Banana Nut Oatmeal ya Caramelized

Zakudya Zofunikira (potumikira)

Malori - 250

Mafuta - 8g

Carbs - 40g

Mapuloteni - 7g

Nthawi Yonse Mphindi 10
Konzani mphindi zisanu , Cook 5 min
Utumiki 1

Kuwonjezera mbeu zonse ku chakudya chanu ndi njira yabwino yowonjezera zakudya zanu. Nkhumba zonse zimatsimikizirika kuchepetsa chiopsezo cha matenda a mtima mwa kuchepetsa cholesterol, koma awonetsedwanso kuthandiza kuthandizira kuchepa ndi kuthamanga kwa magazi.

Imodzi mwa mbewu zambiri zomwe zimagwiritsidwa ntchito ku America ndi oatmeal , ndipo ndi chifukwa chabwino! Oats ndi osavuta kukonzekera, otsika mtengo, ndi mbale yotentha imapatsa kadzutsa kadzutsa.

Pali njira zambiri zodzikongoletsera oatmeal yam'mawa kuti zisasokoneze. Njirayi ndi nthochi yokhala ndi caramelized ndi walnuts imakhala yapadera kwambiri, koma kwenikweni ndi yosavuta kukonzekera. Muzingophika mapepala ang'onoang'ono mu tchire osati tchire pamene ophika anu akuphika, ndipo muli ndi chakudya chokoma chomwe sichifuna shuga ayi. Kukoma kwa nthochi ya caramelized ndi zambiri.

Walnuts amawonjezera puloteni yabwino, mapuloteni pang'ono, ndi omega-3s wathanzi . Kuphatikiza kwa oats, walnuts, ndi nthochi ndi zabwino kwa mtima wanu ndi kupsyinjika kwa magazi ndipo ndi kadzutsa ndi kukhalabe ndi mphamvu kuti mufike m'mawa mpaka masana popanda kumva njala kapena kukana.

Zosakaniza

• 1 chikho madzi
• 1/2 kapu yophika mafuta
• mafuta a azitona
• 1/2 nthochi yamaselo, yophika
• Supuni imodzi ya msuzi zidutswa
• 1/8 - 1/4 supuni ya supuni ya sinamoni, malingana ndi kulawa

Kukonzekera

1. Mu yaing'ono saucepan, tengerani madzi kwa chithupsa. Gwiritsani ntchito oats ndi kuchepetsa kutentha. Simmer mpaka oats ataphika, 3 mpaka 5 mphindi.
2. Pamene oat akuphika, tulutsani tiyi tating'onoting'ono tomwe timapaka mafuta. Onjezerani nthochi zowonongeka m'modzi wosanjikiza ndikuphika kutentha kwapakati mpaka mutathamangitsidwa, pafupi maminiti atatu pambali.
3. Sakani oatmeal mu mbale ndi pamwamba ndi nthochi ya caramelized ndi walnuts. Sakani ndi sinamoni.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito mtedza uliwonse kapena kuwasiya, koma kumbukirani kuti mtedza umapatsa omega-3s wathanzi.

Chinsinsichi chidzagwiranso ntchito ndi zitsulo kapena zophika mwamsanga, koma khalani kutali ndi oats nthawi, chifukwa nthawi zambiri amakhala ndi sodium yowonjezera.

Malangizo Ophika ndi Kutumikira

Pofuna kuti njirayi ikhale yosavuta, yikani oatmeal Lamlungu kuti mukhale m'firiji. Mwanjira imeneyo yayamba kale kuphika ndi okonzeka kupita m'mawa-mumangowonjezera nthochi!

Kuti muwonjezere mapuloteni mu njira iyi, kuphika oats mu mkaka wochuluka kapena mkaka wa soy m'malo mwa madzi, kapena kuwonjezera chidole cha yogagurt chachigiriki kupita kumapeto.