira mafuta obiriwira, monga omega-3s. Zonsezi zidzakuthandizani kuti muzitha kuyamwa mafuta a kolesterolini komanso kumenyana ndi zilonda zabwino, mukhoza kuzipeza mumatope anu.
Mkate wa mkate wa nthochi umaphatikizapo mlingo wochuluka wa katatu wabwino. Choyamba, amagwiritsa ntchito ufa wa oat ndi ufa wonse wa tirigu, mbewu ziwiri zonse zomwe zimathandiza kuchepetsa chiopsezo cha matenda a shuga, mtundu wa shuga, matenda a mtima, cholesterol komanso matenda opweteka. Ndizo zopindulitsa zambiri zowonjezera poyerekeza ndi ufa wopangidwa bwino womwe umagwiritsidwa ntchito.
Kenaka, timawonjezera zipatso m'malo mwa shuga woyengedwa bwino. Phindu lomwe liripo ndi lodziwikiratu: mumanyamula zakudya monga potassium, vitamini C, ndi zowonjezera zambiri kuchokera ku zipatso zonse. Dziwani kuti mukugwiritsa ntchito apulo losakanizidwa kuti musapeze khungu khungu lanu. Mukhoza kudya peel mmalo moponyera kunja-ndi okoma ndi ophwanyika ndipo ali ndi pafupifupi ma gramu 2.5 a fiber. Zambiri mwazitsulo zosungunuka zili mthupi ndipo muzowonjezera zopereka zanu.
Pomalizira pake, kudula mafuta a Greek yogurt glaze ndi walnuts odulidwa kumaphatikizapo omega-3s owonjezera mtima wathanzi .
Zosakaniza
- 1/3 chikho oat ufa
- 1/2 chikho chonse ufa wa tirigu
- Supuni 3/4 yophika ufa
- 1/4 supuni ya supuni mchere
- Supuni 3/4 pansi sinamoni
- Ma banki awiri osambira, osenda
- Dzira lalikulu 1
- 1 apulo apakati, peeled ndi grated
- 1/2 supuni ya supuni ya vanila
- 1/2 chikho chopanda mafuta yogurt yogriki
- Supuni 1 uchi
- 1/4 chikho chodulidwa walnuts
Kukonzekera
1. Yambitsani uvuni ku 350F.
2. Mu mbale, phatikizani zowonjezera zowonjezera ndikuzitsuka mu nthochi, dzira, apulo, ndi chotsitsa cha vanila. Gwiritsani ntchito chosakaniza kuti muphatikize chirichonse.
3. Patsani chophika papepala ndi kuphika kutsitsi kapena mafuta ophikira ndi kusungunula mkati mwake. Ikani uvuni kwa mphindi 20 mpaka 25, kapena mpaka utoto utuluke.
4. Chotsani zoperekerazo ndi kuwalola kuti zizizizira pamtunda. Pamene mukuzizira, sakanizani yogurt ndi uchi limodzi mu mbale yaing'ono.
5. Pomwe utakhazikika bwino, sungani pamwamba pa mphotho iliyonse mumsakanizo wa yogurt, onetsetsani kuti muvale pamwamba. Fukani walnuts akanadulidwa pamwamba.
6. Mungathe kusangalala nthawi yomweyo kapena firiji kwa mphindi 15 mpaka 20 kuti mvula ikhale yolimba.
Zosakaniza Zosakaniza ndi Zobwereza
Ngati mukufuna, gwiritsani mafuta yogurt m'malo mosiyana ndi mafuta omwe si olemera. Muzongowonjezerapo makilogalamu owonjezera pa donut.
Mungathe kupatsanso uchi wanu yogurt kukhala owonjezera mphamvu ya antioxidant. Kutenthetsa pafupifupi 1/4 chikho cha blueberries mpaka atulutse madzi awo, pafupifupi 3 mpaka 5 mphindi pa stovetop ndi pafupifupi masentimita makumi awiri kapena mphindi 45 mu microwave, palibe madzi owonjezera. Lolani ozizira, kenaka yesani muzakakiti ya yogurt musanalowetseni mchere wanu. Mukhoza kuyesa ndi strawberries.
Malangizo Ophika ndi Kutumikira
Ngati mulibe ufa wa oatmeal wochuluka, pangani nokha. Ikani pafupi 1/3 chikho cha oat mu pulojekiti ya zakudya ndi kuyamwa mpaka pansi bwino.
Onetsetsani kuti mutha kupanga mankhwala omaliza-mungafunikire kuwonjezerapo pang'ono kuti mutenge 1/3 chikho cha mankhwala omalizira.
Kuti mutengepo mbali, yesetsani kugaya walnuts m'malo mowaza. Aperekenso pamwamba pa mapepala onsewa atapanda kuyika mu yogurt.
Mungathe kukhala opambana ndi kusankha kwanu apulo malinga ngati mutasankha chokoma.
Pamapeto pake, apulo yowonongeka ndi yosakanizidwa idzasanduka maapuloauce, kotero simukusowa kudandaula kuti thupi limathyoka pamene likuphika. Zosankha zabwino zimaphatikizapo zokoma zofiira, zokoma za golidi, azisangalalo, ndi maapulo a gala.
Sangalalani pambali pa tiyi, kofi, kapena matcha latte .